Sat 13th Apr 2024 at 10:07am by WayOfTheDodo
Run > Warm Down
-
Time
17:52
-
Miles
1.78
-
Min/mi
10:02
-
Pacing
8.9%
-
WAVA
50.03
-
Stride(cm)
91
-
Cals
195
-
Watts
261
-
Cadence
177
-
BPM
132
-
%MHR
74.3
-
B/mi
1320
-
Asc(m)
27
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1mi - 9:54(9:54/mi) 134/139bpm [1328b/mi] 109cal 262/364W
2) 0.78mi - 7:57(10:13/mi) 128/141bpm [1307b/mi] 86cal 260/332W
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.06 |
33 |
33 |
8:41 |
111 103-119 |
964 |
168 98-180 |
275 46-364 |
3/1 |
0.13 |
1:12 |
39 |
10:23 |
125 119-131 |
1298 |
178 176-178 |
318 263-351 |
2/1 |
0.19 |
1:48 |
37 |
9:45 |
134 131-137 |
1308 |
178 176-184 |
279 256-337 |
3/0 |
0.25 |
2:26 |
38 |
10:14 |
138 137-139 |
1412 |
178 176-180 |
282 246-350 |
3/1 |
0.31 |
3:05 |
38 |
10:16 |
137 136-137 |
1406 |
178 176-180 |
270 259-288 |
2/1 |
0.38 |
3:45 |
40 |
10:36 |
136 136-137 |
1441 |
178 176-180 |
250 241-259 |
2/1 |
0.44 |
4:23 |
38 |
10:08 |
138 137-138 |
1397 |
178 176-178 |
273 263-290 |
2/1 |
0.50 |
5:01 |
38 |
10:15 |
138 137-138 |
1416 |
176 174-178 |
247 244-262 |
1/1 |
0.56 |
5:37 |
36 |
9:41 |
137 136-137 |
1327 |
177 174-178 |
240 234-247 |
0/2 |
0.63 |
6:15 |
38 |
10:04 |
136 135-137 |
1369 |
177 176-180 |
242 235-252 |
0/2 |
0.69 |
6:54 |
39 |
10:18 |
136 135-137 |
1401 |
177 176-178 |
253 250-262 |
1/1 |
0.75 |
7:32 |
38 |
10:10 |
136 135-137 |
1383 |
177 176-178 |
273 246-313 |
1/1 |
0.81 |
8:08 |
36 |
9:37 |
137 136-137 |
1317 |
178 176-180 |
256 237-274 |
1/1 |
0.88 |
8:45 |
36 |
9:44 |
138 137-138 |
1343 |
178 176-178 |
258 255-264 |
1/1 |
0.94 |
9:22 |
37 |
9:59 |
137 136-139 |
1367 |
178 176-180 |
232 211-258 |
0/4 |
1.00 |
9:55 |
33 |
8:48 |
136 135-136 |
1196 |
181 176-188 |
239 225-262 |
0/3 |
1.06 |
10:31 |
36 |
9:30 |
136 135-137 |
1291 |
179 176-184 |
265 259-270 |
0/1 |
1.13 |
11:05 |
34 |
9:10 |
140 137-141 |
1283 |
178 176-180 |
274 265-282 |
0/1 |
1.19 |
11:42 |
37 |
9:59 |
136 135-137 |
1358 |
176 172-180 |
264 258-276 |
1/0 |
1.25 |
12:20 |
37 |
10:00 |
134 133-136 |
1339 |
178 176-186 |
265 258-271 |
3/0 |
1.31 |
16:42 |
4:22 +3:47
|
1:09:54 |
133 98-137 |
9298 |
177 94-184 |
297 60-332 |
1/10 |
1.38 |
17:22 |
40 |
10:35 |
104 97-114 |
1100 |
174 94-188 |
186 44-233 |
0/3 |
1.44 |
18:01 |
39 |
10:29 |
116 112-121 |
1215 |
175 170-178 |
240 225-254 |
0/2 |
1.50 |
18:37 |
36 |
9:32 |
123 121-124 |
1172 |
177 174-178 |
244 237-253 |
0/0 |
1.56 |
19:16 |
39 |
10:26 |
125 124-125 |
1304 |
176 174-178 |
249 244-254 |
1/0 |
1.63 |
19:59 |
43 |
11:32 |
127 125-128 |
1466 |
173 166-178 |
256 227-272 |
1/0 |
1.69 |
20:37 |
38 |
10:11 |
128 127-130 |
1303 |
177 172-180 |
292 235-330 |
4/0 |
1.75 |
21:19 |
42 |
11:06 |
132 131-133 |
1465 |
178 174-184 |
295 262-326 |
2/1 |
1.77 |
21:38 |
19 |
12:47 |
134 132-134 |
1714 |
173 170-176 |
255 236-276 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.0 |
177 |
1.8 |
17:45 |
10:03 |
Walk |
18.0 |
96 |
0 |
3:53 |
7:24:35 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:16 |
38.71% |
More |
800m |
4:45 |
9:34 |
44.95% |
More |
1km |
6:01 |
9:42 |
46.24% |
More |
Mile |
9:53 |
9:53 |
47.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:32 |
9:32 |
49.70 |
5km |
32:45 |
10:32 |
49.32 |
5M |
54:59 |
11:00 |
48.05 |
10km |
1:09:39 |
11:13 |
47.46 |
10M |
1:56:53 |
11:41 |
46.86 |
Half |
2:36:49 |
11:58 |
45.92 |
20M |
4:08:31 |
12:26 |
45.92 |
Mara |
5:33:24 |
12:44 |
45.64 |
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