Sun 7th Apr 2024 at 7:56am by Iris
Run > General
-
Time
1:52:51
-
Miles
11.01
-
Min/mi
10:15
-
Pacing
63.8%
-
WAVA
53.13
-
Stride(cm)
91
-
Cals
1178
-
Watts
271
-
Cadence
172
-
BPM
160
-
%MHR
92.9
-
B/mi
1638
-
Asc(m)
146
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 1mi - 10:20(10:20/mi) 146/161bpm [1508b/mi] 103cal 252/354W
2) 1mi - 9:50(9:50/mi) 162/167bpm [1592b/mi] 107cal 283/321W
3) 1mi - 10:00(10:00/mi) 165/169bpm [1651b/mi] 110cal 284/359W
4) 1mi - 9:52(9:52/mi) 166/170bpm [1638b/mi] 110cal 275/389W
5) 1mi - 9:51(9:51/mi) 167/171bpm [1646b/mi] 109cal 264/351W
6) 1mi - 10:08(10:08/mi) 163/172bpm [1651b/mi] 108cal 248/368W
7) 1mi - 10:20(10:20/mi) 159/163bpm [1644b/mi] 105cal 242/337W
8) 1mi - 10:21(10:21/mi) 157/163bpm [1625b/mi] 104cal 251/320W
9) 1mi - 10:29(10:29/mi) 157/163bpm [1646b/mi] 104cal 265/331W
10) 1mi - 10:21(10:21/mi) 157/163bpm [1626b/mi] 104cal 276/334W
11) 1mi - 11:15(11:15/mi) 160/171bpm [1800b/mi] 113cal 282/359W
12) 0.01mi - 3(8:47/mi) 164/165bpm [1441b/mi] 1cal 223/223W
10:20 9:50 10:00 9:52 9:51 10:08 10:20 10:21 10:29 10:21 11:15 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.50 |
5:39 |
5:39 +24
|
11:18 |
136 105-152 |
1536 |
169 116-178 |
231 101-320 |
7/35 |
1.00 |
10:55 |
5:16 +12
|
10:32 |
156 144-161 |
1644 |
173 154-178 |
285 228-354 |
14/17 |
1.50 |
16:28 |
5:33 +35
|
11:06 |
158 138-167 |
1753 |
175 158-180 |
296 81-321 |
12/17 |
2.00 |
21:20 |
4:52 |
9:44 |
165 163-167 |
1606 |
174 170-180 |
280 260-306 |
12/15 |
2.50 |
26:42 |
5:22 +19
|
10:44 |
165 156-169 |
1770 |
173 88-222 |
291 89-352 |
20/20 |
3.00 |
31:39 |
4:57 |
9:55 |
165 156-168 |
1636 |
174 166-178 |
286 192-359 |
23/25 |
3.50 |
36:48 |
5:09 +13
|
10:17 |
167 163-169 |
1718 |
174 166-178 |
290 235-356 |
19/15 |
4.00 |
42:17 |
5:29 +34
|
10:58 |
166 154-170 |
1822 |
175 166-178 |
273 244-389 |
21/14 |
4.50 |
47:11 |
4:54 |
9:48 |
167 167-169 |
1638 |
175 172-178 |
268 240-312 |
15/11 |
5.00 |
52:18 |
5:07 +10
|
10:13 |
167 164-171 |
1707 |
174 168-178 |
265 206-351 |
14/7 |
5.50 |
57:12 |
4:54 |
9:48 |
168 162-172 |
1646 |
175 172-178 |
255 206-301 |
11/22 |
6.00 |
1:04:42 |
7:30 +2:16
|
15:00 |
158 127-169 |
2371 |
171 80-182 |
256 69-368 |
14/12 |
6.50 |
1:10:10 |
5:28 +18
|
10:56 |
160 154-162 |
1749 |
171 166-176 |
246 215-337 |
11/11 |
7.00 |
1:16:47 |
6:38 +1:29
|
13:15 |
158 122-163 |
2094 |
170 114-176 |
254 215-280 |
8/10 |
7.50 |
1:21:55 |
5:08 |
10:16 |
155 125-162 |
1590 |
171 168-178 |
256 223-315 |
13/9 |
8.00 |
1:27:49 |
5:54 +41
|
11:48 |
159 143-163 |
1877 |
170 80-178 |
252 6-320 |
16/13 |
8.50 |
1:32:58 |
5:08 |
10:17 |
159 145-163 |
1634 |
171 160-174 |
272 236-331 |
11/14 |
9.00 |
1:39:16 |
6:19 +58
|
12:37 |
155 141-161 |
1957 |
170 106-176 |
272 225-310 |
14/18 |
9.50 |
1:44:22 |
5:05 |
10:10 |
158 146-161 |
1607 |
171 168-174 |
278 241-311 |
13/16 |
10.00 |
1:50:53 |
6:31 +1:15
|
13:02 |
157 126-163 |
2046 |
171 166-176 |
282 216-334 |
15/14 |
10.50 |
1:57:09 |
6:16 +50
|
12:32 |
155 133-161 |
1942 |
170 164-176 |
273 187-354 |
23/20 |
11.00 |
2:02:58 |
5:49 |
11:38 |
164 152-171 |
1909 |
167 160-172 |
295 225-359 |
35/5 |
11.00 |
2:03:01 |
3 |
11:05 |
164 164-165 |
1817 |
169 168-170 |
223 222-223 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.9 |
172 |
11 |
1:52:17 |
11:09 |
Walk |
0.3 |
104 |
0 |
24 |
17:46 |
Still |
0.1 |
- |
- |
6 |
- |
Pause |
7.7 |
- |
- |
10:14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:32 |
40.08% |
More |
800m |
4:49 |
9:41 |
43.23% |
More |
1km |
6:03 |
9:44 |
44.79% |
More |
Mile |
9:49 |
9:49 |
47.07% |
More |
5k |
31:33 |
10:09 |
51.13% |
More |
5 miles |
51:11 |
10:14 |
51.42% |
More |
10k |
1:06:20 |
10:41 |
49.68% |
More |
10 miles |
1:50:26 |
11:03 |
49.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:53 |
8:53 |
51.98 |
5km |
29:31 |
9:30 |
54.67 |
5M |
48:53 |
9:47 |
53.85 |
10km |
1:01:32 |
9:54 |
53.56 |
10M |
1:41:54 |
10:11 |
53.23 |
Half |
2:15:41 |
10:21 |
52.19 |
20M |
3:32:28 |
10:37 |
52.39 |
Mara |
4:42:53 |
10:48 |
52.08 |
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