Sun 21st Apr 2024 at 7:57am by abrcoelho
Run > General
-
Time
1:18:38
-
Miles
7.31
-
Min/mi
10:45
-
Pacing
20.9%
-
WAVA
40.58
-
Stride(cm)
89
-
Cals
1068
-
Watts
234
-
Cadence
169
-
BPM
170
-
B/mi
1825
-
Asc(m)
148
-
Hillscore
10
-
Surface
Road
Notes & Comments
1) 0.62mi - 6:25(10:20/mi) 137/173bpm [1415b/mi] 90cal 232/W 5.81/8.41mph
2) 0.62mi - 6:31(10:29/mi) 173/177bpm [1814b/mi] 93cal 246/W 5.72/6.56mph
3) 0.62mi - 6:50(11:00/mi) 169/177bpm [1858b/mi] 88cal 242/W 5.46/6.01mph
4) 0.62mi - 6:29(10:26/mi) 171/176bpm [1785b/mi] 90cal 259/W 5.75/6.1mph
5) 0.62mi - 7:06(11:25/mi) 161/175bpm [1838b/mi] 93cal 224/W 5.25/6.54mph
6) 0.62mi - 7:03(11:21/mi) 171/175bpm [1940b/mi] 91cal 236/W 5.29/5.81mph
7) 0.62mi - 7:05(11:24/mi) 174/179bpm [1983b/mi] 91cal 208/W 5.26/6.18mph
8) 0.62mi - 7:08(11:29/mi) 176/181bpm [2021b/mi] 93cal 170/W 5.23/7.69mph
9) 0.62mi - 6:36(10:38/mi) 176/181bpm [1871b/mi] 92cal 225/W 5.65/8.54mph
10) 0.62mi - 6:25(10:19/mi) 172/181bpm [1775b/mi] 89cal 228/W 5.81/6.48mph
11) 0.62mi - 6:24(10:18/mi) 179/183bpm [1845b/mi] 90cal 234/W 5.82/6.84mph
12) 0.47mi - 4:36(9:47/mi) 176/180bpm [1722b/mi] 68cal 246/W 6.13/6.36mph
6:25 6:31 6:50 6:29 7:06 7:03 7:05 7:08 6:36 6:25 6:24 4:36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.25 |
2:46 |
2:46 |
11:03 |
113 96-128 |
1250 |
166 156-170 |
237 145-267 |
196/3 |
0.50 |
5:13 |
2:27 |
9:48 |
146 129-162 |
1430 |
167 84-172 |
238 65-322 |
1/6 |
0.75 |
7:49 |
2:37 |
10:26 |
169 162-174 |
1764 |
170 166-174 |
225 193-315 |
2/4 |
1.00 |
10:12 |
2:23 |
9:30 |
172 171-175 |
1634 |
168 164-172 |
250 218-309 |
6/0 |
1.25 |
13:10 |
2:58 +11
|
11:54 |
174 170-177 |
2070 |
166 84-174 |
269 129-377 |
17/0 |
1.50 |
16:07 |
2:56 |
11:45 |
173 168-177 |
2034 |
164 154-172 |
266 203-443 |
20/1 |
1.75 |
18:42 |
2:36 |
10:22 |
172 170-176 |
1784 |
169 166-172 |
227 208-245 |
0/2 |
2.00 |
25:24 |
6:42 +4:09
|
26:47 |
160 101-176 |
4285 |
169 82-174 |
235 118-279 |
7/4 |
2.25 |
28:04 |
2:40 |
10:39 |
173 171-176 |
1842 |
168 162-172 |
271 239-326 |
16/0 |
2.50 |
30:41 |
2:38 |
10:31 |
172 169-174 |
1809 |
167 164-170 |
261 223-303 |
13/0 |
2.75 |
33:33 |
2:52 |
11:27 |
173 170-175 |
1980 |
168 82-172 |
239 113-279 |
2/3 |
3.00 |
42:47 |
9:14 +6:25
|
36:55 |
152 100-173 |
5610 |
167 82-178 |
235 95-282 |
5/7 |
3.25 |
45:30 |
2:43 |
10:52 |
163 133-173 |
1772 |
