Sat 20th Apr 2024 at 9:37am by runningj
Run > General
-
Time
28:27
-
Miles
3.32
-
Min/mi
8:34
-
Pacing
88.6%
-
WAVA
56.43
-
Stride(cm)
121
-
Cals
438
-
Watts
394
-
Cadence
156
-
BPM
154
-
%MHR
88.3
-
B/mi
1323
-
Asc(m)
144
-
Hillscore
13
-
Surface
Road
Notes & Comments
1) 1mi - 8:13(8:13/mi) 150/167bpm [1233b/mi] 126cal 407/645W
2) 1mi - 8:29(8:29/mi) 154/159bpm [1306b/mi] 130cal 378/520W
3) 1mi - 8:59(8:59/mi) 157/161bpm [1409b/mi] 138cal 395/494W
4) 0.32mi - 2:46(8:33/mi) 160/164bpm [1368b/mi] 44cal 405/472W
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 |
1:01 |
1:01 |
8:09 |
159 137-167 |
1297 |
164 158-174 |
438 362-492 |
8/0 |
0.25 |
2:08 |
1:07 |
8:58 |
156 142-166 |
1399 |
158 156-160 |
420 402-467 |
6/0 |
0.38 |
3:15 |
1:07 |
8:55 |
146 142-148 |
1302 |
157 154-160 |
421 406-437 |
8/0 |
0.50 |
4:22 |
1:06 |
8:50 |
148 147-149 |
1308 |
155 152-160 |
418 342-484 |
7/0 |
0.63 |
5:19 |
58 |
7:43 |
147 146-148 |
1134 |
157 152-160 |
369 339-398 |
1/5 |
0.75 |
6:15 |
55 |
7:22 |
144 142-147 |
1061 |
157 152-162 |
318 283-388 |
0/15 |
0.88 |
7:05 |
50 |
6:40 |
145 143-147 |
966 |
161 154-170 |
315 276-361 |
7/13 |
1.00 |
8:14 |
1:09 |
9:12 |
155 147-159 |
1426 |
158 152-166 |
510 368-645 |
10/0 |
1.13 |
9:31 |
1:17 |
10:15 |
157 156-158 |
1610 |
153 152-156 |
435 416-480 |
13/0 |
1.25 |
10:35 |
1:04 |
8:33 |
156 148-159 |
1334 |
154 152-158 |
342 243-477 |
1/11 |
1.38 |
11:36 |
1:02 |
8:12 |
150 147-156 |
1231 |
156 154-160 |
382 270-520 |
7/3 |
1.50 |
12:46 |
1:10 |
9:16 |
157 156-158 |
1455 |
154 152-158 |
408 320-519 |
5/1 |
1.63 |
13:51 |
1:05 |
8:42 |
156 151-158 |
1357 |
155 152-158 |
386 267-451 |
5/6 |
1.75 |
14:47 |
56 |
7:24 |
151 148-155 |
1119 |
156 152-158 |
321 264-373 |
0/12 |
1.88 |
15:46 |
59 |
7:55 |
149 148-151 |
1179 |
155 152-160 |
338 297-435 |
4/8 |
2.00 |
16:42 |
56 |
7:28 |
154 151-155 |
1151 |
158 154-162 |
388 278-514 |
4/7 |
2.13 |
17:49 |
1:07 |
8:59 |
158 155-160 |
1420 |
155 152-160 |
439 369-494 |
9/0 |
2.25 |
19:11 |
1:21 |
10:50 |
158 157-159 |
1711 |
149 124-238 |
381 86-478 |
8/0 |
2.38 |
20:18 |
1:07 |
8:56 |
155 140-159 |
1384 |
154 152-158 |
368 325-393 |
4/1 |
2.50 |
21:22 |
1:04 |
8:32 |
158 155-161 |
1349 |
155 152-158 |
385 317-476 |
5/3 |
2.63 |
22:23 |
1:01 |
8:08 |
156 155-157 |
1269 |
155 152-158 |
362 306-419 |
1/3 |
2.75 |
23:28 |
1:05 |
8:42 |
155 145-157 |
1348 |
155 154-156 |
402 378-454 |
3/1 |
2.88 |
24:34 |
1:06 |
8:49 |
157 155-158 |
1385 |
155 154-158 |
419 387-447 |
4/0 |
3.00 |
25:41 |
1:07 |
8:57 |
159 157-161 |
1423 |
155 152-160 |
406 385-438 |
4/0 |
3.13 |
26:54 |
1:13 |
9:45 |
160 158-162 |
1560 |
152 114-158 |
404 229-472 |
7/0 |
3.25 |
27:57 |
1:03 |
8:24 |
160 157-164 |
1343 |
154 116-160 |
425 243-466 |
9/0 |
3.32 |
28:26 |
29 |
6:44 |
161 159-162 |
1085 |
162 154-166 |
364 322-414 |
0/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.2 |
156 |
3.3 |
27:55 |
8:30 |
Walk |
1.8 |
124 |
0 |
31 |
12:55 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:58 |
48.59% |
More |
800m |
3:46 |
7:35 |
52.72% |
More |
1km |
4:53 |
7:51 |
53.04% |
More |
Mile |
8:14 |
8:14 |
53.42% |
More |
5k |
26:36 |
8:34 |
56.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:15 |
7:15 |
60.64 |
5km |
26:23 |
8:30 |
56.73 |
5M |
45:22 |
9:04 |
53.78 |
10km |
58:07 |
9:21 |
52.45 |
10M |
1:39:56 |
10:00 |
50.45 |
Half |
2:15:56 |
10:23 |
48.71 |
20M |
3:40:08 |
11:00 |
47.66 |
Mara |
4:59:27 |
11:26 |
46.72 |
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