Sat 4th May 2024 at 9:12am by Jon Berry
Run > General
-
Time
40:12
-
Miles
4.68
-
Min/mi
8:35
-
Pacing
93.9%
-
WAVA
56.81
-
Stride(cm)
116
-
Cals
501
-
Watts
346
-
Cadence
161
-
BPM
126
-
%MHR
75
-
B/mi
1082
-
Asc(m)
85
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1.61km - 9:04(5:38/km) 120/133bpm [677b/km] 110cal 344/454W
2) 1.61km - 8:49(5:28/km) 120/126bpm [657b/km] 106cal 329/500W
3) 1.61km - 8:27(5:15/km) 132/140bpm [693b/km] 110cal 341/476W
4) 1.61km - 8:11(5:05/km) 131/138bpm [666b/km] 105cal 347/393W
5) 1.1km - 5:41(5:11/km) 129/132bpm [669b/km] 70cal 375/476W
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 |
1:07 |
1:07 |
9:00 |
88 64-107 |
792 |
158 150-166 |
314 289-341 |
1/4 |
0.25 |
2:14 |
1:06 |
8:51 |
113 108-116 |
1001 |
159 156-162 |
352 312-409 |
3/1 |
0.38 |
3:24 |
1:10 |
9:20 |
120 116-124 |
1121 |
161 160-162 |
392 359-423 |
7/0 |
0.50 |
4:34 |
1:10 |
9:18 |
127 124-130 |
1182 |
162 158-166 |
417 370-453 |
11/0 |
0.63 |
5:42 |
1:08 |
9:07 |
132 130-133 |
1204 |
160 158-162 |
318 300-367 |
3/1 |
0.75 |
6:53 |
1:11 |
9:25 |
128 126-130 |
1205 |
159 146-164 |
376 304-447 |
6/1 |
0.88 |
7:58 |
1:05 |
8:41 |
129 128-131 |
1121 |
158 152-160 |
348 313-454 |
3/1 |
1.00 |
9:04 |
1:06 |
8:45 |
122 116-130 |
1067 |
157 154-160 |
257 232-330 |
3/11 |
1.13 |
10:15 |
1:11 |
9:30 |
116 111-118 |
1103 |
160 154-164 |
354 266-500 |
0/10 |
1.25 |
11:24 |
1:09 |
9:14 |
116 115-118 |
1071 |
157 152-162 |
271 216-440 |
8/5 |
1.38 |
12:29 |
1:05 |
8:43 |
117 115-119 |
1019 |
160 158-162 |
326 305-360 |
1/7 |
1.50 |
13:33 |
1:03 |
8:27 |
120 119-121 |
1013 |
160 156-162 |
339 321-369 |
1/3 |
1.63 |
14:35 |
1:02 |
8:17 |
121 121-122 |
1002 |
161 158-164 |
323 292-342 |
3/5 |
1.75 |
15:37 |
1:02 |
8:19 |
121 120-123 |
1007 |
162 160-164 |
343 323-362 |
1/5 |
1.88 |
16:46 |
1:08 |
9:07 |
122 120-123 |
1113 |
161 154-170 |
367 340-468 |
1/1 |
2.00 |
17:52 |
1:06 |
8:52 |
124 121-126 |
1099 |
160 156-162 |
311 300-390 |
6/3 |
2.13 |
18:57 |
1:04 |
8:36 |
120 120-121 |
1031 |
162 160-166 |
329 290-447 |
1/2 |
2.25 |
20:01 |
1:04 |
8:34 |
131 121-138 |
1123 |
163 160-168 |
409 361-476 |
7/1 |
2.38 |
21:06 |
1:05 |
8:43 |
138 137-139 |
1202 |
159 154-162 |
327 289-372 |
3/0 |
2.50 |
22:08 |
1:02 |
8:18 |
137 136-140 |
1138 |
162 160-166 |
343 284-392 |
1/4 |
2.63 |
23:08 |
1:00 |
7:58 |
138 134-140 |
1100 |
162 160-166 |
312 277-362 |
0/7 |
2.75 |
24:10 |
1:02 |
8:17 |
133 133-134 |
1102 |
162 156-168 |
345 288-401 |
2/3 |
2.88 |
25:14 |
1:04 |
8:30 |
130 128-133 |
1105 |
161 158-162 |
327 303-357 |
0/6 |
3.00 |
26:19 |
1:04 |
8:35 |
129 129-130 |
1108 |
161 156-164 |
333 319-354 |
1/1 |
3.13 |
27:22 |
1:03 |
8:24 |
128 127-130 |
1074 |
162 158-168 |
310 288-331 |
0/3 |
3.25 |
28:21 |
1:00 |
7:58 |
126 125-127 |
1004 |
164 162-166 |
338 302-366 |
1/6 |
3.38 |
29:22 |
1:01 |
8:08 |
129 127-132 |
1049 |
164 162-166 |
354 341-367 |
1/2 |
3.50 |
30:21 |
58 |
7:46 |
136 132-138 |
1056 |
163 162-168 |
366 359-374 |
1/1 |
3.63 |
31:26 |
1:06 +5
|
8:44 |
136 135-137 |
1188 |
164 162-166 |
361 203-393 |
2/1 |
3.75 |
32:29 |
1:03 |
8:24 |
133 131-134 |
1116 |
162 160-164 |
354 341-366 |
1/1 |
3.88 |
33:31 |
1:02 |
8:17 |
132 131-133 |
1094 |
162 160-164 |
343 336-350 |
2/2 |
4.00 |
34:34 |
1:02 |
8:19 |
132 131-133 |
1099 |
162 156-166 |
350 334-365 |
1/0 |
4.13 |
35:38 |
1:04 |
8:36 |
130 130-131 |
1117 |
161 152-164 |
346 313-357 |
2/0 |
4.25 |
36:39 |
1:01 |
8:10 |
129 126-131 |
1053 |
163 160-168 |
345 331-365 |
1/2 |
4.38 |
37:45 |
1:06 |
8:49 |
126 126-127 |
1110 |
161 150-164 |
346 318-376 |
2/2 |
4.50 |
38:44 |
59 |
7:52 |
127 127-129 |
1000 |
165 160-168 |
383 333-471 |
4/0 |
4.63 |
39:46 |
1:02 |
8:17 |
129 128-131 |
1068 |
164 162-166 |
418 358-470 |
6/1 |
4.68 |
40:16 |
30 |
8:39 |
130 129-132 |
1125 |
163 158-166 |
459 450-476 |
5/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.7 |
161 |
4.4 |
37:43 |
8:34 |
Walk |
6.3 |
154 |
0.3 |
2:33 |
9:09 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:54 |
42.87% |
More |
800m |
3:59 |
8:01 |
49.90% |
More |
1km |
5:03 |
8:08 |
51.29% |
More |
Mile |
8:12 |
8:12 |
53.64% |
More |
5k |
26:03 |
8:23 |
57.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:50 |
7:50 |
56.12 |
5km |
26:02 |
8:23 |
57.49 |
5M |
43:07 |
8:37 |
56.58 |
10km |
54:17 |
8:44 |
56.15 |
10M |
1:29:54 |
8:59 |
56.08 |
Half |
1:59:42 |
9:08 |
55.31 |
20M |
3:07:26 |
9:22 |
55.98 |
Mara |
4:09:33 |
9:31 |
56.06 |
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