Sat 13th Apr 2024 at 9:26am by Flash⚡Gordy
Run > General
-
Time
1:40:59
-
Miles
13.16
-
Min/mi
7:40
-
Pacing
89%
-
WAVA
58.75
-
Stride(cm)
128
-
Cals
1539
-
Watts
414
-
Cadence
164
-
BPM
155
-
%MHR
91.7
-
B/mi
1189
-
Asc(m)
187
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 0.62mi - 5:13(8:24/mi) 115/154bpm [966b/mi] 62cal 354/502W
2) 0.62mi - 4:48(7:44/mi) 156/160bpm [1205b/mi] 75cal 399/536W
3) 0.62mi - 4:34(7:21/mi) 152/159bpm [1118b/mi] 70cal 372/472W
4) 0.62mi - 4:38(7:28/mi) 155/164bpm [1156b/mi] 72cal 385/486W
5) 0.62mi - 4:42(7:33/mi) 153/165bpm [1156b/mi] 71cal 369/525W
6) 0.62mi - 4:44(7:37/mi) 152/158bpm [1158b/mi] 72cal 381/491W
7) 0.62mi - 4:55(7:54/mi) 155/160bpm [1225b/mi] 76cal 368/467W
8) 0.62mi - 4:54(7:53/mi) 154/163bpm [1213b/mi] 74cal 351/460W
9) 0.62mi - 4:36(7:25/mi) 157/164bpm [1164b/mi] 72cal 388/515W
10) 0.62mi - 4:45(7:39/mi) 153/158bpm [1171b/mi] 71cal 378/478W
11) 0.62mi - 4:42(7:34/mi) 157/164bpm [1188b/mi] 73cal 414/560W
12) 0.62mi - 4:41(7:32/mi) 161/165bpm [1214b/mi] 74cal 446/599W
13) 0.62mi - 4:43(7:36/mi) 159/161bpm [1207b/mi] 73cal 446/527W
14) 0.62mi - 4:58(8:00/mi) 157/160bpm [1255b/mi] 75cal 416/508W
15) 0.62mi - 4:47(7:42/mi) 159/167bpm [1224b/mi] 73cal 437/572W
16) 0.62mi - 4:36(7:24/mi) 159/166bpm [1176b/mi] 71cal 454/636W
17) 0.62mi - 4:34(7:22/mi) 159/164bpm [1170b/mi] 71cal 456/556W
18) 0.62mi - 5:15(8:27/mi) 156/168bpm [1317b/mi] 79cal 399/583W
19) 0.62mi - 4:57(7:58/mi) 161/167bpm [1282b/mi] 77cal 431/564W
20) 0.62mi - 4:31(7:15/mi) 164/169bpm [1190b/mi] 72cal 417/517W
21) 0.62mi - 4:36(7:24/mi) 164/169bpm [1214b/mi] 73cal 451/639W
22) 0.11mi - 50(7:27/mi) 168/169bpm [1251b/mi] 13cal 365/439W
5:13 4:48 4:34 4:38 4:42 4:44 4:55 4:54 4:36 4:45 4:42 4:41 4:43 4:58 4:47 4:36 4:34 5:15 4:57 4:31 4:36 50
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.50 |
4:13 |
4:13 |
8:27 |
110 68-134 |
929 |
159 156-170 |
369 303-461 |
10/10 |
1.00 |
8:12 |
3:59 |
7:57 |
151 131-160 |
1202 |
162 156-168 |
422 259-536 |
19/11 |
1.50 |
11:55 |
3:43 |
7:25 |
154 147-158 |
1142 |
163 158-170 |
378 305-466 |
6/20 |
2.00 |
15:38 |
3:44 |
7:27 |
152 147-159 |
1133 |
164 160-172 |
378 300-472 |
8/13 |
2.50 |
19:19 |
3:41 |
7:22 |
156 143-164 |
1150 |
164 160-170 |
384 127-486 |
11/13 |
3.00 |
23:08 |
3:48 |
7:37 |
153 140-165 |
1165 |
164 154-172 |
371 107-525 |
9/16 |
3.50 |
26:49 |
3:42 |
7:23 |
153 148-162 |
1130 |
163 160-166 |
384 340-416 |
6/7 |
4.00 |
30:42 |
3:52 |
7:44 |
154 146-160 |
1191 |
164 150-172 |
381 209-491 |
9/10 |
