Sun 21st Apr 2024 at 10:31am by WayHand
Run > Race
-
Time
3:56:48
-
Miles
26.34
-
Min/mi
8:59
-
Pacing
91.6%
-
WAVA
59.46
-
Stride(cm)
108
-
Cals
3410
-
Watts
390
-
Cadence
166
-
BPM
146
-
%MHR
81.8
-
B/mi
1309
-
Asc(m)
146
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 10.08mi - 1:30:40(9:00/mi) 140/149bpm [1259b/mi] 1317cal
2) 3.01mi - 26:35(8:50/mi) 146/151bpm [1290b/mi] 382cal
3) 1.01mi - 9:03(8:57/mi) 145/149bpm [1299b/mi] 128cal
4) 2.01mi - 18:01(8:58/mi) 146/148bpm [1309b/mi] 248cal
5) 0.99mi - 9:05(9:13/mi) 146/148bpm [1345b/mi] 127cal
6) 0.99mi - 9:16(9:20/mi) 147/151bpm [1372b/mi] 124cal
7) 0.99mi - 8:52(8:56/mi) 149/152bpm [1330b/mi] 127cal
8) 0.99mi - 9:03(9:08/mi) 149/153bpm [1362b/mi] 127cal
9) 1.02mi - 9:15(9:05/mi) 151/155bpm [1371b/mi] 134cal
10) 2.03mi - 18:23(9:04/mi) 152/156bpm [1377b/mi] 270cal
11) 0.93mi - 8:29(9:09/mi) 153/156bpm [1400b/mi] 116cal
12) 1.01mi - 9:14(9:07/mi) 155/157bpm [1414b/mi] 138cal
13) 1.28mi - 10:53(8:28/mi) 160/167bpm [1355b/mi] 172cal
1:30:40 26:35 9:03 18:01 9:05 9:16 8:52 9:03 9:15 18:23 8:29 9:14 10:53
|
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 |
9:11 |
9:11 |
9:11 |
131 94-136 |
1204 |
169 166-174 |
399 299-503 |
21/13 |
| 2.00 |
18:21 |
9:10 |
9:10 |
136 132-140 |
1246 |
166 162-174 |
394 334-489 |
17/15 |
| 3.00 |
27:05 |
8:44 |
8:44 |
137 134-140 |
1197 |
166 162-170 |
386 336-471 |
12/37 |
| 4.00 |
36:02 |
8:57 |
8:57 |
138 133-144 |
1234 |
166 158-174 |
386 313-522 |
16/33 |
| 5.00 |
44:58 |
8:56 |
8:56 |
142 138-145 |
1268 |
166 160-184 |
396 311-491 |
9/12 |
| 6.00 |
54:01 |
9:04 |
9:04 |
142 139-145 |
1287 |
164 156-170 |
388 351-439 |
12/7 |
| 7.00 |
1:03:04 |
9:03 |
9:03 |
142 139-146 |
1285 |
165 158-178 |
390 289-479 |
11/10 |
| 8.00 |
1:12:00 |
8:56 |
8:56 |
142 139-145 |
1269 |
165 162-172 |
395 312-485 |
13/13 |
| 9.00 |
1:21:01 |
9:01 |
9:01 |
142 137-149 |
1280 |
165 160-178 |
391 321-489 |
18/18 |
| 10.00 |
1:29:57 |
8:56 |
8:56 |
144 141-148 |
1287 |
166 162-188 |
386 260-480 |
12/17 |
| 11.00 |
1:38:45 |
8:48 |
8:48 |
145 142-149 |
1275 |
165 160-172 |
409 349-492 |
11/13 |
| 12.00 |
1:47:38 |
8:53 |
8:53 |
145 141-148 |
1288 |
166 160-176 |
393 317-471 |
9/6 |
| 13.00 |
1:56:26 |
8:49 |
8:49 |
147 142-151 |
1296 |
165 160-180 |
402 283-480 |
22/14 |
| 14.00 |
2:05:28 |
9:02 |
9:02 |
145 141-149 |
1310 |
165 160-174 |
391 332-481 |
10/13 |
| 15.00 |
2:14:21 |
8:53 |
8:53 |
146 141-148 |
1297 |
166 158-174 |
391 331-446 |
10/12 |
| 16.00 |
2:23:24 |
9:03 |
9:03 |
146 141-148 |
1322 |
166 158-176 |
379 283-495 |
12/12 |
| 17.00 |
2:32:33 |
9:08 |
9:08 |
146 143-148 |
1334 |
165 162-172 |
389 317-488 |
10/12 |
| 18.00 |
2:41:55 |
9:22 |
9:22 |
147 140-151 |
1377 |
165 156-174 |
367 283-488 |
12/9 |
| 19.00 |
2:50:59 |
9:04 |
9:04 |
149 146-152 |
1351 |
165 124-182 |
388 255-564 |
19/9 |
| 20.00 |
2:59:57 |
8:59 |
8:59 |
149 145-152 |
1338 |
167 160-184 |
379 295-584 |
11/19 |
| 21.00 |
3:09:02 |
9:05 |
9:05 |
151 146-155 |
1371 |
166 160-182 |
386 281-455 |
12/11 |
| 22.00 |
3:18:04 |
9:02 |
9:02 |
152 148-154 |
1373 |
165 162-172 |
391 336-462 |
14/14 |
| 23.00 |
3:27:10 |
9:06 |
9:06 |
152 150-156 |
1383 |
166 160-178 |
384 186-466 |
13/10 |
| 24.00 |
3:36:23 |
9:13 |
9:13 |
153 151-156 |
1411 |
165 160-172 |
379 303-465 |
10/14 |
| 25.00 |
3:45:21 |
8:58 |
8:58 |
155 152-157 |
1390 |
166 162-178 |
388 315-479 |
10/9 |
| 26.00 |
3:54:08 |
8:47 |
8:47 |
159 154-161 |
1395 |
166 162-172 |
393 342-476 |
9/8 |
| 26.34 |
3:56:47 |
2:39 |
7:53 |
164 160-167 |
1293 |
170 166-186 |
442 381-547 |
5/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
165 |
26.3 |
3:56:45 |
8:59 |
| Walk |
0.0 |
124 |
0 |
2 |
17:28 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:47 |
7:11 |
47.11% |
More |
| 800m |
4:01 |
8:04 |
49.55% |
More |
| 1km |
5:05 |
8:10 |
50.98% |
More |
| Mile |
8:23 |
8:23 |
52.40% |
More |
| 5k |
27:26 |
8:50 |
54.57% |
More |
| 5 miles |
44:20 |
8:52 |
55.02% |
More |
| 10k |
55:12 |
8:53 |
55.21% |
More |
| 10 miles |
1:29:11 |
8:55 |
56.53% |
More |
| Half |
1:56:53 |
8:55 |
57.09% |
More |
| 20 miles |
2:59:35 |
8:59 |
58.42% |
More |
| Mara |
3:55:31 |
8:59 |
59.40% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:22 |
6:22 |
69.05 |
| 5km |
22:19 |
7:11 |
67.06 |
| 5M |
37:45 |
7:33 |
64.63 |
| 10km |
48:00 |
7:43 |
63.50 |
| 10M |
1:21:12 |
8:07 |
62.09 |
| Half |
1:49:26 |
8:21 |
60.50 |
| 20M |
2:54:40 |
8:44 |
60.07 |
| Mara |
3:55:25 |
8:59 |
59.43 |
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