Tue 30th Apr 2024 at 7:48am by SMeecham
Run > General
-
Time
30:53
-
Miles
3.12
-
Min/mi
9:54
-
Pacing
19.3%
-
WAVA
48.27
-
Stride(cm)
92
-
Cals
394
-
Watts
359
-
Cadence
177
-
BPM
125
-
%MHR
70.7
-
B/mi
1239
-
Asc(m)
21
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 3.12mi - 30:53(9:54/mi) 125/146bpm [1237b/mi] 394cal 348/495W
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 |
1:26 |
1:26 |
11:25 |
108 89-122 |
1234 |
171 110-176 |
338 115-385 |
2/0 |
0.25 |
2:55 |
1:29 |
11:55 |
126 122-128 |
1501 |
173 168-176 |
310 296-333 |
1/0 |
0.38 |
4:23 |
1:28 |
11:43 |
125 123-128 |
1464 |
175 172-178 |
314 301-332 |
2/0 |
0.50 |
5:49 |
1:26 |
11:27 |
127 125-129 |
1455 |
175 172-178 |
325 306-341 |
3/0 |
0.63 |
9:24 |
3:35 +2:13
|
28:39 |
114 93-129 |
3267 |
176 174-180 |
340 307-388 |
1/0 |
0.75 |
10:43 |
1:19 |
10:34 |
128 123-130 |
1353 |
176 174-180 |
332 321-344 |
1/1 |
0.88 |
12:00 |
1:17 |
10:18 |
133 130-135 |
1369 |
177 174-180 |
334 322-345 |
1/1 |
1.00 |
13:15 |
1:15 |
10:00 |
137 135-138 |
1370 |
178 176-180 |
346 323-386 |
0/2 |
1.13 |
19:00 |
5:45 +4:31
|
45:56 |
115 74-140 |
5283 |
177 168-184 |
371 330-405 |
1/2 |
1.25 |
20:20 |
1:20 |
10:42 |
122 117-125 |
1305 |
174 166-180 |
322 285-395 |
1/2 |
1.38 |
21:41 |
1:21 |
10:52 |
124 123-126 |
1347 |
176 168-180 |
321 312-332 |
0/7 |
1.50 |
24:08 |
2:26 +1:10
|
19:30 |
117 105-124 |
2282 |
178 90-186 |
353 206-383 |
1/2 |
1.63 |
26:36 |
2:28 +1:15
|
19:45 |
118 105-125 |
2330 |
178 86-188 |
377 6-455 |
2/0 |
1.75 |
29:02 |
2:26 +1:13
|
19:28 |
118 102-129 |
2296 |
179 174-186 |
422 350-495 |
3/0 |
1.88 |
30:47 |
1:45 +38
|
14:00 |
130 122-138 |
1821 |
178 112-188 |
373 121-414 |
4/2 |
2.00 |
33:13 |
2:26 +1:10
|
19:27 |
119 103-139 |
2314 |
181 174-188 |
387 335-413 |
2/0 |
2.13 |
37:42 |
4:29 +3:17
|
35:54 |
114 100-126 |
4093 |
179 88-190 |
406 111-491 |
4/0 |
2.25 |
38:50 |
1:08 |
9:04 |
130 117-138 |
1178 |
181 174-186 |
372 355-411 |
9/1 |
2.38 |
39:56 |
1:06 |
8:45 |
141 138-142 |
1234 |
183 170-188 |
365 125-416 |
2/2 |
2.50 |
40:58 |
1:02 |
8:17 |
145 142-146 |
1201 |
184 182-188 |
380 368-393 |
1/4 |
2.63 |
42:41 |
1:43 +40
|
13:43 |
131 120-146 |
1797 |
184 176-188 |
394 373-422 |
0/4 |
2.75 |
44:18 |
1:38 +34
|
13:01 |
138 134-142 |
1797 |
179 112-190 |
389 144-437 |
1/2 |
2.88 |
45:23 |
1:05 |
8:40 |
136 132-142 |
1178 |
184 178-188 |
414 393-447 |
2/2 |
3.00 |
48:49 |
3:26 +2:21
|
27:27 |
122 109-142 |
3349 |
175 110-188 |
385 132-483 |
1/3 |
3.12 |
50:29 |
1:40 +33
|
13:58 |
126 119-135 |
1760 |
178 100-188 |
378 106-432 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
63.5 |
178 |
3.1 |
27:36 |
12:59 |
Walk |
17.0 |
105 |
0.1 |
10:39 |
3:17:33 |
Still |
0.1 |
- |
- |
3 |
- |
Pause |
19.4 |
- |
- |
12:11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:31 |
39.55% |
More |
800m |
4:53 |
9:49 |
40.38% |
More |
1km |
5:59 |
9:37 |
42.95% |
More |
Mile |
12:47 |
12:47 |
34.10% |
More |
5k |
50:19 |
16:12 |
29.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:15 |
9:15 |
47.15 |
5km |
30:45 |
9:54 |
48.28 |
5M |
50:55 |
10:11 |
47.51 |
10km |
1:04:06 |
10:19 |
47.14 |
10M |
1:46:09 |
10:37 |
47.08 |
Half |
2:21:20 |
10:47 |
46.43 |
20M |
3:41:19 |
11:04 |
46.98 |
Mara |
4:54:40 |
11:15 |
47.05 |
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