Sat 27th Apr 2024 at 8:59am by DalesRunner
Run > General
-
Time
3:55:32
-
Miles
12.00
-
Min/mi
19:38
-
Pacing
55.2%
-
Stride(cm)
66
-
Cals
1314
-
Watts
120
-
Cadence
125
-
BPM
118
-
B/mi
2314
-
Asc(m)
1149
-
Hillscore
106
-
Surface
Road
Notes & Comments
1) 1mi - 18:49(18:49/mi) 117/143bpm [2202b/mi] 94cal 137/W 3.19/7.19mph
2) 1mi - 14:45(14:45/mi) 132/156bpm [1947b/mi] 101cal 151/W 4.07/6.56mph
3) 1mi - 21:05(21:05/mi) 126/141bpm [2657b/mi] 133cal 148/W 2.85/5.86mph
4) 1mi - 29:48(29:48/mi) 124/145bpm [3695b/mi] 184cal 110/W 2.01/5.24mph
5) 1mi - 17:36(17:36/mi) 135/171bpm [2376b/mi] 125cal 77/W 3.41/6.01mph
6) 0.88mi - 11:46(13:24/mi) 137/156bpm [1836b/mi] 86cal 115/W 4.47/6.39mph
7) 1mi - 17:58(17:58/mi) 104/129bpm [1869b/mi] 79cal 93/W 3.34/6.68mph
8) 0.64mi - 11:05(17:16/mi) 102/140bpm [1761b/mi] 47cal 143/W 3.47/6.7mph
9) 0.08mi - 2:08(26:18/mi) 88/91bpm [2315b/mi] 6cal 152/W 2.28/3.34mph
10) 0.54mi - 18:23(33:46/mi) 92/119bpm [3106b/mi] 61cal 155/W 1.78/3.35mph
11) 1mi - 19:51(19:51/mi) 99/124bpm [1964b/mi] 79cal 131/W 3.02/6.08mph
12) 1mi - 15:19(15:19/mi) 114/131bpm [1746b/mi] 80cal 93/W 3.92/6.58mph
13) 1mi - 18:22(18:22/mi) 127/140bpm [2333b/mi] 118cal 81/W 3.27/6.23mph
14) 0.41mi - 8:16(19:58/mi) 130/138bpm [2595b/mi] 55cal 65/W 3.01/4.31mph
15) 0.44mi - 10:21(23:30/mi) 126/142bpm [2962b/mi] 66cal 74/W 2.55/4.76mph
18:49 14:45 21:05 29:48 17:36 11:46 17:58 11:05 2:08 18:23 19:51 15:19 18:22 8:16 10:21
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 |
10:12 |
10:12 |
20:24 |
107 79-143 |
2182 |
138 110-198 |
147 1-272 |
164/1 |
1.00 |
18:49 |
8:37 |
17:14 |
126 112-136 |
2171 |
116 98-136 |
174 100-263 |
102/2 |
1.50 |
26:00 |
7:12 |
14:23 |
139 119-156 |
2000 |
138 102-190 |
151 102-206 |
68/3 |
2.00 |
33:34 |
7:34 |
15:07 |
125 113-145 |
1890 |
131 106-176 |
151 73-205 |
52/11 |
2.50 |
43:36 |
10:02 |
20:03 |
127 118-141 |
2547 |
113 56-174 |
140 18-218 |
103/0 |
3.00 |
54:39 |
11:04 |
22:07 |
125 116-130 |
2765 |
105 92-132 |
156 93-232 |
117/0 |
3.50 |
1:11:20 |
16:40 |
33:21 |
135 111-145 |
4502 |
106 54-142 |
159 1-397 |
121/2 |
4.00 |
1:24:30 |
13:10 |
26:21 |
111 101-123 |
2924 |
117 84-176 |
57 13-129 |
18/81 |
4.50 |
1:34:54 |
10:24 |
20:49 |
123 108-149 |
2560 |
131 82-190 |
70 25-169 |
1/125 |
5.00 |
1:42:02 |
7:08 |
14:16 |
151 128-171 |
2155 |
162 124-182 |
88 39-164 |
3/143 |
5.50 |
1:48:54 |
6:51 |
13:43 |
144 127-156 |
1975 |
147 118-186 |
110 61-173 |
7/67 |
6.00 |
1:58:32 |
9:38 |
19:16 |
109 82-141 |
2100 |
144 56-178 |
114 1-184 |
4/17 |
6.50 |
2:05:14 |
6:42 |
13:25 |
108 101-124 |
1448 |
136 118-180 |
108 62-174 |
16/38 |
7.00 |
2:13:16 |
8:02 |
16:04 |
114 99-140 |
1831 |
137 56-182 |
135 1-201 |
39/2 |
7.50 |
2:22:31 |
9:16 |
18:31 |
98 84-124 |
1815 |
120 100-142 |
144 83-215 |
93/1 |
8.00 |
2:37:48 |
15:16 |
30:33 |
86 74-97 |
2627 |
101 42-140 |
152 5-336 |
117/0 |
8.50 |
2:51:58 |
14:11 |
28:21 |
106 88-124 |
3006 |
100 46-130 |
149 2-381 |
113/0 |
9.00 |
3:01:25 |
9:27 |
18:54 |
91 84-108 |
1720 |
125 60-180 |
139 1-348 |
80/7 |
9.50 |
3:07:35 |
6:10 |
12:19 |
112 105-118 |
1380 |
160 116-188 |
103 60-166 |
21/78 |
10.00 |
3:16:01 |
8:26 |
16:52 |
116 106-131 |
1956 |
138 110-178 |
85 35-170 |
4/95 |
10.50 |
3:24:55 |
8:55 |
17:50 |
120 105-139 |
2139 |
130 62-178 |
97 10-163 |
15/37 |
11.00 |
3:34:07 |
9:11 |
18:22 |
128 120-140 |
2351 |
141 58-184 |
79 2-131 |
3/135 |
11.50 |
3:43:46 |
9:39 |
19:18 |
129 122-136 |
2490 |
132 64-170 |
66 32-107 |
1/109 |
12.00 |
3:55:32 |
11:46 |
23:35 |
127 102-142 |
2994 |
122 56-164 |
80 1-224 |
14/31 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
15.9 |
167 |
2.9 |
37:33 |
12:57 |
Walk |
80.0 |
116 |
9.1 |
3:08:29 |
20:43 |
Still |
4.0 |
- |
- |
9:30 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:45 |
11:04 |
0.00% |
More |
800m |
5:54 |
11:52 |
0.00% |
More |
1km |
7:36 |
12:13 |
0.00% |
More |
Mile |
12:49 |
12:49 |
0.00% |
More |
5k |
48:21 |
15:34 |
0.00% |
More |
5 miles |
1:32:35 |
18:31 |
0.00% |
More |
10k |
1:53:13 |
18:13 |
0.00% |
More |
10 miles |
3:12:38 |
19:16 |
0.00% |
More |
Predictions
Dist |
Time |
Per Mile |
1M |
16:55 |
16:55 |
5km |
56:14 |
18:06 |
5M |
1:33:07 |
18:37 |
10km |
1:57:14 |
18:52 |
10M |
3:14:09 |
19:25 |
Half |
4:18:29 |
19:44 |
20M |
6:44:46 |
20:14 |
Mara |
8:58:55 |
20:34 |
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