Sun 21st Apr 2024 at 10:00am by Demian
Run > General
-
Time
1:43:10
-
Miles
14.12
-
Min/mi
7:18
-
Pacing
76.1%
-
WAVA
60.89
-
Stride(cm)
134
-
Cals
1500
-
Watts
325
-
Cadence
164
-
BPM
177
-
%MHR
88.4
-
B/mi
1292
-
Asc(m)
206
-
Hillscore
13
-
Surface
Road
Notes & Comments
1) 1km - 3:39(3:39/km) 170/179bpm [620b/km] 54cal 375/476W
2) 1km - 3:49(3:49/km) 181/184bpm [692b/km] 60cal 382/437W
3) 1km - 3:56(3:56/km) 184/186bpm [723b/km] 62cal 373/389W
4) 1km - 4:02(4:02/km) 185/186bpm [746b/km] 64cal 367/398W
5) 1km - 4:02(4:02/km) 183/186bpm [739b/km] 64cal 365/389W
6) 1km - 4:03(4:03/km) 183/185bpm [742b/km] 63cal 353/386W
7) 1km - 4:09(4:09/km) 182/184bpm [754b/km] 64cal 342/360W
8) 1km - 4:07(4:07/km) 181/184bpm [745b/km] 64cal 342/384W
9) 1km - 4:05(4:05/km) 181/185bpm [738b/km] 63cal 332/472W
10) 1km - 4:28(4:28/km) 181/187bpm [808b/km] 69cal 315/459W
11) 1km - 4:41(4:41/km) 179/184bpm [839b/km] 72cal 333/428W
12) 1km - 4:36(4:36/km) 180/184bpm [827b/km] 69cal 352/413W
13) 1km - 4:12(4:12/km) 181/183bpm [762b/km] 64cal 346/373W
14) 1km - 4:09(4:09/km) 179/181bpm [744b/km] 62cal 333/350W
15) 1km - 4:39(4:39/km) 177/180bpm [822b/km] 69cal 290/352W
16) 1km - 6:32(6:32/km) 175/181bpm [1142b/km] 89cal 227/447W
17) 1km - 5:04(5:04/km) 176/180bpm [891b/km] 70cal 291/347W
18) 1km - 6:18(6:18/km) 168/179bpm [1060b/km] 78cal 241/359W
19) 1km - 4:29(4:29/km) 170/174bpm [762b/km] 62cal 324/345W
20) 1km - 5:00(5:00/km) 170/173bpm [849b/km] 64cal 274/346W
21) 1km - 4:46(4:46/km) 166/172bpm [791b/km] 60cal 295/352W
22) 1km - 5:08(5:08/km) 169/175bpm [866b/km] 67cal 283/378W
23) 0.73km - 3:17(4:31/km) 175/184bpm [791b/km] 47cal 335/457W
3:39 3:49 3:56 4:02 4:02 4:03 4:09 4:07 4:05 4:28 4:41 4:36 4:12 4:09 4:39 6:32 5:04 6:18 4:29 5:00 4:46 5:08 3:17
|
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 |
2:55 |
2:55 |
5:51 |
168 126-178 |
982 |
167 160-176 |
405 87-476 |
11/10 |
| 1.00 |
5:58 |
3:02 |
6:05 |
180 176-184 |
1094 |
168 162-172 |
389 363-437 |
10/9 |
| 1.50 |
9:03 |
3:06 |
6:11 |
183 181-186 |
1133 |
167 164-172 |
371 345-389 |
10/8 |
| 2.00 |
12:16 |
3:12 |
6:25 |
185 183-186 |
1187 |
168 166-172 |
369 339-389 |
10/5 |
| 2.50 |
15:30 |
3:15 |
6:29 |
184 183-186 |
1194 |
169 164-172 |
369 332-398 |
7/7 |
| 3.00 |
18:45 |
3:15 |
6:29 |
183 170-186 |
1188 |
167 164-170 |
363 338-387 |
8/7 |
| 3.50 |
22:00 |
3:15 |
6:30 |
184 178-185 |
1197 |
166 162-170 |
360 339-379 |
10/13 |
| 4.00 |
25:21 |
3:20 |
6:41 |
183 178-185 |
1222 |
168 162-176 |
344 267-386 |
6/12 |
| 4.50 |
28:42 |
3:22 |
6:44 |
182 180-184 |
1224 |
169 164-174 |
340 312-384 |
3/13 |
| 5.00 |
31:58 |
3:15 |
6:30 |
180 173-182 |
