Sun 3rd Dec 2023 at 8:15am by damo_HAC
Run > Race
- warm
-
Time
2:44:59
-
Miles
26.43
-
Min/mi
6:15
-
Pacing
95.8%
-
WAVA
80.64
-
Stride(cm)
149
-
Cals
2913
-
Watts
482
-
Cadence
173
-
BPM
161
-
%MHR
90.5
-
B/mi
1006
-
Asc(m)
53
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 3:56(3:56/km) 143/154bpm [562b/km] 61cal 466/511W
2) 1km - 3:52(3:52/km) 159/170bpm [615b/km] 67cal 462/471W
3) 1km - 3:50(3:50/km) 168/173bpm [644b/km] 68cal 467/481W
4) 1km - 3:49(3:49/km) 173/178bpm [661b/km] 69cal 488/503W
5) 1km - 3:48(3:48/km) 165/176bpm [628b/km] 67cal 496/536W
6) 1km - 3:46(3:46/km) 158/161bpm [596b/km] 64cal 540/584W
7) 1km - 3:47(3:47/km) 161/162bpm [608b/km] 65cal 523/537W
8) 1km - 3:46(3:46/km) 160/162bpm [602b/km] 64cal 491/515W
9) 1km - 3:45(3:45/km) 161/163bpm [603b/km] 64cal 520/543W
10) 1km - 3:44(3:44/km) 161/162bpm [600b/km] 63cal 492/516W
11) 1km - 3:51(3:51/km) 161/163bpm [621b/km] 65cal 504/532W
12) 1km - 3:47(3:47/km) 160/162bpm [604b/km] 63cal 502/533W
13) 1km - 3:46(3:46/km) 161/162bpm [606b/km] 63cal 509/569W
14) 1km - 3:45(3:45/km) 160/161bpm [600b/km] 62cal 481/499W
15) 1km - 3:47(3:47/km) 160/162bpm [604b/km] 62cal 483/504W
16) 1km - 3:44(3:44/km) 160/163bpm [596b/km] 61cal 476/499W
17) 1km - 3:43(3:43/km) 161/162bpm [599b/km] 61cal 479/499W
18) 1km - 3:48(3:48/km) 161/162bpm [612b/km] 62cal 527/556W
19) 1km - 3:47(3:47/km) 161/162bpm [609b/km] 61cal 474/489W
20) 1km - 3:50(3:50/km) 159/160bpm [608b/km] 69cal 456/478W
21) 1km - 3:46(3:46/km) 161/162bpm [607b/km] 70cal 491/509W
22) 1km - 3:50(3:50/km) 160/162bpm [613b/km] 73cal 502/532W
23) 1km - 3:48(3:48/km) 161/163bpm [611b/km] 73cal 525/540W
24) 1km - 3:51(3:51/km) 161/163bpm [621b/km] 74cal 520/539W
25) 1km - 3:48(3:48/km) 160/162bpm [609b/km] 73cal 502/583W
26) 1km - 3:53(3:53/km) 160/161bpm [620b/km] 73cal 490/504W
27) 1km - 3:55(3:55/km) 161/162bpm [630b/km] 74cal 504/548W
28) 1km - 3:55(3:55/km) 161/162bpm [630b/km] 73cal 499/542W
29) 1km - 3:54(3:54/km) 161/163bpm [627b/km] 73cal 460/476W
30) 1km - 3:54(3:54/km) 160/161bpm [625b/km] 74cal 476/524W
31) 1km - 3:56(3:56/km) 160/162bpm [630b/km] 74cal 493/598W
32) 1km - 3:56(3:56/km) 161/162bpm [634b/km] 74cal 494/599W
33) 1km - 4:03(4:03/km) 161/171bpm [653b/km] 72cal 471/492W
34) 1km - 4:05(4:05/km) 163/173bpm [665b/km] 74cal 496/565W
35) 1km - 4:09(4:09/km) 160/167bpm [664b/km] 73cal 457/489W
36) 1km - 3:58(3:58/km) 160/162bpm [634b/km] 72cal 460/472W
37) 1km - 4:04(4:04/km) 162/173bpm [659b/km] 73cal 443/465W
38) 1km - 4:08(4:08/km) 163/176bpm [674b/km] 71cal 433/463W
39) 1km - 4:02(4:02/km) 161/163bpm [649b/km] 73cal 437/453W
40) 1km - 4:08(4:08/km) 163/169bpm [672b/km] 71cal 432/446W
41) 1km - 4:03(4:03/km) 167/177bpm [676b/km] 70cal 444/478W
42) 1km - 4:04(4:04/km) 165/169bpm [671b/km] 69cal 438/464W
43) 0.5km - 1:56(3:53/km) 166/169bpm [644b/km] 34cal 448/496W
44) 0.03km - 7(3:42/km) 169/169bpm [625b/km] 2cal 468/475W
3:56 3:52 3:50 3:49 3:48 3:46 3:47 3:46 3:45 3:44 3:51 3:47 3:46 3:45 3:47 3:44 3:43 3:48 3:47 3:50 3:46 3:50 3:48 3:51 3:48 3:53 3:55 3:55 3:54 3:54 3:56 3:56 4:03 4:05 4:09 3:58 4:04 4:08 4:02 4:08 4:03 4:04 1:56 7
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.00 |
