Mon 29th Apr 2024 at 4:03pm by David White
Run > General
-
Time
50:30
-
Miles
6.30
-
Min/mi
8:01
-
Pacing
75.9%
-
WAVA
61.20
-
Stride(cm)
119
-
Cals
796
-
Watts
420
-
Cadence
168
-
BPM
141
-
%MHR
82.6
-
B/mi
1132
-
Asc(m)
95
-
Hillscore
9
-
Surface
Road
Notes & Comments
1) 1mi - 8:39(8:39/mi) 118/130bpm [1020b/mi] 119cal 415/550W
2) 1mi - 8:00(8:00/mi) 138/145bpm [1104b/mi] 124cal 406/534W
3) 1mi - 8:03(8:03/mi) 144/148bpm [1159b/mi] 128cal 413/492W
4) 1mi - 8:00(8:00/mi) 144/155bpm [1153b/mi] 127cal 413/524W
5) 1mi - 7:34(7:34/mi) 148/155bpm [1121b/mi] 124cal 405/475W
6) 1mi - 7:51(7:51/mi) 153/158bpm [1202b/mi] 134cal 441/628W
7) 0.3mi - 2:22(7:59/mi) 152/154bpm [1212b/mi] 40cal 462/530W
8:39 8:00 8:03 8:00 7:34 7:51 2:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.25 |
2:05 |
2:05 |
8:22 |
103 69-118 |
861 |
170 166-174 |
432 391-550 |
6/2 |
0.50 |
4:13 |
2:07 |
8:29 |
123 118-128 |
1043 |
170 166-174 |
413 367-501 |
5/2 |
0.75 |
6:34 |
2:21 |
9:24 |
125 122-128 |
1175 |
168 160-174 |
448 385-503 |
17/0 |
1.00 |
8:50 |
2:17 +12
|
9:07 |
122 118-131 |
1113 |
168 164-174 |
394 356-484 |
6/4 |
1.25 |
10:49 |
1:59 |
7:55 |
138 130-145 |
1093 |
167 162-172 |
411 370-439 |
6/4 |
1.50 |
12:46 |
1:57 |
7:47 |
137 129-142 |
1066 |
166 162-170 |
365 339-398 |
1/11 |
1.75 |
15:20 |
2:34 +32
|
10:15 |
134 125-142 |
1373 |
167 110-174 |
437 1-534 |
5/8 |
2.00 |
17:23 |
2:03 |
8:12 |
142 141-143 |
1163 |
168 166-170 |
415 365-485 |
10/1 |
2.25 |
19:28 |
2:06 |
8:24 |
145 143-148 |
1217 |
168 166-170 |
433 395-491 |
6/2 |
2.50 |
21:33 |
2:04 |
8:17 |
144 142-148 |
1192 |
168 166-176 |
415 374-492 |
6/1 |
2.75 |
23:28 |
1:56 |
7:43 |
144 143-145 |
1112 |
167 164-170 |
392 363-428 |
2/3 |
3.00 |
25:25 |
1:57 |
7:47 |
144 140-147 |
1120 |
169 164-172 |
410 375-461 |
1/7 |
3.25 |
27:21 |
1:56 |
7:46 |
143 139-146 |
1110 |
168 166-170 |
383 351-412 |
0/9 |
3.50 |
29:22 |
2:00 |
8:00 |
143 140-146 |
1145 |
168 166-172 |
407 382-429 |
2/6 |
3.75 |
31:26 |
2:04 |
8:18 |
146 146-147 |
1211 |
168 166-172 |
420 399-438 |
5/1 |
4.00 |
34:39 |
3:13 +1:13
|
12:51 |
145 129-155 |
1864 |
169 166-174 |
456 426-524 |
12/0 |
4.25 |
36:35 |
1:56 |
7:45 |
143 141-146 |
1108 |
170 166-174 |
421 406-451 |
3/3 |
4.50 |
38:34 |
1:59 +5
|
7:56 |
148 146-151 |
1174 |
168 160-170 |
399 307-475 |
2/5 |
4.75 |
40:26 |
1:52 |
7:29 |
152 149-155 |
1138 |
168 166-172 |
399 350-467 |
2/14 |
5.00 |
42:18 |
1:52 |
7:29 |
151 149-155 |
1130 |
169 166-172 |
400 345-443 |
2/9 |
5.25 |
44:15 |
1:56 |
7:45 |
151 150-151 |
1169 |
170 160-174 |
427 377-478 |
4/3 |
5.50 |
46:09 |
1:54 |
7:37 |
154 151-158 |
1172 |
169 164-176 |
425 394-488 |
3/3 |
5.75 |
48:06 |
1:57 |
7:48 |
157 157-158 |
1224 |
170 166-174 |
431 405-483 |
3/2 |
6.00 |
50:16 |
2:10 +7
|
8:40 |
151 148-158 |
1308 |
169 164-176 |
499 382-628 |
13/2 |
6.25 |
52:17 |
2:02 |
8:07 |
152 152-154 |
1234 |
169 164-174 |
462 389-528 |
11/2 |
6.30 |
52:38 |
21 |
7:30 |
153 153-154 |
1147 |
175 174-176 |
459 439-477 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
168 |
6.3 |
50:28 |
8:18 |
Walk |
0.9 |
114 |
0 |
28 |
53:10 |
Pause |
3.1 |
- |
- |
1:42 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:23 |
45.89% |
More |
800m |
3:42 |
7:27 |
53.63% |
More |
1km |
4:39 |
7:29 |
55.72% |
More |
Mile |
7:34 |
7:34 |
58.10% |
More |
5k |
25:24 |
8:11 |
58.92% |
More |
5 miles |
41:18 |
8:16 |
59.07% |
More |
10k |
51:58 |
8:22 |
58.65% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:11 |
7:11 |
61.20 |
5km |
23:52 |
7:41 |
62.71 |
5M |
39:32 |
7:54 |
61.71 |
10km |
49:46 |
8:01 |
61.25 |
10M |
1:22:25 |
8:15 |
61.17 |
Half |
1:49:43 |
8:23 |
60.35 |
20M |
2:51:49 |
8:35 |
61.06 |
Mara |
3:48:46 |
8:44 |
61.15 |
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