1171 |
168 164-174 |
343 314-380 |
21/28 |
| 5.50 |
35:09 |
3:11 |
6:23 |
181 175-183 |
1154 |
170 162-176 |
324 238-379 |
11/36 |
| 6.00 |
38:59 |
3:50 |
7:40 |
182 179-187 |
1396 |
161 112-180 |
330 205-472 |
12/14 |
| 6.50 |
42:09 |
3:10 |
6:21 |
178 172-181 |
1130 |
170 164-190 |
328 227-391 |
32/0 |
| 7.00 |
46:15 |
4:05 |
8:10 |
178 165-184 |
1455 |
163 106-174 |
345 144-428 |
15/2 |
| 7.50 |
49:54 |
3:39 |
7:19 |
182 179-184 |
1330 |
171 168-176 |
355 328-386 |
6/8 |
| 8.00 |
53:15 |
3:21 |
6:42 |
181 178-183 |
1214 |
167 162-170 |
346 326-364 |
1/16 |
| 8.50 |
56:37 |
3:22 |
6:45 |
180 174-182 |
1214 |
166 162-168 |
337 306-351 |
4/30 |
| 9.00 |
59:59 |
3:21 |
6:42 |
178 169-180 |
1194 |
167 160-172 |
305 252-350 |
26/19 |
| 9.50 |
1:05:00 |
5:01 |
10:02 |
176 168-181 |
1766 |
154 80-196 |
255 21-447 |
27/4 |
| 10.00 |
1:09:34 |
4:35 |
9:10 |
176 164-179 |
1612 |
155 98-176 |
287 140-419 |
13/5 |
| 10.50 |
1:13:42 |
4:07 |
8:15 |
176 165-180 |
1452 |
164 122-238 |
287 108-347 |
14/8 |
| 11.00 |
1:18:33 |
4:51 |
9:42 |
171 157-179 |
1658 |
159 82-172 |
294 25-359 |
12/2 |
| 11.50 |
1:22:46 |
4:13 |
8:26 |
166 151-174 |
1399 |
158 112-172 |
285 58-350 |
7/3 |
| 12.00 |
1:26:28 |
3:42 |
7:25 |
172 170-174 |
1275 |
164 160-170 |
312 271-345 |
4/21 |
| 12.50 |
1:30:29 |
4:01 |
8:02 |
168 158-172 |
1350 |
159 118-168 |
274 107-346 |
9/13 |
| 13.00 |
1:34:22 |
3:53 |
7:47 |
166 151-171 |
1292 |
160 116-170 |
290 75-352 |
9/15 |
| 13.50 |
1:38:34 |
4:11 |
8:23 |
169 159-173 |
1415 |
157 106-172 |
275 103-346 |
14/11 |
| 14.00 |
1:42:20 |
3:46 |
7:33 |
174 168-178 |
1313 |
166 160-172 |
325 280-378 |
10/5 |
| 14.12 |
1:43:09 |
49 |
6:43 |
177 174-184 |
1189 |
174 166-182 |
349 311-457 |
3/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
92.7 |
167 |
13.7 |
1:35:37 |
7:00 |
| Walk |
6.7 |
117 |
0.5 |
6:54 |
15:01 |
| Still |
0.6 |
- |
- |
38 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:24 |
5:37 |
51.56% |
More |
| 800m |
2:54 |
5:50 |
58.13% |
More |
| 1km |
3:38 |
5:51 |
60.70% |
More |
| Mile |
5:57 |
5:57 |
63.58% |
More |
| 5k |
19:27 |
6:16 |
66.08% |
More |
| 5 miles |
31:57 |
6:23 |
65.92% |
More |
| 10k |
40:18 |
6:29 |
65.50% |
More |
| 10 miles |
1:09:34 |
6:57 |
62.88% |
More |
| Half |
1:35:07 |
7:16 |
60.95% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:14 |
6:14 |
60.74 |
| 5km |
20:44 |
6:40 |
61.98 |
| 5M |
34:20 |
6:52 |
61.36 |
| 10km |
43:13 |
6:57 |
61.09 |
| 10M |
1:11:34 |
7:09 |
61.13 |
| Half |
1:35:17 |
7:16 |
60.38 |
| 20M |
2:29:13 |
7:28 |
61.09 |
| Mara |
3:18:40 |
7:35 |
61.19 |
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