Wed 24th Apr 2024 at 6:42am by Penky69
Run > General
-
Time
43:00
-
Miles
3.99
-
Min/mi
10:47
-
Pacing
91.8%
-
WAVA
51.81
-
Stride(cm)
88
-
Cals
400
-
Watts
223
-
Cadence
169
-
BPM
148
-
%MHR
86.3
-
B/mi
1591
-
Asc(m)
34
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1mi - 11:40(11:40/mi) 128/139bpm [1494b/mi] 97cal 206/249W
2) 0.29mi - 3:21(11:29/mi) 137/145bpm [1573b/mi] 29cal 221/273W
3) 0.06mi - 30(8:34/mi) 145/149bpm [1241b/mi] 5cal 230/261W
4) 0.09mi - 1:00(11:06/mi) 154/156bpm [1708b/mi] 10cal 226/257W
5) 0.06mi - 30(8:47/mi) 150/153bpm [1317b/mi] 5cal 243/274W
6) 0.09mi - 1:00(11:14/mi) 153/155bpm [1718b/mi] 10cal 227/283W
7) 0.05mi - 30(9:06/mi) 149/152bpm [1357b/mi] 5cal 213/226W
8) 0.09mi - 1:00(10:51/mi) 150/152bpm [1626b/mi] 10cal 215/239W
9) 0.06mi - 30(8:36/mi) 148/151bpm [1274b/mi] 5cal 235/264W
10) 0.09mi - 1:00(10:41/mi) 152/155bpm [1625b/mi] 10cal 223/270W
11) 0.06mi - 30(8:42/mi) 151/152bpm [1315b/mi] 5cal 236/263W
12) 0.09mi - 1:00(10:54/mi) 152/154bpm [1657b/mi] 10cal 220/248W
13) 0.06mi - 30(8:45/mi) 153/156bpm [1339b/mi] 5cal 266/297W
14) 0.09mi - 1:00(10:36/mi) 158/160bpm [1674b/mi] 10cal 244/296W
15) 0.06mi - 30(8:42/mi) 157/160bpm [1367b/mi] 5cal 248/263W
16) 0.09mi - 1:00(11:02/mi) 159/161bpm [1753b/mi] 10cal 235/258W
17) 0.06mi - 30(9:02/mi) 155/156bpm [1400b/mi] 5cal 227/244W
18) 0.09mi - 1:00(10:33/mi) 156/157bpm [1645b/mi] 10cal 224/241W
19) 0.06mi - 30(8:49/mi) 154/156bpm [1357b/mi] 5cal 243/261W
20) 0.09mi - 1:00(10:48/mi) 156/158bpm [1686b/mi] 10cal 219/249W
21) 0.06mi - 30(8:14/mi) 153/155bpm [1259b/mi] 5cal 260/305W
22) 0.09mi - 1:00(11:04/mi) 157/159bpm [1738b/mi] 10cal 263/314W
23) 1mi - 10:47(10:47/mi) 161/167bpm [1735b/mi] 103cal 226/299W
24) 0.2mi - 2:11(10:41/mi) 161/164bpm [1720b/mi] 21cal 229/235W
11:40 3:21 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 10:47 2:11
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 |
11:49 |
108 75-121 |
1276 |
171 164-180 |
209 183-247 |
4/0 |
0.25 |
2:56 |
1:28 |
11:41 |
123 121-125 |
1437 |
170 164-174 |
195 186-213 |
2/1 |
0.38 |
4:25 |
1:29 |
11:49 |
122 119-126 |
1442 |
171 168-176 |
193 179-220 |
1/2 |
0.50 |
5:51 |
1:26 |
11:30 |
129 123-134 |
1484 |
168 164-174 |
218 198-239 |
3/0 |
0.63 |
7:20 |
1:29 |
11:49 |
135 133-136 |
1595 |
168 164-170 |
208 198-222 |
3/0 |
0.75 |
8:45 |
1:26 |
11:25 |
135 133-137 |
1541 |
168 166-172 |
220 197-249 |
2/0 |
0.88 |
10:14 |
1:29 |
11:50 |
137 134-139 |
1622 |
167 164-170 |
216 190-233 |
4/0 |
1.00 |
11:40 |
1:26 |
11:24 |
134 131-135 |
1529 |
166 162-170 |
199 189-205 |
1/2 |
1.13 |
13:06 |
1:26 |
11:31 |
134 131-135 |
1544 |
