Mon 22nd Apr 2024 at 6:17am by Penky69
Run > General
-
Time
45:31
-
Miles
4.23
-
Min/mi
10:46
-
Pacing
0%
-
WAVA
51.96
-
Stride(cm)
88
-
Cals
395
-
Watts
222
-
Cadence
169
-
BPM
133
-
%MHR
77.9
-
B/mi
1433
-
Asc(m)
37
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1mi - 11:20(11:20/mi) 124/135bpm [1406b/mi] 95cal 211/282W
2) 0.05mi - 32(9:59/mi) 137/140bpm [1367b/mi] 5cal 230/256W
3) 1mi - 10:18(10:18/mi) 123/147bpm [1267b/mi] 83cal 229/301W
4) 1mi - 11:09(11:09/mi) 145/151bpm [1617b/mi] 103cal 209/268W
5) 0.14mi - 1:28(10:14/mi) 143/145bpm [1464b/mi] 13cal 210/221W
6) 1mi - 10:25(10:25/mi) 138/152bpm [1438b/mi] 93cal 224/270W
7) 0.03mi - 18(10:32/mi) 143/143bpm [1506b/mi] 3cal 207/213W
11:20 32 10:18 11:09 1:28 10:25 18
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 |
1:27 |
1:27 |
11:32 |
104 79-117 |
1200 |
173 170-180 |
217 193-282 |
2/0 |
0.25 |
2:52 |
1:25 |
11:21 |
119 116-123 |
1350 |
172 170-176 |
215 202-232 |
3/0 |
0.38 |
4:19 |
1:28 |
11:40 |
125 123-126 |
1459 |
173 170-176 |
218 208-243 |
3/0 |
0.50 |
5:44 |
1:25 |
11:20 |
128 126-130 |
1451 |
167 164-172 |
204 196-213 |
2/1 |
0.63 |
7:07 |
1:23 |
11:05 |
129 126-131 |
1429 |
167 164-172 |
200 190-210 |
0/4 |
0.75 |
8:30 |
1:23 |
11:01 |
129 126-132 |
1421 |
167 164-168 |
212 206-218 |
1/1 |
0.88 |
9:56 |
1:26 +4
|
11:30 |
129 127-132 |
1484 |
168 164-174 |
208 187-246 |
1/3 |
1.00 |
11:24 |
1:28 |
11:40 |
132 128-135 |
1541 |
168 164-174 |
226 205-262 |
2/1 |
1.13 |
17:19 |
5:55 +4:44
|
47:22 |
114 81-140 |
5400 |
173 164-180 |
232 88-301 |
4/3 |
1.25 |
18:40 |
1:21 |
10:47 |
119 111-123 |
1282 |
174 168-178 |
260 240-277 |
5/0 |
1.38 |
19:58 |
1:18 |
10:28 |
123 121-124 |
1287 |
171 166-174 |
241 223-253 |
3/0 |
1.50 |
21:20 |
1:21 |
10:52 |
121 120-122 |
1315 |
170 166-174 |
214 205-224 |
1/2 |
1.63 |
22:37 |
1:18 |
10:20 |
120 119-121 |
1241 |
170 166-174 |
233 210-249 |
2/0 |
1.75 |
23:53 |
1:16 |
10:08 |
123 121-124 |
1246 |
171 168-174 |
225 219-241 |
2/1 |
1.88 |
25:10 |
1:16 |
10:10 |
124 122-125 |
1261 |
172 166-178 |
223 216-231 |
1/2 |
2.00 |
26:27 |
1:17 |
10:20 |
135 122-146 |
1395 |
171 168-174 |
221 213-228 |
0/2 |
2.13 |
27:41 |
1:14 |
9:49 |
145 144-147 |
1425 |
172 170-174 |
221 207-242 |
0/3 |
2.25 |
28:56 |
1:15 |
10:02 |
145 144-147 |
1454 |
171 168-178 |
228 215-250 |
0/1 |
2.38 |
42:31 |
13:35 +11:46
|
1:48:37 |
144 136-151 |
15640 |
168 160-172 |
217 130-260 |
8/7 |
2.50 |
43:54 |
1:24 |
11:10 |
148 144-151 |
1652 |
167 162-170 |
240 219-268 |
4/0 |
2.63 |
45:17 |
1:23 |
11:04 |
148 144-151 |
1639 |
167 162-170 |
207 197-241 |
1/2 |
2.75 |
46:41 |
1:24 |
11:12 |
144 142-146 |
1612 |
168 164-174 |
218 199-235 |
1/3 |
2.88 |
48:14 |
1:33 +12
|
12:24 |
142 137-149 |
1760 |
167 162-174 |
227 211-240 |
2/0 |
3.00 |
49:31 |
1:16 |
10:10 |
144 138-146 |
1465 |
169 166-172 |
218 209-230 |
1/1 |
3.13 |
50:47 |
1:17 |
10:13 |
145 143-146 |
1482 |
168 164-172 |
214 210-219 |
0/4 |
3.25 |
54:45 |
3:58 +2:35
|
31:41 |
128 104-143 |
4055 |
164 114-174 |
207 4-234 |
1/3 |
3.38 |
56:07 |
1:22 +4
|
10:54 |
128 123-131 |
1396 |
169 166-178 |
231 185-269 |
0/3 |
3.50 |
57:25 |
1:19 |
10:29 |
136 129-142 |
1426 |
170 166-174 |
243 212-270 |
3/1 |
3.63 |
58:44 |
1:18 |
10:28 |
142 141-143 |
1486 |
169 166-172 |
221 212-250 |
1/1 |
3.75 |
1:00:04 |
1:20 |
10:40 |
143 141-149 |
1526 |
169 166-172 |
238 216-254 |
3/1 |
3.88 |
1:01:21 |
1:18 |
10:20 |
152 149-152 |
1571 |
168 162-174 |
230 218-245 |
2/0 |
4.00 |
1:02:53 |
1:31 +16
|
12:12 |
145 134-151 |
1768 |
170 168-174 |
223 215-265 |
0/3 |
4.13 |
1:04:08 |
1:16 |
10:06 |
135 133-139 |
1363 |
170 166-176 |
220 210-226 |
0/4 |
4.23 |
1:05:12 |
1:04 |
10:29 |
141 139-143 |
1478 |
167 166-172 |
218 201-226 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.5 |
169 |
4.2 |
56:47 |
15:20 |
Walk |
0.3 |
133 |
0 |
11 |
14:27 |
Still |
0.5 |
- |
- |
23 |
- |
Pause |
10.7 |
- |
- |
7:51 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:28 |
9:54 |
40.92% |
More |
800m |
5:00 |
10:03 |
44.64% |
More |
1km |
6:15 |
10:03 |
46.44% |
More |
Mile |
10:16 |
10:16 |
48.09% |
More |
5k |
47:51 |
15:24 |
36.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:52 |
9:52 |
50.00 |
5km |
32:49 |
10:34 |
52.52 |
5M |
54:21 |
10:52 |
51.81 |
10km |
1:08:25 |
11:01 |
51.55 |
10M |
1:53:18 |
11:20 |
51.36 |
Half |
2:30:51 |
11:31 |
50.42 |
20M |
3:56:14 |
11:49 |
50.74 |
Mara |
5:14:31 |
12:00 |
50.53 |
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