Sun 21st Apr 2024 at 10:15am by Folkesy
Run > General
-
Time
3:55:28
-
Miles
26.55
-
Min/mi
8:52
-
Pacing
87.8%
-
WAVA
53.44
-
Stride(cm)
113
-
Cals
2339
-
Watts
226
-
Cadence
161
-
BPM
171
-
%MHR
100.2
-
B/mi
1520
-
Asc(m)
147
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1mi - 8:36(8:36/mi) 162/170bpm [1393b/mi] 87cal 242/279W
2) 1mi - 8:25(8:25/mi) 168/176bpm [1414b/mi] 89cal 243/275W
3) 1mi - 8:22(8:22/mi) 164/168bpm [1372b/mi] 84cal 230/258W
4) 1mi - 8:24(8:24/mi) 165/173bpm [1385b/mi] 87cal 231/290W
5) 1mi - 8:32(8:32/mi) 171/179bpm [1458b/mi] 88cal 230/264W
6) 1mi - 8:33(8:33/mi) 172/175bpm [1469b/mi] 90cal 231/266W
7) 1mi - 8:33(8:33/mi) 172/178bpm [1469b/mi] 92cal 234/273W
8) 1mi - 8:34(8:34/mi) 171/176bpm [1465b/mi] 89cal 237/304W
9) 1mi - 8:25(8:25/mi) 172/180bpm [1448b/mi] 89cal 254/322W
10) 1mi - 8:30(8:30/mi) 171/175bpm [1454b/mi] 87cal 250/283W
11) 1mi - 8:25(8:25/mi) 173/177bpm [1455b/mi] 88cal 239/302W
12) 1mi - 8:20(8:20/mi) 174/178bpm [1451b/mi] 85cal 231/254W
13) 1mi - 8:25(8:25/mi) 175/179bpm [1474b/mi] 88cal 260/339W
14) 1mi - 8:31(8:31/mi) 174/178bpm [1482b/mi] 88cal 242/278W
15) 1mi - 8:30(8:30/mi) 175/178bpm [1486b/mi] 86cal 234/262W
16) 1mi - 8:37(8:37/mi) 175/179bpm [1507b/mi] 87cal 227/342W
17) 1mi - 8:44(8:44/mi) 176/180bpm [1536b/mi] 89cal 226/265W
18) 1mi - 8:50(8:50/mi) 176/180bpm [1555b/mi] 91cal 244/336W
19) 1mi - 8:53(8:53/mi) 176/180bpm [1563b/mi] 92cal 249/429W
20) 1mi - 9:34(9:34/mi) 171/178bpm [1635b/mi] 89cal 222/361W
21) 1mi - 9:13(9:13/mi) 175/178bpm [1612b/mi] 88cal 210/239W
22) 1mi - 9:38(9:38/mi) 173/177bpm [1665b/mi] 88cal 197/224W
23) 1mi - 10:08(10:08/mi) 169/176bpm [1712b/mi] 87cal 189/232W
24) 1mi - 10:20(10:20/mi) 167/175bpm [1725b/mi] 88cal 184/320W
25) 1mi - 9:42(9:42/mi) 169/175bpm [1639b/mi] 89cal 190/248W
26) 1mi - 9:34(9:34/mi) 171/175bpm [1637b/mi] 86cal 198/221W
27) 0.55mi - 5:14(9:28/mi) 172/176bpm [1629b/mi] 48cal 213/258W
8:36 8:25 8:22 8:24 8:32 8:33 8:33 8:34 8:25 8:30 8:25 8:20 8:25 8:31 8:30 8:37 8:44 8:50 8:53 9:34 9:13 9:38 10:08 10:20 9:42 9:34 5:14
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 |
8:36 |
8:36 |
8:36 |
162 128-170 |
1393 |
157 154-164 |
242 164-279 |
16/11 |
2.00 |
17:01 |
8:25 |
8:25 |
168 161-176 |
1413 |
157 154-164 |
243 217-275 |
21/18 |
3.00 |
25:23 |
8:22 |
8:22 |
164 160-168 |
1373 |
157 154-162 |
230 204-258 |
11/44 |
4.00 |
33:46 |
8:24 |
8:24 |
165 159-173 |
1385 |
158 154-166 |
231 199-290 |
14/24 |
5.00 |
42:18 |
8:32 |
8:32 |
171 165-179 |
1459 |
159 156-174 |
230 210-264 |
10/12 |
6.00 |
50:50 |
8:32 |
8:32 |
172 168-175 |
1469 |
160 156-164 |
231 207-266 |
17/12 |
7.00 |
59:23 |
8:33 |
8:33 |
172 167-178 |
1470 |
