Tue 14th May 2024 at 7:00am by Ranrad
Run > General
-
Time
40:50
-
Miles
4.51
-
Min/mi
9:03
-
Pacing
83.3%
-
Stride(cm)
103
-
Cals
485
-
Watts
314
-
Cadence
172
-
BPM
138
-
%MHR
80.5
-
B/mi
1247
-
Asc(m)
105
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1km - 5:58(5:58/km) 127/136bpm [759b/km] 66cal 294/413W
2) 0.68km - 4:02(5:55/km) 130/137bpm [770b/km] 45cal 283/419W
3) 1km - 4:56(4:56/km) 140/148bpm [692b/km] 63cal 349/454W
4) 0.41km - 2:04(5:05/km) 148/150bpm [751b/km] 27cal 350/470W
5) 0.21km - 2:00(9:31/km) 139/145bpm [1323b/km] 22cal 159/345W
6) 1km - 5:04(5:04/km) 143/149bpm [724b/km] 64cal 336/522W
7) 0.38km - 1:56(5:06/km) 149/149bpm [760b/km] 25cal 346/459W
8) 0.3km - 2:00(6:36/km) 144/149bpm [949b/km] 23cal 255/332W
9) 1km - 5:08(5:08/km) 135/140bpm [692b/km] 61cal 335/420W
10) 0.37km - 1:52(5:03/km) 136/138bpm [687b/km] 22cal 340/408W
11) 0.9km - 5:27(6:03/km) 140/143bpm [848b/km] 63cal 291/440W
12) 0.01km - 23(51:56/km) 138/141bpm [7167b/km] 4cal 60/259W
5:58 4:02 4:56 2:04 2:00 5:04 1:56 2:00 5:08 1:52 5:27 23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.13 |
1:12 |
1:12 |
9:39 |
110 67-125 |
1062 |
168 104-212 |
332 92-413 |
7/1 |
0.25 |
2:19 |
1:07 |
8:53 |
130 125-134 |
1154 |
170 168-174 |
301 276-321 |
1/5 |
0.38 |
3:29 |
1:10 |
9:18 |
130 129-133 |
1209 |
169 166-172 |
276 260-288 |
1/6 |
0.50 |
4:41 |
1:12 |
9:36 |
133 131-134 |
1276 |
169 166-170 |
275 263-300 |
1/3 |
0.63 |
6:01 |
1:20 |
10:39 |
133 128-136 |
1416 |
168 166-170 |
308 291-331 |
6/1 |
0.75 |
7:17 |
1:16 |
10:08 |
129 128-129 |
1306 |
167 164-170 |
272 244-305 |
4/0 |
0.88 |
8:27 |
1:10 |
9:22 |
128 128-129 |
1200 |
170 168-174 |
280 249-312 |
2/1 |
1.00 |
9:35 |
1:08 |
9:07 |
133 128-136 |
1212 |
171 170-172 |
312 213-419 |
6/9 |
1.13 |
10:37 |
1:02 |
8:16 |
136 136-138 |
1125 |
173 170-176 |
295 202-433 |
10/13 |
1.25 |
11:38 |
1:00 |
8:03 |
141 138-143 |
1135 |
176 174-180 |
358 322-444 |
12/9 |
1.38 |
12:35 |
57 |
7:37 |
140 133-144 |
1067 |
176 174-178 |
372 327-454 |
7/8 |
1.50 |
13:35 |
1:01 |
8:05 |
135 133-140 |
1091 |
175 172-178 |
329 245-424 |
7/11 |
1.63 |
14:36 |
1:01 |
8:07 |
144 140-148 |
1169 |
175 174-178 |
350 285-444 |
12/10 |
1.75 |
15:37 |
1:00 |
8:03 |
149 148-149 |
1200 |
176 172-178 |
392 277-470 |
10/5 |
1.88 |
16:38 |
1:01 |
8:08 |
149 146-150 |
1212 |
173 172-174 |
315 283-398 |
3/5 |
2.00 |
18:28 |
1:50 |
14:41 |
141 136-145 |
2070 |
