Thu 18th Apr 2024 at 4:30pm by TomQ
Run > General
warm
-
Time
1:09:19
-
Miles
7.65
-
Min/mi
9:04
-
Pacing
76.6%
-
WAVA
47.51
-
Stride(cm)
103
-
Cals
917
-
Watts
329
-
Cadence
173
-
BPM
149
-
%MHR
77.6
-
B/mi
1351
-
Asc(m)
237
-
Hillscore
21
-
Surface
Road
Notes & Comments
1) 1km - 5:41(5:41/km) 146/152bpm [830b/km] 78cal 325/458W
2) 1km - 6:08(6:08/km) 148/168bpm [907b/km] 84cal 366/492W
3) 1km - 5:16(5:16/km) 149/158bpm [785b/km] 72cal 300/389W
4) 1km - 5:40(5:40/km) 151/166bpm [856b/km] 78cal 344/481W
5) 1km - 6:03(6:03/km) 156/171bpm [945b/km] 86cal 386/441W
6) 1km - 6:13(6:13/km) 159/170bpm [990b/km] 85cal 331/430W
7) 1km - 5:27(5:27/km) 145/165bpm [789b/km] 66cal 284/419W
8) 1km - 5:21(5:21/km) 141/152bpm [755b/km] 64cal 295/410W
9) 1km - 5:34(5:34/km) 152/165bpm [845b/km] 76cal 327/484W
10) 1km - 5:25(5:25/km) 145/157bpm [786b/km] 68cal 315/427W
11) 1km - 5:28(5:28/km) 145/152bpm [793b/km] 69cal 316/391W
12) 1km - 5:21(5:21/km) 146/163bpm [782b/km] 69cal 328/503W
13) 0.31km - 1:41(5:20/km) 152/163bpm [811b/km] 22cal 280/349W
5:41 6:08 5:16 5:40 6:03 6:13 5:27 5:21 5:34 5:25 5:28 5:21 1:41
|
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 |
2:18 |
2:18 |
9:13 |
149 140-152 |
1374 |
169 118-174 |
345 118-391 |
7/0 |
| 0.50 |
4:33 |
2:15 |
9:00 |
142 136-148 |
1277 |
172 168-174 |
296 204-381 |
4/18 |
| 0.75 |
7:22 |
2:49 +33
|
11:16 |
145 126-151 |
1634 |
171 156-174 |
313 256-458 |
5/12 |
| 1.00 |
9:54 |
2:32 |
10:08 |
145 121-164 |
1470 |
172 166-178 |
385 308-467 |
20/0 |
| 1.25 |
13:19 |
3:24 +54
|
13:38 |
156 141-168 |
2127 |
170 110-180 |
399 36-492 |
28/0 |
| 1.50 |
15:27 |
2:08 |
8:31 |
156 151-158 |
1330 |
177 172-182 |
327 243-389 |
8/3 |
| 1.75 |
17:34 |
2:07 |
8:29 |
145 140-151 |
1230 |
174 170-176 |
309 242-378 |
2/20 |
| 2.00 |
19:48 |
2:14 |
8:56 |
148 139-161 |
1322 |
175 170-186 |
318 182-479 |
11/27 |
| 2.25 |
22:09 |
2:21 |
9:24 |
151 140-165 |
1420 |
174 168-180 |
357 241-481 |
13/14 |
| 2.50 |
24:35 |
2:26 +14
|
9:44 |
150 139-166 |
1460 |
175 172-178 |
317 246-421 |
7/16 |
| 2.75 |
27:14 |
2:39 +21
|
10:36 |
152 141-157 |
1612 |
172 100-178 |
382 121-441 |
14/0 |
| 3.00 |
29:37 |
2:23 |
9:31 |
156 151-163 |
1486 |
173 170-176 |
383 328-432 |
12/1 |
| 3.25 |
32:30 |
2:54 |
11:35 |
167 163-171 |
1933 |
165 156-172 |
363 241-433 |
28/0 |
| 3.50 |
35:22 |
2:51 +24
|
11:25 |
160 157-166 |
1827 |
168 160-174 |
333 247-393 |
15/3 |
| 3.75 |
38:07 |
2:45 +27
|
11:01 |
152 142-162 |
