Sun 21st Apr 2024 at 10:07am by geordieNdog
Run > General
-
Time
3:28:00
-
Miles
26.62
-
Min/mi
7:49
-
Pacing
89.5%
-
WAVA
63.98
-
Stride(cm)
115
-
Cals
3060
-
Watts
379
-
Cadence
179
-
BPM
145
-
%MHR
79.4
-
B/mi
1135
-
Asc(m)
155
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 1mi - 7:47(7:47/mi) 103/122bpm [801b/mi] 92cal 368/440W
2) 1mi - 7:32(7:32/mi) 122/125bpm [919b/mi] 103cal 401/500W
3) 1mi - 7:28(7:28/mi) 129/147bpm [963b/mi] 104cal 411/564W
4) 1mi - 7:20(7:20/mi) 145/150bpm [1063b/mi] 116cal 387/499W
5) 1mi - 8:08(8:08/mi) 142/150bpm [1156b/mi] 123cal 342/455W
6) 1mi - 7:30(7:30/mi) 136/144bpm [1020b/mi] 106cal 377/457W
7) 1mi - 8:07(8:07/mi) 141/148bpm [1144b/mi] 119cal 355/429W
8) 1mi - 7:39(7:39/mi) 149/154bpm [1139b/mi] 120cal 379/486W
9) 1mi - 7:50(7:50/mi) 148/152bpm [1160b/mi] 120cal 388/526W
10) 1mi - 7:32(7:32/mi) 148/150bpm [1116b/mi] 116cal 406/447W
11) 1mi - 7:33(7:33/mi) 150/152bpm [1133b/mi] 117cal 391/495W
12) 1mi - 7:30(7:30/mi) 150/155bpm [1125b/mi] 116cal 378/419W
13) 1mi - 7:36(7:36/mi) 152/155bpm [1154b/mi] 120cal 423/535W
14) 1mi - 7:35(7:35/mi) 150/153bpm [1137b/mi] 115cal 395/449W
15) 1mi - 7:37(7:37/mi) 151/155bpm [1150b/mi] 116cal 380/446W
16) 1mi - 8:11(8:11/mi) 147/150bpm [1203b/mi] 116cal 349/501W
17) 1mi - 7:43(7:43/mi) 150/153bpm [1157b/mi] 114cal 375/468W
18) 1mi - 7:35(7:35/mi) 153/155bpm [1160b/mi] 115cal 418/523W
19) 1mi - 7:49(7:49/mi) 151/154bpm [1180b/mi] 118cal 384/694W
20) 1mi - 7:47(7:47/mi) 149/154bpm [1159b/mi] 117cal 401/609W
21) 1mi - 8:07(8:07/mi) 146/151bpm [1184b/mi] 118cal 354/466W
22) 1mi - 8:05(8:05/mi) 150/153bpm [1212b/mi] 119cal 351/406W
23) 1mi - 8:20(8:20/mi) 149/153bpm [1241b/mi] 118cal 350/402W
24) 1mi - 8:26(8:26/mi) 151/154bpm [1273b/mi] 119cal 337/464W
25) 1mi - 8:00(8:00/mi) 152/156bpm [1217b/mi] 105cal 337/522W
26) 1mi - 8:28(8:28/mi) 155/158bpm [1312b/mi] 124cal 332/392W
27) 0.62mi - 4:47(7:47/mi) 159/166bpm [1237b/mi] 74cal 374/554W
7:47 7:32 7:28 7:20 8:08 7:30 8:07 7:39 7:50 7:32 7:33 7:30 7:36 7:35 7:37 8:11 7:43 7:35 7:49 7:47 8:07 8:05 8:20 8:26 8:00 8:28 4:47
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 |
7:48 |
7:48 |
7:48 |
103 35-122 |
803 |
181 178-188 |
368 316-440 |
12/14 |
2.00 |
15:20 |
7:32 |
7:32 |
122 119-125 |
919 |
180 176-184 |
401 357-500 |
16/15 |
3.00 |
22:48 |
7:28 |
7:28 |
129 118-147 |
963 |
177 174-184 |
411 293-564 |
17/38 |
4.00 |
30:07 |
7:20 |
7:20 |
145 139-150 |
1063 |
179 174-188 |
387 309-499 |
14/30 |
5.00 |
38:16 |
8:08 |
8:08 |
142 129-150 |
1156 |
178 170-186 |
372 334-455 |
6/10 |
6.00 |
45:46 |
7:30 |
7:30 |
136 131-144 |
1021 |
179 172-188 |
380 338-457 |
16/11 |
7.00 |
53:53 |
8:07 |
8:07 |
141 134-148 |
1144 |
