Sun 21st Apr 2024 at 10:32am by FergusG
Run > General
-
Time
3:59:00
-
Miles
26.65
-
Min/mi
8:58
-
Pacing
92.2%
-
WAVA
59.77
-
Stride(cm)
101
-
Cals
2648
-
Watts
257
-
Cadence
177
-
BPM
146
-
%MHR
72.8
-
B/mi
1306
-
Asc(m)
140
-
Hillscore
1
-
Surface
Road
Notes & Comments
1 comments
1) 1km - 4:59(4:59/km) 132/140bpm [659b/km] 52cal 303/354W
2) 1km - 5:20(5:20/km) 142/145bpm [757b/km] 59cal 280/345W
3) 1km - 5:28(5:28/km) 146/148bpm [797b/km] 61cal 279/323W
4) 1km - 5:23(5:23/km) 147/149bpm [791b/km] 60cal 273/303W
5) 1km - 5:13(5:13/km) 145/147bpm [758b/km] 56cal 253/283W
6) 1km - 5:25(5:25/km) 149/155bpm [808b/km] 60cal 257/324W
7) 1km - 5:27(5:27/km) 152/154bpm [829b/km] 61cal 252/291W
8) 1km - 5:40(5:40/km) 150/152bpm [851b/km] 62cal 245/281W
9) 1km - 5:33(5:33/km) 153/155bpm [848b/km] 62cal 250/271W
10) 1km - 5:38(5:38/km) 151/154bpm [849b/km] 61cal 249/280W
11) 1km - 5:23(5:23/km) 148/152bpm [796b/km] 57cal 260/280W
12) 1km - 5:45(5:45/km) 145/148bpm [834b/km] 63cal 250/305W
13) 1km - 5:21(5:21/km) 146/151bpm [782b/km] 59cal 261/321W
14) 1km - 5:33(5:33/km) 149/151bpm [826b/km] 57cal 253/282W
15) 1km - 5:38(5:38/km) 147/148bpm [827b/km] 61cal 266/318W
16) 1km - 5:30(5:30/km) 144/147bpm [791b/km] 63cal 264/289W
17) 0.49km - 2:44(5:37/km) 143/146bpm [803b/km] 33cal 268/303W
18) 1km - 5:31(5:31/km) 144/147bpm [794b/km] 65cal 249/280W
19) 1km - 5:32(5:32/km) 146/149bpm [809b/km] 65cal 252/279W
20) 1km - 5:37(5:37/km) 147/148bpm [824b/km] 63cal 249/277W
21) 1km - 5:29(5:29/km) 145/149bpm [795b/km] 65cal 277/338W
22) 1km - 5:34(5:34/km) 146/150bpm [812b/km] 63cal 269/308W
23) 1km - 5:34(5:34/km) 141/144bpm [785b/km] 63cal 266/297W
24) 1km - 5:42(5:42/km) 143/146bpm [815b/km] 62cal 254/323W
25) 1km - 5:36(5:36/km) 144/147bpm [807b/km] 61cal 258/290W
26) 1km - 5:23(5:23/km) 145/148bpm [781b/km] 61cal 267/415W
27) 1km - 5:40(5:40/km) 147/151bpm [833b/km] 61cal 249/308W
28) 1km - 5:45(5:45/km) 143/148bpm [822b/km] 65cal 256/304W
29) 1km - 5:44(5:44/km) 145/148bpm [832b/km] 63cal 258/331W
30) 1km - 5:34(5:34/km) 151/155bpm [840b/km] 63cal 265/378W
31) 1km - 5:16(5:16/km) 149/155bpm [786b/km] 59cal 283/468W
32) 1km - 5:46(5:46/km) 149/152bpm [858b/km] 67cal 283/470W
33) 1km - 5:41(5:41/km) 146/148bpm [830b/km] 62cal 245/297W
34) 1km - 5:49(5:49/km) 144/150bpm [837b/km] 66cal 238/257W
35) 1km - 5:44(5:44/km) 143/144bpm [821b/km] 67cal 248/273W
36) 1km - 5:53(5:53/km) 145/148bpm [854b/km] 65cal 237/260W
37) 1km - 5:45(5:45/km) 144/147bpm [828b/km] 64cal 240/275W
38) 1km - 5:49(5:49/km) 145/147bpm [842b/km] 66cal 248/299W
39) 1km - 5:21(5:21/km) 143/147bpm [766b/km] 59cal 248/413W
40) 1km - 5:46(5:46/km) 146/149bpm [843b/km] 52cal 234/354W
41) 1km - 5:52(5:52/km) 144/148bpm [845b/km] 63cal 230/265W
42) 1km - 5:42(5:42/km) 142/144bpm [810b/km] 64cal 248/348W
43) 1km - 5:51(5:51/km) 142/147bpm [831b/km] 63cal 237/258W
44) 0.41km - 2:02(5:00/km) 146/148bpm [729b/km] 24cal 284/324W
4:59 5:20 5:28 5:23 5:13 5:25 5:27 5:40 5:33 5:38 5:23 5:45 5:21 5:33 5:38 5:30 2:44 5:31 5:32 5:37 5:29 5:34 5:34 5:42 5:36 5:23 5:40 5:45 5:44 5:34 5:16 5:46 5:41 5:49 5:44 5:53 5:45 5:49 5:21 5:46 5:52 5:42 5:51 2:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.00 |
