Tue 23rd Apr 2024 at 9:25am by Dan Russell
Run > General
-
Time
46:27
-
Miles
6.22
-
Min/mi
7:28
-
Pacing
95.3%
-
WAVA
63.56
-
Stride(cm)
117
-
Cals
713
-
Watts
381
-
Cadence
185
-
BPM
168
-
%MHR
86.1
-
B/mi
1253
-
Asc(m)
42
-
Surface
Road
Notes & Comments
1) 1km - 4:55(4:55/km) 136/153bpm [669b/km] 63cal 323/406W
2) 1km - 4:40(4:40/km) 160/171bpm [746b/km] 70cal 392/597W
3) 1km - 4:28(4:28/km) 168/171bpm [752b/km] 69cal 374/465W
4) 1km - 4:27(4:27/km) 171/173bpm [761b/km] 70cal 395/458W
5) 1km - 4:27(4:27/km) 174/176bpm [774b/km] 71cal 393/419W
6) 1km - 4:36(4:36/km) 174/176bpm [799b/km] 73cal 387/446W
7) 1km - 4:38(4:38/km) 174/175bpm [806b/km] 73cal 378/409W
8) 1km - 4:47(4:47/km) 173/175bpm [827b/km] 74cal 382/482W
9) 1km - 4:47(4:47/km) 174/179bpm [831b/km] 75cal 385/557W
10) 1km - 4:39(4:39/km) 177/186bpm [822b/km] 74cal 391/501W
11) 0.02km - 5(5:06/km) 179/180bpm [912b/km] 1cal 468/474W
4:55 4:40 4:28 4:27 4:27 4:36 4:38 4:47 4:47 4:39 5
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.25 |
2:05 |
2:05 |
8:18 |
126 100-136 |
1046 |
181 166-188 |
297 246-400 |
2/17 |
0.50 |
4:00 |
1:55 |
7:41 |
140 131-148 |
1076 |
185 180-188 |
338 277-367 |
0/10 |
0.75 |
5:53 |
1:53 |
7:33 |
154 146-159 |
1162 |
185 166-190 |
391 366-406 |
4/3 |
1.00 |
7:45 |
1:52 |
7:27 |
158 156-160 |
1177 |
186 180-192 |
381 343-481 |
4/5 |
1.25 |
9:37 |
1:53 |
7:30 |
163 161-171 |
1224 |
184 178-188 |
404 348-597 |
7/3 |
1.50 |
11:24 |
1:47 |
7:07 |
168 165-171 |
1196 |
187 182-192 |
356 259-426 |
3/10 |
1.75 |
13:14 |
1:50 |
7:19 |
167 165-170 |
1222 |
186 182-190 |
390 358-465 |
4/3 |
2.00 |
15:00 |
1:46 |
7:03 |
170 169-171 |
1199 |
186 184-190 |
369 351-391 |
1/7 |
2.25 |
16:47 |
1:47 |
7:10 |
171 170-172 |
1225 |
187 184-190 |
408 381-458 |
3/2 |
2.50 |
18:36 |
1:49 |
7:16 |
171 170-173 |
1244 |
187 182-192 |
399 369-453 |
3/3 |
2.75 |
20:23 |
1:47 |
7:08 |
174 173-175 |
1242 |
187 184-190 |
391 366-411 |
2/2 |
3.00 |
22:11 |
1:48 |
7:11 |
173 172-174 |
1242 |
186 184-190 |
390 374-406 |
3/3 |
3.25 |
23:59 |
1:48 |
7:11 |
175 174-176 |
1257 |
186 182-188 |
392 379-419 |
1/2 |
3.50 |
25:49 |
1:50 |
7:19 |
174 173-175 |
1272 |
184 172-188 |
392 374-443 |
2/1 |
3.75 |
27:42 |
1:53 |
7:33 |
173 172-174 |
1307 |
185 182-186 |
383 365-446 |
2/1 |
4.00 |
29:35 |
1:53 |
7:34 |
175 173-175 |
1323 |
185 182-188 |
381 370-392 |
3/1 |
4.25 |
31:26 |
1:51 |
7:24 |
174 173-175 |
1289 |
185 182-188 |
372 361-388 |
1/4 |
4.50 |
33:19 |
1:53 |
7:30 |
173 172-174 |
1299 |
184 182-188 |
386 349-409 |
3/1 |
4.75 |
35:15 |
1:56 |
7:42 |
172 172-174 |
1325 |
184 178-186 |
377 348-482 |
4/2 |
5.00 |
37:10 |
1:55 |
7:41 |
174 173-175 |
1336 |
185 182-188 |
380 305-433 |
4/7 |
5.25 |
39:03 |
1:54 |
7:35 |
174 173-175 |
1320 |
184 180-188 |
393 302-435 |
5/2 |
5.50 |
41:04 |
2:01 |
8:04 |
175 171-179 |
1411 |
182 170-186 |
381 247-557 |
8/8 |
5.75 |
42:52 |
1:48 |
7:10 |
174 171-177 |
1248 |
186 174-192 |
403 308-454 |
5/3 |
6.00 |
44:47 |
1:55 |
7:39 |
177 175-186 |
1355 |
185 178-188 |
393 333-501 |
5/3 |
6.22 |
46:27 |
1:40 |
7:29 |
177 175-180 |
1324 |
185 180-188 |
380 346-474 |
5/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
185 |
6.2 |
46:26 |
7:28 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:01 |
47.02% |
More |
800m |
3:32 |
7:06 |
54.48% |
More |
1km |
4:24 |
7:05 |
56.87% |
More |
Mile |
7:09 |
7:09 |
59.59% |
More |
5k |
22:35 |
7:16 |
64.20% |
More |
5 miles |
36:59 |
7:24 |
63.81% |
More |
10k |
46:19 |
7:27 |
63.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:42 |
6:42 |
63.58 |
5km |
22:15 |
7:10 |
65.14 |
5M |
36:51 |
7:22 |
64.03 |
10km |
46:24 |
7:28 |
63.49 |
10M |
1:16:50 |
7:41 |
63.37 |
Half |
1:42:18 |
7:49 |
62.49 |
20M |
2:40:12 |
8:01 |
63.23 |
Mara |
3:33:17 |
8:08 |
63.33 |
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