Wed 8th May 2024 at 7:01pm by RunRuss
Run > General
-
Time
36:23
-
Miles
4.99
-
Min/mi
7:17
-
Pacing
93.4%
-
WAVA
64.72
-
Stride(cm)
130
-
Cals
597
-
Watts
418
-
Cadence
170
-
BPM
161
-
%MHR
89.5
-
B/mi
1175
-
Asc(m)
64
-
Surface
Road
Notes & Comments
1) 1km - 4:19(4:19/km) 133/160bpm [573b/km] 60cal 424/530W
2) 1km - 4:29(4:29/km) 161/164bpm [722b/km] 74cal 421/505W
3) 1km - 4:32(4:32/km) 162/165bpm [734b/km] 75cal 433/503W
4) 1km - 4:40(4:40/km) 165/173bpm [769b/km] 78cal 403/457W
5) 1km - 4:35(4:35/km) 164/167bpm [753b/km] 76cal 402/471W
6) 1km - 4:38(4:38/km) 167/171bpm [774b/km] 78cal 409/491W
7) 1km - 4:42(4:42/km) 167/171bpm [784b/km] 79cal 416/494W
8) 1km - 4:21(4:21/km) 168/177bpm [731b/km] 75cal 423/531W
9) 0.03km - 7(3:33/km) 176/177bpm [624b/km] 2cal 535/539W
4:19 4:29 4:32 4:40 4:35 4:38 4:42 4:21 7
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 |
1:40 |
1:40 |
6:42 |
111 91-126 |
744 |
180 170-206 |
456 405-530 |
2/2 |
0.50 |
3:30 |
1:49 |
7:16 |
144 127-158 |
1048 |
173 170-176 |
451 411-517 |
8/0 |
0.75 |
5:13 |
1:43 |
6:53 |
158 156-161 |
1088 |
173 166-188 |
399 284-499 |
3/16 |
1.00 |
7:02 |
1:49 |
7:14 |
160 158-163 |
1159 |
170 166-174 |
429 336-486 |
4/4 |
1.25 |
8:51 |
1:49 |
7:17 |
162 160-164 |
1180 |
172 164-180 |
406 326-505 |
7/7 |
1.50 |
10:38 |
1:47 |
7:10 |
162 161-164 |
1161 |
171 168-176 |
453 425-503 |
5/2 |
1.75 |
12:28 |
1:50 |
7:20 |
163 162-165 |
1195 |
169 166-174 |
420 355-492 |
3/6 |
2.00 |
14:21 |
1:52 |
7:30 |
163 160-166 |
1222 |
170 164-174 |
408 350-485 |
4/0 |
2.25 |
16:13 |
1:53 |
7:31 |
165 162-173 |
1239 |
169 164-174 |
408 378-453 |
3/3 |
2.50 |
18:06 |
1:53 |
7:31 |
164 162-165 |
1233 |
167 152-174 |
396 355-422 |
1/3 |
2.75 |
19:59 |
1:53 |
7:31 |
163 162-165 |
1227 |
171 166-176 |
414 387-471 |
5/0 |
3.00 |
21:49 |
1:50 |
7:19 |
164 163-167 |
1199 |
172 162-190 |
384 276-465 |
4/11 |
3.25 |
23:37 |
1:49 |
7:14 |
164 161-168 |
1187 |
168 162-176 |
411 328-463 |
3/6 |
3.50 |
25:32 |
1:54 |
7:37 |
168 164-171 |
1280 |
169 164-182 |
400 330-470 |
5/6 |
3.75 |
27:22 |
1:50 |
7:21 |
167 164-170 |
1226 |
170 166-178 |
422 386-491 |
5/5 |
4.00 |
29:17 |
1:55 |
7:41 |
168 164-171 |
1291 |
168 164-176 |
437 379-494 |
6/1 |
4.25 |
31:09 |
1:52 |
7:30 |
167 164-169 |
1251 |
168 162-174 |
403 361-448 |
3/5 |
4.50 |
33:05 |
1:56 |
7:43 |
169 167-171 |
1303 |
168 164-172 |
405 380-462 |
5/0 |
4.75 |
34:52 |
1:47 |
7:08 |
164 157-169 |
1169 |
166 160-174 |
412 387-459 |
2/4 |
4.99 |
36:23 |
1:31 |
6:16 |
173 158-177 |
1084 |
172 164-190 |
453 389-539 |
3/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
170 |
5 |
36:23 |
7:17 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:21 |
52.00% |
More |
800m |
3:20 |
6:42 |
57.67% |
More |
1km |
4:18 |
6:55 |
58.29% |
More |
Mile |
7:01 |
7:01 |
60.73% |
More |
5k |
22:34 |
7:16 |
64.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:37 |
6:37 |
64.38 |
5km |
22:01 |
7:05 |
65.83 |
5M |
36:28 |
7:18 |
64.70 |
10km |
45:54 |
7:23 |
64.19 |
10M |
1:16:01 |
7:36 |
64.05 |
Half |
1:41:13 |
7:44 |
63.15 |
20M |
2:38:30 |
7:56 |
63.91 |
Mara |
3:31:01 |
8:03 |
64.01 |
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