Thu 9th May 2024 at 8:12am by Flash⚡Gordy
Run > General
-
Time
1:38:20
-
Miles
13.07
-
Min/mi
7:31
-
Pacing
88.3%
-
WAVA
59.89
-
Stride(cm)
129
-
Cals
1487
-
Watts
400
-
Cadence
166
-
BPM
155
-
%MHR
91.9
-
B/mi
1169
-
Asc(m)
215
-
Hillscore
19
-
Surface
Road
Notes & Comments
1) 0.62mi - 5:31(8:52/mi) 139/153bpm [1233b/mi] 76cal 334/511W
2) 0.62mi - 4:34(7:21/mi) 156/162bpm [1147b/mi] 71cal 410/511W
3) 0.62mi - 4:31(7:17/mi) 161/165bpm [1172b/mi] 73cal 419/517W
4) 0.62mi - 4:39(7:28/mi) 161/168bpm [1203b/mi] 74cal 437/514W
5) 0.62mi - 4:46(7:40/mi) 163/166bpm [1251b/mi] 76cal 426/473W
6) 0.62mi - 4:43(7:35/mi) 164/168bpm [1243b/mi] 76cal 438/518W
7) 0.62mi - 4:54(7:54/mi) 163/167bpm [1287b/mi] 78cal 420/473W
8) 0.62mi - 4:57(7:58/mi) 163/168bpm [1299b/mi] 79cal 412/486W
9) 0.62mi - 4:39(7:28/mi) 164/167bpm [1226b/mi] 75cal 437/509W
10) 0.62mi - 4:43(7:36/mi) 164/169bpm [1245b/mi] 76cal 429/497W
11) 0.62mi - 4:40(7:30/mi) 160/167bpm [1200b/mi] 73cal 395/466W
12) 0.62mi - 4:28(7:12/mi) 155/163bpm [1115b/mi] 67cal 370/439W
13) 0.62mi - 4:36(7:24/mi) 150/156bpm [1110b/mi] 64cal 365/436W
14) 0.62mi - 4:31(7:16/mi) 148/154bpm [1075b/mi] 62cal 355/389W
15) 0.62mi - 4:42(7:33/mi) 149/155bpm [1125b/mi] 65cal 352/434W
16) 0.62mi - 4:30(7:15/mi) 147/152bpm [1066b/mi] 66cal 360/392W
17) 0.62mi - 4:38(7:27/mi) 147/152bpm [1096b/mi] 65cal 359/396W
18) 0.62mi - 4:31(7:16/mi) 146/156bpm [1062b/mi] 66cal 371/475W
19) 0.62mi - 4:28(7:12/mi) 152/158bpm [1094b/mi] 66cal 408/466W
20) 0.62mi - 4:33(7:19/mi) 156/159bpm [1141b/mi] 69cal 421/505W
21) 0.62mi - 4:38(7:28/mi) 155/162bpm [1158b/mi] 68cal 410/514W
22) 0.02mi - 8(7:41/mi) 162/162bpm [1243b/mi] 2cal 446/462W
5:31 4:34 4:31 4:39 4:46 4:43 4:54 4:57 4:39 4:43 4:40 4:28 4:36 4:31 4:42 4:30 4:38 4:31 4:28 4:33 4:38 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.
