Sat 11th May 2024 at 9:03am by Tomnik
Run > General
-
Time
28:44
-
Miles
3.12
-
Min/mi
9:13
-
Pacing
92.7%
-
WAVA
56.56
-
Stride(cm)
98
-
Cals
353
-
Watts
315
-
Cadence
179
-
BPM
130
-
%MHR
75.8
-
B/mi
1193
-
Asc(m)
43
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 0.62mi - 6:03(9:44/mi) 117/131bpm [1139b/mi] 68cal 286/405W
2) 0.62mi - 5:46(9:17/mi) 128/133bpm [1188b/mi] 71cal 314/393W
3) 0.62mi - 5:24(8:41/mi) 130/134bpm [1129b/mi] 67cal 306/334W
4) 0.62mi - 5:38(9:05/mi) 136/144bpm [1234b/mi] 72cal 326/416W
5) 0.62mi - 5:34(8:57/mi) 137/147bpm [1226b/mi] 71cal 329/495W
6) 0.02mi - 19(18:30/mi) 147/148bpm [2721b/mi] 4cal 173/342W
6:03 5:46 5:24 5:38 5:34 19
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 |
1:20 |
1:20 |
10:42 |
98 74-118 |
1048 |
178 174-186 |
284 232-323 |
2/1 |
0.25 |
2:33 |
1:13 |
9:40 |
121 115-124 |
1170 |
178 172-184 |
280 269-299 |
1/2 |
0.38 |
3:44 |
1:12 |
9:32 |
122 120-124 |
1164 |
178 168-184 |
306 276-329 |
2/1 |
0.50 |
4:52 |
1:07 |
8:59 |
121 118-124 |
1087 |
176 92-188 |
264 109-334 |
1/7 |
0.63 |
6:04 |
1:12 |
9:38 |
126 119-131 |
1214 |
183 180-186 |
354 291-405 |
7/0 |
0.75 |
7:14 |
1:10 |
9:20 |
125 117-131 |
1166 |
182 178-186 |
313 294-383 |
1/1 |
0.88 |
8:24 |
1:10 |
9:22 |
130 128-132 |
1219 |
181 178-188 |
337 304-393 |
5/0 |
1.00 |
9:39 |
1:15 |
10:02 |
130 128-133 |
1305 |
179 174-182 |
296 269-362 |
4/1 |
1.13 |
10:44 |
1:05 |
8:40 |
127 125-128 |
1101 |
181 178-188 |
303 267-334 |
0/2 |
1.25 |
11:52 |
1:08 |
9:01 |
129 123-133 |
1164 |
182 176-188 |
324 304-336 |
1/0 |
1.38 |
12:56 |
1:04 |
8:32 |
130 126-133 |
1110 |
179 176-182 |
287 244-310 |
1/4 |
1.50 |
14:03 |
1:07 |
8:52 |
127 126-129 |
1127 |
180 178-182 |
317 310-327 |
0/3 |
1.63 |
15:07 |
1:05 |
8:37 |
130 128-131 |
1121 |
179 174-184 |
299 277-322 |
1/3 |
1.75 |
16:13 |
1:06 |
8:49 |
130 128-131 |
1145 |
179 174-184 |
316 305-334 |
1/2 |
1.88 |
17:17 |
1:04 |
8:32 |
132 131-134 |
1125 |
181 178-186 |
310 298-331 |
1/2 |
2.00 |
18:25 |
1:08 |
9:03 |
132 126-137 |
1194 |
179 174-184 |
327 278-346 |
2/3 |
2.13 |
19:29 |
1:03 |
8:27 |
134 131-137 |
1132 |
179 172-182 |
290 243-364 |
2/6 |
2.25 |
20:42 |
1:13 |
9:44 |
138 133-142 |
1344 |
178 174-182 |
345 301-416 |
5/0 |
2.38 |
21:49 |
1:08 |
9:02 |
137 135-141 |
1237 |
179 174-186 |
335 288-397 |
4/1 |
2.50 |
23:00 |
1:11 |
9:24 |
142 138-144 |
1335 |
177 174-178 |
332 309-372 |
4/0 |
2.63 |
24:10 |
1:10 |
9:18 |
136 133-139 |
1265 |
178 176-182 |
302 278-348 |
1/1 |
2.75 |
25:15 |
1:06 |
8:46 |
131 125-134 |
1149 |
180 178-184 |
313 293-337 |
1/1 |
2.88 |
26:21 |
1:06 |
8:46 |
138 134-140 |
1209 |
181 176-186 |
320 305-334 |
1/1 |
3.00 |
27:21 |
1:00 |
8:03 |
140 136-142 |
1127 |
180 176-184 |
314 281-344 |
0/6 |
3.12 |
28:43 |
1:22 |
11:01 |
141 134-148 |
1554 |
177 96-184 |
384 87-495 |
9/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
179 |
3.1 |
28:35 |
9:10 |
Walk |
0.2 |
93 |
0 |
4 |
10:05 |
Still |
0.2 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:22 |
42.90% |
More |
800m |
4:17 |
8:36 |
49.93% |
More |
1km |
5:22 |
8:39 |
51.85% |
More |
Mile |
8:43 |
8:43 |
54.33% |
More |
5k |
28:18 |
9:06 |
57.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:36 |
8:36 |
55.09 |
5km |
28:36 |
9:12 |
56.47 |
5M |
47:22 |
9:28 |
55.78 |
10km |
59:38 |
9:36 |
55.44 |
10M |
1:38:46 |
9:53 |
55.46 |
Half |
2:11:29 |
10:02 |
54.77 |
20M |
3:25:55 |
10:18 |
55.42 |
Mara |
4:34:09 |
10:28 |
55.50 |
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