Wed 24th Apr 2024 at 4:43am by B Rubble

Run > Medium Long Run

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Time
1:39:51
Miles
10.03
Min/mi
9:57
Pacing
88.3%
WAVA
53.48
Stride(cm)
95
Cals
1189
Watts
287
Cadence
170
BPM
124
%MHR
75.2
B/mi
1235
Asc(m)
178
Hillscore
15
Surface
Road

Notes & Comments

1) 1mi - 9:16(9:16/mi) 121/142bpm [1120b/mi] 116cal 308/474W
2) 1mi - 10:46(10:46/mi) 128/139bpm [1378b/mi] 131cal 285/354W
3) 1mi - 9:19(9:19/mi) 123/132bpm [1146b/mi] 111cal 284/379W
4) 1mi - 9:13(9:13/mi) 122/132bpm [1125b/mi] 109cal 284/421W
5) 1mi - 9:21(9:21/mi) 121/128bpm [1131b/mi] 108cal 282/309W
6) 1mi - 10:13(10:13/mi) 123/132bpm [1256b/mi] 118cal 284/351W
7) 1mi - 10:07(10:07/mi) 125/130bpm [1265b/mi] 121cal 287/342W
8) 1mi - 10:13(10:13/mi) 123/131bpm [1257b/mi] 122cal 282/361W
9) 1mi - 10:39(10:39/mi) 124/130bpm [1320b/mi] 122cal 277/359W
10) 1mi - 10:27(10:27/mi) 129/134bpm [1348b/mi] 127cal 292/392W
11) 0.03mi - 18(11:11/mi) 130/133bpm [1453b/mi] 4cal 381/399W

9:16 10:46 9:19 9:13 9:21 10:13 10:07 10:13 10:39 10:27 18

Pace

25%

50%

19%

Splits

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	4:14	4:14	8:27	116 70-125	980	177 118-188	291 89-474	0/29
1.00	9:15	5:02	10:03	126 111-142	1267	173 168-182	322 241-424	34/17
1.50	14:49	5:34	11:07	129 121-139	1435	172 168-176	280 232-336	19/1
2.00	20:01	5:12	10:24	127 119-137	1321	171 168-176	289 235-354	22/17
2.50	24:25	4:24	8:48	124 116-132	1092	173 170-176	284 236-379	4/38
3.00	29:20	4:55	9:50	123 117-127	1209	171 168-174	284 238-345	7/8
3.50	34:00	4:40	9:20	123 118-132	1148	171 170-176	288 242-421	2/18
4.00	38:33	4:33	9:06	121 117-125	1102	171 168-178	281 231-334	0/22
4.50	43:14	4:41	9:22	121 116-128	1133	171 168-176	281 261-309	1/8
5.00	47:54	4:40	9:19	121 116-128	1128	171 168-174	283 260-306	2/12
5.50	52:55	5:02	10:03	123 118-132	1237	170 168-172	286 265-313	11/2
6.00	58:06	5:11	10:22	122 115-130	1266	169 166-172	283 236-351	6/3
6.50	1:03:08	5:01	10:03	123 118-127	1235	169 166-176	282 252-309	7/2
7.00	1:08:14	5:06	10:12	126 122-130	1285	169 166-178	292 261-342	8/6
7.50	1:13:12	4:59	9:57	124 113-131	1235	169 164-184	285 258-361	8/2
8.00	1:18:27	5:15	10:29	122 117-126	1279	168 164-178	279 236-327	13/3
8.50	1:23:43	5:16	10:32	124 114-130	1306	167 164-172	274 229-359	10/6
9.00	1:29:06	5:23	10:46	124 116-129	1334	167 164-172	280 243-345	13/2
9.50	1:34:13	5:07	10:15	127 122-132	1301	168 164-182	293 253-392	12/2
10.00	1:39:33	5:20	10:39	131 125-134	1396	168 164-174	291 222-366	20/8
10.03	1:39:51	18	11:33	130 126-133	1502	167 166-168	382 357-399	4/0

Heart

124/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 178m, Range 107m, Flat prediction 1:34:13

Elevation Graph

Biggest Climbs (m)	Min/mi
69 4.8%	11:54
28 2.4%	10:48
14 1.9%	10:48
14 1.6%	10:41
12 1.5%	10:21
10 1.1%	10:22
See your biggest climbs

Power

287W (474 max)

Power Graph

Power Bands

Cadence

170 (188 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	170	10	1:39:50	9:58
Walk	0.0	118	0	1	8:56

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:09	43.18%	More
800m	4:12	8:27	49.74%	More
1km	5:17	8:31	51.42%	More
Mile	8:59	8:59	51.44%	More
5k	28:39	9:13	54.92%	More
5 miles	47:48	9:34	53.78%	More
10k	1:00:09	9:41	53.46%	More
10 miles	1:39:33	9:57	53.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:35	8:35	53.81
5km	28:41	9:14	54.86
5M	47:36	9:31	54.01
10km	59:59	9:39	53.60
10M	1:39:32	9:57	53.49
Half	2:12:40	10:08	52.74
20M	3:28:06	10:24	53.28
Mara	4:37:23	10:35	53.30

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