Tue 30th Apr 2024 at 7:02pm by mike188
Run > General
-
Time
2:10:29
-
Miles
13.42
-
Min/mi
9:43
-
Pacing
65.7%
-
WAVA
52.95
-
Stride(cm)
99
-
Cals
1568
-
Watts
310
-
Cadence
168
-
BPM
140
-
%MHR
82.2
-
B/mi
1366
-
Asc(m)
92
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 1mi - 10:04(10:04/mi) 127/136bpm [1279b/mi] 110cal 291/365W
2) 1mi - 9:35(9:35/mi) 139/146bpm [1331b/mi] 113cal 310/438W
3) 1mi - 9:24(9:24/mi) 141/142bpm [1326b/mi] 121cal 331/397W
4) 1mi - 9:34(9:34/mi) 140/145bpm [1339b/mi] 119cal 319/407W
5) 1mi - 9:38(9:38/mi) 141/146bpm [1358b/mi] 119cal 330/370W
6) 1mi - 9:28(9:28/mi) 145/148bpm [1372b/mi] 121cal 341/389W
7) 1mi - 9:40(9:40/mi) 142/149bpm [1372b/mi] 117cal 320/395W
8) 1mi - 9:50(9:50/mi) 142/146bpm [1397b/mi] 117cal 302/340W
9) 1mi - 9:34(9:34/mi) 140/145bpm [1340b/mi] 117cal 296/357W
10) 1mi - 9:42(9:42/mi) 140/148bpm [1359b/mi] 116cal 303/357W
11) 1mi - 9:41(9:41/mi) 141/144bpm [1365b/mi] 118cal 297/314W
12) 1mi - 9:58(9:58/mi) 143/145bpm [1425b/mi] 115cal 291/340W
13) 1mi - 10:08(10:08/mi) 144/148bpm [1460b/mi] 117cal 298/358W
14) 0.42mi - 4:13(9:57/mi) 143/147bpm [1423b/mi] 48cal 289/369W
10:04 9:35 9:24 9:34 9:38 9:28 9:40 9:50 9:34 9:42 9:41 9:58 10:08 4:13
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 |
5:21 |
5:21 +5
|
10:41 |
123 77-132 |
1315 |
167 118-172 |
287 30-365 |
11/10 |
1.00 |
10:10 |
4:49 |
9:39 |
132 130-136 |
1273 |
171 164-174 |
296 253-348 |
5/4 |
1.50 |
14:54 |
4:44 |
9:28 |
137 134-139 |
1297 |
172 168-176 |
305 272-338 |
2/10 |
2.00 |
19:45 |
4:51 |
9:41 |
141 137-146 |
1366 |
171 162-174 |
316 254-438 |
11/6 |
2.50 |
24:22 |
4:37 |
9:14 |
140 137-142 |
1292 |
168 164-172 |
345 116-397 |
3/13 |
3.00 |
29:09 |
4:47 |
9:35 |
141 139-142 |
1351 |
169 158-174 |
317 207-352 |
7/10 |
3.50 |
36:55 |
7:46 +3:03
|
15:32 |
137 109-142 |
2127 |
169 162-176 |
309 281-407 |
6/9 |
4.00 |
41:46 |
4:51 |
9:42 |
142 140-145 |
1377 |
169 160-174 |
337 204-398 |
10/9 |
4.50 |
46:35 |
4:50 +5
|
9:39 |
140 137-143 |
1352 |
169 150-174 |
328 133-356 |
3/13 |
5.00 |
51:28 |
4:53 |
9:46 |
143 139-146 |
1397 |
172 168-174 |
336 303-370 |
12/5 |
5.50 |
56:15 |
4:47 |
9:34 |
145 142-148 |
1386 |
169 164-174 |
337 311-389 |
7/6 |
6.00 |
1:00:56 |
4:41 |
9:22 |
146 143-148 |
1366 |
168 162-176 |
346 320-375 |
8/4 |
6.50 |
1:05:46 |
4:50 |
9:41 |
144 138-149 |
1393 |
167 152-174 |
329 185-395 |
3/12 |
7.00 |
1:10:36 |
4:50 |
9:39 |
140 137-144 |
1351 |
165 160-168 |
311 283-332 |
5/5 |
7.50 |
1:15:38 |
5:02 +4
|
10:04 |
141 137-144 |
1420 |
165 120-168 |
294 52-325 |
5/6 |
8.00 |
1:20:30 |
4:52 |
9:45 |
144 140-146 |
1404 |
167 162-172 |
314 285-340 |
8/0 |
8.50 |
1:25:16 |
4:46 |
9:31 |
142 139-144 |
1351 |
167 162-172 |
295 280-312 |
2/8 |
9.00 |
1:30:05 |
4:49 |
9:37 |
139 135-145 |
1338 |
169 166-174 |
298 278-357 |
5/5 |
9.50 |
1:34:58 |
4:53 |
9:46 |
145 140-148 |
1416 |
169 166-174 |
316 291-353 |
9/2 |
10.00 |
1:40:40 |
5:42 +53
|
11:25 |
136 117-142 |
1552 |
166 110-174 |
290 106-357 |
3/10 |
10.50 |
1:45:35 |
4:55 |
9:50 |
140 138-144 |
1377 |
166 162-170 |
293 272-309 |
5/3 |
11.00 |
1:50:21 |
4:46 |
9:31 |
142 137-143 |
1352 |
168 164-170 |
301 292-314 |
4/4 |
11.50 |
1:55:14 |
4:54 |
9:47 |
143 141-145 |
1400 |
166 160-172 |
298 283-340 |
7/3 |
12.00 |
2:00:19 |
5:04 |
10:08 |
142 138-145 |
1440 |
165 156-170 |
285 249-339 |
7/3 |
12.50 |
2:05:22 |
5:03 |
10:07 |
144 142-146 |
1456 |
166 160-170 |
288 263-330 |
7/1 |
13.00 |
2:10:27 |
5:05 |
10:10 |
144 140-148 |
1464 |
165 160-170 |
309 258-358 |
10/5 |
13.42 |
2:14:40 |
4:13 |
9:58 |
143 140-147 |
1426 |
165 160-172 |
289 263-369 |
6/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.0 |
167 |
13.4 |
2:10:35 |
9:57 |
Walk |
0.8 |
116 |
0 |
1:04 |
1:36:39 |
Still |
0.1 |
- |
- |
5 |
- |
Pause |
2.1 |
- |
- |
2:55 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:06 |
37.49% |
More |
800m |
4:35 |
9:13 |
43.74% |
More |
1km |
5:45 |
9:15 |
45.44% |
More |
Mile |
9:22 |
9:22 |
47.32% |
More |
5k |
29:40 |
9:33 |
50.85% |
More |
5 miles |
48:16 |
9:39 |
50.98% |
More |
10k |
1:00:03 |
9:40 |
51.20% |
More |
10 miles |
1:38:28 |
9:51 |
51.65% |
More |
Half |
2:11:06 |
10:00 |
51.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:44 |
7:44 |
57.31 |
5km |
26:32 |
8:32 |
56.87 |
5M |
44:33 |
8:55 |
55.23 |
10km |
56:26 |
9:05 |
54.49 |
10M |
1:34:44 |
9:28 |
53.69 |
Half |
2:07:06 |
9:42 |
52.56 |
20M |
3:21:27 |
10:04 |
52.55 |
Mara |
4:30:18 |
10:19 |
52.23 |
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