Sat 20th Apr 2024 at 12:04pm by RunShep
Run > General
-
Time
2:08:25
-
Miles
13.19
-
Min/mi
9:44
-
Pacing
78.4%
-
WAVA
50.98
-
Stride(cm)
96
-
Cals
1848
-
Watts
369
-
Cadence
171
-
BPM
139
-
B/mi
1353
-
Asc(m)
656
-
Hillscore
66
-
Surface
Road
Notes & Comments
1) 1mi - 9:23(9:23/mi) 122/131bpm [1145b/mi] 133cal 345/421W
2) 1mi - 9:20(9:20/mi) 139/145bpm [1298b/mi] 149cal 423/495W
3) 1mi - 8:41(8:41/mi) 140/146bpm [1215b/mi] 138cal 415/545W
4) 1mi - 9:53(9:53/mi) 142/147bpm [1402b/mi] 157cal 425/501W
5) 1mi - 10:48(10:48/mi) 143/147bpm [1545b/mi] 167cal 395/455W
6) 1mi - 10:55(10:55/mi) 144/149bpm [1571b/mi] 168cal 393/692W
7) 1mi - 11:43(11:43/mi) 144/147bpm [1686b/mi] 176cal 376/462W
8) 1mi - 12:25(12:25/mi) 142/147bpm [1763b/mi] 178cal 360/430W
9) 1mi - 12:29(12:29/mi) 141/148bpm [1760b/mi] 163cal 306/585W
10) 1mi - 8:14(8:14/mi) 132/141bpm [1087b/mi] 90cal 290/393W
11) 1mi - 7:53(7:53/mi) 134/139bpm [1056b/mi] 93cal 328/410W
12) 1mi - 7:42(7:42/mi) 136/141bpm [1046b/mi] 97cal 338/422W
13) 1mi - 7:41(7:41/mi) 142/147bpm [1092b/mi] 117cal 397/462W
14) 0.19mi - 1:19(6:46/mi) 148/151bpm [1003b/mi] 22cal 413/489W
9:23 9:20 8:41 9:53 10:48 10:55 11:43 12:25 12:29 8:14 7:53 7:42 7:41 1:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.50 |
5:02 |
5:02 |
10:03 |
117 91-125 |
1176 |
166 134-174 |
329 131-421 |
11/1 |
1.00 |
9:23 |
4:21 |
8:43 |
127 124-131 |
1107 |
174 166-178 |
364 333-408 |
6/9 |
1.50 |
13:58 |
4:35 |
9:09 |
136 130-143 |
1244 |
176 168-184 |
419 367-491 |
36/0 |
2.00 |
18:43 |
4:46 |
9:31 |
142 138-145 |
1351 |
175 166-182 |
426 327-495 |
40/0 |
2.50 |
22:57 |
4:14 |
8:28 |
141 135-146 |
1194 |
176 168-180 |
403 324-492 |
5/19 |
3.00 |
27:24 |
4:27 |
8:55 |
138 131-142 |
1230 |
175 168-180 |
427 325-545 |
29/0 |
3.50 |
32:11 |
4:46 |
9:33 |
141 136-144 |
1346 |
175 170-180 |
416 299-488 |
32/2 |
4.00 |
37:17 |
5:06 |
10:13 |
143 136-147 |
1460 |
172 166-178 |
432 330-501 |
46/0 |
4.50 |
42:44 |
5:27 |
10:54 |
143 138-147 |
1558 |
169 118-176 |
394 154-455 |
42/0 |
5.00 |
48:05 |
5:21 |
10:43 |
143 140-146 |
1532 |
172 168-178 |
396 340-454 |
36/0 |
5.50 |
53:48 |
5:43 |
11:26 |
144 140-149 |
1646 |
170 160-182 |
397 341-692 |
48/0 |
6.00 |
59:00 |
5:12 |
10:24 |
143 139-149 |
1486 |
173 166-180 |
389 304-486 |
31/1 |
6.50 |
1:05:14 |
6:14 |
12:29 |
145 140-147 |
1809 |
167 158-174 |
376 318-432 |
50/0 |
7.00 |
1:10:43 |
5:28 |
10:57 |
143 138-145 |
1565 |
173 168-180 |
376 308-462 |
36/0 |
7.50 |
1:16:24 |
5:42 |
11:24 |
142 137-146 |
1618 |
170 118-178 |
362 164-430 |
30/0 |
8.00 |
1:23:08 |
6:43 |
13:27 |
143 139-147 |
1922 |
166 116-184 |
357 268-429 |
34/0 |
8.50 |
1:31:03 |
7:55 |
15:50 |
143 139-148 |
2263 |
149 122-174 |
326 237-585 |
56/0 |
9.00 |
1:35:36 |
4:33 |
9:06 |
136 130-145 |
1238 |
175 164-186 |
271 189-420 |
54/0 |
9.50 |
1:39:46 |
4:10 |
8:21 |
133 127-141 |
1110 |
174 170-182 |
302 265-393 |
44/21 |
10.00 |
1:43:50 |
4:04 |
8:08 |
131 126-135 |
1066 |
175 170-188 |
278 212-334 |
0/89 |
10.50 |
1:47:45 |
3:55 |
7:50 |
133 127-139 |
1041 |
175 170-182 |
316 235-410 |
0/79 |
11.00 |
1:51:43 |
3:58 |
7:56 |
135 130-138 |
1072 |
174 168-182 |
341 285-397 |
0/85 |
11.50 |
1:55:36 |
3:53 |
7:45 |
134 130-139 |
1039 |
175 168-182 |
323 272-395 |
0/69 |
12.00 |
1:59:25 |
3:49 |
7:38 |
138 135-141 |
1054 |
176 170-180 |
353 309-422 |
0/71 |
12.50 |
2:03:18 |
3:53 |
7:46 |
141 134-144 |
1095 |
178 170-182 |
387 304-434 |
0/49 |
13.00 |
2:07:06 |
3:48 |
7:36 |
144 141-147 |
1095 |
179 172-182 |
407 321-462 |
0/36 |
13.19 |
2:08:25 |
1:19 |
6:50 |
148 146-151 |
1012 |
184 180-196 |
413 358-489 |
0/12 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.7 |
172 |
13 |
2:04:12 |
9:35 |
Walk |
3.3 |
128 |
0.2 |
4:13 |
18:03 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
47.17% |
More |
800m |
3:38 |
7:18 |
53.42% |
More |
1km |
4:36 |
7:23 |
55.01% |
More |
Mile |
7:29 |
7:29 |
57.42% |
More |
5k |
23:55 |
7:42 |
61.10% |
More |
5 miles |
42:33 |
8:31 |
55.92% |
More |
10k |
57:57 |
9:20 |
51.26% |
More |
10 miles |
1:39:13 |
9:55 |
49.50% |
More |
Half |
2:07:19 |
9:43 |
51.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:20 |
8:20 |
51.51 |
5km |
27:44 |
8:56 |
52.68 |
5M |
45:56 |
9:11 |
51.79 |
10km |
57:49 |
9:18 |
51.39 |
10M |
1:35:45 |
9:35 |
51.29 |
Half |
2:07:29 |
9:44 |
50.58 |
20M |
3:19:39 |
9:59 |
51.18 |
Mara |
4:25:48 |
10:09 |
51.26 |
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