Wed 15th May 2024 at 4:29pm by Dan Russell
Run > General
-
Time
59:19
-
Miles
7.48
-
Min/mi
7:56
-
Pacing
89.6%
-
WAVA
60.50
-
Stride(cm)
112
-
Cals
847
-
Watts
362
-
Cadence
181
-
BPM
156
-
%MHR
79.8
-
B/mi
1233
-
Asc(m)
38
-
Surface
Road
Notes & Comments
1) 1km - 4:58(4:58/km) 137/151bpm [681b/km] 65cal 374/492W
2) 1km - 4:51(4:51/km) 155/163bpm [751b/km] 70cal 370/416W
3) 1km - 4:48(4:48/km) 159/164bpm [762b/km] 71cal 386/484W
4) 1km - 4:56(4:56/km) 158/163bpm [779b/km] 72cal 365/436W
5) 1km - 4:59(4:59/km) 156/161bpm [778b/km] 72cal 351/447W
6) 1km - 4:57(4:57/km) 150/158bpm [742b/km] 68cal 344/379W
7) 1km - 4:58(4:58/km) 155/158bpm [770b/km] 70cal 363/403W
8) 1km - 5:01(5:01/km) 156/161bpm [781b/km] 71cal 373/440W
9) 1km - 4:56(4:56/km) 158/163bpm [780b/km] 70cal 351/439W
10) 1km - 5:01(5:01/km) 159/165bpm [796b/km] 72cal 351/441W
11) 1km - 4:58(4:58/km) 158/163bpm [785b/km] 70cal 338/375W
12) 1km - 4:38(4:38/km) 164/170bpm [761b/km] 70cal 368/452W
13) 0.03km - 10(5:03/km) 172/172bpm [870b/km] 2cal 399/400W
14) 0km - 2(8:25/km) 172/172bpm [1447b/km] 1cal 403/403W
15) 0.01km - 6(14:18/km) 172/173bpm [2459b/km] 2cal 230/400W
16) 0km - 1(6:33/km) 172/172bpm [1128b/km] 1cal 81/131W
4:58 4:51 4:48 4:56 4:59 4:57 4:58 5:01 4:56 5:01 4:58 4:38 10 2 6 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.25 |
2:01 |
2:01 |
8:06 |
126 81-138 |
1020 |
180 172-188 |
373 317-443 |
6/3 |
0.50 |
4:02 |
2:00 |
8:01 |
143 137-147 |
1147 |
181 174-186 |
386 324-492 |
3/4 |
0.75 |
5:56 |
1:54 |
7:37 |
150 147-152 |
1143 |
184 178-188 |
379 340-401 |
1/5 |
1.00 |
7:55 |
1:58 |
7:54 |
154 151-157 |
1216 |
185 182-186 |
380 359-416 |
2/4 |
1.25 |
9:52 |
1:57 |
7:50 |
157 154-163 |
1229 |
184 178-188 |
362 347-395 |
3/3 |
1.50 |
11:48 |
1:56 |
7:45 |
161 160-164 |
1249 |
184 178-186 |
389 341-484 |
2/5 |
1.75 |
13:43 |
1:54 |
7:38 |
159 157-160 |
1213 |
184 180-188 |
391 324-425 |
2/3 |
2.00 |
15:41 |
1:58 |
7:52 |
157 155-161 |
1236 |
182 180-186 |
366 351-385 |
4/2 |
2.25 |
17:40 |
2:00 |
7:58 |
161 157-163 |
1283 |
180 174-184 |
379 338-436 |
4/3 |
2.50 |
19:39 |
1:58 |
7:53 |
155 151-159 |
1222 |
180 174-184 |
350 326-380 |
3/5 |
2.75 |
21:40 |
2:01 |
8:05 |
158 154-161 |
1276 |
179 172-184 |
359 296-447 |
3/5 |
3.00 |
23:39 |
1:59 |
7:57 |
155 154-158 |
1233 |
180 176-184 |
344 327-373 |
3/3 |
3.25 |
25:39 |
2:00 |
7:59 |
155 153-158 |
1238 |
180 176-182 |
345 335-354 |
2/3 |
3.50 |
28:10 |
2:32 +32
|
10:06 |
146 134-158 |
1475 |
180 176-186 |
355 311-379 |
2/2 |
3.75 |
30:12 |
2:02 |
8:07 |
151 149-153 |
1226 |
179 168-184 |
344 323-359 |
1/2 |
4.00 |
32:10 |
1:58 |
7:52 |
154 152-157 |
1212 |
183 180-186 |
364 342-373 |
3/4 |
4.25 |
34:10 |
2:00 |
8:00 |
156 154-157 |
1248 |
180 178-184 |
361 351-372 |
3/3 |
4.50 |
36:09 |
1:59 |
7:56 |
155 153-158 |
1229 |
179 176-184 |
366 351-403 |
2/3 |
4.75 |
38:10 |
2:01 |
8:05 |
155 154-157 |
1253 |
180 178-184 |
377 348-440 |
3/3 |
5.00 |
40:13 |
2:02 |
8:09 |
158 155-161 |
1287 |
179 176-184 |
369 288-431 |
5/4 |
5.25 |
42:14 |
2:01 |
8:06 |
156 153-162 |
1263 |
180 176-186 |
348 295-439 |
4/3 |
5.50 |
44:11 |
1:57 |
7:47 |
162 158-163 |
1262 |
179 176-184 |
363 311-430 |
3/4 |
5.75 |
46:10 |
1:59 |
7:56 |
156 154-158 |
1237 |
180 178-184 |
349 309-363 |
2/3 |
6.00 |
48:11 |
2:01 |
8:05 |
158 155-161 |
1276 |
179 176-182 |
344 321-378 |
1/2 |
6.25 |
50:12 |
2:01 |
8:04 |
162 158-165 |
1306 |
179 170-184 |
354 323-441 |
4/2 |
6.50 |
52:12 |
2:00 |
8:01 |
157 155-160 |
1259 |
181 178-188 |
338 294-375 |
1/3 |
6.75 |
54:13 |
2:00 |
8:02 |
158 155-159 |
1269 |
181 178-184 |
339 331-352 |
1/1 |
7.00 |
56:10 |
1:58 |
7:51 |
160 157-163 |
1255 |
180 176-184 |
351 330-406 |
3/2 |
7.25 |
58:03 |
1:52 |
7:30 |
163 159-167 |
1221 |
183 172-194 |
353 306-401 |
3/5 |
7.48 |
59:51 |
1:48 |
7:42 |
169 167-173 |
1301 |
180 82-190 |
384 111-452 |
3/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
181 |
7.5 |
59:11 |
7:59 |
Walk |
0.2 |
95 |
0 |
7 |
26:28 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.9 |
- |
- |
32 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:01 |
46.96% |
More |
800m |
3:37 |
7:16 |
53.16% |
More |
1km |
4:38 |
7:27 |
54.14% |
More |
Mile |
7:39 |
7:39 |
55.66% |
More |
5k |
24:28 |
7:53 |
59.22% |
More |
5 miles |
40:09 |
8:02 |
58.77% |
More |
10k |
49:42 |
8:00 |
59.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
60.56 |
5km |
23:22 |
7:31 |
62.03 |
5M |
38:42 |
7:44 |
60.97 |
10km |
48:44 |
7:51 |
60.45 |
10M |
1:20:42 |
8:04 |
60.34 |
Half |
1:47:26 |
8:12 |
59.50 |
20M |
2:48:14 |
8:25 |
60.21 |
Mara |
3:44:00 |
8:33 |
60.30 |
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