|
0.50 |
4:14 |
4:14 |
8:29 |
138 85-153 |
1170 |
161 102-170 |
360 50-462 |
5/7 |
1.00 |
8:18 |
4:03 |
8:07 |
152 134-162 |
1233 |
165 90-172 |
413 189-511 |
16/7 |
1.50 |
11:56 |
3:38 |
7:16 |
157 150-165 |
1142 |
167 162-172 |
409 349-517 |
7/11 |
2.00 |
15:34 |
3:38 |
7:16 |
160 151-165 |
1164 |
166 164-172 |
404 342-501 |
14/5 |
2.50 |
19:21 |
3:47 |
7:34 |
163 156-168 |
1233 |
169 160-174 |
452 357-514 |
21/3 |
3.00 |
23:14 |
3:53 |
7:46 |
163 158-166 |
1267 |
166 88-172 |
427 137-473 |
20/1 |
3.50 |
26:56 |
3:42 |
7:24 |
163 158-165 |
1205 |
168 166-172 |
424 394-482 |
10/3 |
4.00 |
30:53 |
3:57 |
7:54 |
165 159-168 |
1304 |
165 114-172 |
432 129-518 |
19/2 |
4.50 |
35:14 |
4:21 +29
|
8:43 |
161 151-167 |
1403 |
168 160-174 |
427 197-473 |
22/2 |
5.00 |
39:17 |
4:02 |
8:04 |
163 156-168 |
1316 |
168 160-172 |
442 282-486 |
17/2 |
5.50 |
43:00 |
3:44 |
7:27 |
164 159-167 |
1222 |
168 164-174 |
437 380-509 |
17/5 |
6.00 |
46:50 |
3:50 |
7:39 |
166 164-169 |
1271 |
167 164-170 |
445 381-497 |
24/2 |
6.50 |
50:37 |
3:47 |
7:34 |
162 154-167 |
1226 |
166 162-168 |
415 344-466 |
11/6 |
7.00 |
54:16 |
3:39 |
7:18 |
155 149-163 |
1132 |
165 118-168 |
365 179-428 |
8/14 |
7.50 |
57:52 |
3:36 |
7:12 |
155 147-163 |
1115 |
166 162-170 |
367 322-439 |
3/16 |
8.00 |
1:01:34 |
3:43 |
7:25 |
150 147-156 |
1113 |
165 148-172 |
371 233-436 |
3/19 |
8.50 |
1:05:13 |
3:39 |
7:18 |
148 146-151 |
1080 |
165 162-174 |
346 328-371 |
2/21 |
9.00 |
1:08:50 |
3:37 |
7:14 |
151 147-155 |
1093 |
167 164-184 |
369 342-395 |
2/12 |
9.50 |
1:12:40 |
3:50 |
7:39 |
146 142-149 |
1118 |
166 162-170 |
341 89-434 |
0/21 |
10.00 |
1:16:17 |
3:37 |
7:14 |
148 143-152 |
1071 |
167 164-172 |
369 333-392 |
1/15 |
10.50 |
1:20:02 |
3:45 |
7:30 |
148 140-152 |
1109 |
167 162-172 |
366 231-396 |
1/14 |
11.00 |
1:23:39 |
3:37 |
7:15 |
143 139-149 |
1036 |
167 164-172 |
347 326-398 |
1/26 |
11.50 |
1:27:18 |
3:38 |
7:17 |
154 149-158 |
1121 |
168 164-172 |
426 359-475 |
12/5 |
12.00 |
1:30:57 |
3:40 |
7:19 |
151 146-159 |
1105 |
167 158-178 |
417 228-505 |
7/13 |
12.50 |
1:34:34 |
3:37 |
7:14 |
156 149-159 |
1127 |
168 160-178 |
404 328-474 |
5/13 |
13.00 |
1:38:19 |
3:45 |
7:30 |
155 146-161 |
1163 |
168 158-176 |
412 331-514 |
11/9 |
13.07 |
1:38:49 |
30 |
7:28 |
161 160-162 |
1203 |
168 164-172 |
457 436-474 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.5 |
166 |
13 |
1:37:19 |
7:30 |
Walk |
0.5 |
111 |
0 |
28 |
13:43 |
Still |
0.5 |
- |
- |
32 |
- |
Pause |
0.5 |
- |
- |
29 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
43.35% |
More |
800m |
3:32 |
7:07 |
49.14% |
More |
1km |
4:27 |
7:10 |
51.17% |
More |
Mile |
7:11 |
7:11 |
54.60% |
More |
5k |
22:40 |
7:18 |
58.85% |
More |
5 miles |
36:36 |
7:19 |
59.15% |
More |
10k |
45:31 |
7:20 |
59.37% |
More |
10 miles |
1:15:05 |
7:30 |
59.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:27 |
6:27 |
60.84 |
5km |
21:27 |
6:54 |
62.17 |
5M |
35:31 |
7:06 |
60.94 |
10km |
44:43 |
7:12 |
60.45 |
10M |
1:14:02 |
7:24 |
60.29 |
Half |
1:38:34 |
7:31 |
59.44 |
20M |
2:34:22 |
7:43 |
60.14 |
Mara |
3:25:31 |
7:51 |
60.23 |
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