Sun 21st Apr 2024 at 10:06am by unsliced
Run > Race
-
Time
3:19:10
-
Miles
26.55
-
Min/mi
7:30
-
Pacing
92.9%
-
WAVA
70.74
-
Stride(cm)
134
-
Cals
3193
-
Watts
456
-
Cadence
160
-
BPM
145
-
%MHR
84.6
-
B/mi
1085
-
Asc(m)
151
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 1km - 4:30(4:30/km) 128/137bpm [577b/km] 68cal 466/542W
2) 1km - 4:33(4:33/km) 141/144bpm [643b/km] 76cal 466/534W
3) 1km - 5:06(5:06/km) 138/147bpm [703b/km] 80cal 428/603W
4) 1km - 4:26(4:26/km) 132/138bpm [585b/km] 65cal 479/570W
5) 1km - 4:41(4:41/km) 135/146bpm [633b/km] 71cal 486/666W
6) 1km - 4:33(4:33/km) 131/139bpm [595b/km] 66cal 453/588W
7) 1km - 4:40(4:40/km) 132/137bpm [617b/km] 68cal 424/490W
8) 1km - 4:41(4:41/km) 133/134bpm [624b/km] 67cal 432/459W
9) 1km - 4:43(4:43/km) 135/137bpm [637b/km] 69cal 436/607W
10) 1km - 4:44(4:44/km) 134/137bpm [635b/km] 70cal 437/472W
11) 1km - 4:43(4:43/km) 134/136bpm [631b/km] 70cal 444/503W
12) 1km - 4:41(4:41/km) 136/139bpm [636b/km] 68cal 453/542W
13) 1km - 4:41(4:41/km) 135/139bpm [631b/km] 73cal 457/530W
14) 1km - 4:43(4:43/km) 134/136bpm [632b/km] 77cal 451/482W
15) 1km - 4:42(4:42/km) 137/142bpm [643b/km] 77cal 490/598W
16) 1km - 4:39(4:39/km) 135/137bpm [629b/km] 80cal 469/500W
17) 1km - 4:34(4:34/km) 138/140bpm [629b/km] 74cal 485/580W
18) 1km - 4:35(4:35/km) 136/138bpm [623b/km] 78cal 436/486W
19) 1km - 4:38(4:38/km) 137/140bpm [635b/km] 81cal 444/473W
20) 1km - 4:33(4:33/km) 139/144bpm [632b/km] 80cal 488/654W
21) 1km - 4:35(4:35/km) 146/150bpm [670b/km] 74cal 502/674W
22) 1km - 4:33(4:33/km) 145/149bpm [659b/km] 73cal 478/543W
23) 1km - 4:24(4:24/km) 148/152bpm [651b/km] 72cal 482/538W
24) 1km - 4:29(4:29/km) 150/152bpm [672b/km] 74cal 472/546W
25) 1km - 4:29(4:29/km) 147/150bpm [658b/km] 70cal 459/679W
26) 1km - 4:35(4:35/km) 148/151bpm [677b/km] 74cal 438/543W
27) 1km - 4:36(4:36/km) 148/149bpm [680b/km] 73cal 446/505W
28) 1km - 4:40(4:40/km) 147/152bpm [686b/km] 75cal 494/575W
29) 1km - 4:37(4:37/km) 150/152bpm [693b/km] 76cal 488/730W
30) 1km - 4:25(4:25/km) 151/154bpm [666b/km] 73cal 481/777W
31) 1km - 4:36(4:36/km) 152/154bpm [700b/km] 79cal 496/702W
32) 1km - 4:46(4:46/km) 149/152bpm [711b/km] 76cal 468/642W
33) 1km - 4:42(4:42/km) 153/155bpm [719b/km] 76cal 439/504W
34) 1km - 4:37(4:37/km) 155/158bpm [717b/km] 76cal 464/547W
35) 1km - 4:44(4:44/km) 155/160bpm [735b/km] 77cal 433/478W
36) 1km - 4:43(4:43/km) 156/157bpm [737b/km] 76cal 433/480W
37) 1km - 4:47(4:47/km) 159/160bpm [761b/km] 81cal 441/507W
38) 1km - 4:33(4:33/km) 160/166bpm [727b/km] 77cal 437/556W
39) 1km - 4:48(4:48/km) 161/166bpm [772b/km] 79cal 428/553W
40) 1km - 4:51(4:51/km) 160/163bpm [777b/km] 81cal 413/516W
41) 1km - 4:58(4:58/km) 160/163bpm [795b/km] 82cal 407/499W
42) 1km - 5:03(5:03/km) 159/161bpm [802b/km] 81cal 396/448W
43) 0.72km - 3:33(4:55/km) 162/165bpm [797b/km] 60cal 445/487W
4:30 4:33 5:06 4:26 4:41 4:33 4:40 4:41 4:43 4:44 4:43 4:41 4:41 4:43 4:42 4:39 4:34 4:35 4:38 4:33 4:35 4:33 4:24 4:29 4:29 4:35 4:36 4:40 4:37 4:25 4:36 4:46 4:42 4:37 4:44 4:43 4:47 4:33 4:48 4:51 4:58 5:03 3:33
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 |
7:17 |
7:17 |
7:17 |
133 78-143 |
968 |
159 156-164 |
467 409-542 |
13/13 |
2.00 |
15:07 |
