Mon 15th Apr 2024 at 1:56pm by Tomnik
Run > General
-
Time
40:40
-
Miles
3.71
-
Min/mi
10:58
-
Pacing
90.6%
-
WAVA
47.44
-
Stride(cm)
87
-
Cals
446
-
Watts
269
-
Cadence
170
-
BPM
123
-
%MHR
72
-
B/mi
1349
-
Asc(m)
42
-
Surface
Road
Notes & Comments
1) 0.44mi - 5:00(11:29/mi) 110/118bpm [1263b/mi] 48cal 249/332W
2) 0.62mi - 6:46(10:54/mi) 115/122bpm [1254b/mi] 74cal 266/363W
3) 0.62mi - 6:54(11:06/mi) 119/126bpm [1321b/mi] 72cal 261/289W
4) 0.62mi - 6:48(10:56/mi) 128/134bpm [1399b/mi] 76cal 263/290W
5) 0.62mi - 6:35(10:35/mi) 130/137bpm [1376b/mi] 76cal 288/339W
6) 0.24mi - 2:57(12:16/mi) 124/133bpm [1520b/mi] 30cal 238/368W
7) 0mi - 2(11:11/mi) 133/133bpm [1486b/mi] 364/370W
8) 0.48mi - 5:00(10:21/mi) 134/138bpm [1387b/mi] 62cal 277/355W
9) 0.07mi - 37(9:36/mi) 133/134bpm [1276b/mi] 8cal 298/335W
5:00 6:46 6:54 6:48 6:35 2:57 2 5:00 37
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 |
1:27 |
1:27 |
11:34 |
102 72-118 |
1179 |
166 106-176 |
256 94-332 |
2/2 |
0.25 |
2:53 |
1:26 |
11:31 |
113 111-116 |
1301 |
170 168-176 |
243 214-297 |
6/6 |
0.38 |
4:19 |
1:26 |
11:25 |
115 111-118 |
1313 |
171 166-176 |
243 226-265 |
3/3 |
0.50 |
5:45 |
1:26 |
11:30 |
113 111-115 |
1300 |
172 168-176 |
270 245-311 |
4/4 |
0.63 |
7:07 |
1:22 |
11:00 |
116 109-122 |
1276 |
173 170-176 |
264 241-331 |
7/7 |
0.75 |
8:28 |
1:21 |
10:48 |
116 113-122 |
1254 |
173 170-176 |
255 235-273 |
6/4 |
0.88 |
9:49 |
1:20 |
10:42 |
116 114-119 |
1241 |
172 170-174 |
257 231-282 |
4/6 |
1.00 |
11:10 |
1:22 |
10:54 |
116 113-119 |
1265 |
171 168-174 |
289 251-363 |
7/3 |
1.13 |
12:31 |
1:20 |
10:43 |
116 107-120 |
1243 |
171 168-174 |
252 242-268 |
3/5 |
1.25 |
13:53 |
1:23 |
11:01 |
117 116-118 |
1288 |
170 168-176 |
272 249-289 |
3/3 |
1.38 |
15:19 |
1:25 |
11:24 |
120 116-126 |
1368 |
170 168-174 |
270 246-289 |
1/2 |
1.50 |
16:41 |
1:22 |
10:59 |
121 119-126 |
1329 |
168 166-170 |
250 225-283 |
4/4 |
1.63 |
18:06 |
1:25 |
11:16 |
121 120-123 |
1364 |
168 166-170 |
253 237-265 |
2/2 |
1.75 |
19:28 |
1:22 |
10:56 |
124 116-130 |
1355 |
168 166-170 |
271 238-289 |
1/3 |
1.88 |
20:50 |
1:22 |
10:56 |
130 128-134 |
1422 |
168 166-170 |
255 242-273 |
7/6 |
2.00 |
22:16 |
1:26 |
11:27 |
128 126-130 |
1465 |
168 166-172 |
275 251-290 |
2/2 |
2.13 |
23:38 |
1:23 |
11:00 |
128 126-131 |
1409 |
169 166-176 |
247 237-278 |
2/2 |
2.25 |
24:57 |
1:19 |
10:28 |
127 124-131 |
1330 |
171 168-174 |
267 245-283 |
2/1 |
2.38 |
26:15 |
1:18 |
10:26 |
128 125-130 |
1335 |
169 166-172 |
288 267-324 |
4/4 |
2.50 |
27:39 |
1:24 |
11:09 |
129 125-132 |
1437 |
169 166-172 |
265 225-294 |
5/10 |
2.63 |
28:58 |
1:19 |
10:34 |
129 120-133 |
1362 |
168 166-172 |
282 254-306 |
7/4 |
2.75 |
30:16 |
1:18 |
10:27 |
130 128-132 |
1359 |
168 166-176 |
305 281-335 |
3/2 |
2.88 |
31:35 |
1:19 |
10:28 |
135 130-137 |
1414 |
168 166-170 |
298 239-339 |
5/6 |
3.00 |
32:53 |
1:18 |
10:24 |
130 128-133 |
1351 |
168 164-174 |
293 259-330 |
6/6 |
3.13 |
34:41 |
1:49 |
14:29 |
120 104-133 |
1739 |
160 110-184 |
245 91-333 |
3/3 |
3.25 |
35:54 |
1:13 |
9:44 |
135 125-138 |
1314 |
175 160-182 |
315 274-370 |
3/2 |
3.38 |
37:11 |
1:16 |
10:12 |
133 124-137 |
1356 |
172 162-176 |
287 240-305 |
2/4 |
3.50 |
38:32 |
1:21 |
10:50 |
130 125-135 |
1408 |
171 168-174 |
257 238-306 |
4/5 |
3.63 |
39:49 |
1:17 |
10:19 |
136 133-138 |
1402 |
174 168-178 |
296 261-355 |
5/4 |
3.71 |
40:40 |
51 |
9:36 |
133 131-134 |
1278 |
172 166-188 |
292 266-335 |
3/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.1 |
170 |
3.7 |
39:55 |
10:49 |
Walk |
1.1 |
117 |
0 |
26 |
18:23 |
Still |
0.8 |
- |
- |
19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:37 |
37.10% |
More |
800m |
5:00 |
10:03 |
42.45% |
More |
1km |
6:16 |
10:05 |
44.13% |
More |
Mile |
10:32 |
10:32 |
44.60% |
More |
5k |
33:45 |
10:52 |
47.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:08 |
10:08 |
46.36 |
5km |
33:42 |
10:51 |
47.51 |
5M |
55:48 |
11:10 |
46.91 |
10km |
1:10:15 |
11:18 |
46.62 |
10M |
1:56:20 |
11:38 |
46.64 |
Half |
2:34:53 |
11:49 |
46.04 |
20M |
4:02:33 |
12:08 |
46.59 |
Mara |
5:22:55 |
12:20 |
46.66 |
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