160 156-192 |
234 201-273 |
15/16 |
8.00 |
1:07:57 |
8:34 |
8:34 |
171 166-176 |
1465 |
161 158-170 |
237 185-304 |
10/13 |
9.00 |
1:16:22 |
8:25 |
8:25 |
172 166-180 |
1449 |
161 158-166 |
254 194-322 |
19/14 |
10.00 |
1:24:52 |
8:30 |
8:30 |
171 167-175 |
1453 |
161 158-166 |
250 218-283 |
10/11 |
11.00 |
1:33:17 |
8:24 |
8:24 |
173 168-177 |
1454 |
161 158-168 |
239 200-302 |
9/11 |
12.00 |
1:41:37 |
8:21 |
8:21 |
174 169-178 |
1452 |
162 158-164 |
231 214-254 |
23/11 |
13.00 |
1:50:02 |
8:25 |
8:25 |
175 170-179 |
1472 |
162 158-166 |
260 204-339 |
14/18 |
14.00 |
1:58:33 |
8:31 |
8:31 |
174 171-178 |
1483 |
162 160-170 |
242 219-278 |
13/18 |
15.00 |
2:07:03 |
8:29 |
8:29 |
175 171-178 |
1485 |
162 158-164 |
234 210-262 |
9/10 |
16.00 |
2:15:40 |
8:37 |
8:37 |
175 170-179 |
1508 |
161 158-166 |
227 194-342 |
10/11 |
17.00 |
2:24:23 |
8:44 |
8:44 |
176 173-180 |
1536 |
162 160-166 |
226 179-265 |
14/11 |
18.00 |
2:33:13 |
8:50 |
8:50 |
176 172-180 |
1555 |
162 160-168 |
244 204-336 |
19/14 |
19.00 |
2:42:06 |
8:53 |
8:53 |
176 171-180 |
1562 |
162 160-164 |
249 179-429 |
15/18 |
20.00 |
2:51:40 |
9:34 |
9:34 |
171 155-178 |
1636 |
160 106-170 |
222 99-361 |
14/16 |
21.00 |
3:00:53 |
9:13 |
9:13 |
175 171-178 |
1612 |
165 162-176 |
210 187-239 |
10/7 |
22.00 |
3:10:30 |
9:37 |
9:37 |
173 164-177 |
1665 |
164 116-170 |
197 84-224 |
11/8 |
23.00 |
3:20:38 |
10:08 |
10:08 |
169 148-176 |
1712 |
161 116-172 |
189 95-232 |
12/14 |
24.00 |
3:30:59 |
10:21 |
10:21 |
167 146-175 |
1728 |
158 112-172 |
184 74-320 |
6/7 |
25.00 |
3:40:40 |
9:41 |
9:41 |
169 148-175 |
1637 |
167 122-174 |
190 97-248 |
8/9 |
26.00 |
3:50:14 |
9:34 |
9:34 |
171 169-175 |
1636 |
165 164-166 |
198 179-221 |
7/9 |
26.55 |
3:55:27 |
5:13 |
9:29 |
172 170-176 |
1630 |
166 164-168 |
213 191-258 |
6/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.9 |
162 |
26.2 |
3:50:25 |
8:47 |
Walk |
2.1 |
121 |
0.3 |
5:02 |
16:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:28 |
40.90% |
More |
800m |
4:01 |
8:06 |
43.22% |
More |
1km |
5:02 |
8:05 |
45.29% |
More |
Mile |
8:13 |
8:13 |
47.73% |
More |
5k |
26:02 |
8:23 |
51.22% |
More |
5 miles |
42:04 |
8:25 |
51.45% |
More |
10k |
52:22 |
8:26 |
51.61% |
More |
10 miles |
1:24:31 |
8:27 |
52.82% |
More |
Half |
1:50:46 |
8:27 |
53.30% |
More |
20 miles |
2:51:40 |
8:35 |
54.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:17 |
7:17 |
53.88 |
5km |
24:14 |
7:48 |
55.03 |
5M |
40:07 |
8:01 |
53.95 |
10km |
50:31 |
8:08 |
53.51 |
10M |
1:23:38 |
8:22 |
53.37 |
Half |
1:51:22 |
8:30 |
52.61 |
20M |
2:54:23 |
8:43 |
53.23 |
Mara |
3:52:11 |
8:52 |
53.31 |
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