Sun 21st Apr 2024 at 10:11am by Designer023
Run > General
-
Time
3:38:34
-
Miles
26.58
-
Min/mi
8:13
-
Pacing
89.1%
-
WAVA
58.39
-
Stride(cm)
116
-
Cals
2992
-
Watts
380
-
Cadence
169
-
BPM
149
-
%MHR
82.1
-
B/mi
1229
-
Asc(m)
136
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 0.62mi - 4:43(7:36/mi) 145/154bpm [1102b/mi] 70cal 423/508W
2) 0.62mi - 4:39(7:28/mi) 155/158bpm [1158b/mi] 70cal 403/449W
3) 0.62mi - 4:40(7:30/mi) 156/161bpm [1170b/mi] 71cal 423/472W
4) 0.62mi - 4:38(7:28/mi) 153/158bpm [1142b/mi] 69cal 398/430W
5) 0.62mi - 4:28(7:12/mi) 150/156bpm [1080b/mi] 66cal 406/491W
6) 0.62mi - 4:38(7:27/mi) 157/164bpm [1170b/mi] 71cal 402/489W
7) 0.62mi - 4:41(7:32/mi) 154/159bpm [1160b/mi] 69cal 374/443W
8) 0.62mi - 4:44(7:38/mi) 155/158bpm [1182b/mi] 71cal 381/425W
9) 0.62mi - 4:47(7:43/mi) 155/159bpm [1195b/mi] 71cal 384/414W
10) 0.62mi - 4:49(7:45/mi) 155/157bpm [1202b/mi] 72cal 384/433W
11) 0.62mi - 4:48(7:44/mi) 156/159bpm [1207b/mi] 72cal 396/460W
12) 0.62mi - 4:51(7:48/mi) 157/161bpm [1225b/mi] 72cal 397/470W
13) 0.62mi - 4:47(7:42/mi) 154/157bpm [1186b/mi] 69cal 403/482W
14) 0.62mi - 4:51(7:48/mi) 151/153bpm [1177b/mi] 69cal 406/446W
15) 0.62mi - 4:56(7:57/mi) 152/159bpm [1208b/mi] 70cal 426/531W
16) 0.62mi - 4:50(7:47/mi) 152/156bpm [1184b/mi] 68cal 404/437W
17) 0.62mi - 4:58(8:00/mi) 150/156bpm [1200b/mi] 69cal 409/502W
18) 0.62mi - 4:52(7:49/mi) 150/154bpm [1173b/mi] 66cal 376/434W
19) 0.62mi - 4:53(7:52/mi) 151/157bpm [1189b/mi] 67cal 382/424W
20) 0.62mi - 4:58(7:59/mi) 154/162bpm [1229b/mi] 70cal 410/490W
21) 0.62mi - 4:56(7:57/mi) 157/165bpm [1248b/mi] 73cal 408/493W
22) 0.62mi - 4:52(7:50/mi) 157/161bpm [1231b/mi] 70cal 403/489W
23) 0.62mi - 4:53(7:51/mi) 155/160bpm [1216b/mi] 69cal 388/429W
24) 0.62mi - 4:57(7:58/mi) 152/155bpm [1211b/mi] 67cal 383/448W
25) 0.62mi - 4:59(8:02/mi) 150/154bpm [1205b/mi] 66cal 377/507W
26) 0.62mi - 5:13(8:24/mi) 149/153bpm [1251b/mi] 68cal 353/425W
27) 0.62mi - 5:06(8:12/mi) 149/155bpm [1221b/mi] 67cal 371/431W
28) 0.62mi - 5:15(8:27/mi) 148/152bpm [1249b/mi] 66cal 399/461W
29) 0.62mi - 5:04(8:09/mi) 150/153bpm [1223b/mi] 69cal 404/540W
30) 0.62mi - 5:28(8:49/mi) 149/151bpm [1313b/mi] 73cal 388/559W
31) 0.62mi - 5:17(8:30/mi) 148/151bpm [1259b/mi] 73cal 418/790W
32) 0.62mi - 5:07(8:15/mi) 144/150bpm [1187b/mi] 70cal 393/595W
33) 0.62mi - 5:20(8:34/mi) 144/148bpm [1234b/mi] 71cal 353/464W
34) 0.62mi - 5:35(9:00/mi) 144/148bpm [1295b/mi] 77cal 352/416W
35) 0.62mi - 5:22(8:38/mi) 145/150bpm [1251b/mi] 72cal 354/402W
36) 0.62mi - 5:30(8:52/mi) 145/149bpm [1285b/mi] 71cal 349/389W
37) 0.62mi - 5:37(9:02/mi) 145/148bpm [1309b/mi] 73cal 352/399W
38) 0.62mi - 5:49(9:21/mi) 142/147bpm [1328b/mi] 74cal 330/416W
39) 0.62mi - 6:02(9:43/mi) 140/145bpm [1361b/mi] 60cal 332/612W
40) 0.62mi - 6:08(9:52/mi) 137/143bpm [1352b/mi] 70cal 303/420W
41) 0.62mi - 6:11(9:57/mi) 138/142bpm [1372b/mi] 74cal 312/413W
42) 0.62mi - 5:58(9:37/mi) 142/149bpm [1364b/mi] 72cal 322/366W
43) 0.48mi - 4:21(9:01/mi) 148/152bpm [1335b/mi] 55cal 363/416W
4:43 4:39 4:40 4:38 4:28 4:38 4:41 4:44 4:47 4:49 4:48 4:51 4:47 4:51 4:56 4:50 4:58 4:52 4:53 4:58 4:56 4:52 4:53 4:57 4:59 5:13 5:06 5:15 5:04 5:28 5:17 5:07 5:20 5:35 5:22 5:30 5:37 5:49 6:02 6:08 6:11 5:58 4:21
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 |
