Mon 6th May 2024 at 8:24am by gary davies
Run > General
-
Time
38:39
-
Miles
4.02
-
Min/mi
9:37
-
Pacing
82.4%
-
WAVA
51.43
-
Stride(cm)
99
-
Cals
556
-
Watts
373
-
Cadence
170
-
BPM
136
-
%MHR
79.6
-
B/mi
1308
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 1mi - 10:17(10:17/mi) 126/138bpm [1295b/mi] 139cal 325/438W
2) 1mi - 9:19(9:19/mi) 138/145bpm [1287b/mi] 137cal 358/475W
3) 1mi - 9:08(9:08/mi) 139/147bpm [1270b/mi] 134cal 368/434W
4) 1mi - 9:40(9:40/mi) 142/145bpm [1372b/mi] 142cal 374/416W
5) 0.02mi - 15(10:26/mi) 140/141bpm [1460b/mi] 4cal 327/341W
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 |
102 71-124 |
926 |
171 166-176 |
382 1-434 |
3/0 |
0.25 |
2:19 |
1:11 |
9:29 |
127 124-131 |
1205 |
172 168-176 |
360 316-409 |
1/1 |
0.38 |
3:30 |
1:10 |
9:24 |
131 130-131 |
1230 |
173 164-178 |
376 348-394 |
2/0 |
0.50 |
4:39 |
1:09 |
9:13 |
133 131-136 |
1226 |
174 168-176 |
388 374-430 |
3/0 |
0.63 |
6:22 |
1:43 |
13:43 |
128 118-137 |
1755 |
161 86-176 |
341 3-438 |
1/1 |
0.75 |
7:34 |
1:13 |
9:41 |
132 129-136 |
1277 |
173 170-176 |
380 293-416 |
2/0 |
0.88 |
9:09 |
1:35 |
12:40 |
133 124-138 |
1685 |
171 162-176 |
374 307-409 |
1/1 |
1.00 |
10:15 |
1:06 |
8:49 |
119 111-127 |
1049 |
168 162-174 |
337 300-423 |
0/8 |
1.13 |
11:30 |
1:15 |
9:57 |
138 128-142 |
1373 |
169 88-178 |
394 83-475 |
3/4 |
1.25 |
12:37 |
1:07 |
8:55 |
141 140-143 |
1258 |
171 160-176 |
378 361-423 |
4/0 |
1.38 |
14:09 |
1:32 |
12:16 |
128 117-140 |
1570 |
170 166-174 |
403 346-462 |
1/2 |
1.50 |
15:12 |
1:03 |
8:25 |
139 133-141 |
1170 |
170 164-176 |
381 349-424 |
0/5 |
1.63 |
16:17 |
1:05 |
8:43 |
142 138-145 |
1237 |
174 170-178 |
432 383-463 |
3/3 |
1.75 |
17:24 |
1:07 |
8:52 |
142 139-145 |
1259 |
170 166-176 |
369 354-384 |
2/1 |
1.88 |
18:29 |
1:05 |
8:37 |
139 136-141 |
1198 |
169 166-172 |
352 342-378 |
0/5 |
2.00 |
19:35 |
1:06 |
8:49 |
136 134-137 |
1200 |
167 164-170 |
353 340-364 |
0/5 |
2.13 |
20:43 |
1:08 |
9:05 |
135 134-138 |
1227 |
169 154-174 |
357 323-375 |
0/5 |
2.25 |
21:48 |
1:05 |
8:44 |
139 138-141 |
1213 |
171 168-174 |
376 367-393 |
0/2 |
2.38 |
22:56 |
1:08 |
9:01 |
142 140-145 |
1280 |
172 168-174 |
409 393-434 |
3/0 |
2.50 |
24:05 |
1:09 |
9:12 |
142 137-147 |
1306 |
168 164-172 |
365 335-399 |
1/2 |
2.63 |
25:11 |
1:06 |
8:45 |
138 137-139 |
1207 |
168 164-174 |
370 355-384 |
0/2 |
2.75 |
26:28 |
1:18 |
10:22 |
142 137-145 |
1472 |
167 108-176 |
367 166-428 |
3/1 |
2.88 |
27:36 |
1:08 |
9:04 |
138 136-142 |
1250 |
169 166-172 |
360 334-404 |
1/3 |
3.00 |
28:43 |
1:07 |
8:53 |
137 137-138 |
1218 |
171 168-174 |
375 355-398 |
1/1 |
3.13 |
29:53 |
1:10 |
9:20 |
143 138-145 |
1335 |
171 168-174 |
392 367-416 |
2/0 |
3.25 |
31:04 |
1:11 |
9:27 |
143 142-145 |
1352 |
172 168-174 |
385 365-400 |
2/0 |
3.38 |
32:14 |
1:10 |
9:21 |
142 140-145 |
1329 |
172 168-176 |
369 362-387 |
2/0 |
3.50 |
33:26 |
1:12 |
9:32 |
143 140-145 |
1364 |
170 154-174 |
376 359-391 |
2/0 |
3.63 |
34:38 |
1:12 |
9:37 |
140 140-142 |
1347 |
170 166-172 |
368 363-375 |
2/0 |
3.75 |
35:53 |
1:15 |
10:03 |
140 137-144 |
1407 |
170 164-172 |
359 351-372 |
2/0 |
3.88 |
37:07 |
1:14 |
9:54 |
143 141-145 |
1416 |
170 166-174 |
372 350-399 |
4/0 |
4.00 |
38:23 |
1:15 |
10:02 |
142 141-143 |
1424 |
169 160-172 |
369 327-394 |
3/1 |
4.02 |
38:38 |
15 |
10:28 |
140 139-141 |
1466 |
168 162-170 |
327 316-341 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
170 |
4 |
37:06 |
9:17 |
Walk |
0.8 |
101 |
0 |
18 |
10:52 |
Still |
3.2 |
- |
- |
1:13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:13 |
41.83% |
More |
800m |
4:13 |
8:30 |
47.89% |
More |
1km |
5:18 |
8:32 |
49.69% |
More |
Mile |
8:39 |
8:39 |
51.60% |
More |
5k |
29:00 |
9:20 |
52.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:14 |
8:14 |
54.26 |
5km |
29:02 |
9:21 |
52.40 |
5M |
49:15 |
9:51 |
50.39 |
10km |
1:02:42 |
10:05 |
49.47 |
10M |
1:46:22 |
10:38 |
48.25 |
Half |
2:23:34 |
10:58 |
46.96 |
20M |
3:49:42 |
11:29 |
46.51 |
Mara |
5:10:04 |
11:50 |
45.94 |
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