Thu 9th May 2024 at 6:26pm by AliRuns
Run > General
-
Time
40:13
-
Miles
4.01
-
Min/mi
10:02
-
Pacing
40.8%
-
WAVA
50.27
-
Stride(cm)
99
-
Cals
396
-
Watts
252
-
Cadence
162
-
BPM
142
-
B/mi
1427
-
Asc(m)
41
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 1mi - 10:03(10:03/mi) 144/160bpm [1447b/mi] 101cal 237/313W
2) 1mi - 9:41(9:41/mi) 155/164bpm [1500b/mi] 103cal 248/341W
3) 1mi - 10:50(10:50/mi) 134/145bpm [1451b/mi] 102cal 237/311W
4) 1mi - 9:32(9:32/mi) 137/142bpm [1306b/mi] 89cal 262/310W
5) 0.01mi - 8(10:35/mi) 138/140bpm [1460b/mi] 1cal 253/257W
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 |
1:23 |
1:23 |
11:01 |
120 101-132 |
1321 |
157 154-168 |
200 152-231 |
0/10 |
0.25 |
2:39 |
1:16 |
10:08 |
135 132-138 |
1368 |
159 156-164 |
246 224-265 |
1/2 |
0.38 |
3:53 |
1:15 |
9:57 |
138 137-141 |
1373 |
159 156-162 |
229 210-245 |
0/5 |
0.50 |
5:07 |
1:14 |
9:51 |
146 141-147 |
1438 |
160 158-162 |
234 223-243 |
0/4 |
0.63 |
6:21 |
1:14 |
9:49 |
149 147-152 |
1463 |
162 160-166 |
244 217-306 |
2/5 |
0.75 |
7:35 |
1:14 |
9:54 |
155 152-156 |
1534 |
162 158-166 |
261 231-313 |
2/2 |
0.88 |
8:49 |
1:14 |
9:54 |
157 155-160 |
1553 |
163 160-168 |
262 238-291 |
2/1 |
1.00 |
10:02 |
1:13 |
9:47 |
160 159-160 |
1565 |
163 160-166 |
249 244-257 |
1/1 |
1.13 |
11:17 |
1:15 |
9:57 |
159 158-160 |
1582 |
162 158-164 |
259 245-284 |
3/1 |
1.25 |
12:32 |
1:15 |
10:00 |
161 160-163 |
1609 |
162 158-166 |
262 241-290 |
3/1 |
1.38 |
13:44 |
1:12 |
9:36 |
162 159-164 |
1556 |
163 160-166 |
241 229-249 |
1/3 |
1.50 |
14:56 |
1:12 |
9:34 |
161 159-162 |
1540 |
163 162-166 |
232 225-240 |
0/6 |
1.63 |
16:08 |
1:12 |
9:38 |
155 152-161 |
1493 |
163 160-166 |
251 233-260 |
1/1 |
1.75 |
17:20 |
1:12 |
9:35 |
157 155-158 |
1505 |
163 162-166 |
232 218-255 |
0/6 |
1.88 |
18:32 |
1:13 |
9:40 |
154 152-155 |
1489 |
163 162-166 |
236 228-255 |
1/3 |
2.00 |
22:56 |
4:24 +3:14
|
35:11 |
132 99-153 |
4644 |
160 116-166 |
276 101-341 |
2/3 |
2.13 |
24:15 |
1:18 |
10:27 |
136 125-139 |
1422 |
161 158-162 |
261 236-281 |
4/0 |
2.25 |
25:34 |
1:19 |
10:34 |
139 139-140 |
1469 |
162 158-164 |
275 255-291 |
6/0 |
2.38 |
26:49 |
1:15 |
10:02 |
138 136-140 |
1384 |
162 160-166 |
248 239-268 |
1/1 |
2.50 |
28:05 |
1:16 |
10:09 |
138 136-139 |
1400 |
161 158-164 |
279 243-311 |
6/0 |
2.63 |
30:07 |
2:02 |
16:15 |
133 119-145 |
2162 |
161 144-166 |
259 67-288 |
2/0 |
2.75 |
31:21 |
1:14 |
9:48 |
123 115-126 |
1206 |
163 160-166 |
252 214-265 |
0/1 |
2.88 |
32:33 |
1:12 |
9:39 |
129 126-132 |
1245 |
163 160-166 |
243 234-249 |
0/3 |
3.00 |
33:47 |
1:13 |
9:48 |
133 132-134 |
1303 |
164 162-168 |
255 248-267 |
1/1 |
3.13 |
34:59 |
1:12 |
9:37 |
135 133-137 |
1299 |
164 162-166 |
244 235-252 |
1/2 |
3.25 |
36:12 |
1:13 |
9:41 |
136 135-137 |
1318 |
164 162-166 |
259 240-281 |
2/2 |
3.38 |
37:24 |
1:12 |
9:36 |
135 134-137 |
1296 |
165 162-168 |
247 228-276 |
0/5 |
3.50 |
38:39 |
1:16 |
10:07 |
136 134-137 |
1375 |
164 162-166 |
289 266-309 |
6/0 |
3.63 |
39:54 |
1:14 |
9:53 |
136 135-137 |
1344 |
163 160-166 |
266 253-289 |
3/0 |
3.75 |
41:06 |
1:13 |
9:42 |
138 137-141 |
1339 |
162 160-164 |
275 238-310 |
5/0 |
3.88 |
42:13 |
1:07 |
8:57 |
140 138-142 |
1253 |
164 160-168 |
253 230-264 |
0/3 |
4.00 |
43:18 |
1:05 |
8:38 |
141 140-142 |
1218 |
163 160-164 |
259 235-279 |
0/9 |
4.01 |
43:27 |
9 |
12:04 |
138 138-139 |
1665 |
163 162-164 |
253 250-257 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.1 |
162 |
4 |
39:36 |
9:53 |
Walk |
7.7 |
118 |
0 |
3:20 |
6:28:14 |
Still |
1.2 |
- |
- |
31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:47 |
41.77% |
More |
800m |
4:37 |
9:16 |
43.63% |
More |
1km |
5:52 |
9:26 |
44.66% |
More |
Mile |
9:31 |
9:31 |
46.78% |
More |
5k |
34:18 |
11:02 |
45.34% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:14 |
9:14 |
48.19 |
5km |
30:41 |
9:53 |
50.67 |
5M |
50:49 |
10:10 |
49.93 |
10km |
1:03:59 |
10:18 |
49.64 |
10M |
1:45:57 |
10:36 |
49.28 |
Half |
2:21:03 |
10:46 |
48.28 |
20M |
3:40:53 |
11:03 |
48.39 |
Mara |
4:54:05 |
11:13 |
48.04 |
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