Wed 17th Apr 2024 at 7:26am by gseymour
Run > General
-
Time
32:56
-
Miles
4.06
-
Min/mi
8:07
-
Pacing
90.3%
-
Stride(cm)
114
-
Cals
515
-
Watts
380
-
Cadence
174
-
BPM
159
-
B/mi
1292
-
Asc(m)
83
-
Hillscore
8
-
Surface
Road
Notes & Comments
1) 4.06mi - 32:56(8:07/mi) 159/179bpm [1290b/mi] 515cal 380/550W
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 |
1:00 |
1:00 |
8:03 |
135 98-154 |
1087 |
174 116-186 |
420 99-498 |
6/3 |
0.25 |
1:57 |
56 |
7:30 |
150 146-155 |
1125 |
174 172-176 |
346 294-397 |
0/8 |
0.38 |
2:50 |
54 |
7:10 |
149 147-156 |
1068 |
175 172-176 |
405 376-443 |
0/3 |
0.50 |
3:44 |
53 |
7:06 |
156 153-159 |
1108 |
175 172-176 |
401 367-441 |
0/11 |
0.63 |
4:37 |
53 |
7:04 |
149 147-154 |
1054 |
176 174-180 |
385 355-421 |
0/5 |
0.75 |
5:33 |
56 |
7:28 |
158 150-160 |
1179 |
175 172-178 |
400 345-450 |
0/2 |
0.88 |
6:26 |
54 |
7:08 |
159 157-163 |
1134 |
176 174-178 |
411 371-434 |
2/5 |
1.00 |
7:26 |
1:00 |
8:02 |
160 155-168 |
1286 |
176 174-178 |
441 349-550 |
10/0 |
1.13 |
8:35 |
1:09 |
9:11 |
167 163-172 |
1533 |
174 168-178 |
416 373-497 |
6/0 |
1.25 |
9:46 |
1:11 |
9:28 |
163 159-168 |
1543 |
174 172-176 |
420 381-452 |
11/0 |
1.38 |
10:55 |
1:09 |
9:12 |
164 157-168 |
1509 |
173 170-174 |
376 308-439 |
4/1 |
1.50 |
12:00 |
1:04 |
8:35 |
157 155-159 |
1348 |
174 172-176 |
372 350-397 |
3/0 |
1.63 |
13:02 |
1:03 |
8:22 |
157 155-159 |
1313 |
174 172-176 |
361 353-378 |
2/0 |
1.75 |
14:07 |
1:04 |
8:36 |
158 155-160 |
1358 |
174 172-176 |
377 351-398 |
3/0 |
1.88 |
15:10 |
1:03 |
8:28 |
158 156-161 |
1336 |
173 172-176 |
360 338-406 |
2/0 |
2.00 |
16:13 |
1:03 |
8:21 |
158 155-161 |
1320 |
173 172-174 |
355 344-365 |
1/0 |
2.13 |
17:15 |
1:02 |
8:15 |
159 157-161 |
1313 |
173 170-176 |
375 360-397 |
1/1 |
2.25 |
18:16 |
1:01 |
8:10 |
158 154-161 |
1291 |
174 172-174 |
371 367-379 |
0/2 |
2.38 |
19:15 |
59 |
7:51 |
154 153-157 |
1208 |
174 172-176 |
365 345-374 |
0/2 |
2.50 |
20:12 |
57 |
7:36 |
158 155-161 |
1200 |
174 172-176 |
374 355-387 |
0/3 |
2.63 |
21:10 |
58 |
7:48 |
159 157-161 |
1240 |
175 174-178 |
381 364-396 |
0/3 |
2.75 |
22:07 |
57 |
7:34 |
160 157-162 |
1209 |
175 172-178 |
383 352-403 |
0/4 |
2.88 |
23:01 |
53 |
7:07 |
163 155-179 |
1160 |
175 172-178 |
346 293-386 |
0/12 |
3.00 |
23:54 |
54 |
7:10 |
159 152-176 |
1140 |
175 172-180 |
339 302-363 |
0/9 |
3.13 |
24:48 |
53 |
7:06 |
160 157-163 |
1135 |
175 172-176 |
340 309-379 |
1/9 |
3.25 |
25:46 |
59 |
7:51 |
161 157-169 |
1264 |
177 172-180 |
396 291-496 |
5/0 |
3.38 |
26:51 |
1:05 |
8:39 |
165 161-170 |
1427 |
174 172-176 |
353 315-445 |
5/0 |
3.50 |
27:53 |
1:02 |
8:15 |
167 162-170 |
1377 |
175 172-178 |
398 333-466 |
4/0 |
3.63 |
29:00 |
1:07 |
8:58 |
166 163-170 |
1490 |
174 172-176 |
403 350-436 |
8/0 |
3.75 |
30:10 |
1:09 |
9:16 |
169 164-171 |
1566 |
172 168-174 |
379 305-436 |
3/0 |
3.88 |
31:17 |
1:07 |
8:57 |
163 161-165 |
1459 |
174 172-178 |
354 306-409 |
5/0 |
4.00 |
32:27 |
1:10 |
9:19 |
165 161-167 |
1537 |
172 168-176 |
385 338-453 |
7/0 |
4.06 |
32:56 |
29 |
8:19 |
161 155-165 |
1340 |
171 168-174 |
322 301-347 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
174 |
4.1 |
32:55 |
8:07 |
Walk |
0.1 |
116 |
0 |
1 |
13:09 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:04 |
0.00% |
More |
800m |
3:33 |
7:09 |
0.00% |
More |
1km |
4:27 |
7:09 |
0.00% |
More |
Mile |
7:26 |
7:26 |
0.00% |
More |
5k |
24:35 |
7:55 |
0.00% |
More |
Predictions
Dist |
Time |
Per Mile |
1M |
7:27 |
7:27 |
5km |
24:48 |
7:59 |
5M |
41:04 |
8:13 |
10km |
51:42 |
8:19 |
10M |
1:25:37 |
8:34 |
Half |
1:54:00 |
8:42 |
20M |
2:58:31 |
8:56 |
Mara |
3:57:41 |
9:04 |
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