167 160-172 |
224 185-268 |
5/6 |
3.50 |
48:29 |
2:59 |
11:56 |
172 164-175 |
2052 |
161 154-172 |
245 184-307 |
15/2 |
3.75 |
51:18 |
2:49 |
11:17 |
170 164-173 |
1919 |
165 160-170 |
238 143-319 |
16/7 |
4.00 |
54:35 |
3:17 |
13:09 |
173 156-179 |
2275 |
167 82-172 |
223 106-271 |
4/5 |
4.25 |
57:08 |
2:32 |
10:09 |
174 172-178 |
1766 |
171 168-174 |
236 171-273 |
3/9 |
4.50 |
59:45 |
2:37 |
10:29 |
174 171-176 |
1825 |
170 162-174 |
247 188-353 |
4/6 |
4.75 |
1:02:37 |
2:52 |
11:30 |
176 171-179 |
2024 |
167 156-184 |
150 108-195 |
5/24 |
5.00 |
1:05:31 |
2:54 |
11:35 |
177 173-181 |
2050 |
173 166-220 |
147 99-237 |
0/53 |
5.25 |
1:08:05 |
2:34 |
10:14 |
178 173-180 |
1823 |
172 166-176 |
234 203-260 |
1/7 |
5.50 |
1:10:42 |
2:37 |
10:29 |
176 172-181 |
1844 |
175 168-218 |
223 152-342 |
2/6 |
5.75 |
1:14:14 |
3:32 +42
|
14:08 |
173 156-181 |
2446 |
170 86-176 |
217 126-252 |
3/3 |
6.00 |
1:17:52 |
3:38 +1:05
|
14:31 |
172 150-181 |
2496 |
172 86-176 |
256 129-284 |
9/2 |
6.25 |
1:20:51 |
3:00 +29
|
11:59 |
172 159-183 |
2061 |
173 86-176 |
230 101-253 |
4/10 |
6.50 |
1:24:08 |
3:16 +37
|
13:05 |
179 162-183 |
2343 |
172 86-178 |
238 137-275 |
3/2 |
6.75 |
1:26:42 |
2:34 |
10:16 |
180 175-182 |
1848 |
173 170-176 |
234 214-270 |
1/1 |
7.00 |
1:29:07 |
2:25 |
9:42 |
177 173-180 |
1716 |
173 170-178 |
246 226-267 |
3/1 |
7.25 |
1:31:32 |
2:24 |
9:38 |
176 173-178 |
1695 |
172 166-176 |
245 224-257 |
0/1 |
7.30 |
1:32:05 |
33 |
10:14 |
176 174-180 |
1800 |
174 172-176 |
254 241-275 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.9 |
169 |
7.3 |
1:29:15 |
12:21 |
Walk |
1.4 |
89 |
0 |
1:17 |
41:52 |
Still |
1.1 |
- |
- |
1:01 |
- |
Pause |
0.6 |
- |
- |
33 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:14 |
32.81% |
More |
800m |
4:47 |
9:37 |
36.00% |
More |
1km |
6:03 |
9:45 |
37.27% |
More |
Mile |
9:55 |
9:55 |
39.31% |
More |
5k |
35:29 |
11:25 |
37.32% |
More |
5 miles |
1:03:25 |
12:41 |
33.91% |
More |
10k |
1:20:15 |
12:55 |
33.49% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:33 |
9:33 |
40.80 |
5km |
31:45 |
10:13 |
41.70 |
5M |
52:34 |
10:31 |
40.91 |
10km |
1:06:12 |
10:39 |
40.60 |
10M |
1:49:37 |
10:58 |
40.51 |
Half |
2:25:56 |
11:08 |
39.94 |
20M |
3:48:32 |
11:26 |
40.42 |
Mara |
5:04:16 |
11:37 |
40.48 |
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