Mon 15th Apr 2024 at 8:47pm by Pirate Matt
Run > General
-
Time
28:59
-
Miles
3.11
-
Min/mi
9:19
-
Pacing
96.4%
-
WAVA
48.21
-
Stride(cm)
110
-
Cals
488
-
Watts
454
-
Cadence
158
-
BPM
141
-
%MHR
85.7
-
B/mi
1318
-
Asc(m)
64
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 0.62mi - 5:46(9:17/mi) 135/147bpm [1254b/mi] 95cal 430/791W
2) 0.62mi - 5:50(9:24/mi) 144/156bpm [1354b/mi] 101cal 431/523W
3) 0.62mi - 5:37(9:02/mi) 144/148bpm [1302b/mi] 97cal 481/514W
4) 0.62mi - 5:49(9:22/mi) 146/154bpm [1367b/mi] 99cal 480/570W
5) 0.62mi - 5:54(9:30/mi) 138/148bpm [1310b/mi] 95cal 448/676W
6) 0mi - 3(9:52/mi) 147/147bpm [1451b/mi] 1cal 442/445W
5:46 5:50 5:37 5:49 5:54 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.
|
0.13 |
1:07 |
1:07 |
8:57 |
138 133-141 |
1234 |
157 152-162 |
515 318-791 |
4/0 |
0.25 |
2:17 |
1:10 |
9:16 |
140 135-143 |
1298 |
156 152-158 |
412 288-543 |
0/3 |
0.38 |
3:25 |
1:08 |
9:06 |
130 126-135 |
1184 |
154 152-158 |
380 353-548 |
0/8 |
0.50 |
4:36 |
1:11 |
9:27 |
127 125-131 |
1201 |
155 152-156 |
372 342-432 |
0/5 |
0.63 |
5:48 |
1:12 |
9:35 |
141 131-147 |
1351 |
158 154-162 |
470 407-552 |
6/0 |
0.75 |
7:01 |
1:14 |
9:50 |
150 147-156 |
1474 |
158 156-160 |
485 459-522 |
7/0 |
0.88 |
8:12 |
1:11 |
9:29 |
145 139-151 |
1375 |
157 154-160 |
411 373-489 |
1/2 |
1.00 |
9:22 |
1:09 |
9:14 |
139 135-142 |
1282 |
157 154-158 |
401 377-416 |
0/1 |
1.13 |
10:31 |
1:09 |
9:15 |
143 142-143 |
1322 |
158 156-160 |
429 404-462 |
2/0 |
1.25 |
11:40 |
1:09 |
9:11 |
144 142-145 |
1322 |
158 154-162 |
423 406-461 |
1/2 |
1.38 |
12:48 |
1:08 |
9:05 |
144 141-146 |
1308 |
159 156-160 |
479 463-499 |
1/1 |
1.50 |
13:56 |
1:08 |
9:02 |
145 141-147 |
1310 |
158 156-160 |
493 475-506 |
2/0 |
1.63 |
15:04 |
1:08 |
9:03 |
143 140-143 |
1294 |
159 156-160 |
482 472-504 |
1/2 |
1.75 |
16:12 |
1:08 |
9:04 |
145 143-148 |
1314 |
159 156-160 |
502 482-514 |
2/2 |
1.88 |
17:19 |
1:07 |
8:58 |
142 135-148 |
1274 |
158 156-160 |
447 430-479 |
0/6 |
2.00 |
18:28 |
1:09 |
9:09 |
134 133-135 |
1227 |
157 154-160 |
438 414-475 |
0/7 |
2.13 |
19:40 |
1:12 |
9:39 |
142 134-149 |
1370 |
159 156-162 |
500 445-563 |
6/0 |
2.25 |
20:52 |
1:12 |
9:40 |
152 149-154 |
1469 |
159 156-162 |
540 517-570 |
7/0 |
2.38 |
22:02 |
1:09 |
9:15 |
152 151-154 |
1405 |
158 154-162 |
486 442-526 |
3/1 |
2.50 |
23:10 |
1:08 |
9:06 |
150 148-152 |
1364 |
158 152-160 |
426 386-458 |
0/5 |
2.63 |
24:18 |
1:09 |
9:08 |
140 132-148 |
1279 |
155 152-160 |
358 293-422 |
0/14 |
2.75 |
25:30 |
1:11 |
9:31 |
133 129-137 |
1266 |
160 154-164 |
479 302-628 |
7/0 |
2.88 |
26:40 |
1:11 |
9:26 |
136 134-137 |
1282 |
161 156-166 |
411 322-510 |
7/6 |
3.00 |
27:52 |
1:12 |
9:34 |
137 134-140 |
1310 |
160 156-164 |
565 381-676 |
13/4 |
3.11 |
28:59 |
1:07 |
10:00 |
144 140-147 |
1439 |
157 152-162 |
427 293-581 |
10/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
157 |
3.1 |
28:59 |
9:19 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
8:58 |
35.53% |
More |
800m |
4:29 |
9:00 |
41.08% |
More |
1km |
5:36 |
9:01 |
42.80% |
More |
Mile |
9:06 |
9:06 |
45.09% |
More |
5k |
28:56 |
9:19 |
48.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:42 |
8:42 |
47.13 |
5km |
28:57 |
9:19 |
48.16 |
5M |
47:57 |
9:35 |
47.26 |
10km |
1:00:22 |
9:43 |
46.84 |
10M |
1:39:58 |
10:00 |
46.71 |
Half |
2:13:05 |
10:10 |
46.04 |
20M |
3:28:24 |
10:25 |
46.59 |
Mara |
4:37:28 |
10:35 |
46.66 |
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