164 96-176 |
247 80-349 |
2/1 |
2.13 |
19:37 |
1:09 |
9:15 |
135 134-139 |
1249 |
171 166-176 |
276 218-365 |
2/5 |
2.25 |
20:39 |
1:02 |
8:15 |
141 139-142 |
1163 |
174 172-176 |
329 274-378 |
5/5 |
2.38 |
21:41 |
1:02 |
8:18 |
141 140-142 |
1171 |
174 172-176 |
337 293-401 |
6/4 |
2.50 |
22:43 |
1:02 |
8:17 |
143 142-145 |
1184 |
174 172-176 |
320 302-336 |
5/7 |
2.63 |
23:42 |
59 |
7:52 |
148 145-149 |
1165 |
176 174-176 |
400 233-522 |
10/8 |
2.75 |
24:43 |
1:01 |
8:07 |
148 147-149 |
1202 |
176 172-178 |
348 233-459 |
10/6 |
2.88 |
25:45 |
1:02 |
8:12 |
149 148-149 |
1222 |
175 174-178 |
327 307-344 |
3/6 |
3.00 |
27:01 |
1:16 |
10:08 |
148 145-149 |
1499 |
169 164-178 |
278 229-335 |
2/5 |
3.13 |
28:15 |
1:14 |
9:49 |
139 137-145 |
1365 |
169 168-174 |
255 212-375 |
8/6 |
3.25 |
29:17 |
1:03 |
8:22 |
138 137-139 |
1154 |
175 172-178 |
338 307-411 |
9/6 |
3.38 |
30:18 |
1:00 |
8:04 |
139 137-140 |
1121 |
176 172-178 |
347 316-416 |
5/5 |
3.50 |
31:19 |
1:01 |
8:11 |
134 133-137 |
1097 |
176 174-178 |
322 263-364 |
6/7 |
3.63 |
32:21 |
1:02 |
8:18 |
132 132-133 |
1096 |
176 174-178 |
349 296-420 |
5/5 |
3.75 |
33:24 |
1:03 |
8:20 |
133 133-134 |
1109 |
176 174-178 |
327 308-360 |
5/4 |
3.88 |
34:26 |
1:02 |
8:14 |
136 134-138 |
1120 |
176 174-178 |
347 298-408 |
4/3 |
4.00 |
35:35 |
1:09 |
9:10 |
137 136-138 |
1256 |
173 166-180 |
312 256-367 |
3/9 |
4.13 |
36:48 |
1:14 |
9:51 |
139 136-142 |
1369 |
171 168-172 |
282 177-440 |
5/5 |
4.25 |
37:58 |
1:10 |
9:20 |
142 140-143 |
1326 |
171 170-172 |
276 251-306 |
5/4 |
4.38 |
39:11 |
1:12 |
9:38 |
140 139-142 |
1349 |
170 168-174 |
289 253-343 |
5/4 |
4.50 |
40:23 |
1:12 |
9:38 |
140 139-141 |
1350 |
171 168-172 |
318 265-372 |
4/5 |
4.51 |
40:50 |
27 |
47:40 |
138 131-141 |
6579 |
168 168-168 |
247 210-264 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.9 |
172 |
4.5 |
40:00 |
8:53 |
Walk |
0.3 |
99 |
0 |
8 |
22:49 |
Still |
1.7 |
- |
- |
42 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:45 |
0.00% |
More |
800m |
3:55 |
7:52 |
0.00% |
More |
1km |
4:56 |
7:57 |
0.00% |
More |
Mile |
8:08 |
8:08 |
0.00% |
More |
5k |
26:52 |
8:39 |
0.00% |
More |
Predictions
Dist |
Time |
Per Mile |
1M |
8:16 |
8:16 |
5km |
27:30 |
8:51 |
5M |
45:33 |
9:07 |
10km |
57:21 |
9:14 |
10M |
1:34:58 |
9:30 |
Half |
2:06:27 |
9:39 |
20M |
3:18:00 |
9:54 |
Mara |
4:23:38 |
10:04 |
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