Sat 11th May 2024 at 10:54am by knotme
Run > General
-
Time
3:34:44
-
Miles
8.94
-
Min/mi
24:01
-
Pacing
0%
-
WAVA
20.31
-
Stride(cm)
54
-
Cals
1578
-
Cadence
125
-
BPM
125
-
%MHR
73.1
-
B/mi
3002
-
Asc(m)
943
-
Hillscore
91
-
Surface
Road
Notes & Comments
1) 0mi - 2(14:45/mi) 51/51rpm 4.04/2.64mph
2) 0.62mi - 10:02(16:08/mi) 105/155bpm [1694b/mi] 86cal 65/85rpm 3.72/5.64mph
3) 0.62mi - 10:49(17:24/mi) 148/175bpm [2576b/mi] 105cal 64/87rpm 3.45/6.67mph
4) 0.62mi - 10:48(17:22/mi) 140/176bpm [2431b/mi] 89cal 63/89rpm 3.45/7.49mph
5) 0.62mi - 16:17(26:12/mi) 137/166bpm [3588b/mi] 119cal 51/79rpm 2.29/4.92mph
6) 0.62mi - 21:34(34:42/mi) 127/144bpm [4407b/mi] 126cal 54/80rpm 1.73/5.32mph
7) 0.62mi - 34:53(56:09/mi) 118/148bpm [6625b/mi] 165cal 61/78rpm 1.07/5.1mph
8) 0.62mi - 31:13(50:14/mi) 119/162bpm [5979b/mi] 201cal 52/78rpm 1.19/3.91mph
9) 0.62mi - 25:44(41:25/mi) 135/188bpm [5592b/mi] 203cal 62/100rpm 1.45/4.74mph
10) 0.62mi - 10:06(16:14/mi) 158/168bpm [2566b/mi] 102cal 75/97rpm 3.7/6.2mph
11) 0.62mi - 7:05(11:23/mi) 159/178bpm [1810b/mi] 72cal 81/93rpm 5.27/7.4mph
12) 0.62mi - 11:30(18:30/mi) 115/170bpm [2127b/mi] 105cal 62/84rpm 3.24/7.29mph
13) 0.62mi - 7:47(12:32/mi) 146/185bpm [1830b/mi] 70cal 77/88rpm 4.79/7mph
14) 0.62mi - 6:33(10:32/mi) 115/172bpm [1212b/mi] 28cal 77/90rpm 5.69/7.94mph
15) 0.24mi - 3:28(14:41/mi) 124/157bpm [1821b/mi] 107cal 63/86rpm 4.09/7.4mph
2 10:02 10:49 10:48 16:17 21:34 34:53 31:13 25:44 10:06 7:05 11:30 7:47 6:33 3:28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:50 |
2:50 |
11:20 |
107 90-112 |
1212 |
142 106-174 |
68/5 |
0.50 |
5:32 |
2:43 |
10:50 |
112 112-112 |
1214 |
157 98-170 |
63/0 |
0.75 |
8:25 |
2:53 |
11:31 |
112 112-112 |
1289 |
160 146-168 |
66/0 |
1.00 |
12:24 |
3:58 |
15:54 |
107 85-138 |
1701 |
137 98-164 |
57/0 |
1.25 |
17:01 |
4:37 |
18:29 |
138 124-157 |
2550 |
115 86-170 |
45/0 |
1.50 |
21:14 |
4:14 |
16:54 |
152 125-168 |
2570 |
124 96-170 |
49/0 |
1.75 |
26:00 |
4:45 |
19:02 |
142 117-165 |
2702 |
125 92-164 |
77/0 |
2.00 |
30:24 |
4:24 |
17:36 |
141 105-175 |
2481 |
139 64-178 |
76/0 |
2.25 |
33:11 |
2:47 |
11:08 |
165 146-176 |
1837 |
163 114-174 |
61/0 |
2.50 |
38:53 |
5:43 |
22:51 |
130 110-166 |
2970 |
102 90-150 |
58/0 |
2.75 |
44:21 |
5:28 |
21:51 |
140 119-166 |
3058 |
110 82-158 |
77/0 |
3.00 |
51:06 |
6:45 |
27:00 |
138 124-149 |
3725 |
95 82-156 |
72/0 |
3.25 |
1:01:20 |
10:14 |
40:56 |
131 102-142 |
5362 |
109 74-156 |
72/0 |
3.50 |
1:08:29 |
7:09 |
28:35 |
