Wed 17th Apr 2024 at 6:08pm by Dan Russell
Run > General
-
Time
1:16:15
-
Miles
9.34
-
Min/mi
8:10
-
Pacing
89%
-
WAVA
59.41
-
Stride(cm)
112
-
Cals
1035
-
Watts
349
-
Cadence
176
-
BPM
151
-
%MHR
77.2
-
B/mi
1230
-
Asc(m)
4
-
Surface
Road
Notes & Comments
1) 1km - 5:29(5:29/km) 128/147bpm [703b/km] 66cal 305/467W
2) 1km - 4:53(4:53/km) 152/156bpm [742b/km] 70cal 365/384W
3) 1km - 4:59(4:59/km) 154/156bpm [768b/km] 71cal 355/368W
4) 1km - 5:03(5:03/km) 153/157bpm [772b/km] 72cal 352/368W
5) 1km - 4:59(4:59/km) 153/158bpm [762b/km] 70cal 353/373W
6) 1km - 5:03(5:03/km) 152/155bpm [769b/km] 70cal 350/373W
7) 1km - 5:05(5:05/km) 149/154bpm [757b/km] 68cal 346/379W
8) 1km - 5:03(5:03/km) 150/154bpm [757b/km] 68cal 351/369W
9) 1km - 5:05(5:05/km) 151/154bpm [768b/km] 68cal 347/366W
10) 1km - 5:09(5:09/km) 152/155bpm [782b/km] 69cal 345/356W
11) 1km - 5:01(5:01/km) 151/155bpm [757b/km] 68cal 351/420W
12) 1km - 5:03(5:03/km) 153/156bpm [772b/km] 68cal 348/359W
13) 1km - 5:03(5:03/km) 153/155bpm [774b/km] 68cal 349/362W
14) 1km - 5:08(5:08/km) 154/157bpm [790b/km] 68cal 345/358W
15) 1km - 5:01(5:01/km) 155/158bpm [778b/km] 68cal 351/378W
16) 0.03km - 11(6:57/km) 158/159bpm [1099b/km] 3cal 338/373W
5:29 4:53 4:59 5:03 4:59 5:03 5:05 5:03 5:05 5:09 5:01 5:03 5:03 5:08 5:01 11
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 |
2:14 |
2:14 |
8:58 |
118 84-131 |
1058 |
176 166-190 |
292 213-381 |
2/18 |
0.50 |
4:35 |
2:20 |
9:20 |
131 120-140 |
1224 |
173 112-186 |
322 163-467 |
5/9 |
0.75 |
6:30 |
1:55 |
7:41 |
147 141-149 |
1130 |
179 174-184 |
372 362-384 |
1/1 |
1.00 |
8:28 |
1:58 |
7:51 |
151 148-154 |
1186 |
178 174-182 |
364 351-377 |
1/1 |
1.25 |
10:25 |
1:57 |
7:49 |
154 152-156 |
1204 |
178 176-180 |
363 354-382 |
1/1 |
1.50 |
12:25 |
2:00 |
7:59 |
154 153-156 |
1228 |
176 174-178 |
356 347-368 |
1/1 |
1.75 |
14:25 |
2:01 |
8:03 |
153 151-156 |
1232 |
175 174-178 |
353 344-367 |
1/1 |
2.00 |
16:26 |
2:01 |
8:04 |
154 152-155 |
1243 |
176 174-178 |
353 343-365 |
1/1 |
2.25 |
18:28 |
2:02 |
8:07 |
153 152-154 |
1242 |
176 174-178 |
351 341-368 |
2/2 |
2.50 |
20:30 |
2:02 |
8:08 |
153 151-158 |
1245 |
176 174-180 |
352 345-363 |
1/1 |
2.75 |
22:31 |
2:01 |
8:03 |
153 151-157 |
1231 |
176 174-178 |
350 341-366 |
2/2 |
3.00 |
24:31 |
2:00 |
8:00 |
152 152-154 |
1216 |
177 174-180 |
355 342-373 |
1/2 |
3.25 |
26:32 |
2:02 |
8:06 |
153 150-155 |
1240 |
176 174-180 |
354 346-370 |
1/1 |
3.50 |
28:34 |
2:01 |
8:06 |
152 149-154 |
1230 |
176 174-180 |
349 343-360 |
1/1 |
3.75 |
30:36 |
2:02 |
8:09 |
151 149-154 |
1230 |
175 174-180 |
349 339-373 |
1/1 |
4.00 |
32:39 |
2:03 |
8:11 |
149 148-151 |
1220 |
175 174-178 |
345 338-358 |
1/1 |
