Sun 21st Apr 2024 at 7:44am by leniosa
Run > General
-
Time
3:59:54
-
Miles
26.35
-
Min/mi
9:06
-
Pacing
95.5%
-
WAVA
53.90
-
Stride(cm)
100
-
Cals
3267
-
Watts
305
-
Cadence
177
-
BPM
163
-
%MHR
95.3
-
B/mi
1483
-
Asc(m)
153
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 1km - 5:42(5:42/km) 120/130bpm [684b/km] 63cal 271/291W
2) 1km - 5:35(5:35/km) 135/140bpm [754b/km] 71cal 298/326W
3) 1km - 5:30(5:30/km) 141/146bpm [776b/km] 72cal 308/345W
4) 1km - 5:38(5:38/km) 145/154bpm [817b/km] 75cal 311/355W
5) 1km - 5:35(5:35/km) 147/153bpm [821b/km] 76cal 317/364W
6) 1km - 5:30(5:30/km) 145/152bpm [797b/km] 71cal 303/369W
7) 1km - 5:35(5:35/km) 148/157bpm [826b/km] 74cal 319/402W
8) 1km - 5:40(5:40/km) 153/162bpm [868b/km] 77cal 318/361W
9) 1km - 5:25(5:25/km) 146/155bpm [791b/km] 68cal 307/364W
10) 1km - 5:34(5:34/km) 151/155bpm [841b/km] 73cal 306/327W
11) 1km - 5:36(5:36/km) 153/156bpm [858b/km] 75cal 307/412W
12) 1km - 5:52(5:52/km) 151/157bpm [887b/km] 75cal 294/360W
13) 1km - 5:40(5:40/km) 153/159bpm [867b/km] 76cal 306/374W
14) 1km - 5:43(5:43/km) 151/157bpm [864b/km] 73cal 299/323W
15) 1km - 5:43(5:43/km) 149/154bpm [853b/km] 71cal 299/315W
16) 1km - 5:36(5:36/km) 155/159bpm [868b/km] 74cal 308/331W
17) 1km - 5:32(5:32/km) 157/165bpm [868b/km] 74cal 323/357W
18) 1km - 5:36(5:36/km) 161/166bpm [902b/km] 77cal 319/358W
19) 1km - 5:43(5:43/km) 161/167bpm [919b/km] 78cal 319/376W
20) 1km - 5:27(5:27/km) 167/170bpm [910b/km] 79cal 335/378W
21) 1km - 5:26(5:26/km) 164/170bpm [892b/km] 75cal 311/330W
22) 1km - 5:30(5:30/km) 167/172bpm [920b/km] 76cal 314/336W
23) 1km - 5:31(5:31/km) 167/172bpm [922b/km] 75cal 300/317W
24) 1km - 5:31(5:31/km) 168/174bpm [926b/km] 76cal 306/507W
25) 1km - 5:46(5:46/km) 167/171bpm [962b/km] 77cal 296/322W
26) 1km - 5:45(5:45/km) 169/173bpm [971b/km] 78cal 302/334W
27) 1km - 5:44(5:44/km) 172/178bpm [987b/km] 82cal 329/364W
28) 1km - 5:36(5:36/km) 173/177bpm [969b/km] 81cal 315/359W
29) 1km - 5:34(5:34/km) 174/177bpm [967b/km] 78cal 312/335W
30) 1km - 5:32(5:32/km) 174/181bpm [963b/km] 76cal 308/338W
31) 1km - 5:35(5:35/km) 175/179bpm [977b/km] 78cal 301/406W
32) 1km - 5:25(5:25/km) 177/181bpm [958b/km] 80cal 317/339W
33) 1km - 5:36(5:36/km) 178/182bpm [997b/km] 80cal 307/325W
34) 1km - 5:35(5:35/km) 179/182bpm [998b/km] 80cal 306/322W
35) 1km - 5:37(5:37/km) 180/185bpm [1011b/km] 78cal 305/329W
36) 1km - 5:49(5:49/km) 180/184bpm [1048b/km] 81cal 303/363W
37) 1km - 5:52(5:52/km) 178/185bpm [1045b/km] 83cal 284/307W
38) 1km - 6:09(6:09/km) 179/188bpm [1100b/km] 86cal 282/313W
39) 1km - 6:02(6:02/km) 178/182bpm [1074b/km] 84cal 281/304W
40) 1km - 6:03(6:03/km) 179/183bpm [1083b/km] 88cal 280/306W
41) 1km - 6:15(6:15/km) 178/182bpm [1111b/km] 86cal 267/318W
42) 1km - 5:44(5:44/km) 182/186bpm [1045b/km] 85cal 300/326W
43) 0.41km - 2:03(5:02/km) 185/189bpm [931b/km] 32cal 348/435W
5:42 5:35 5:30 5:38 5:35 5:30 5:35 5:40 5:25 5:34 5:36 5:52 5:40 5:43 5:43 5:36 5:32 5:36 5:43 5:27 5:26 5:30 5:31 5:31 5:46 5:45 5:44 5:36 5:34 5:32 5:35 5:25 5:36 5:35 5:37 5:49 5:52 6:09 6:02 6:03 6:15 5:44 2:03
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 |
9:07 |
9:07 |
9:07 |
125 99-140 |
1139 |
184 116-190 |