120 87-144 |
3429 |
108 56-160 |
42/3 |
3.75 |
1:17:16 |
8:47 |
35:08 |
132 121-144 |
4638 |
108 82-156 |
20/7 |
4.00 |
1:29:23 |
12:07 |
48:29 |
130 114-147 |
6302 |
131 82-156 |
7/2 |
4.25 |
1:41:04 |
11:42 |
46:47 |
120 86-148 |
5613 |
117 40-156 |
1/26 |
4.50 |
1:56:42 |
15:38 |
1:02:32 |
106 63-146 |
6628 |
102 72-156 |
35/2 |
4.75 |
2:07:04 |
10:22 |
41:26 |
133 110-162 |
5512 |
101 82-156 |
48/1 |
5.00 |
2:33:58 |
26:54 |
1:47:35 |
113 61-159 |
12158 |
110 44-156 |
2/0 |
5.25 |
2:51:10 |
17:12 |
1:08:47 |
103 44-168 |
7084 |
119 56-168 |
4/10 |
5.50 |
3:00:51 |
9:42 |
38:46 |
153 117-188 |
5932 |
124 82-200 |
0/77 |
5.75 |
3:07:10 |
6:19 |
25:15 |
155 142-168 |
3914 |
142 90-188 |
0/56 |
6.00 |
3:11:49 |
4:39 |
18:38 |
158 143-168 |
2944 |
148 88-190 |
1/27 |
6.25 |
3:14:53 |
3:03 |
12:14 |
161 154-168 |
1969 |
166 140-194 |
0/69 |
6.50 |
3:17:59 |
3:07 |
12:26 |
166 156-178 |
2065 |
162 138-180 |
0/105 |
6.75 |
3:20:32 |
2:32 |
10:09 |
151 133-165 |
1532 |
164 158-172 |
0/122 |
7.00 |
3:24:54 |
4:22 |
17:28 |
152 123-170 |
2655 |
121 102-176 |
0/163 |
7.25 |
4:04:09 |
39:15 |
2:37:00 |
92 44-133 |
14443 |
119 82-168 |
2/50 |
7.50 |
4:07:23 |
3:15 |
12:58 |
92 89-106 |
1193 |
153 104-168 |
0/6 |
7.75 |
4:10:48 |
3:25 |
13:39 |
152 102-185 |
2074 |
150 104-174 |
0/5 |
8.00 |
4:13:35 |
2:48 |
11:11 |
173 166-182 |
1935 |
159 134-176 |
0/0 |
8.25 |
4:16:50 |
3:14 |
12:56 |
141 98-166 |
1824 |
146 82-176 |
3/25 |
8.50 |
4:19:27 |
2:37 |
10:29 |
157 99-172 |
1646 |
152 110-178 |
0/78 |
8.75 |
4:21:39 |
2:12 |
8:49 |
105 98-113 |
925 |
168 156-180 |
0/89 |
8.94 |
4:24:39 |
3:00 |
16:12 |
126 113-157 |
2041 |
119 82-172 |
1/28 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
33.2 |
154 |
5.3 |
1:27:49 |
16:30 |
Walk |
38.2 |
99 |
3.6 |
1:41:06 |
27:58 |
Still |
28.6 |
- |
- |
1:15:44 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:40 |
36.80% |
More |
800m |
4:46 |
9:35 |
39.66% |
More |
1km |
5:51 |
9:25 |
42.07% |
More |
Mile |
10:39 |
10:39 |
39.61% |
More |
5k |
54:49 |
17:39 |
26.87% |
More |
5 miles |
2:33:55 |
30:47 |
15.48% |
More |
10k |
3:14:03 |
31:14 |
15.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
21:04 |
21:04 |
20.02 |
5km |
1:10:02 |
22:32 |
21.04 |
5M |
1:55:59 |
23:12 |
20.55 |
10km |
2:26:02 |
23:30 |
20.35 |
10M |
4:01:49 |
24:11 |
20.26 |
Half |
5:21:57 |
24:35 |
19.89 |
20M |
8:24:10 |
25:13 |
20.03 |
Mara |
11:11:15 |
25:37 |
19.96 |
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