4.50 |
34:42 |
4:00 |
8:00 |
154 146-158 |
1233 |
163 160-172 |
380 157-467 |
7/5 |
5.00 |
38:39 |
3:57 |
7:55 |
153 149-163 |
1211 |
164 158-174 |
372 328-460 |
5/10 |
5.50 |
42:20 |
3:41 |
7:21 |
158 149-164 |
1162 |
164 160-172 |
398 339-515 |
11/10 |
6.00 |
46:14 |
3:54 |
7:48 |
153 148-161 |
1193 |
162 140-168 |
356 90-438 |
4/14 |
6.50 |
50:03 |
3:50 |
7:40 |
157 154-164 |
1203 |
163 154-172 |
405 257-495 |
14/8 |
7.00 |
53:45 |
3:41 |
7:23 |
157 149-165 |
1158 |
163 158-168 |
436 291-599 |
21/18 |
7.50 |
57:31 |
3:47 |
7:33 |
162 158-165 |
1223 |
165 160-172 |
442 350-555 |
16/14 |
8.00 |
1:01:17 |
3:46 |
7:31 |
158 157-161 |
1189 |
165 160-172 |
453 408-527 |
15/9 |
8.50 |
1:05:22 |
4:05 |
8:10 |
157 148-160 |
1283 |
163 102-174 |
419 125-508 |
18/15 |
9.00 |
1:09:07 |
3:45 |
7:29 |
159 156-163 |
1190 |
165 162-172 |
449 403-519 |
15/10 |
9.50 |
1:12:58 |
3:52 |
7:43 |
157 148-167 |
1212 |
166 120-236 |
443 176-572 |
12/19 |
10.00 |
1:16:41 |
3:43 |
7:26 |
160 156-166 |
1189 |
165 160-172 |
456 363-636 |
16/16 |
10.50 |
1:20:22 |
3:40 |
7:21 |
160 155-164 |
1176 |
165 160-174 |
458 359-556 |
14/16 |
11.00 |
1:24:44 |
4:22 |
8:44 |
154 143-164 |
1344 |
167 158-178 |
463 296-583 |
16/14 |
11.50 |
1:28:33 |
3:49 |
7:38 |
163 153-168 |
1244 |
167 164-178 |
482 401-549 |
24/15 |
12.00 |
1:32:27 |
3:54 |
7:48 |
160 151-168 |
1249 |
166 114-176 |
428 215-564 |
16/15 |
12.50 |
1:36:03 |
3:36 |
7:13 |
165 159-169 |
1190 |
167 162-172 |
410 319-517 |
11/13 |
13.00 |
1:39:47 |
3:44 |
7:27 |
164 158-169 |
1222 |
168 164-176 |
479 320-639 |
24/11 |
13.16 |
1:40:59 |
1:12 |
7:31 |
168 166-169 |
1262 |
166 164-170 |
351 296-439 |
5/10 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.5 |
164 |
13.1 |
1:39:28 |
7:34 |
Walk |
0.4 |
120 |
0 |
23 |
13:51 |
Still |
1.1 |
- |
- |
1:08 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:07 |
42.87% |
More |
800m |
3:35 |
7:12 |
48.59% |
More |
1km |
4:27 |
7:10 |
51.10% |
More |
Mile |
7:16 |
7:16 |
53.97% |
More |
5k |
23:15 |
7:29 |
57.34% |
More |
5 miles |
37:53 |
7:35 |
57.13% |
More |
10k |
47:06 |
7:35 |
57.40% |
More |
10 miles |
1:15:56 |
7:36 |
58.79% |
More |
Half |
1:40:29 |
7:40 |
58.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:34 |
6:34 |
59.76 |
5km |
21:52 |
7:02 |
60.99 |
5M |
36:12 |
7:14 |
59.79 |
10km |
45:35 |
7:20 |
59.30 |
10M |
1:15:29 |
7:33 |
59.14 |
Half |
1:40:30 |
7:40 |
58.29 |
20M |
2:37:22 |
7:52 |
58.99 |
Mara |
3:29:32 |
8:00 |
59.08 |
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