8:12 |
8:12 |
8:12 |
136 88-143 |
1114 |
177 172-186 |
298 262-354 |
20/12 |
2.00 |
16:55 |
8:44 |
8:44 |
146 143-148 |
1275 |
174 170-180 |
277 247-323 |
15/13 |
3.00 |
25:28 |
8:33 |
8:33 |
146 142-149 |
1248 |
176 168-180 |
264 220-299 |
4/41 |
4.00 |
34:12 |
8:44 |
8:44 |
150 145-155 |
1309 |
175 168-182 |
254 209-324 |
15/21 |
5.00 |
43:12 |
9:00 |
9:00 |
151 149-152 |
1359 |
175 168-182 |
248 226-284 |
9/11 |
6.00 |
52:04 |
8:52 |
8:52 |
152 149-155 |
1348 |
175 168-180 |
255 237-271 |
12/8 |
7.00 |
1:01:07 |
9:02 |
9:02 |
148 144-153 |
1337 |
175 168-180 |
258 217-280 |
9/12 |
8.00 |
1:09:54 |
8:48 |
8:48 |
145 142-148 |
1276 |
177 170-184 |
259 205-321 |
14/14 |
9.00 |
1:18:52 |
8:58 |
8:58 |
149 146-151 |
1336 |
176 168-184 |
259 208-318 |
15/12 |
10.00 |
1:27:47 |
8:54 |
8:54 |
145 140-148 |
1291 |
177 170-182 |
262 242-289 |
15/14 |
11.00 |
1:36:41 |
8:54 |
8:54 |
144 140-149 |
1281 |
177 172-182 |
255 222-303 |
10/13 |
12.00 |
1:45:40 |
8:59 |
8:59 |
147 144-148 |
1322 |
176 170-182 |
249 214-269 |
10/9 |
13.00 |
1:54:33 |
8:53 |
8:53 |
146 142-150 |
1297 |
176 170-184 |
273 236-338 |
15/11 |
14.00 |
2:03:31 |
8:58 |
8:58 |
143 138-149 |
1281 |
176 172-180 |
267 246-308 |
12/13 |
15.00 |
2:12:36 |
9:05 |
9:05 |
144 140-147 |
1308 |
176 172-184 |
257 220-323 |
10/14 |
16.00 |
2:21:25 |
8:49 |
8:49 |
145 141-148 |
1278 |
177 172-182 |
260 222-415 |
12/11 |
17.00 |
2:30:34 |
9:09 |
9:09 |
145 140-151 |
1327 |
177 174-188 |
251 200-308 |
11/9 |
18.00 |
2:39:45 |
9:11 |
9:11 |
146 139-154 |
1341 |
177 172-184 |
261 200-331 |
12/10 |
19.00 |
2:48:22 |
8:38 |
8:38 |
150 146-155 |
1294 |
177 172-184 |
277 150-468 |
14/9 |
20.00 |
2:57:41 |
9:19 |
9:19 |
148 144-152 |
1378 |
178 172-184 |
266 139-470 |
14/17 |
21.00 |
3:06:57 |
9:16 |
9:16 |
144 139-150 |
1335 |
179 174-188 |
243 208-273 |
13/12 |
22.00 |
3:16:21 |
9:24 |
9:24 |
144 142-148 |
1352 |
179 174-188 |
242 211-267 |
13/12 |
23.00 |
3:25:39 |
9:19 |
9:19 |
144 136-148 |
1340 |
179 172-184 |
241 81-299 |
14/12 |
24.00 |
3:34:35 |
8:55 |
8:55 |
144 140-148 |
1285 |
179 176-188 |
253 156-413 |
8/14 |
25.00 |
3:43:57 |
9:22 |
9:22 |
146 143-149 |
1368 |
179 176-186 |
225 185-354 |
8/10 |
26.00 |
3:53:07 |
9:10 |
9:10 |
141 137-144 |
1291 |
179 176-184 |
246 209-348 |
7/9 |
26.65 |
3:58:59 |
5:52 |
8:59 |
144 137-148 |
1294 |
180 172-192 |
252 213-324 |
7/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
176 |
26.7 |
3:58:58 |
8:58 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:13 |
46.95% |
More |
800m |
3:56 |
7:55 |
50.54% |
More |
1km |
4:58 |
8:00 |
52.06% |
More |
Mile |
8:12 |
8:12 |
53.66% |
More |
5k |
26:22 |
8:29 |
56.75% |
More |
5 miles |
43:12 |
8:38 |
56.47% |
More |
10k |
54:06 |
8:42 |
56.35% |
More |
10 miles |
1:27:47 |
8:47 |
57.43% |
More |
Half |
1:55:27 |
8:49 |
57.79% |
More |
20 miles |
2:57:41 |
8:53 |
59.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:22 |
7:22 |
59.68 |
5km |
24:30 |
7:53 |
61.09 |
5M |
40:33 |
8:07 |
60.16 |
10km |
51:04 |
8:13 |
59.69 |
10M |
1:24:34 |
8:27 |
59.62 |
Half |
1:52:35 |
8:36 |
58.81 |
20M |
2:56:18 |
8:49 |
59.51 |
Mara |
3:54:43 |
8:58 |
59.60 |
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