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Sun 14th Jul 2024 at 3:59pm by GlennR
Run > General
-
Time
43:15
-
Miles
3.15
-
Min/mi
13:44
-
Pacing
85%
-
WAVA
39.36
-
Stride(cm)
81
-
Cals
431
-
Watts
256
-
Cadence
146
-
BPM
127
-
%MHR
73.2
-
B/mi
1739
-
Asc(m)
8
-
Surface
Road
Notes & Comments
Walk then jog-walk warm up.
1.5 miles run-walk fairly brisk.
Ten minutes walk-jog warm down.
Pacing not ideal for the faster part. Warm and the air quality wasn’t great.
Performance condition plus two, recovery time 22 hours.
1) 0.98mi - 15:00(15:14/mi) 108/128bpm [1646b/mi] 124cal 179/332W
2) 1mi - 12:07(12:07/mi) 137/144bpm [1661b/mi] 143cal 250/350W
3) 0.5mi - 6:05(12:09/mi) 143/148bpm [1738b/mi] 73cal 239/476W
4) 0.66mi - 10:00(15:03/mi) 132/149bpm [1987b/mi] 90cal 172/376W
5) 0.01mi - 3(10:26/mi) 134/134bpm [1399b/mi] 1cal 285/285W
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Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
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 |
2:17 |
2:17 |
18:19 |
86 75-92 |
1575 |
114 110-116 |
148 99-179 |
2/2 |
0.25 |
4:30 |
2:13 |
17:41 |
91 89-95 |
1609 |
114 110-116 |
145 132-181 |
0/1 |
0.38 |
6:20 |
1:50 |
14:42 |
105 93-119 |
1543 |
137 112-158 |
217 46-332 |
1/1 |
0.50 |
8:10 |
1:50 |
14:38 |
113 110-118 |
1654 |
141 110-158 |
235 145-301 |
1/1 |
0.63 |
10:00 |
1:50 |
14:39 |
115 111-119 |
1685 |
141 112-162 |
221 52-291 |
0/1 |
0.75 |
11:39 |
1:39 |
13:11 |
121 113-126 |
1594 |
150 114-162 |
249 60-294 |
1/1 |
0.88 |
13:21 |
1:42 |
13:36 |
124 120-127 |
1687 |
144 110-162 |
244 154-295 |
1/1 |
1.00 |
15:08 |
1:47 |
14:17 |
125 122-128 |
1786 |
145 106-230 |
240 140-315 |
1/1 |
1.13 |
16:35 |
1:27 |
11:33 |
132 123-136 |
1525 |
162 114-166 |
316 210-348 |
0/1 |
1.25 |
18:06 |
1:31 |
12:09 |
136 132-140 |
1653 |
156 114-166 |
296 168-335 |
1/2 |
1.38 |
19:36 |
1:30 |
12:03 |
136 133-140 |
1639 |
157 112-166 |
291 121-321 |
0/2 |
1.50 |
21:07 |
1:31 |
12:10 |
137 132-141 |
1667 |
154 106-168 |
291 164-331 |
1/1 |
1.63 |
22:39 |
1:31 |
12:10 |
137 135-140 |
1668 |
164 158-166 |
328 298-350 |
1/2 |
1.75 |
24:13 |
1:34 |
12:35 |
137 133-142 |
1723 |
151 94-166 |
280 56-340 |
1/1 |
1.88 |
25:47 |
1:34 |
12:33 |
139 136-144 |
1744 |
157 106-166 |
301 159-340 |
2/1 |
2.00 |
27:24 |
1:37 |
12:54 |
141 138-143 |
1818 |
161 94-168 |
316 102-345 |
1/0 |
2.13 |
28:58 |
1:34 |
12:32 |
141 137-146 |
1768 |
164 110-170 |
336 169-361 |
2/1 |
2.25 |
30:31 |
1:33 |
12:28 |
143 139-147 |
1782 |
167 160-170 |
346 302-360 |
2/1 |
2.38 |
31:59 |
1:28 |
11:40 |
144 140-148 |
1681 |
162 114-170 |
327 176-360 |
3/3 |
2.50 |
33:27 |
1:29 |
11:50 |
144 141-149 |
1704 |
167 108-172 |
374 240-476 |
3/1 |
2.63 |
35:35 |
2:07 |
16:57 |
131 121-148 |
2221 |
125 102-162 |
187 133-306 |
2/1 |
2.75 |
37:24 |
1:50 |
14:39 |
131 124-134 |
1919 |
136 38-164 |
242 53-316 |
2/2 |
2.88 |
39:12 |
1:47 |
14:19 |
132 130-134 |
1890 |
148 110-162 |
247 78-299 |
1/1 |
3.00 |
41:03 |
1:51 |
14:47 |
131 128-133 |
1936 |
138 38-164 |
225 52-310 |
1/1 |
3.13 |
42:53 |
1:50 |
14:40 |
133 130-134 |
1951 |
142 106-162 |
235 60-305 |
1/1 |
3.15 |
43:14 |
21 |
12:27 |
134 133-134 |
1669 |
161 160-162 |
285 281-290 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
67.0 |
161 |
2.4 |
28:58 |
12:13 |
Walk |
32.9 |
112 |
0.8 |
14:13 |
18:13 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:52 |
11:32 |
32.21% |
More |
800m |
5:57 |
11:58 |
37.16% |
More |
1km |
7:25 |
11:56 |
38.90% |
More |
Mile |
12:07 |
12:07 |
40.49% |
More |
5k |
42:21 |
13:38 |
39.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:07 |
12:07 |
40.50 |
5km |
42:36 |
13:43 |
39.30 |
5M |
1:12:12 |
14:26 |
37.99 |
10km |
1:31:53 |
14:47 |
37.38 |
10M |
2:35:46 |
15:35 |
36.57 |
Half |
3:30:10 |
16:03 |
35.65 |
20M |
5:36:02 |
16:48 |
35.33 |
Mara |
7:33:24 |
17:18 |
34.92 |
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