175 88-182 |
367 9-429 |
14/16 |
8.00 |
1:01:31 |
7:38 |
7:38 |
149 147-154 |
1138 |
176 62-184 |
384 172-486 |
14/15 |
9.00 |
1:09:21 |
7:50 |
7:50 |
148 142-152 |
1160 |
175 80-182 |
394 106-526 |
17/14 |
10.00 |
1:16:54 |
7:33 |
7:33 |
148 146-150 |
1116 |
179 176-188 |
406 356-447 |
11/10 |
11.00 |
1:24:27 |
7:33 |
7:33 |
150 146-152 |
1132 |
180 176-188 |
391 321-495 |
8/12 |
12.00 |
1:31:57 |
7:30 |
7:30 |
150 146-155 |
1125 |
181 176-190 |
378 352-419 |
9/7 |
13.00 |
1:39:33 |
7:36 |
7:36 |
152 147-155 |
1154 |
179 142-186 |
423 146-535 |
17/12 |
14.00 |
1:47:08 |
7:35 |
7:35 |
150 146-153 |
1137 |
181 176-190 |
395 361-449 |
13/15 |
15.00 |
1:54:44 |
7:37 |
7:37 |
151 147-155 |
1149 |
181 174-188 |
380 327-446 |
11/12 |
16.00 |
2:02:55 |
8:11 |
8:11 |
146 136-150 |
1195 |
180 132-188 |
368 287-501 |
9/12 |
17.00 |
2:10:38 |
7:43 |
7:43 |
150 142-153 |
1157 |
180 132-186 |
378 259-468 |
12/8 |
18.00 |
2:18:13 |
7:35 |
7:35 |
153 150-155 |
1160 |
181 176-186 |
417 342-523 |
11/9 |
19.00 |
2:26:02 |
7:49 |
7:49 |
151 145-154 |
1180 |
181 94-190 |
402 111-694 |
19/10 |
20.00 |
2:33:49 |
7:47 |
7:47 |
149 142-154 |
1160 |
181 128-190 |
401 240-609 |
11/21 |
21.00 |
2:41:55 |
8:07 |
8:07 |
146 141-151 |
1184 |
180 174-188 |
368 315-466 |
11/11 |
22.00 |
2:50:00 |
8:05 |
8:05 |
150 146-153 |
1212 |
178 114-186 |
354 183-406 |
9/10 |
23.00 |
2:58:20 |
8:20 |
8:20 |
149 143-153 |
1241 |
178 174-184 |
350 308-402 |
13/9 |
24.00 |
3:06:46 |
8:26 |
8:26 |
151 145-154 |
1274 |
178 174-182 |
337 292-464 |
9/12 |
25.00 |
3:14:46 |
8:00 |
8:00 |
152 148-156 |
1216 |
177 174-184 |
337 291-522 |
6/7 |
26.00 |
3:23:14 |
8:28 |
8:28 |
155 152-158 |
1312 |
177 174-184 |
332 296-392 |
5/7 |
26.61 |
3:28:00 |
4:46 |
7:47 |
159 154-166 |
1237 |
179 72-190 |
374 316-554 |
6/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.6 |
179 |
26.5 |
3:25:11 |
7:44 |
Walk |
0.6 |
110 |
0.1 |
1:20 |
12:26 |
Still |
0.7 |
- |
- |
1:28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:51 |
46.86% |
More |
800m |
3:33 |
7:09 |
52.17% |
More |
1km |
4:28 |
7:11 |
54.22% |
More |
Mile |
7:15 |
7:15 |
56.95% |
More |
5k |
23:07 |
7:26 |
60.78% |
More |
5 miles |
37:44 |
7:33 |
60.53% |
More |
10k |
47:02 |
7:34 |
60.61% |
More |
10 miles |
1:16:23 |
7:38 |
61.63% |
More |
Half |
1:40:04 |
7:38 |
62.22% |
More |
20 miles |
2:33:48 |
7:41 |
63.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:47 |
5:47 |
71.43 |
5km |
19:56 |
6:25 |
70.48 |
5M |
33:31 |
6:42 |
68.15 |
10km |
42:29 |
6:50 |
67.10 |
10M |
1:11:25 |
7:09 |
65.92 |
Half |
1:35:55 |
7:19 |
64.42 |
20M |
2:32:14 |
7:37 |
64.31 |
Mara |
3:24:25 |
7:48 |
63.87 |
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