Wed 8th May 2024 at 6:37pm by JonRead
Run > General
-
Time
30:08
-
Miles
2.99
-
Min/mi
10:05
-
Pacing
88.7%
-
WAVA
46.93
-
Stride(cm)
98
-
Cals
360
-
Watts
317
-
Cadence
163
-
BPM
124
-
%MHR
72.7
-
B/mi
1252
-
Asc(m)
45
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 1km - 6:16(6:16/km) 123/133bpm [770b/km] 75cal 316/413W
2) 1km - 6:28(6:28/km) 122/130bpm [788b/km] 75cal 289/395W
3) 1km - 6:26(6:26/km) 123/132bpm [790b/km] 77cal 306/425W
4) 1km - 5:56(5:56/km) 128/134bpm [760b/km] 74cal 307/363W
5) 0.79km - 4:55(6:16/km) 126/131bpm [789b/km] 57cal 305/440W
6) 0.02km - 8(5:31/km) 127/128bpm [701b/km] 2cal 296/297W
6:16 6:28 6:26 5:56 4:55 8
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 |
1:10 |
1:10 |
9:20 |
114 87-128 |
1064 |
166 156-174 |
296 255-339 |
1/8 |
0.25 |
2:26 |
1:16 |
10:06 |
132 128-133 |
1332 |
164 160-170 |
351 311-413 |
5/0 |
0.38 |
3:53 |
1:27 |
11:37 |
125 114-133 |
1452 |
161 142-164 |
351 272-396 |
5/1 |
0.50 |
5:05 |
1:12 |
9:38 |
118 115-121 |
1136 |
163 160-166 |
331 266-403 |
4/2 |
0.63 |
6:17 |
1:12 |
9:35 |
125 122-126 |
1198 |
163 160-166 |
339 311-365 |
2/0 |
0.75 |
7:29 |
1:12 |
9:39 |
127 125-127 |
1226 |
163 160-166 |
339 311-375 |
3/0 |
0.88 |
8:44 |
1:15 |
9:57 |
126 126-127 |
1254 |
162 160-164 |
326 299-350 |
2/0 |
1.00 |
10:00 |
1:16 |
10:09 |
125 123-126 |
1269 |
163 158-166 |
324 296-388 |
3/1 |
1.13 |
11:34 |
1:34 |
12:33 |
120 111-130 |
1506 |
162 148-166 |
316 19-395 |
3/2 |
1.25 |
12:47 |
1:13 |
9:41 |
111 110-113 |
1076 |
167 158-174 |
229 192-294 |
0/15 |
1.38 |
14:10 |
1:23 |
11:06 |
120 111-126 |
1332 |
163 146-168 |
334 232-425 |
5/2 |
1.50 |
15:23 |
1:13 |
9:45 |
126 121-129 |
1228 |
163 158-168 |
337 312-380 |
3/0 |
1.63 |
16:51 |
1:28 |
11:45 |
126 118-132 |
1480 |
149 98-164 |
274 102-357 |
4/0 |
1.75 |
18:01 |
1:10 |
9:19 |
121 118-124 |
1128 |
163 160-166 |
297 269-323 |
1/3 |
1.88 |
19:14 |
1:13 |
9:45 |
124 120-128 |
1208 |
163 160-166 |
338 303-381 |
3/2 |
2.00 |
20:25 |
1:11 |
9:27 |
125 122-128 |
1182 |
164 160-168 |
293 281-308 |
0/3 |
2.13 |
21:32 |
1:07 |
8:57 |
127 123-130 |
1137 |
164 162-166 |
320 306-336 |
1/1 |
2.25 |
22:49 |
1:16 |
10:09 |
129 128-131 |
1310 |
163 156-166 |
347 332-363 |
4/0 |
2.38 |
23:58 |
1:09 |
9:12 |
133 130-134 |
1224 |
164 160-166 |
310 292-351 |
1/2 |
2.50 |
25:12 |
1:15 |
9:56 |
126 122-133 |
1252 |
164 158-168 |
307 285-333 |
0/4 |
2.63 |
26:21 |
1:08 |
9:08 |
121 120-123 |
1105 |
164 160-166 |
308 280-338 |
0/5 |
2.75 |
27:34 |
1:13 |
9:47 |
125 122-128 |
1223 |
163 158-166 |
327 298-381 |
3/1 |
2.88 |
28:58 |
1:24 |
11:13 |
128 124-131 |
1437 |
164 154-168 |
291 197-374 |
2/2 |
2.99 |
30:08 |
1:10 |
10:18 |
129 126-131 |
1330 |
162 150-166 |
326 259-440 |
4/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.8 |
163 |
3 |
29:28 |
9:55 |
Walk |
1.1 |
108 |
0 |
20 |
18:31 |
Still |
1.1 |
- |
- |
21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:09 |
36.54% |
More |
800m |
4:38 |
9:19 |
42.18% |
More |
1km |
5:51 |
9:25 |
43.51% |
More |
Mile |
9:28 |
9:28 |
45.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:26 |
9:26 |
45.87 |
5km |
31:23 |
10:06 |
46.92 |
5M |
51:58 |
10:24 |
46.16 |
10km |
1:05:26 |
10:32 |
45.79 |
10M |
1:48:21 |
10:50 |
45.72 |
Half |
2:24:16 |
11:01 |
45.09 |
20M |
3:45:54 |
11:18 |
45.62 |
Mara |
5:00:46 |
11:29 |
45.69 |
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