Thu 18th Apr 2024 at 5:05pm by Keegan
Run > General
-
Time
37:52
-
Miles
4.36
-
Min/mi
8:41
-
Pacing
69.8%
-
WAVA
52.11
-
Stride(cm)
110
-
Cals
532
-
Watts
336
-
Cadence
169
-
BPM
167
-
%MHR
86.3
-
B/mi
1447
-
Asc(m)
29
-
Surface
Road
Notes & Comments
2 comments
Run with my daughter - Easy W/Up, 1.5 Mile ‘Tempo’, Easy Cool Down
Pleased that I managed just under 8 mins per mile on the tempo section
1) 1mi - 8:51(8:51/mi) 148/165bpm [1309b/mi] 115cal 329/450W
2) 0.44mi - 3:54(8:54/mi) 165/170bpm [1468b/mi] 54cal 323/401W
3) 1mi - 7:57(7:57/mi) 178/185bpm [1415b/mi] 121cal 365/457W
4) 0.52mi - 3:57(7:38/mi) 183/186bpm [1396b/mi] 62cal 369/440W
5) 0.05mi - 1:02(21:23/mi) 142/162bpm [3036b/mi] 9cal 60/143W
6) 1mi - 8:56(8:56/mi) 168/180bpm [1501b/mi] 124cal 317/378W
7) 0.36mi - 3:15(9:00/mi) 176/177bpm [1583b/mi] 47cal 324/359W
8:51 3:54 7:57 3:57 1:02 8:56 3:15
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 |
8:59 |
117 83-141 |
1051 |
169 132-174 |
360 172-450 |
3/0 |
0.25 |
2:15 |
1:07 |
8:59 |
145 141-149 |
1303 |
167 164-170 |
317 302-330 |
2/1 |
0.38 |
3:21 |
1:06 |
8:51 |
149 147-150 |
1319 |
167 164-172 |
313 292-328 |
2/3 |
0.50 |
4:26 |
1:05 |
8:41 |
148 147-151 |
1286 |
170 166-174 |
319 279-357 |
4/5 |
0.63 |
5:31 |
1:05 |
8:40 |
149 148-151 |
1292 |
170 166-174 |
335 308-370 |
4/4 |
0.75 |
6:37 |
1:06 |
8:45 |
151 148-160 |
1322 |
169 166-172 |
328 313-346 |
2/1 |
0.88 |
7:48 |
1:11 +3
|
9:24 |
161 160-162 |
1514 |
169 166-174 |
352 254-405 |
4/1 |
1.00 |
8:54 |
1:06 |
8:51 |
163 162-165 |
1442 |
169 168-174 |
340 316-386 |
3/1 |
1.13 |
10:01 |
1:07 |
8:53 |
163 160-165 |
1447 |
168 162-172 |
328 306-338 |
2/2 |
1.25 |
11:06 |
1:05 |
8:41 |
164 160-166 |
1425 |
169 166-172 |
330 316-387 |
1/2 |
1.38 |
12:12 |
1:06 |
8:49 |
167 166-168 |
1472 |
168 166-170 |
331 312-401 |
4/4 |
1.50 |
13:33 |
1:21 +16
|
10:49 |
168 166-170 |
1819 |
169 166-172 |
319 235-382 |
3/2 |
1.63 |
14:32 |
59 |
7:54 |
173 168-176 |
1368 |
172 168-174 |
362 329-437 |
3/2 |
1.75 |
15:32 |
1:00 |
8:00 |
178 176-180 |
1424 |
171 166-176 |
415 350-457 |
5/2 |
1.88 |
16:32 |
1:00 |
7:57 |
175 172-181 |
1391 |
169 168-174 |
363 347-373 |
2/1 |
2.00 |
17:32 |
1:00 |
8:02 |
180 175-181 |
1445 |
167 164-170 |
346 316-371 |
1/4 |
2.13 |
18:33 |
1:01 |
8:08 |
178 178-180 |
1448 |
168 162-176 |
352 337-374 |
2/2 |
2.25 |
19:33 |
1:00 |
7:56 |
181 178-184 |
1437 |
171 168-174 |
372 350-409 |
5/1 |
2.38 |
20:32 |
1:00 |
7:58 |
184 183-185 |
1467 |
173 170-176 |
369 323-416 |
2/2 |
2.50 |
21:30 |
58 |
7:42 |
184 183-185 |
1417 |
173 170-176 |
382 349-411 |
1/4 |
2.63 |
22:27 |
57 |
7:37 |
183 181-185 |
1394 |
171 168-174 |
343 337-351 |
1/2 |
2.75 |
23:25 |
57 |
7:38 |
182 181-183 |
1390 |
174 170-178 |
370 345-393 |
1/2 |
2.88 |
24:23 |
59 |
7:49 |
182 180-185 |
1424 |
174 172-178 |
370 348-393 |
2/1 |
3.00 |
26:54 |
2:31 +59
|
20:04 |
158 130-186 |
3172 |
148 104-180 |
249 8-440 |
1/2 |
3.13 |
28:03 |
1:09 |
9:14 |
142 128-156 |
1311 |
170 166-174 |
325 257-350 |
2/1 |
3.25 |
29:10 |
1:07 |
8:52 |
164 156-168 |
1455 |
168 164-170 |
320 294-362 |
1/2 |
3.38 |
30:17 |
1:07 |
8:58 |
171 168-174 |
1532 |
168 164-172 |
324 308-341 |
1/1 |
3.50 |
31:26 |
1:09 |
9:09 |
173 173-174 |
1584 |
167 166-168 |
317 311-324 |
1/1 |
3.63 |
32:36 |
1:10 |
9:23 |
172 170-174 |
1613 |
165 162-168 |
287 273-317 |
0/5 |
3.75 |
33:41 |
1:05 |
8:43 |
172 170-176 |
1498 |
168 166-174 |
317 280-344 |
2/1 |
3.88 |
34:47 |
1:06 |
8:50 |
171 168-174 |
1510 |
169 164-172 |
338 318-378 |
2/2 |
4.00 |
35:53 |
1:05 |
8:42 |
176 172-180 |
1531 |
171 168-176 |
327 310-341 |
2/1 |
4.13 |
37:01 |
1:09 |
9:10 |
175 175-177 |
1605 |
168 164-172 |
324 315-331 |
2/1 |
4.25 |
38:08 |
1:07 |
8:55 |
176 175-177 |
1570 |
168 162-172 |
319 303-343 |
1/1 |
4.36 |
39:09 |
1:01 |
8:51 |
176 175-177 |
1558 |
167 164-170 |
330 305-359 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.3 |
169 |
4.3 |
37:16 |
8:53 |
Walk |
1.4 |
117 |
0 |
35 |
21:04 |
Still |
0.1 |
- |
- |
3 |
- |
Pause |
3.1 |
- |
- |
1:15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:33 |
42.19% |
More |
800m |
3:47 |
7:36 |
48.64% |
More |
1km |
4:44 |
7:37 |
50.71% |
More |
Mile |
7:46 |
7:46 |
52.75% |
More |
5k |
27:52 |
8:58 |
50.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:50 |
7:50 |
52.34 |
5km |
26:21 |
8:29 |
52.92 |
5M |
43:51 |
8:46 |
51.68 |
10km |
55:19 |
8:54 |
51.12 |
10M |
1:32:03 |
9:12 |
50.73 |
Half |
2:02:53 |
9:23 |
49.86 |
20M |
3:13:15 |
9:40 |
50.24 |
Mara |
4:17:59 |
9:51 |
50.18 |
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Well run!
Thank you