Tue 16th Apr 2024 at 5:32pm by jacko
Run > General
-
Time
1:30:31
-
Miles
11.45
-
Min/mi
7:54
-
Pacing
86.6%
-
WAVA
68.46
-
Stride(cm)
116
-
Cals
1198
-
Watts
319
-
Cadence
176
-
BPM
150
-
%MHR
80.9
-
B/mi
1184
-
Asc(m)
39
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1mi - 8:05(8:05/mi) 128/140bpm [1034b/mi] 95cal 308/359W
2) 1mi - 7:57(7:57/mi) 141/148bpm [1121b/mi] 102cal 321/363W
3) 1mi - 7:56(7:56/mi) 150/153bpm [1190b/mi] 108cal 323/351W
4) 1mi - 7:57(7:57/mi) 151/154bpm [1200b/mi] 106cal 325/363W
5) 1mi - 8:04(8:04/mi) 151/155bpm [1218b/mi] 107cal 310/452W
6) 1mi - 7:58(7:58/mi) 153/159bpm [1218b/mi] 107cal 309/356W
7) 1mi - 7:50(7:50/mi) 151/154bpm [1184b/mi] 103cal 315/346W
8) 1mi - 7:53(7:53/mi) 150/153bpm [1181b/mi] 102cal 319/376W
9) 1mi - 7:49(7:49/mi) 156/158bpm [1221b/mi] 108cal 319/364W
10) 1mi - 7:55(7:55/mi) 158/159bpm [1252b/mi] 109cal 314/328W
11) 1mi - 7:41(7:41/mi) 157/160bpm [1206b/mi] 104cal 325/340W
12) 0.45mi - 3:27(7:39/mi) 157/160bpm [1202b/mi] 47cal 326/343W
8:05 7:57 7:56 7:57 8:04 7:58 7:50 7:53 7:49 7:55 7:41 3:27
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 |
4:06 |
4:06 |
8:11 |
118 61-134 |
966 |
174 170-184 |
305 293-348 |
4/4 |
1.00 |
8:04 |
3:58 |
7:56 |
138 134-140 |
1096 |
174 172-180 |
319 302-359 |
5/6 |
1.50 |
12:04 |
4:00 |
8:00 |
139 135-143 |
1112 |
172 168-176 |
319 279-363 |
7/8 |
2.00 |
16:01 |
3:57 |
7:54 |
142 137-148 |
1122 |
175 170-180 |
323 275-353 |
7/7 |
2.50 |
19:57 |
3:56 |
7:53 |
151 147-153 |
1190 |
176 172-186 |
318 291-338 |
6/7 |
3.00 |
23:57 |
3:59 |
7:59 |
148 143-153 |
1181 |
174 168-178 |
328 305-351 |
7/2 |
3.50 |
27:58 |
4:02 |
8:03 |
150 143-154 |
1208 |
176 172-182 |
327 304-363 |
8/3 |
4.00 |
31:54 |
3:55 |
7:51 |
151 149-154 |
1184 |
175 170-180 |
329 296-354 |
7/2 |
4.50 |
35:57 |
4:03 |
8:06 |
151 148-155 |
1224 |
174 168-176 |
322 71-452 |
10/6 |
5.00 |
39:58 |
4:01 |
8:02 |
151 144-155 |
1213 |
176 162-182 |
299 241-334 |
4/14 |
5.50 |
44:58 |
5:00 +52
|
10:00 |
154 144-159 |
1539 |
177 96-182 |
306 63-356 |
6/8 |
6.00 |
48:47 |
3:49 |
7:39 |
153 151-154 |
1170 |
176 172-182 |
325 311-347 |
4/7 |
6.50 |
52:44 |
3:57 |
7:53 |
152 150-154 |
1199 |
175 174-178 |
314 303-334 |
2/5 |
7.00 |
56:37 |
3:54 |
7:47 |
150 148-153 |
1169 |
175 172-178 |
316 284-346 |
4/7 |
7.50 |
1:00:31 |
3:54 |
7:47 |
150 147-151 |
1169 |
175 174-182 |
319 312-333 |
2/4 |
8.00 |
1:04:30 |
3:59 |
7:57 |
150 148-153 |
1194 |
177 170-186 |
318 57-376 |
5/3 |
8.50 |
1:08:27 |
3:57 |
7:54 |
155 153-157 |
1225 |
180 166-188 |
319 240-364 |
5/5 |
9.00 |
1:12:19 |
3:52 |
7:45 |
157 156-158 |
1216 |
180 176-186 |
319 302-333 |
3/3 |
9.50 |
1:16:20 |
4:00 |
8:01 |
157 155-159 |
1258 |
179 164-186 |
312 277-328 |
2/2 |
10.00 |
1:20:14 |
3:55 |
7:50 |
158 156-159 |
1237 |
178 174-186 |
316 306-326 |
3/4 |
10.50 |
1:24:04 |
3:50 |
7:40 |
157 154-158 |
1203 |
178 174-180 |
323 308-340 |
2/2 |
11.00 |
1:27:55 |
3:51 |
7:42 |
158 156-160 |
1216 |
178 176-184 |
327 313-340 |
4/2 |
11.45 |
1:31:23 |
3:28 |
7:42 |
157 154-160 |
1208 |
179 176-186 |
326 304-343 |
4/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
176 |
11.4 |
1:30:33 |
7:59 |
Walk |
0.1 |
96 |
0 |
3 |
9:50 |
Still |
0.1 |
- |
- |
3 |
- |
Pause |
0.8 |
- |
- |
44 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:30 |
47.26% |
More |
800m |
3:47 |
7:37 |
55.59% |
More |
1km |
4:44 |
7:38 |
57.85% |
More |
Mile |
7:40 |
7:40 |
60.77% |
More |
5k |
24:06 |
7:45 |
65.86% |
More |
5 miles |
39:02 |
7:48 |
66.46% |
More |
10k |
49:35 |
7:59 |
65.45% |
More |
10 miles |
1:19:42 |
7:58 |
67.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:50 |
6:50 |
68.16 |
5km |
22:43 |
7:19 |
69.87 |
5M |
37:37 |
7:31 |
68.96 |
10km |
47:21 |
7:37 |
68.53 |
10M |
1:18:25 |
7:51 |
68.53 |
Half |
1:44:24 |
7:58 |
67.66 |
20M |
2:43:29 |
8:10 |
68.47 |
Mara |
3:37:40 |
8:18 |
68.57 |
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