6:16 |
6:16 |
6:16 |
147 85-159 |
921 |
169 164-172 |
466 283-511 |
5/8 |
2.00 |
12:27 |
6:11 |
6:11 |
167 159-173 |
1031 |
170 166-176 |
466 450-492 |
4/6 |
3.00 |
18:37 |
6:11 |
6:11 |
171 157-178 |
1057 |
172 170-176 |
490 466-531 |
3/5 |
4.00 |
24:40 |
6:03 |
6:03 |
159 151-162 |
962 |
173 170-178 |
534 487-584 |
8/4 |
5.00 |
30:45 |
6:04 |
6:04 |
161 159-162 |
978 |
172 170-176 |
503 466-537 |
5/5 |
6.00 |
36:46 |
6:01 |
6:01 |
161 159-163 |
968 |
173 170-176 |
508 472-543 |
7/6 |
7.00 |
42:55 |
6:09 |
6:09 |
161 159-163 |
991 |
173 170-178 |
502 486-532 |
6/5 |
8.00 |
48:58 |
6:03 |
6:03 |
160 158-162 |
969 |
173 170-178 |
507 464-569 |
9/5 |
9.00 |
55:02 |
6:04 |
6:04 |
160 158-161 |
970 |
173 170-178 |
482 452-508 |
5/6 |
10.00 |
1:01:02 |
6:00 |
6:00 |
161 159-163 |
967 |
173 170-180 |
479 465-504 |
4/9 |
11.00 |
1:07:05 |
6:02 |
6:02 |
161 157-162 |
972 |
174 170-176 |
501 462-540 |
7/5 |
12.00 |
1:13:13 |
6:08 |
6:08 |
160 157-162 |
981 |
173 170-178 |
478 448-556 |
2/9 |
13.00 |
1:19:18 |
6:05 |
6:05 |
160 157-162 |
973 |
173 170-176 |
476 447-508 |
5/5 |
14.00 |
1:25:26 |
6:09 |
6:09 |
160 159-162 |
984 |
174 172-182 |
508 483-532 |
7/2 |
15.00 |
1:31:38 |
6:12 |
6:12 |
161 160-163 |
998 |
174 172-180 |
520 470-540 |
10/6 |
16.00 |
1:37:47 |
6:09 |
6:09 |
160 158-162 |
983 |
174 172-178 |
496 473-583 |
8/6 |
17.00 |
1:44:05 |
6:18 |
6:18 |
161 159-162 |
1015 |
175 172-180 |
501 478-548 |
8/6 |
18.00 |
1:50:21 |
6:16 |
6:16 |
161 159-163 |
1009 |
175 172-180 |
476 445-542 |
4/8 |
19.00 |
1:56:39 |
6:17 |
6:17 |
160 158-162 |
1006 |
174 170-180 |
479 420-598 |
10/4 |
20.00 |
2:03:01 |
6:22 |
6:22 |
160 158-162 |
1019 |
175 172-180 |
494 454-599 |
8/4 |
21.00 |
2:09:32 |
6:31 |
6:31 |
162 158-173 |
1057 |
174 172-178 |
483 439-565 |
8/4 |
22.00 |
2:16:10 |
6:38 |
6:38 |
160 157-170 |
1061 |
174 172-180 |
461 423-502 |
6/6 |
23.00 |
2:22:37 |
6:27 |
6:27 |
162 159-173 |
1046 |
174 172-178 |
451 416-472 |
3/7 |
24.00 |
2:29:11 |
6:34 |
6:34 |
162 157-176 |
1063 |
174 172-180 |
435 401-463 |
3/7 |
25.00 |
2:35:49 |
6:38 |
6:38 |
162 158-169 |
1074 |
174 172-180 |
433 409-446 |
4/4 |
26.00 |
2:42:21 |
6:32 |
6:32 |
166 161-177 |
1084 |
175 172-182 |
440 397-478 |
2/8 |
26.42 |
2:45:01 |
2:40 |
6:18 |
166 162-169 |
1045 |
176 170-178 |
450 368-496 |
2/8 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
173 |
26.4 |
2:45:01 |
6:15 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:27 |
5:50 |
55.39% |
More |
800m |
2:57 |
5:56 |
63.39% |
More |
1km |
3:42 |
5:58 |
65.95% |
More |
Mile |
5:58 |
5:58 |
69.79% |
More |
5k |
18:42 |
6:01 |
75.69% |
More |
5 miles |
30:15 |
6:03 |
76.10% |
More |
10k |
37:36 |
6:03 |
76.44% |
More |
10 miles |
1:00:40 |
6:04 |
78.25% |
More |
Half |
1:19:43 |
6:05 |
78.76% |
More |
20 miles |
2:02:57 |
6:09 |
80.29% |
More |
Mara |
2:43:32 |
6:14 |
80.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:08 |
5:08 |
81.09 |
5km |
17:03 |
5:29 |
83.04 |
5M |
28:15 |
5:39 |
81.51 |
10km |
35:34 |
5:43 |
80.80 |
10M |
58:53 |
5:53 |
80.62 |
Half |
1:18:24 |
5:59 |
79.47 |
20M |
2:02:46 |
6:08 |
80.42 |
Mara |
2:43:28 |
6:14 |
80.53 |
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