Fri 26th Apr 2024 at 12:49pm by RunRuss
Run > General
-
Time
32:48
-
Miles
3.74
-
Min/mi
8:46
-
Pacing
67.6%
-
WAVA
53.42
-
Stride(cm)
109
-
Cals
438
-
Watts
357
-
Cadence
168
-
BPM
130
-
%MHR
72.1
-
B/mi
1139
-
Asc(m)
55
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1km - 5:13(5:13/km) 115/125bpm [601b/km] 63cal 335/418W
2) 1km - 5:32(5:32/km) 131/137bpm [724b/km] 76cal 332/419W
3) 1km - 5:14(5:14/km) 131/141bpm [685b/km] 71cal 327/448W
4) 1km - 6:43(6:43/km) 137/149bpm [920b/km] 91cal 350/484W
5) 1km - 4:54(4:54/km) 126/146bpm [618b/km] 65cal 340/464W
6) 1km - 5:08(5:08/km) 137/145bpm [703b/km] 71cal 370/471W
7) 0.01km - 4(5:14/km) 141/141bpm [737b/km] 1cal 372/376W
5:13 5:32 5:14 6:43 4:54 5:08 4
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 |
1:04 |
1:04 |
8:36 |
104 83-115 |
894 |
179 174-188 |
322 269-418 |
1/7 |
0.25 |
2:09 |
1:04 |
8:33 |
117 115-118 |
1000 |
175 168-180 |
325 271-355 |
0/6 |
0.38 |
3:09 |
1:01 |
8:06 |
117 114-119 |
948 |
178 170-192 |
328 301-363 |
0/9 |
0.50 |
4:10 |
1:00 |
8:03 |
118 114-121 |
949 |
173 168-178 |
371 336-401 |
1/5 |
0.63 |
5:35 |
1:25 +20
|
11:19 |
122 120-125 |
1381 |
173 166-180 |
375 342-416 |
3/1 |
0.75 |
6:39 |
1:04 |
8:35 |
127 122-132 |
1090 |
171 168-174 |
361 351-379 |
2/1 |
0.88 |
8:02 |
1:23 +17
|
11:02 |
132 129-134 |
1457 |
166 132-174 |
339 130-365 |
1/1 |
1.00 |
9:40 |
1:38 +30
|
13:04 |
129 124-134 |
1687 |
171 164-176 |
348 306-419 |
1/1 |
1.13 |
11:05 |
1:25 +18
|
11:21 |
131 128-135 |
1487 |
167 158-170 |
362 343-391 |
2/2 |
1.25 |
12:30 |
1:25 +17
|
11:17 |
136 132-137 |
1535 |
166 162-170 |
351 197-368 |
2/1 |
1.38 |
13:33 |
1:03 |
8:25 |
127 124-133 |
1068 |
170 166-176 |
369 352-403 |
1/1 |
1.50 |
14:57 |
1:25 +18
|
11:17 |
132 129-134 |
1489 |
167 154-174 |
357 220-381 |
3/2 |
1.63 |
16:04 |
1:07 +9
|
8:56 |
126 120-134 |
1125 |
172 166-180 |
381 366-448 |
1/1 |
1.75 |
17:30 |
1:26 +21
|
11:30 |
136 132-141 |
1564 |
170 166-178 |
357 201-388 |
4/2 |
1.88 |
18:42 |
1:12 +8
|
9:35 |
131 127-140 |
1256 |
171 164-174 |
367 347-400 |
3/0 |
2.00 |
19:53 |
1:11 |
9:24 |
133 130-135 |
1251 |
167 164-176 |
364 349-383 |
5/0 |
2.13 |
21:53 |
2:00 +34
|
15:59 |
137 135-139 |
2189 |
163 156-172 |
380 301-413 |
13/0 |
2.25 |
23:48 |
1:55 +29
|
15:22 |
134 132-139 |
2059 |
162 80-170 |
367 237-484 |
12/0 |
2.38 |
25:20 |
1:32 |
12:20 |
137 131-147 |
1689 |
164 144-170 |
328 235-390 |
6/2 |
2.50 |
26:49 |
1:28 +20
|
11:48 |
148 146-149 |
1746 |
161 108-168 |
356 237-443 |
15/1 |
2.63 |
27:51 |
1:02 |
8:16 |
136 131-146 |
1125 |
164 162-170 |
338 321-363 |
2/4 |
2.75 |
29:16 |
1:25 +26
|
11:23 |
124 117-132 |
1411 |
160 94-174 |
330 82-405 |
0/6 |
2.88 |
30:17 |
1:01 |
8:04 |
130 128-132 |
1049 |
165 162-168 |
336 323-356 |
0/6 |
3.00 |
32:43 |
2:27 +1:31
|
19:33 |
112 104-131 |
2189 |
159 92-174 |
350 67-464 |
0/4 |
3.13 |
33:42 |
59 |
7:52 |
127 115-132 |
998 |
167 164-172 |
361 317-389 |
0/3 |
3.25 |
34:42 |
1:00 |
8:01 |
130 129-134 |
1042 |
170 166-176 |
372 312-447 |
2/6 |
3.38 |
35:46 |
1:04 |
8:29 |
136 132-141 |
1153 |
168 166-172 |
376 295-471 |
3/5 |
3.50 |
36:48 |
1:02 |
8:16 |
144 142-145 |
1191 |
167 160-178 |
397 341-458 |
5/3 |
3.63 |
38:08 |
1:20 +17
|
10:38 |
137 127-145 |
1457 |
167 158-176 |
334 277-399 |
2/7 |
3.73 |
39:03 |
55 |
8:25 |
137 128-141 |
1154 |
167 162-174 |
414 367-455 |
4/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.6 |
168 |
3.7 |
32:05 |
9:37 |
Walk |
8.3 |
97 |
0 |
3:32 |
1:13:42 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
8.0 |
- |
- |
3:24 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:43 |
42.73% |
More |
800m |
3:59 |
8:00 |
48.28% |
More |
1km |
5:00 |
8:02 |
50.14% |
More |
Mile |
9:40 |
9:40 |
44.09% |
More |
5k |
33:26 |
10:46 |
43.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:06 |
8:06 |
52.59 |
5km |
26:57 |
8:40 |
53.78 |
5M |
44:37 |
8:55 |
52.88 |
10km |
56:11 |
9:03 |
52.44 |
10M |
1:33:02 |
9:18 |
52.34 |
Half |
2:03:52 |
9:27 |
51.61 |
20M |
3:13:58 |
9:42 |
52.22 |
Mara |
4:18:15 |
9:51 |
52.30 |
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