Fri 19th Apr 2024 at 6:46am by Nephron
Run > General
-
Time
30:22
-
Miles
3.11
-
Min/mi
9:46
-
Pacing
89.9%
-
WAVA
43.69
-
Stride(cm)
93
-
Cals
400
-
Watts
358
-
Cadence
178
-
BPM
139
-
%MHR
72.9
-
B/mi
1353
-
Asc(m)
129
-
Hillscore
11
-
Surface
Road
Notes & Comments
1) 5.01km - 30:22(6:04/km) 139/157bpm [843b/km] 400cal 352/561W
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 |
1:19 |
1:19 |
10:33 |
120 95-134 |
1267 |
177 94-182 |
506 202-558 |
18/0 |
0.25 |
2:35 |
1:16 |
10:08 |
138 134-140 |
1398 |
176 174-180 |
412 341-537 |
8/2 |
0.38 |
3:50 |
1:14 |
9:55 |
141 139-144 |
1399 |
177 174-180 |
396 345-434 |
6/2 |
0.50 |
5:14 |
1:25 |
11:17 |
146 141-150 |
1647 |
182 176-186 |
463 372-499 |
13/1 |
0.63 |
6:43 |
1:29 +6
|
11:50 |
154 150-157 |
1823 |
179 172-184 |
427 297-491 |
11/1 |
0.75 |
7:55 |
1:12 |
9:36 |
156 155-157 |
1497 |
178 176-180 |
388 336-469 |
9/2 |
0.88 |
9:07 |
1:12 |
9:39 |
148 143-156 |
1429 |
177 174-186 |
380 297-561 |
5/2 |
1.00 |
10:30 |
1:22 |
10:58 |
148 146-149 |
1623 |
176 172-180 |
356 275-555 |
11/2 |
1.13 |
11:43 |
1:13 |
9:46 |
152 149-155 |
1485 |
177 174-180 |
363 296-508 |
8/5 |
1.25 |
12:53 |
1:10 |
9:22 |
138 128-149 |
1292 |
177 174-182 |
255 215-315 |
2/10 |
1.38 |
14:01 |
1:08 |
9:03 |
126 124-129 |
1140 |
178 172-182 |
223 188-276 |
1/27 |
1.50 |
15:11 |
1:10 |
9:17 |
122 117-125 |
1133 |
178 172-194 |
233 198-306 |
0/20 |
1.63 |
16:24 |
1:13 |
9:44 |
124 119-128 |
1208 |
177 172-182 |
236 205-306 |
2/19 |
1.75 |
17:49 |
1:25 +12
|
11:19 |
130 120-139 |
1471 |
178 174-184 |
323 218-393 |
4/6 |
1.88 |
19:03 |
1:14 |
9:56 |
125 122-134 |
1241 |
177 172-180 |
337 217-445 |
3/8 |
2.00 |
20:16 |
1:13 |
9:43 |
139 128-148 |
1351 |
176 172-180 |
377 298-452 |
8/2 |
2.13 |
21:28 |
1:12 |
9:36 |
150 144-152 |
1440 |
177 174-180 |
340 269-422 |
8/1 |
2.25 |
22:35 |
1:07 |
8:57 |
132 127-143 |
1182 |
177 174-182 |
248 226-276 |
0/12 |
2.38 |
23:45 |
1:10 |
9:16 |
128 126-133 |
1186 |
176 174-180 |
353 235-392 |
3/9 |
2.50 |
24:51 |
1:06 |
8:48 |
136 133-142 |
1197 |
178 174-180 |
364 345-387 |
1/4 |
2.63 |
25:58 |
1:07 |
8:55 |
140 132-143 |
1249 |
177 172-180 |
346 304-378 |
1/5 |
2.75 |
27:14 |
1:16 +4
|
10:11 |
137 132-143 |
1395 |
177 88-184 |
343 188-465 |
6/5 |
2.88 |
28:35 |
1:21 |
10:45 |
140 136-142 |
1505 |
181 176-184 |
493 428-543 |
16/0 |
3.00 |
29:42 |
1:07 |
8:58 |
141 141-142 |
1265 |
179 172-184 |
362 252-458 |
8/5 |
3.11 |
30:43 |
1:01 |
9:13 |
147 140-152 |
1354 |
179 174-186 |
343 309-384 |
3/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
177 |
3.1 |
30:23 |
9:52 |
Walk |
0.1 |
91 |
0 |
2 |
11:09 |
Pause |
1.0 |
- |
- |
18 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:38 |
35.06% |
More |
800m |
4:26 |
8:56 |
38.81% |
More |
1km |
5:36 |
9:01 |
40.30% |
More |
Mile |
9:21 |
9:21 |
41.64% |
More |
5k |
30:40 |
9:52 |
43.18% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:07 |
9:07 |
42.74 |
5km |
30:20 |
9:46 |
43.65 |
5M |
50:14 |
10:03 |
42.82 |
10km |
1:03:15 |
10:11 |
42.50 |
10M |
1:44:44 |
10:28 |
42.40 |
Half |
2:19:26 |
10:39 |
41.80 |
20M |
3:38:21 |
10:55 |
42.30 |
Mara |
4:50:43 |
11:06 |
42.36 |
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