Wed 17th Apr 2024 at 5:07pm by Lisa S-B
Run > General
-
Time
53:26
-
Miles
4.28
-
Min/mi
12:29
-
Pacing
67.3%
-
WAVA
43.86
-
Stride(cm)
79
-
Cals
446
-
Watts
220
-
Cadence
164
-
BPM
148
-
%MHR
78.3
-
B/mi
1847
-
Asc(m)
41
-
Surface
Road
Notes & Comments
1) 1mi - 12:19(12:19/mi) 128/148bpm [1577b/mi] 100cal 225/304W
2) 1mi - 11:51(11:51/mi) 155/160bpm [1836b/mi] 102cal 217/247W
3) 1mi - 12:54(12:54/mi) 148/163bpm [1910b/mi] 107cal 199/326W
4) 1mi - 12:04(12:04/mi) 164/173bpm [1978b/mi] 106cal 214/275W
5) 0.28mi - 4:18(15:08/mi) 141/157bpm [2135b/mi] 31cal 166/323W
12:19 11:51 12:54 12:04 4:18
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 |
1:30 |
1:30 |
11:57 |
100 73-113 |
1195 |
166 110-224 |
220 37-257 |
3/1 |
0.25 |
2:58 |
1:28 |
11:47 |
115 113-116 |
1356 |
164 158-168 |
229 218-244 |
3/3 |
0.38 |
4:29 |
1:31 |
12:10 |
112 111-115 |
1363 |
163 158-166 |
245 225-262 |
5/1 |
0.50 |
6:13 |
1:44 |
13:48 |
118 115-146 |
1629 |
163 158-168 |
227 209-248 |
4/1 |
0.63 |
7:40 |
1:27 |
11:37 |
144 142-146 |
1672 |
162 160-166 |
229 210-250 |
3/2 |
0.75 |
9:07 |
1:27 |
11:39 |
143 142-144 |
1667 |
162 160-166 |
217 209-230 |
1/5 |
0.88 |
10:43 |
1:35 |
12:42 |
145 142-147 |
1841 |
163 160-168 |
242 207-304 |
6/0 |
1.00 |
12:19 |
1:36 |
12:49 |
146 145-148 |
1872 |
163 160-166 |
223 204-250 |
4/2 |
1.13 |
13:50 |
1:31 |
12:07 |
148 146-150 |
1793 |
162 160-164 |
206 179-221 |
3/6 |
1.25 |
15:20 |
1:31 |
12:06 |
154 150-157 |
1865 |
161 158-164 |
225 214-245 |
3/3 |
1.38 |
16:50 |
1:30 |
12:00 |
158 157-158 |
1897 |
162 160-164 |
220 212-247 |
2/3 |
1.50 |
18:21 |
1:30 |
12:03 |
158 156-160 |
1904 |
163 160-166 |
218 213-224 |
2/3 |
1.63 |
19:48 |
1:27 |
11:34 |
159 157-159 |
1839 |
163 160-166 |
219 214-225 |
1/4 |
1.75 |
21:14 |
1:26 |
11:30 |
155 153-157 |
1784 |
162 160-166 |
219 210-229 |
1/4 |
1.88 |
22:40 |
1:26 |
11:31 |
155 152-156 |
1785 |
162 158-166 |
217 210-221 |
1/2 |
2.00 |
24:10 |
1:29 |
11:54 |
156 153-157 |
1855 |
162 160-164 |
214 204-224 |
1/4 |
2.13 |
25:38 |
1:29 |
11:50 |
153 151-155 |
1812 |
162 160-166 |
205 191-216 |
2/2 |
2.25 |
27:08 |
1:30 |
11:59 |
157 153-159 |
1882 |
163 160-166 |
211 179-258 |
1/7 |
2.38 |
28:40 |
1:31 |
12:12 |
145 139-151 |
1769 |
162 158-166 |
207 175-248 |
2/1 |
2.50 |
30:56 |
2:17 |
18:14 |
136 121-151 |
2480 |
164 160-170 |
227 199-326 |
2/2 |
2.63 |
32:26 |
1:29 |
11:54 |
135 133-137 |
1607 |
165 162-166 |
201 171-224 |
0/7 |
2.75 |
33:57 |
1:31 |
12:10 |
148 137-153 |
1800 |
167 162-172 |
228 186-260 |
5/0 |
2.88 |
35:30 |
1:33 |
12:25 |
158 153-163 |
1961 |
167 164-170 |
210 197-226 |
2/1 |
3.00 |
37:04 |
1:34 |
12:31 |
156 154-158 |
1953 |
166 158-172 |
211 194-230 |
2/2 |
3.13 |
38:29 |
1:25 |
11:22 |
162 157-168 |
1842 |
167 160-180 |
215 184-268 |
2/3 |
3.25 |
39:56 |
1:27 |
11:38 |
161 156-165 |
1873 |
166 158-178 |
211 189-245 |
2/1 |
3.38 |
41:29 |
1:33 |
12:20 |
163 158-168 |
2010 |
164 160-168 |
221 208-256 |
2/2 |
3.50 |
42:55 |
1:26 |
11:31 |
167 158-171 |
1924 |
167 162-178 |
217 193-258 |
1/2 |
3.63 |
44:16 |
1:20 |
10:43 |
166 159-173 |
1778 |
168 160-178 |
226 195-265 |
2/2 |
3.75 |
45:48 |
1:32 |
12:17 |
167 164-172 |
2051 |
164 162-170 |
228 207-246 |
3/2 |
3.88 |
47:38 |
1:50 |
14:41 |
161 156-165 |
2364 |
164 118-168 |
217 145-263 |
8/0 |
4.00 |
49:07 |
1:29 |
11:55 |
163 156-168 |
1943 |
168 164-174 |
220 166-275 |
1/5 |
4.13 |
53:32 |
4:24 +1:56
|
35:16 |
139 125-157 |
4901 |
168 160-172 |
235 162-274 |
2/1 |
4.25 |
54:59 |
1:27 |
11:36 |
141 128-154 |
1635 |
164 82-170 |
234 107-323 |
3/2 |
4.28 |
55:22 |
23 |
11:40 |
154 154-155 |
1798 |
169 166-172 |
231 226-235 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.1 |
164 |
4.3 |
51:25 |
12:28 |
Walk |
0.2 |
105 |
0 |
6 |
47:58 |
Still |
3.3 |
- |
- |
1:54 |
- |
Pause |
3.4 |
- |
- |
1:56 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:44 |
10:59 |
36.16% |
More |
800m |
5:41 |
11:27 |
38.17% |
More |
1km |
7:07 |
11:28 |
39.72% |
More |
Mile |
11:47 |
11:47 |
40.96% |
More |
5k |
37:49 |
12:10 |
44.56% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:26 |
11:26 |
42.18 |
5km |
38:03 |
12:15 |
44.29 |
5M |
1:03:00 |
12:36 |
43.68 |
10km |
1:19:20 |
12:46 |
43.44 |
10M |
2:11:22 |
13:08 |
43.25 |
Half |
2:54:54 |
13:21 |
42.44 |
20M |
4:33:53 |
13:42 |
42.68 |
Mara |
6:04:39 |
13:55 |
42.47 |
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