7:51 |
7:51 |
138 115-147 |
1082 |
159 154-164 |
471 142-603 |
17/17 |
3.00 |
22:29 |
7:21 |
7:21 |
135 127-146 |
993 |
158 152-162 |
485 364-666 |
20/37 |
4.00 |
29:50 |
7:22 |
7:22 |
131 123-139 |
965 |
158 154-164 |
445 355-588 |
11/32 |
5.00 |
37:23 |
7:33 |
7:33 |
133 129-136 |
1004 |
158 156-166 |
430 403-490 |
8/11 |
6.00 |
45:00 |
7:37 |
7:37 |
134 131-137 |
1020 |
157 152-162 |
435 406-607 |
14/11 |
7.00 |
52:36 |
7:36 |
7:36 |
135 129-137 |
1026 |
157 150-166 |
443 404-503 |
9/10 |
8.00 |
1:00:06 |
7:30 |
7:30 |
136 131-139 |
1020 |
158 152-162 |
455 354-542 |
14/14 |
9.00 |
1:07:42 |
7:36 |
7:36 |
135 130-142 |
1026 |
157 152-162 |
468 363-598 |
14/15 |
10.00 |
1:15:12 |
7:30 |
7:30 |
135 132-138 |
1012 |
157 154-162 |
473 407-513 |
8/11 |
11.00 |
1:22:33 |
7:21 |
7:21 |
137 132-140 |
1008 |
159 156-166 |
464 385-580 |
12/12 |
12.00 |
1:30:00 |
7:26 |
7:26 |
137 135-140 |
1019 |
159 154-166 |
442 425-473 |
7/7 |
13.00 |
1:37:20 |
7:20 |
7:20 |
144 138-150 |
1056 |
160 154-168 |
506 371-674 |
20/12 |
14.00 |
1:44:35 |
7:15 |
7:15 |
146 141-151 |
1059 |
161 156-172 |
476 429-543 |
15/15 |
15.00 |
1:51:44 |
7:09 |
7:09 |
149 145-152 |
1066 |
160 154-164 |
474 424-546 |
10/14 |
16.00 |
1:59:00 |
7:16 |
7:16 |
147 143-150 |
1067 |
159 154-164 |
450 412-679 |
9/12 |
17.00 |
2:06:24 |
7:24 |
7:24 |
148 146-151 |
1096 |
159 154-164 |
457 377-564 |
11/10 |
18.00 |
2:13:53 |
7:29 |
7:29 |
148 142-152 |
1107 |
160 154-166 |
491 389-730 |
14/10 |
19.00 |
2:21:03 |
7:10 |
7:10 |
151 146-154 |
1081 |
160 158-164 |
486 271-777 |
15/8 |
20.00 |
2:28:41 |
7:39 |
7:39 |
150 146-153 |
1146 |
159 156-166 |
475 301-702 |
16/23 |
21.00 |
2:36:13 |
7:31 |
7:31 |
154 149-158 |
1159 |
161 158-166 |
449 385-547 |
14/12 |
22.00 |
2:43:50 |
7:37 |
7:37 |
155 152-160 |
1181 |
161 156-168 |
437 397-480 |
9/11 |
23.00 |
2:51:29 |
7:39 |
7:39 |
158 154-160 |
1208 |
162 158-166 |
438 392-507 |
13/10 |
24.00 |
2:58:54 |
7:25 |
7:25 |
161 154-166 |
1194 |
162 158-166 |
438 311-556 |
11/13 |
25.00 |
3:06:46 |
7:52 |
7:52 |
160 158-163 |
1259 |
162 158-172 |
411 378-516 |
9/9 |
26.00 |
3:14:49 |
8:04 |
8:04 |
160 157-163 |
1290 |
163 160-166 |
401 369-499 |
6/8 |
26.55 |
3:19:10 |
4:21 |
7:58 |
162 160-165 |
1290 |
164 162-168 |
437 389-487 |
7/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
159 |
26.5 |
3:18:49 |
7:29 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.2 |
- |
- |
21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:25 |
5:40 |
59.34% |
More |
800m |
3:16 |
6:33 |
60.48% |
More |
1km |
4:14 |
6:48 |
60.72% |
More |
Mile |
7:00 |
7:00 |
62.31% |
More |
5k |
22:28 |
7:14 |
66.09% |
More |
5 miles |
36:23 |
7:17 |
66.48% |
More |
10k |
45:18 |
7:17 |
66.71% |
More |
10 miles |
1:13:19 |
7:20 |
68.15% |
More |
Half |
1:36:45 |
7:23 |
68.35% |
More |
20 miles |
2:28:37 |
7:26 |
69.97% |
More |
Mara |
3:16:25 |
7:30 |
70.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:10 |
6:10 |
70.72 |
5km |
20:29 |
6:36 |
72.47 |
5M |
33:56 |
6:47 |
71.29 |
10km |
42:43 |
6:52 |
70.74 |
10M |
1:10:45 |
7:05 |
70.63 |
Half |
1:34:12 |
7:11 |
69.66 |
20M |
2:27:30 |
7:23 |
70.50 |
Mara |
3:16:23 |
7:30 |
70.60 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry