Sun 21st Apr 2024 at 10:13am by gshaug7741
Run > Race
-
Time
3:50:25
-
Miles
26.62
-
Min/mi
8:39
-
Pacing
87.6%
-
WAVA
64.83
-
Stride(cm)
112
-
Cals
2937
-
Watts
347
-
Cadence
166
-
BPM
141
-
%MHR
74
-
B/mi
1217
-
Asc(m)
154
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 1km - 5:20(5:20/km) 121/127bpm [645b/km] 63cal 367/541W
2) 1km - 5:12(5:12/km) 122/126bpm [634b/km] 61cal 361/441W
3) 1km - 5:08(5:08/km) 127/131bpm [652b/km] 62cal 373/453W
4) 1km - 5:11(5:11/km) 130/134bpm [674b/km] 64cal 352/391W
5) 1km - 5:03(5:03/km) 121/130bpm [611b/km] 55cal 337/375W
6) 1km - 5:02(5:02/km) 123/125bpm [620b/km] 55cal 361/439W
7) 1km - 5:05(5:05/km) 124/127bpm [631b/km] 56cal 353/403W
8) 1km - 5:04(5:04/km) 126/129bpm [639b/km] 56cal 365/389W
9) 1km - 5:05(5:05/km) 136/140bpm [691b/km] 63cal 361/384W
10) 1km - 5:04(5:04/km) 130/133bpm [659b/km] 58cal 374/411W
11) 1km - 5:04(5:04/km) 135/138bpm [683b/km] 61cal 347/401W
12) 1km - 5:17(5:17/km) 131/136bpm [691b/km] 66cal 364/438W
13) 1km - 5:05(5:05/km) 126/130bpm [641b/km] 74cal 362/421W
14) 1km - 5:07(5:07/km) 131/136bpm [671b/km] 70cal 353/392W
15) 1km - 5:08(5:08/km) 126/135bpm [646b/km] 74cal 369/467W
16) 1km - 5:01(5:01/km) 126/136bpm [632b/km] 71cal 370/397W
17) 1km - 5:13(5:13/km) 125/147bpm [652b/km] 73cal 355/414W
18) 1km - 5:08(5:08/km) 144/148bpm [738b/km] 68cal 354/404W
19) 1km - 5:10(5:10/km) 143/144bpm [740b/km] 66cal 354/393W
20) 1km - 5:11(5:11/km) 143/153bpm [741b/km] 70cal 371/459W
21) 1km - 5:06(5:06/km) 152/155bpm [774b/km] 71cal 366/422W
22) 1km - 5:07(5:07/km) 152/155bpm [778b/km] 72cal 367/398W
23) 1km - 5:10(5:10/km) 143/150bpm [738b/km] 74cal 356/400W
24) 1km - 5:09(5:09/km) 149/150bpm [767b/km] 68cal 356/429W
25) 1km - 5:27(5:27/km) 147/155bpm [801b/km] 69cal 342/616W
26) 1km - 5:10(5:10/km) 151/153bpm [781b/km] 69cal 352/418W
27) 1km - 5:07(5:07/km) 152/154bpm [778b/km] 69cal 350/409W
28) 1km - 5:29(5:29/km) 149/152bpm [817b/km] 70cal 337/406W
29) 1km - 5:22(5:22/km) 150/153bpm [805b/km] 70cal 353/466W
30) 1km - 5:38(5:38/km) 152/155bpm [856b/km] 76cal 352/555W
31) 1km - 5:15(5:15/km) 151/154bpm [793b/km] 76cal 382/569W
32) 1km - 5:20(5:20/km) 151/154bpm [806b/km] 70cal 347/592W
33) 1km - 6:39(6:39/km) 147/154bpm [976b/km] 76cal 268/409W
34) 1km - 5:44(5:44/km) 150/151bpm [860b/km] 73cal 327/406W
35) 1km - 5:30(5:30/km) 152/153bpm [835b/km] 71cal 333/362W
36) 1km - 5:54(5:54/km) 150/155bpm [885b/km] 73cal 304/375W
37) 1km - 5:51(5:51/km) 151/153bpm [884b/km] 74cal 321/404W
38) 1km - 5:29(5:29/km) 151/153bpm [828b/km] 72cal 328/439W
39) 1km - 6:15(6:15/km) 148/152bpm [924b/km] 65cal 286/593W
40) 1km - 5:53(5:53/km) 148/153bpm [872b/km] 73cal 291/512W
41) 1km - 5:53(5:53/km) 150/156bpm [882b/km] 74cal 301/371W
42) 1km - 6:08(6:08/km) 148/151bpm [907b/km] 80cal 292/357W
43) 0.85km - 5:12(6:07/km) 142/150bpm [869b/km] 66cal 292/355W
5:20 5:12 5:08 5:11 5:03 5:02 5:05 5:04 5:05 5:04 5:04 5:17 5:05 5:07 5:08 5:01 5:13 5:08 5:10 5:11 5:06 5:07 5:10 5:09 5:27 5:10 5:07 5:29 5:22 5:38 5:15 5:20 6:39 5:44 5:30 5:54 5:51 5:29 6:15 5:53 5:53 6:08 5:12
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 |
8:31 |
8:31 |
8:31 |
121 90-127 |
1030 |
165 82-176 |
363 185-541 |
22/14 |
2.00 |
16:47 |
8:16 |
8:16 |
126 121-131 |
1043 |
161 84-170 |
369 173-453 |
21/15 |
3.00 |
25:00 |
8:13 |
8:13 |
126 115-134 |
1036 |
160 152-172 |
345 312-391 |
8/42 |
4.00 |
33:07 |
8:06 |
8:06 |
122 120-125 |
989 |
163 154-174 |
356 301-439 |
14/29 |
5.00 |
41:18 |
8:11 |
8:11 |
126 123-130 |
1032 |
166 156-178 |
361 325-403 |
14/14 |
6.00 |
49:29 |
8:11 |
8:11 |
133 128-140 |
1088 |
166 158-180 |
366 345-411 |
16/11 |
7.00 |
57:38 |
8:09 |
8:09 |
134 130-138 |
1093 |
165 112-178 |
364 93-428 |
15/16 |
8.00 |
1:06:00 |
8:22 |
8:22 |
128 121-136 |
1071 |
165 34-172 |
360 15-438 |
12/17 |
9.00 |
1:14:18 |
8:18 |
8:18 |
131 125-136 |
1088 |
168 156-178 |
361 310-467 |
17/14 |
10.00 |
1:22:24 |
8:06 |
8:06 |
124 113-136 |
1004 |
166 160-174 |
366 331-397 |
14/15 |
11.00 |
1:30:45 |
8:21 |
8:21 |
134 113-148 |
1120 |
168 162-180 |
354 115-414 |
13/17 |
12.00 |
1:39:03 |
8:17 |
8:17 |
142 139-145 |
1177 |
166 86-176 |
357 120-393 |
22/8 |
13.00 |
1:47:20 |
8:17 |
8:17 |
148 137-155 |
1227 |
167 88-180 |
370 250-459 |
14/18 |
14.00 |
1:55:35 |
8:15 |
8:15 |
148 140-155 |
1220 |
166 160-174 |
364 325-400 |
15/20 |
15.00 |
2:03:50 |
8:15 |
8:15 |
148 142-150 |
1221 |
164 82-176 |
355 190-429 |
13/13 |
16.00 |
2:12:26 |
8:36 |
8:36 |
149 138-155 |
1281 |
167 84-186 |
359 135-616 |
11/14 |
17.00 |
2:20:58 |
8:32 |
8:32 |
151 147-154 |
1288 |
163 80-176 |
349 90-418 |
18/12 |
18.00 |
2:29:33 |
8:36 |
8:36 |
150 144-153 |
1289 |
166 80-250 |
354 142-466 |
12/10 |
19.00 |
2:38:16 |
8:42 |
8:42 |
152 148-155 |
1323 |
164 122-172 |
371 73-555 |
19/19 |
20.00 |
2:46:59 |
8:43 |
8:43 |
151 146-154 |
1316 |
165 158-174 |
349 255-592 |
14/21 |
21.00 |
2:57:10 |
10:12 |
10:12 |
148 137-154 |
1509 |
166 112-176 |
300 128-406 |
18/14 |
22.00 |
3:06:25 |
9:15 |
9:15 |
150 143-154 |
1386 |
172 88-180 |
320 131-362 |
10/10 |
23.00 |
3:15:40 |
9:15 |
9:15 |
151 146-155 |
1396 |
173 126-178 |
323 95-406 |
13/13 |
24.00 |
3:24:36 |
8:56 |
8:56 |
151 147-153 |
1349 |
171 86-180 |
326 102-593 |
11/10 |
25.00 |
3:34:36 |
10:00 |
10:00 |
147 140-153 |
1471 |
166 84-180 |
293 76-512 |
12/12 |
26.00 |
3:44:12 |
9:36 |
9:36 |
149 142-156 |
1431 |
167 82-174 |
314 105-371 |
14/14 |
26.62 |
3:50:25 |
6:13 |
9:56 |
144 129-151 |
1431 |
164 84-176 |
307 83-355 |
8/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.1 |
167 |
26.1 |
3:43:45 |
8:34 |
Walk |
2.8 |
118 |
0.5 |
6:29 |
12:48 |
Still |
0.1 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:17 |
48.01% |
More |
800m |
3:52 |
7:46 |
53.64% |
More |
1km |
4:53 |
7:51 |
55.27% |
More |
Mile |
8:02 |
8:02 |
57.02% |
More |
5k |
25:18 |
8:09 |
61.66% |
More |
5 miles |
40:50 |
8:10 |
62.40% |
More |
10k |
50:53 |
8:11 |
62.62% |
More |
10 miles |
1:22:11 |
8:13 |
64.19% |
More |
Half |
1:47:51 |
8:14 |
64.76% |
More |
20 miles |
2:46:59 |
8:21 |
65.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:21 |
6:21 |
72.12 |
5km |
21:58 |
7:04 |
71.03 |
5M |
36:58 |
7:24 |
68.93 |
10km |
46:53 |
7:33 |
67.96 |
10M |
1:18:55 |
7:54 |
66.84 |
Half |
1:46:03 |
8:06 |
65.36 |
20M |
2:48:30 |
8:26 |
65.18 |
Mara |
3:46:26 |
8:39 |
64.68 |
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