4.25 |
34:41 |
2:02 |
8:07 |
149 147-153 |
1210 |
175 174-178 |
344 328-379 |
1/2 |
4.50 |
36:43 |
2:02 |
8:09 |
150 149-151 |
1222 |
176 174-178 |
353 343-367 |
1/1 |
4.75 |
38:45 |
2:02 |
8:10 |
151 149-154 |
1232 |
175 174-178 |
350 343-357 |
1/1 |
5.00 |
40:47 |
2:02 |
8:08 |
150 149-153 |
1219 |
175 172-178 |
352 344-369 |
2/2 |
5.25 |
42:50 |
2:03 |
8:12 |
151 150-153 |
1239 |
174 172-176 |
348 340-366 |
2/2 |
5.50 |
44:53 |
2:03 |
8:12 |
152 150-154 |
1248 |
174 170-176 |
346 340-352 |
1/1 |
5.75 |
46:57 |
2:03 |
8:14 |
152 150-155 |
1250 |
174 172-178 |
343 338-351 |
2/2 |
6.00 |
49:01 |
2:05 |
8:18 |
152 149-155 |
1262 |
175 172-178 |
342 337-356 |
1/1 |
6.25 |
51:44 |
2:42 +38
|
10:50 |
151 138-153 |
1635 |
175 172-188 |
350 322-420 |
2/2 |
6.50 |
53:42 |
1:58 |
7:53 |
149 140-153 |
1175 |
177 174-186 |
366 323-382 |
2/1 |
6.75 |
55:45 |
2:02 |
8:10 |
153 152-155 |
1249 |
176 174-178 |
351 342-360 |
2/2 |
7.00 |
57:46 |
2:02 |
8:07 |
152 152-153 |
1233 |
176 174-180 |
345 338-356 |
1/1 |
7.25 |
59:48 |
2:02 |
8:07 |
152 151-156 |
1233 |
176 174-178 |
349 342-357 |
1/1 |
7.50 |
1:01:50 |
2:02 |
8:08 |
154 152-155 |
1253 |
176 174-178 |
349 342-359 |
1/1 |
7.75 |
1:03:52 |
2:02 |
8:08 |
153 152-155 |
1244 |
176 174-178 |
351 342-362 |
1/1 |
8.00 |
1:05:54 |
2:02 |
8:09 |
154 153-155 |
1255 |
176 174-178 |
348 340-356 |
1/1 |
8.25 |
1:07:57 |
2:03 |
8:14 |
155 152-157 |
1275 |
176 174-180 |
345 337-358 |
1/2 |
8.50 |
1:10:00 |
2:03 |
8:11 |
153 151-156 |
1252 |
176 174-178 |
345 336-356 |
1/1 |
8.75 |
1:12:05 |
2:05 |
8:19 |
153 152-155 |
1271 |
175 172-178 |
345 339-354 |
1/1 |
9.00 |
1:14:07 |
2:02 |
8:08 |
156 153-158 |
1269 |
178 174-180 |
351 339-370 |
1/1 |
9.25 |
1:16:08 |
2:01 |
8:05 |
155 153-156 |
1254 |
178 174-180 |
348 339-370 |
1/2 |
9.34 |
1:16:52 |
44 |
8:22 |
157 155-159 |
1313 |
180 176-188 |
358 197-378 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
175 |
9.3 |
1:16:11 |
8:14 |
Walk |
0.0 |
112 |
0 |
2 |
7:31 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.8 |
- |
- |
38 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:32 |
43.77% |
More |
800m |
3:49 |
7:41 |
50.25% |
More |
1km |
4:48 |
7:44 |
52.12% |
More |
Mile |
7:48 |
7:48 |
54.65% |
More |
5k |
24:48 |
7:59 |
58.44% |
More |
5 miles |
40:15 |
8:03 |
58.61% |
More |
10k |
50:44 |
8:10 |
58.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:08 |
7:08 |
59.71 |
5km |
23:45 |
7:39 |
61.03 |
5M |
39:19 |
7:52 |
60.01 |
10km |
49:30 |
7:58 |
59.52 |
10M |
1:21:58 |
8:12 |
59.40 |
Half |
1:49:08 |
8:20 |
58.57 |
20M |
2:50:55 |
8:33 |
59.26 |
Mara |
3:47:33 |
8:41 |
59.36 |
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