1674 |
171 162-174 |
354 288-430 |
10/3 |
| 4.00 |
40:57 |
2:50 +34
|
11:19 |
152 130-165 |
1719 |
169 94-178 |
285 76-419 |
15/8 |
| 4.25 |
43:05 |
2:08 |
8:32 |
140 135-142 |
1195 |
174 166-178 |
282 258-302 |
0/23 |
| 4.50 |
45:11 |
2:06 |
8:26 |
137 135-139 |
1155 |
175 172-178 |
275 244-301 |
0/23 |
| 4.75 |
47:21 |
2:10 |
8:42 |
136 130-149 |
1183 |
173 168-178 |
291 231-410 |
0/31 |
| 5.00 |
49:31 |
2:09 |
8:37 |
148 141-152 |
1276 |
177 168-194 |
298 204-391 |
6/4 |
| 5.25 |
51:41 |
2:10 |
8:40 |
143 136-155 |
1239 |
176 170-184 |
312 204-484 |
1/24 |
| 5.50 |
54:02 |
2:21 |
9:25 |
161 155-165 |
1516 |
173 168-178 |
361 283-478 |
19/0 |
| 5.75 |
56:07 |
2:05 |
8:19 |
147 138-158 |
1222 |
175 170-180 |
279 227-342 |
2/16 |
| 6.00 |
58:19 |
2:13 |
8:51 |
149 139-157 |
1320 |
174 168-176 |
344 225-427 |
9/8 |
| 6.25 |
1:00:34 |
2:15 |
8:59 |
144 140-151 |
1293 |
175 172-176 |
318 272-398 |
3/13 |
| 6.50 |
1:02:43 |
2:09 |
8:36 |
146 136-152 |
1255 |
174 172-178 |
290 255-336 |
3/11 |
| 6.75 |
1:04:55 |
2:12 |
8:47 |
143 136-150 |
1256 |
175 172-178 |
323 294-391 |
1/4 |
| 7.00 |
1:07:31 |
2:36 +22
|
10:24 |
149 139-153 |
1550 |
174 166-178 |
323 254-389 |
8/5 |
| 7.25 |
1:09:38 |
2:07 |
8:27 |
139 133-146 |
1174 |
176 174-178 |
305 237-353 |
1/12 |
| 7.50 |
1:11:50 |
2:12 |
8:48 |
154 145-163 |
1355 |
174 170-180 |
374 303-503 |
12/1 |
| 7.65 |
1:13:07 |
1:17 |
8:31 |
149 141-162 |
1268 |
173 164-178 |
272 223-349 |
1/15 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
88 4.1% |
10:45
|
|
56 5.2% |
11:50
|
|
21 4.1% |
9:28
|
|
20 7.1% |
11:26
|
|
12 4.5% |
8:51
|
|
11 7.1% |
9:44
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
94.5 |
173 |
7.6 |
1:09:00 |
9:21 |
| Walk |
2.5 |
106 |
0 |
1:51 |
1:06:11 |
| Pause |
3.0 |
- |
- |
2:16 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:03 |
8:16 |
35.01% |
More |
| 800m |
4:12 |
8:27 |
40.10% |
More |
| 1km |
5:15 |
8:27 |
41.96% |
More |
| Mile |
8:31 |
8:31 |
44.49% |
More |
| 5k |
27:26 |
8:50 |
46.84% |
More |
| 5 miles |
46:43 |
9:21 |
45.09% |
More |
| 10k |
58:10 |
9:22 |
45.39% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:01 |
8:01 |
47.23 |
| 5km |
26:40 |
8:35 |
48.19 |
| 5M |
44:10 |
8:50 |
47.70 |
| 10km |
55:36 |
8:57 |
47.48 |
| 10M |
1:32:05 |
9:13 |
47.51 |
| Half |
2:02:36 |
9:22 |
46.92 |
| 20M |
3:11:59 |
9:36 |
47.48 |
| Mara |
4:15:36 |
9:45 |
47.56 |
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