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Thu 18th Apr 2024 at 7:30pm by AliRuns
Run > General
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Time
1:01:40
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Miles 4.28
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Min/mi 14:24
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Pacing
40.6%
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WAVA
35.04
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Stride(cm)
75
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Cals
660
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Watts
228
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Cadence
149
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BPM
164
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B/mi 2359
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Asc(m)
356
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Hillscore
34
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Surface
Road
Notes & Comments
1) 1mi - 11:22(11:22/mi) 132/175bpm [1501b/mi] 98cal 198/411W
2) 1mi - 20:42(20:42/mi) 171/180bpm [3539b/mi] 231cal 156/434W
3) 1mi - 17:35(17:35/mi) 168/182bpm [2953b/mi] 189cal 128/445W
4) 1mi - 8:23(8:23/mi) 175/180bpm [1467b/mi] 100cal 209/361W
5) 0.28mi - 3:39(13:04/mi) 178/186bpm [2325b/mi] 42cal 235/361W
2) 1mi - 20:42(20:42/mi) 171/180bpm [3539b/mi] 231cal 156/434W
3) 1mi - 17:35(17:35/mi) 168/182bpm [2953b/mi] 189cal 128/445W
4) 1mi - 8:23(8:23/mi) 175/180bpm [1467b/mi] 100cal 209/361W
5) 0.28mi - 3:39(13:04/mi) 178/186bpm [2325b/mi] 42cal 235/361W
11:22 20:42 17:35 8:23 3:39
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 | 1:00 | 1:00 | 7:56 | 103 81-120 | 817 | 182 174-196 | 296 218-386 | 4/15 |
0.25 | 2:01 | 1:01 | 8:11 | 125 120-129 | 1022 | 170 166-174 | 238 213-264 | 0/21 |
0.38 | 2:59 | 58 | 7:47 | 132 129-138 | 1026 | 176 172-180 | 232 197-269 | 1/12 |
0.50 | 3:56 | 56 | 7:32 | 137 136-138 | 1031 | 175 174-176 | 255 240-265 | 2/3 |
0.63 | 5:00 | 1:04 | 8:33 | 136 135-137 | 1162 | 169 158-174 | 267 232-299 | 7/1 |
0.75 | 6:38 | 1:38 | 13:06 | 126 119-135 | 1651 | 158 110-172 | 236 57-296 | 15/1 |
0.88 | 9:38 | 3:00 | 24:00 | 124 104-163 | 2975 | 147 88-230 | 246 31-411 | 20/0 |
1.00 | 11:22 | 1:44 | 13:51 | 169 163-175 | 2339 | 145 108-162 | 264 75-352 | 24/0 |
1.13 | 14:09 | 2:47 | 22:16 | 172 159-176 | 3829 | 121 82-238 | 230 57-359 | 21/0 |
1.25 | 18:09 | 4:00 | 32:03 | 168 150-177 | 5386 | 98 82-126 | 186 29-312 | 17/3 |
1.38 | 20:09 | 1:59 | 15:55 | 172 168-178 | 2738 | 154 82-206 | 256 60-392 | 18/0 |
1.50 | 23:56 | 3:47 | 30:20 | 171 158-177 | 5186 | 136 80-166 | 238 79-406 | 18/0 |
1.63 | 27:21 | 3:25 | 27:21 | 170 155-180 | 4648 | 127 80-238 | 251 142-434 | 21/0 |
1.75 | 29:28 | 2:06 | 16:52 | 172 167-174 | 2901 | 149 80-242 | 241 41-428 | 17/0 |
1.88 | 30:37 | 1:09 | 9:13 | 177 174-179 | 1633 | 171 166-180 | 177 155-216 | 24/0 |
2.00 | 32:03 | 1:27 | 11:33 | 168 161-176 | 1939 | 159 114-174 | 203 56-318 | 16/1 |
2.13 | 33:48 | 1:45 | 14:00 | 155 143-166 | 2171 | 148 118-174 | 154 62-234 | 5/25 |
2.25 | 35:12 | 1:24 | 11:10 | 161 147-171 | 1799 | 156 150-162 | 256 220-299 | 3/26 |
2.38 | 36:56 | 1:44 | 13:48 | 173 171-175 | 2387 | 149 124-240 | 248 72-304 | 5/9 |
2.50 | 38:40 | 1:44 | 13:54 | 168 163-175 | 2336 | 147 110-176 | 195 88-295 | 10/0 |
2.63 | 42:30 | 3:51 | 30:45 | 170 161-180 | 5226 | 129 80-234 | 229 108-381 | 7/5 |
2.75 | 45:49 | 3:18 | 26:25 | 177 173-182 | 4675 | 130 80-166 | 228 50-445 | 12/2 |
2.88 | 48:13 | 2:24 | 19:14 | 162 143-176 | 3116 | 130 102-160 | 103 7-122 | 23/0 |
3.00 | 49:38 | 1:25 | 11:21 | 167 161-171 | 1895 | 155 90-178 | 113 48-199 | 24/0 |
3.13 | 50:40 | 1:02 | 8:15 | 172 168-175 | 1418 | 177 158-186 | 156 130-211 | 29/3 |
3.25 | 51:54 | 1:14 | 9:51 | 173 170-174 | 1703 | 174 158-180 | 137 108-195 | 8/54 |
3.38 | 52:48 | 55 | 7:18 | 173 172-174 | 1261 | 174 166-180 | 192 154-222 | 0/42 |
3.50 | 53:46 | 58 | 7:42 | 177 175-178 | 1364 | 170 168-172 | 227 207-252 | 2/36 |
3.63 | 54:58 | 1:12 | 9:34 | 177 176-180 | 1693 | 162 128-176 | 282 226-361 | 0/49 |
3.75 | 56:00 | 1:02 | 8:15 | 174 172-176 | 1437 | 166 162-172 | 236 205-288 | 0/28 |
3.88 | 56:58 | 59 | 7:48 | 175 173-177 | 1366 | 171 160-178 | 226 182-295 | 4/10 |
4.00 | 58:01 | 1:02 | 8:20 | 176 173-178 | 1466 | 166 164-172 | 253 201-312 | 1/25 |
4.13 | 59:06 | 1:05 | 8:44 | 176 174-177 | 1537 | 168 164-176 | 257 119-310 | 4/8 |
4.25 | 1:01:09 | 2:02 | 16:18 | 177 171-186 | 2886 | 136 96-230 | 270 106-361 | 22/0 |
4.28 | 1:01:40 | 31 | 18:19 | 182 181-185 | 3333 | 134 102-212 | 230 151-336 | 4/0 |
Heart
164/186max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 356m,
Range 260m, Flat prediction 42:31
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
218 13.7% | 23:02 |
80 22.9% | 31:14 |
30 10.8% | 15:44 |
17 4.9% | 12:53 |
See your biggest climbs |
Power
228W (445 max)
Power Graph
Power Bands
Cadence
149 (242 max)
Stride Length: 75cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 65.1 | 166 | 3.6 | 40:08 | 11:04 |
Walk | 26.7 | 107 | 0.6 | 16:28 | 25:20 |
Still | 8.2 | - | - | 5:04 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 13:12 | 13:12 | 33.71 |
5km | 43:55 | 14:08 | 35.40 |
5M | 1:12:43 | 14:33 | 34.89 |
10km | 1:31:33 | 14:44 | 34.69 |
10M | 2:31:36 | 15:10 | 34.44 |
Half | 3:21:51 | 15:25 | 33.74 |
20M | 5:16:05 | 15:48 | 33.81 |
Mara | 7:00:51 | 16:04 | 33.57 |
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