Sat 20th Apr 2024 at 4:49pm by damo_HAC
Run > General
-
Time
30:17
-
Miles
4.05
-
Min/mi
7:29
-
Pacing
81.9%
-
WAVA
61.85
-
Stride(cm)
131
-
Cals
460
-
Watts
414
-
Cadence
164
-
BPM
132
-
%MHR
74.1
-
B/mi
986
-
Asc(m)
46
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 1km - 4:33(4:33/km) 108/130bpm [492b/km] 57cal 408/543W
2) 1km - 4:27(4:27/km) 131/135bpm [582b/km] 70cal 397/453W
3) 1km - 5:02(5:02/km) 138/141bpm [695b/km] 81cal 430/532W
4) 1km - 4:49(4:49/km) 136/140bpm [654b/km] 75cal 387/434W
5) 1km - 4:23(4:23/km) 134/139bpm [588b/km] 66cal 433/479W
6) 1km - 4:40(4:40/km) 139/141bpm [649b/km] 73cal 406/441W
7) 0.52km - 2:23(4:36/km) 140/142bpm [645b/km] 38cal 413/432W
4:33 4:27 5:02 4:49 4:23 4:40 2:23
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 |
1:29 |
1:29 +36
|
11:49 |
74 44-96 |
874 |
160 96-166 |
424 98-543 |
6/5 |
0.25 |
2:17 |
48 |
6:26 |
104 97-110 |
669 |
165 164-170 |
408 359-466 |
0/10 |
0.38 |
3:15 |
58 |
7:47 |
114 110-118 |
888 |
162 158-164 |
429 384-463 |
2/1 |
0.50 |
4:19 |
1:04 +9
|
8:30 |
121 118-125 |
1028 |
163 160-168 |
431 359-493 |
3/2 |
0.63 |
5:18 |
59 |
7:54 |
128 125-130 |
1011 |
163 160-166 |
438 379-510 |
5/0 |
0.75 |
6:16 |
58 |
7:41 |
130 129-130 |
999 |
163 160-168 |
412 390-453 |
2/1 |
0.88 |
7:15 |
1:00 |
7:56 |
129 128-132 |
1024 |
163 160-166 |
417 396-437 |
3/0 |
1.00 |
8:11 |
55 |
7:24 |
132 130-134 |
977 |
166 162-172 |
417 388-439 |
1/1 |
1.13 |
8:56 |
45 |
5:58 |
132 130-134 |
787 |
167 162-170 |
351 319-394 |
0/18 |
1.25 |
9:47 |
51 |
6:48 |
134 134-136 |
912 |
167 162-170 |
380 314-479 |
4/6 |
1.38 |
10:55 |
1:08 |
9:05 |
138 134-140 |
1253 |
160 124-166 |
456 149-532 |
6/0 |
1.50 |
11:51 |
56 |
7:31 |
134 132-138 |
1008 |
165 162-168 |
428 405-464 |
2/0 |
1.63 |
12:48 |
57 |
7:37 |
140 138-141 |
1065 |
164 162-166 |
434 410-449 |
4/0 |
1.75 |
13:49 |
1:01 |
8:10 |
139 137-141 |
1134 |
164 162-166 |
430 418-443 |
5/0 |
1.88 |
14:50 |
1:01 |
8:08 |
138 137-138 |
1121 |
163 160-166 |
419 388-444 |
4/0 |
2.00 |
15:51 |
1:00 |
8:02 |
138 137-140 |
1109 |
164 160-166 |
375 364-402 |
1/0 |
2.13 |
16:50 |
59 |
7:54 |
135 131-137 |
1067 |
162 160-166 |
401 376-418 |
2/0 |
2.25 |
17:47 |
57 |
7:34 |
133 131-135 |
1006 |
165 162-168 |
390 372-417 |
0/2 |
2.38 |
18:47 |
1:01 |
8:07 |
137 135-138 |
1112 |
164 162-168 |
406 383-424 |
1/1 |
2.50 |
20:08 |
1:20 +27
|
10:43 |
135 126-138 |
1447 |
161 106-166 |
353 115-473 |
0/4 |
2.63 |
20:58 |
50 |
6:40 |
127 125-129 |
846 |
165 162-168 |
436 404-467 |
0/4 |
2.75 |
21:50 |
53 |
7:01 |
132 129-134 |
927 |
166 164-168 |
457 430-479 |
0/2 |
2.88 |
22:43 |
53 |
7:00 |
136 133-139 |
953 |
165 162-168 |
428 408-449 |
0/3 |
3.00 |
23:38 |
55 |
7:19 |
137 136-138 |
1003 |
166 164-168 |
429 410-458 |
1/2 |
3.13 |
24:34 |
56 |
7:26 |
139 138-140 |
1033 |
167 164-170 |
421 402-446 |
1/1 |
3.25 |
25:34 |
1:00 |
8:00 |
140 139-141 |
1120 |
164 160-166 |
407 380-418 |
2/1 |
3.38 |
26:25 |
51 |
6:48 |
139 138-140 |
945 |
166 162-172 |
389 342-441 |
0/8 |
3.50 |
27:21 |
56 |
7:29 |
139 138-140 |
1040 |
165 162-166 |
422 402-429 |
0/1 |
3.63 |
28:18 |
57 |
7:40 |
138 136-138 |
1058 |
165 162-170 |
407 399-416 |
0/1 |
3.75 |
29:14 |
56 |
7:30 |
137 136-140 |
1027 |
166 164-168 |
405 399-413 |
0/1 |
3.88 |
30:11 |
56 |
7:30 |
138 137-140 |
1034 |
165 162-168 |
406 399-414 |
1/1 |
4.00 |
31:06 |
55 |
7:21 |
141 140-142 |
1037 |
165 162-168 |
416 401-432 |
1/1 |
4.05 |
31:28 |
22 |
7:35 |
142 142-142 |
1078 |
166 164-170 |
428 425-430 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.2 |
164 |
4 |
30:15 |
7:39 |
Walk |
1.8 |
109 |
0 |
35 |
43:29 |
Pause |
2.0 |
- |
- |
38 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:19 |
51.51% |
More |
800m |
3:28 |
6:59 |
54.34% |
More |
1km |
4:23 |
7:03 |
56.18% |
More |
Mile |
7:12 |
7:12 |
58.30% |
More |
5k |
23:42 |
7:38 |
60.20% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:53 |
6:53 |
60.94 |
5km |
22:52 |
7:22 |
62.40 |
5M |
37:52 |
7:34 |
61.30 |
10km |
47:40 |
7:40 |
60.79 |
10M |
1:18:56 |
7:54 |
60.65 |
Half |
1:45:06 |
8:01 |
59.79 |
20M |
2:44:35 |
8:14 |
60.50 |
Mara |
3:39:08 |
8:22 |
60.59 |
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