281 118-326 |
2/35 |
2.00 |
18:00 |
8:53 |
8:53 |
140 130-146 |
1245 |
185 176-188 |
303 269-345 |
8/12 |
3.00 |
27:02 |
9:01 |
9:01 |
147 137-154 |
1326 |
181 174-186 |
317 281-364 |
15/3 |
4.00 |
35:51 |
8:49 |
8:49 |
145 136-152 |
1279 |
181 176-186 |
302 271-369 |
5/21 |
5.00 |
45:00 |
9:09 |
9:09 |
152 142-162 |
1391 |
178 170-184 |
324 264-402 |
25/8 |
6.00 |
53:49 |
8:49 |
8:49 |
148 138-155 |
1306 |
181 176-186 |
306 265-364 |
5/20 |
7.00 |
1:02:51 |
9:02 |
9:02 |
153 149-156 |
1382 |
178 160-182 |
306 265-412 |
7/8 |
8.00 |
1:12:10 |
9:19 |
9:19 |
152 143-159 |
1416 |
175 48-182 |
303 32-374 |
9/4 |
9.00 |
1:21:24 |
9:13 |
9:13 |
150 143-157 |
1383 |
175 96-182 |
299 83-334 |
3/9 |
10.00 |
1:30:28 |
9:04 |
9:04 |
153 145-159 |
1388 |
174 166-178 |
306 260-331 |
4/4 |
11.00 |
1:39:25 |
8:57 |
8:57 |
159 152-166 |
1422 |
174 168-182 |
324 299-358 |
13/5 |
12.00 |
1:48:28 |
9:04 |
9:04 |
162 157-170 |
1469 |
173 164-182 |
324 284-378 |
16/1 |
13.00 |
1:57:14 |
8:46 |
8:46 |
165 161-170 |
1446 |
175 170-182 |
318 298-364 |
5/10 |
14.00 |
2:06:10 |
8:55 |
8:55 |
167 163-172 |
1490 |
175 170-178 |
308 286-336 |
2/10 |
15.00 |
2:15:00 |
8:50 |
8:50 |
168 165-174 |
1485 |
177 164-184 |
305 285-507 |
3/13 |
16.00 |
2:24:18 |
9:18 |
9:18 |
168 162-173 |
1562 |
174 168-178 |
298 280-334 |
8/5 |
17.00 |
2:33:29 |
9:11 |
9:11 |
172 166-178 |
1581 |
174 170-178 |
326 298-364 |
21/4 |
18.00 |
2:42:26 |
8:56 |
8:56 |
173 167-177 |
1547 |
176 172-180 |
310 292-335 |
8/12 |
19.00 |
2:51:24 |
8:58 |
8:58 |
174 171-181 |
1560 |
175 168-180 |
306 285-406 |
5/17 |
20.00 |
3:00:11 |
8:48 |
8:48 |
177 172-181 |
1557 |
179 174-182 |
312 285-339 |
8/10 |
21.00 |
3:09:12 |
9:00 |
9:00 |
178 175-182 |
1603 |
177 172-180 |
306 294-319 |
7/9 |
22.00 |
3:18:15 |
9:03 |
9:03 |
179 175-185 |
1620 |
178 174-182 |
303 282-329 |
7/7 |
23.00 |
3:27:43 |
9:29 |
9:29 |
179 173-185 |
1697 |
176 168-180 |
293 243-363 |
14/13 |
24.00 |
3:37:31 |
9:47 |
9:47 |
179 174-188 |
1752 |
176 172-180 |
281 164-313 |
9/12 |
25.00 |
3:47:18 |
9:47 |
9:47 |
179 175-183 |
1751 |
175 168-178 |
279 262-306 |
7/9 |
26.00 |
3:56:56 |
9:38 |
9:38 |
180 171-186 |
1734 |
176 172-182 |
282 246-326 |
14/12 |
26.35 |
3:59:54 |
2:58 |
8:30 |
184 181-189 |
1564 |
180 174-188 |
334 289-435 |
7/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
177 |
26.3 |
3:59:43 |
9:06 |
Walk |
0.0 |
93 |
0 |
6 |
9:21 |
Still |
0.0 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:06 |
39.01% |
More |
800m |
4:16 |
8:36 |
42.64% |
More |
1km |
5:23 |
8:39 |
44.23% |
More |
Mile |
8:41 |
8:41 |
46.83% |
More |
5k |
27:22 |
8:49 |
50.55% |
More |
5 miles |
44:31 |
8:54 |
50.51% |
More |
10k |
55:33 |
8:56 |
50.50% |
More |
10 miles |
1:29:38 |
8:58 |
51.67% |
More |
Half |
1:57:43 |
8:59 |
52.02% |
More |
20 miles |
3:00:04 |
9:00 |
53.48% |
More |
Mara |
3:58:29 |
9:06 |
53.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:29 |
7:29 |
54.39 |
5km |
24:53 |
8:01 |
55.61 |
5M |
41:12 |
8:14 |
54.58 |
10km |
51:52 |
8:21 |
54.09 |
10M |
1:25:54 |
8:35 |
53.92 |
Half |
1:54:22 |
8:44 |
53.14 |
20M |
2:59:06 |
8:57 |
53.77 |
Mara |
3:58:27 |
9:06 |
53.85 |
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