Thu 18th Apr 2024 at 6:01pm by Pirate Matt
Run > General
-
Time
46:58
-
Miles
5.05
-
Min/mi
9:18
-
Pacing
90.8%
-
WAVA
48.76
-
Stride(cm)
109
-
Cals
773
-
Watts
450
-
Cadence
159
-
BPM
137
-
%MHR
82.8
-
B/mi
1270
-
Asc(m)
90
-
Hillscore
8
-
Surface
Road
Notes & Comments
1) 0.62mi - 5:47(9:19/mi) 129/140bpm [1201b/mi] 93cal 481/779W
2) 0.62mi - 5:48(9:20/mi) 131/136bpm [1222b/mi] 93cal 398/536W
3) 0.62mi - 5:52(9:27/mi) 133/141bpm [1257b/mi] 95cal 428/621W
4) 0.62mi - 5:44(9:14/mi) 135/139bpm [1246b/mi] 94cal 433/502W
5) 0.62mi - 5:41(9:08/mi) 139/145bpm [1271b/mi] 93cal 419/506W
6) 0.62mi - 5:36(9:01/mi) 142/144bpm [1281b/mi] 96cal 480/525W
7) 0.62mi - 5:46(9:17/mi) 141/151bpm [1308b/mi] 96cal 481/591W
8) 0.62mi - 5:59(9:38/mi) 142/155bpm [1367b/mi] 100cal 452/610W
9) 0.08mi - 44(8:53/mi) 149/154bpm [1324b/mi] 13cal 415/476W
5:47 5:48 5:52 5:44 5:41 5:36 5:46 5:59 44
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 |
2:16 |
2:16 |
9:05 |
118 64-132 |
1072 |
162 158-166 |
504 435-636 |
8/3 |
0.50 |
4:42 |
2:26 +9
|
9:45 |
137 131-140 |
1335 |
160 154-166 |
532 420-779 |
14/1 |
0.75 |
7:08 |
2:26 |
9:42 |
134 132-139 |
1301 |
158 142-162 |
442 241-567 |
5/8 |
1.00 |
9:31 |
2:23 |
9:33 |
131 129-134 |
1251 |
158 156-160 |
426 382-536 |
3/6 |
1.25 |
12:14 |
2:43 +26
|
10:52 |
129 124-136 |
1401 |
160 156-166 |
366 292-521 |
2/23 |
1.50 |
14:33 |
2:19 |
9:17 |
128 125-130 |
1188 |
158 154-160 |
384 325-444 |
2/13 |
1.75 |
16:59 |
2:25 |
9:41 |
137 130-141 |
1326 |
159 156-162 |
481 387-621 |
14/0 |
2.00 |
19:20 |
2:21 |
9:24 |
137 135-139 |
1287 |
159 156-162 |
424 403-490 |
5/1 |
2.25 |
21:38 |
2:19 |
9:15 |
134 131-138 |
1239 |
158 156-162 |
418 366-502 |
4/7 |
2.50 |
23:54 |
2:16 |
9:05 |
133 131-136 |
1207 |
159 156-160 |
447 405-478 |
3/6 |
2.75 |
26:13 |
2:19 |
9:15 |
138 133-142 |
1276 |
159 156-162 |
423 365-506 |
2/10 |
3.00 |
28:29 |
2:16 |
9:03 |
142 136-145 |
1285 |
158 154-160 |
412 375-478 |
3/7 |
3.25 |
30:44 |
2:15 |
9:00 |
139 135-143 |
1250 |
159 156-162 |
452 387-495 |
2/4 |
3.50 |
33:00 |
2:16 |
9:06 |
142 139-144 |
1291 |
159 156-162 |
477 443-525 |
3/2 |
3.75 |
35:15 |
2:15 |
9:00 |
142 140-144 |
1279 |
160 156-162 |
487 473-511 |
5/2 |
4.00 |
37:30 |
2:15 |
9:01 |
135 132-142 |
1216 |
159 154-162 |
442 413-490 |
1/10 |
4.25 |
39:55 |
2:24 |
9:38 |
144 133-151 |
1387 |
160 158-162 |
511 435-591 |
14/0 |
4.50 |
42:13 |
2:18 |
9:13 |
143 135-148 |
1317 |
159 156-162 |
452 383-549 |
4/5 |
4.75 |
44:33 |
2:20 |
9:20 |
134 127-149 |
1252 |
158 154-164 |
412 298-610 |
8/13 |
5.00 |
47:05 |
2:31 |
10:06 |
151 147-155 |
1524 |
159 154-162 |
500 381-570 |
19/0 |
5.05 |
47:33 |
28 |
9:00 |
146 142-151 |
1315 |
158 156-162 |
421 390-476 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.7 |
159 |
5 |
46:56 |
9:25 |
Walk |
0.1 |
144 |
0 |
2 |
12:52 |
Pause |
1.2 |
- |
- |
35 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:54 |
35.77% |
More |
800m |
4:27 |
8:57 |
41.36% |
More |
1km |
5:34 |
8:58 |
43.08% |
More |
Mile |
8:59 |
8:59 |
45.61% |
More |
5k |
28:34 |
9:12 |
48.81% |
More |
5 miles |
47:04 |
9:25 |
48.15% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:26 |
8:26 |
48.62 |
5km |
28:04 |
9:02 |
49.68 |
5M |
46:28 |
9:18 |
48.77 |
10km |
58:31 |
9:25 |
48.32 |
10M |
1:36:54 |
9:41 |
48.19 |
Half |
2:09:00 |
9:51 |
47.50 |
20M |
3:22:01 |
10:06 |
48.06 |
Mara |
4:28:58 |
10:16 |
48.14 |
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