7:31 |
7:31 |
7:31 |
149 129-158 |
1120 |
174 170-188 |
415 277-508 |
18/9 |
2.00 |
15:02 |
7:31 |
7:31 |
155 149-161 |
1166 |
174 172-186 |
414 369-472 |
15/12 |
3.00 |
22:23 |
7:21 |
7:21 |
152 143-158 |
1116 |
173 170-184 |
403 342-450 |
4/45 |
4.00 |
29:49 |
7:26 |
7:26 |
155 147-164 |
1153 |
173 168-246 |
391 291-491 |
17/20 |
5.00 |
37:24 |
7:35 |
7:35 |
155 151-159 |
1176 |
171 42-176 |
382 97-443 |
8/10 |
6.00 |
45:07 |
7:43 |
7:43 |
155 148-159 |
1196 |
171 168-190 |
385 342-433 |
12/10 |
7.00 |
52:55 |
7:48 |
7:48 |
155 142-159 |
1209 |
170 168-174 |
393 361-460 |
16/16 |
8.00 |
1:00:38 |
7:43 |
7:43 |
156 144-161 |
1204 |
172 168-180 |
400 313-477 |
13/16 |
9.00 |
1:08:29 |
7:51 |
7:51 |
152 142-159 |
1192 |
170 168-174 |
414 319-531 |
14/11 |
10.00 |
1:16:18 |
7:49 |
7:49 |
152 146-156 |
1189 |
170 166-180 |
409 366-467 |
13/12 |
11.00 |
1:24:13 |
7:55 |
7:55 |
150 137-156 |
1188 |
170 168-182 |
396 327-502 |
12/14 |
12.00 |
1:32:06 |
7:53 |
7:53 |
151 138-157 |
1191 |
170 168-178 |
381 345-424 |
19/10 |
13.00 |
1:40:05 |
7:59 |
7:59 |
156 150-165 |
1245 |
169 42-178 |
414 79-493 |
11/12 |
14.00 |
1:47:56 |
7:51 |
7:51 |
156 141-161 |
1224 |
172 168-184 |
397 362-489 |
8/14 |
15.00 |
1:55:53 |
7:57 |
7:57 |
153 149-160 |
1216 |
171 168-176 |
382 327-448 |
10/10 |
16.00 |
2:04:07 |
8:13 |
8:13 |
150 134-154 |
1234 |
170 154-228 |
368 29-507 |
11/12 |
17.00 |
2:12:18 |
8:11 |
8:11 |
149 145-155 |
1219 |
168 164-174 |
377 305-431 |
15/9 |
18.00 |
2:20:37 |
8:20 |
8:20 |
149 134-153 |
1241 |
168 166-172 |
401 347-540 |
14/9 |
19.00 |
2:29:06 |
8:29 |
8:29 |
148 143-151 |
1255 |
167 166-170 |
408 269-790 |
14/20 |
20.00 |
2:37:37 |
8:31 |
8:31 |
145 128-151 |
1235 |
168 166-172 |
389 275-595 |
11/11 |
21.00 |
2:46:30 |
8:53 |
8:53 |
144 127-148 |
1279 |
166 40-176 |
352 76-416 |
10/10 |
22.00 |
2:55:10 |
8:40 |
8:40 |
146 141-150 |
1266 |
169 166-172 |
356 331-402 |
10/10 |
23.00 |
3:04:09 |
8:59 |
8:59 |
145 140-148 |
1302 |
168 166-172 |
350 310-399 |
12/12 |
24.00 |
3:13:28 |
9:19 |
9:19 |
142 135-147 |
1322 |
166 118-170 |
336 67-612 |
9/9 |
25.00 |
3:23:30 |
10:03 |
10:03 |
137 108-143 |
1376 |
163 108-172 |
306 16-420 |
7/5 |
26.00 |
3:33:16 |
9:46 |
9:46 |
140 135-149 |
1366 |
165 160-170 |
316 270-413 |
7/7 |
26.58 |
3:38:34 |
5:18 |
9:08 |
147 139-152 |
1342 |
167 158-172 |
360 316-416 |
5/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
169 |
26.5 |
3:37:33 |
8:12 |
Walk |
0.4 |
106 |
0.1 |
51 |
13:30 |
Still |
0.1 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:50 |
45.27% |
More |
800m |
3:31 |
7:04 |
50.50% |
More |
1km |
4:23 |
7:04 |
52.85% |
More |
Mile |
7:09 |
7:09 |
55.62% |
More |
5k |
22:58 |
7:24 |
58.91% |
More |
5 miles |
37:24 |
7:29 |
58.74% |
More |
10k |
46:47 |
7:32 |
58.56% |
More |
10 miles |
1:16:18 |
7:38 |
59.28% |
More |
Half |
1:40:53 |
7:42 |
59.27% |
More |
20 miles |
2:37:37 |
7:53 |
59.65% |
More |
Mara |
3:35:08 |
8:13 |
58.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:45 |
6:45 |
58.98 |
5km |
22:28 |
7:14 |
60.23 |
5M |
37:12 |
7:26 |
59.05 |
10km |
46:50 |
7:32 |
58.50 |
10M |
1:17:33 |
7:45 |
58.32 |
Half |
1:43:15 |
7:53 |
57.47 |
20M |
2:41:41 |
8:05 |
58.15 |
Mara |
3:35:15 |
8:13 |
58.24 |
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