Fri 26th Apr 2024 at 5:15pm by gary davies
Run > General
-
Time
36:05
-
Miles
4.02
-
Min/mi
8:59
-
Pacing
79.9%
-
WAVA
54.91
-
Stride(cm)
106
-
Cals
549
-
Watts
402
-
Cadence
170
-
BPM
145
-
%MHR
84.8
-
B/mi
1301
-
Asc(m)
50
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 1mi - 9:56(9:56/mi) 131/144bpm [1302b/mi] 139cal 337/489W
2) 1mi - 8:46(8:46/mi) 144/153bpm [1263b/mi] 134cal 381/524W
3) 1mi - 8:31(8:31/mi) 151/156bpm [1285b/mi] 134cal 405/470W
4) 1mi - 8:42(8:42/mi) 157/163bpm [1367b/mi] 140cal 409/474W
5) 0.02mi - 10(9:37/mi) 156/157bpm [1501b/mi] 2cal 461/476W
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 |
1:08 |
1:08 |
9:05 |
109 76-128 |
991 |
167 132-174 |
399 216-489 |
3/0 |
0.25 |
2:18 |
1:10 |
9:18 |
133 129-137 |
1237 |
169 166-172 |
377 363-431 |
1/1 |
0.38 |
3:27 |
1:09 |
9:16 |
136 135-137 |
1260 |
170 164-174 |
377 365-401 |
2/0 |
0.50 |
4:37 |
1:09 |
9:14 |
137 136-140 |
1266 |
172 168-176 |
385 367-447 |
2/0 |
0.63 |
6:05 |
1:28 |
11:43 |
134 124-144 |
1570 |
171 166-174 |
393 311-445 |
2/1 |
0.75 |
7:52 |
1:47 |
14:18 |
126 115-138 |
1803 |
169 124-174 |
376 116-469 |
2/0 |
0.88 |
8:53 |
1:01 |
8:08 |
136 126-140 |
1106 |
171 164-176 |
421 370-461 |
2/1 |
1.00 |
9:57 |
1:04 |
8:32 |
137 135-140 |
1170 |
166 150-174 |
339 270-391 |
1/4 |
1.13 |
11:29 |
1:32 |
12:18 |
139 131-145 |
1709 |
168 88-180 |
421 154-516 |
2/9 |
1.25 |
12:34 |
1:05 |
8:38 |
140 136-144 |
1208 |
171 166-174 |
382 350-438 |
5/1 |
1.38 |
13:38 |
1:04 |
8:34 |
140 139-142 |
1200 |
167 164-174 |
356 335-398 |
1/2 |
1.50 |
14:39 |
1:01 |
8:08 |
144 140-150 |
1171 |
173 166-176 |
430 339-491 |
0/5 |
1.63 |
15:39 |
1:00 |
8:02 |
152 150-153 |
1221 |
171 168-178 |
450 399-524 |
3/3 |
1.75 |
16:41 |
1:01 |
8:10 |
148 146-151 |
1209 |
169 168-170 |
384 367-402 |
1/1 |
1.88 |
17:42 |
1:02 |
8:14 |
146 145-147 |
1203 |
169 164-172 |
377 367-392 |
0/5 |
2.00 |
18:43 |
1:00 |
8:02 |
146 144-146 |
1173 |
167 164-172 |
384 368-414 |
0/5 |
2.13 |
19:44 |
1:01 |
8:08 |
146 145-148 |
1187 |
169 166-172 |
403 391-411 |
0/5 |
2.25 |
20:47 |
1:03 |
8:25 |
149 148-152 |
1255 |
171 168-172 |
408 396-425 |
0/1 |
2.38 |
21:57 |
1:11 |
9:25 |
153 150-154 |
1440 |
170 162-174 |
433 376-457 |
3/0 |
2.50 |
22:57 |
59 |
7:55 |
148 144-151 |
1173 |
170 166-174 |
425 364-462 |
1/2 |
2.63 |
24:03 |
1:06 |
8:46 |
152 151-154 |
1333 |
165 110-170 |
401 211-425 |
1/3 |
2.75 |
25:10 |
1:08 |
9:02 |
150 149-152 |
1355 |
169 154-174 |
391 119-470 |
4/1 |
2.88 |
26:11 |
1:01 |
8:07 |
151 150-152 |
1225 |
171 168-174 |
400 361-422 |
0/3 |
3.00 |
27:13 |
1:02 |
8:16 |
154 152-157 |
1273 |
171 168-174 |
439 423-455 |
2/0 |
3.13 |
28:20 |
1:07 |
8:57 |
158 155-160 |
1415 |
170 154-174 |
409 122-462 |
3/0 |
3.25 |
29:25 |
1:04 |
8:36 |
153 152-155 |
1315 |
170 168-172 |
407 397-424 |
2/0 |
3.38 |
30:28 |
1:03 |
8:26 |
154 153-155 |
1299 |
171 170-174 |
419 402-450 |
3/0 |
3.50 |
31:30 |
1:02 |
8:16 |
155 152-160 |
1281 |
173 166-176 |
427 381-466 |
3/0 |
3.63 |
32:36 |
1:05 |
8:44 |
162 160-163 |
1414 |
170 120-178 |
433 238-474 |
3/1 |
3.75 |
33:43 |
1:07 |
8:58 |
158 156-162 |
1417 |
169 154-174 |
396 133-445 |
3/0 |
3.88 |
34:51 |
1:09 |
9:08 |
157 155-158 |
1435 |
169 164-172 |
433 406-474 |
5/0 |
4.00 |
35:56 |
1:05 |
8:38 |
154 153-157 |
1330 |
167 162-172 |
385 346-440 |
2/3 |
4.02 |
36:05 |
9 |
9:35 |
156 155-157 |
1496 |
169 168-172 |
464 439-476 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
170 |
4 |
34:38 |
8:42 |
Walk |
1.0 |
114 |
0 |
23 |
11:03 |
Still |
3.0 |
- |
- |
1:05 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
8:00 |
42.90% |
More |
800m |
4:01 |
8:06 |
50.25% |
More |
1km |
5:02 |
8:06 |
52.28% |
More |
Mile |
8:10 |
8:10 |
54.73% |
More |
5k |
26:50 |
8:38 |
56.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:42 |
7:42 |
58.02 |
5km |
27:06 |
8:43 |
56.14 |
5M |
45:59 |
9:12 |
53.97 |
10km |
58:32 |
9:25 |
52.99 |
10M |
1:39:18 |
9:56 |
51.68 |
Half |
2:14:02 |
10:14 |
50.30 |
20M |
3:34:27 |
10:43 |
49.82 |
Mara |
4:49:28 |
11:03 |
49.21 |
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