167 164-170 |
213 198-228 |
1/3 |
1.25 |
14:33 |
1:27 |
11:34 |
139 135-143 |
1608 |
166 162-170 |
231 208-273 |
1/1 |
1.38 |
15:47 |
1:14 |
9:51 |
147 143-156 |
1448 |
173 164-186 |
227 200-261 |
3/0 |
1.50 |
17:02 |
1:15 |
10:02 |
152 149-156 |
1524 |
173 166-182 |
229 210-283 |
1/2 |
1.63 |
18:22 |
1:20 |
10:43 |
151 146-155 |
1618 |
170 166-180 |
221 198-283 |
2/0 |
1.75 |
19:39 |
1:17 |
10:14 |
150 145-152 |
1535 |
170 166-180 |
216 206-239 |
0/2 |
1.88 |
20:55 |
1:16 |
10:05 |
152 146-155 |
1533 |
171 166-178 |
230 209-270 |
0/5 |
2.00 |
22:09 |
1:15 |
9:57 |
152 149-154 |
1513 |
171 164-178 |
225 206-263 |
0/4 |
2.13 |
23:22 |
1:13 |
9:41 |
154 150-160 |
1491 |
172 166-180 |
252 211-297 |
2/2 |
2.25 |
24:35 |
1:13 |
9:43 |
158 155-160 |
1534 |
171 164-178 |
241 229-263 |
2/0 |
2.38 |
25:53 |
1:18 |
10:25 |
158 154-161 |
1647 |
170 166-178 |
231 216-257 |
2/0 |
2.50 |
27:09 |
1:16 |
10:05 |
155 152-157 |
1564 |
171 166-178 |
227 212-247 |
1/3 |
2.63 |
28:25 |
1:17 |
10:14 |
156 152-158 |
1596 |
170 164-178 |
226 209-261 |
0/4 |
2.75 |
29:39 |
1:14 |
9:49 |
155 152-157 |
1521 |
172 164-186 |
255 217-314 |
2/1 |
2.88 |
30:47 |
1:08 |
9:00 |
161 157-164 |
1450 |
175 168-184 |
276 256-299 |
4/0 |
3.00 |
32:10 |
1:24 |
11:11 |
161 153-165 |
1800 |
167 164-178 |
229 214-288 |
2/1 |
3.13 |
33:33 |
1:23 |
11:00 |
151 150-153 |
1662 |
167 164-170 |
227 212-236 |
3/0 |
3.25 |
34:55 |
1:22 |
10:53 |
156 152-164 |
1699 |
166 160-170 |
227 210-244 |
1/2 |
3.38 |
36:18 |
1:24 |
11:09 |
165 163-167 |
1840 |
168 166-170 |
212 205-219 |
1/3 |
3.50 |
37:41 |
1:22 |
10:59 |
165 164-167 |
1811 |
169 166-174 |
213 205-223 |
0/3 |
3.63 |
39:04 |
1:23 |
11:05 |
165 164-166 |
1828 |
167 164-170 |
213 200-225 |
0/3 |
3.75 |
40:23 |
1:20 |
10:37 |
164 162-165 |
1740 |
167 164-170 |
230 208-258 |
2/2 |
3.88 |
41:47 |
1:24 |
11:12 |
163 161-164 |
1825 |
166 162-170 |
239 228-265 |
2/0 |
3.99 |
43:00 |
1:13 |
10:33 |
159 156-162 |
1677 |
166 162-168 |
226 212-234 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
169 |
4 |
43:00 |
10:47 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:24 |
43.08% |
More |
800m |
4:52 |
9:47 |
45.87% |
More |
1km |
6:09 |
9:54 |
47.20% |
More |
Mile |
9:52 |
9:52 |
50.01% |
More |
5k |
32:40 |
10:31 |
52.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:55 |
9:55 |
49.74 |
5km |
32:59 |
10:37 |
52.26 |
5M |
54:37 |
10:55 |
51.56 |
10km |
1:08:46 |
11:04 |
51.29 |
10M |
1:53:53 |
11:23 |
51.10 |
Half |
2:31:37 |
11:34 |
50.16 |
20M |
3:57:26 |
11:52 |
50.49 |
Mara |
5:16:07 |
12:04 |
50.28 |
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