Wed 24th Apr 2024 at 12:06pm by Akkers

Run > General

Follow User
0 👍

Time
33:20
Miles
3.71
Min/mi
8:59
Pacing
68.9%
WAVA
50.59
Stride(cm)
106
Cals
453
Watts
231
Cadence
169
BPM
162
%MHR
90.1
B/mi
1457
Hillscore
9
Surface
Road

Notes & Comments

1) 0.62mi - 5:41(9:09/mi) 161/178bpm [1473b/mi] 79cal 86/rpm 248/282W 6.56/8.28mph
2) 0.62mi - 6:53(11:05/mi) 145/161bpm [1606b/mi] 77cal 68/rpm 228/275W 5.38/8.24mph
3) 0.62mi - 5:01(8:04/mi) 156/166bpm [1259b/mi] 71cal 87/rpm 204/248W 7.42/8.95mph
4) 0.62mi - 5:26(8:45/mi) 168/174bpm [1469b/mi] 83cal 85/rpm 259/313W 6.86/7.58mph
5) 0.62mi - 5:21(8:37/mi) 167/171bpm [1438b/mi] 77cal 84/rpm 243/360W 6.92/7.5mph
6) 0.6mi - 4:59(8:18/mi) 169/173bpm [1404b/mi] 66cal 83/rpm 203/239W 7.23/8.14mph

5:41 6:53 5:01 5:26 5:21 4:59

Pin Map

0mi in 0

Pace

28%

52%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.13	1:20	1:20	10:37	154 145-161	1634	167 128-188	214 89-269	2/0
0.25	2:30	1:11	9:25	168 161-178	1581	172 160-182	245 226-266	5/0
0.38	3:35	1:05	8:39	170 154-177	1470	174 164-192	253 215-275	5/0
0.50	4:39	1:04	8:28	156 154-165	1321	179 168-186	279 275-282	8/0
0.63	5:43	1:04	8:35	161 158-163	1382	175 164-180	261 206-277	5/0
0.75	7:01	1:18	10:23	156 143-161	1620	155 128-186	182 51-222	0/5
0.88	8:07	1:06	8:47	144 141-148	1266	172 144-184	211 88-255	1/6
1.00	10:37	2:30 +1:31	20:01	154 118-157	3082	140 44-180	270 249-275	8/0
1.13	11:43	1:07	8:53	137 118-150	1217	154 44-192	223 162-263	6/0
1.25	12:45	1:01	8:09	153 150-155	1247	175 166-190	241 183-263	1/1
1.38	13:51	1:06	8:50	154 150-155	1359	175 164-186	194 169-220	0/7
1.50	14:52	1:01	8:09	153 150-155	1248	177 170-184	216 157-248	0/5
1.63	15:49	57	7:33	156 155-157	1178	176 170-190	213 209-220	0/8
1.75	16:47	58	7:47	159 157-161	1238	176 166-188	205 192-220	0/10
1.88	17:48	1:01	8:05	163 159-166	1317	173 166-188	193 190-196	0/8
2.00	18:48	1:00	8:00	165 163-167	1321	174 162-184	196 191-203	0/5
2.13	19:55	1:07	8:59	167 166-169	1500	172 160-178	267 201-313	8/1
2.25	21:01	1:06	8:45	168 166-171	1470	171 160-180	277 271-290	7/0
2.38	22:07	1:06	8:49	173 171-174	1525	171 160-182	276 262-288	10/0
2.50	23:15	1:08	9:03	170 166-172	1538	171 160-178	278 219-293	8/0
2.63	24:18	1:04	8:32	167 166-168	1424	175 160-184	255 214-268	5/0
2.75	25:18	59	7:54	168 166-169	1328	165 156-182	201 187-222	0/8
2.88	26:23	1:05	8:40	167 165-168	1446	172 158-180	232 190-360	3/3
3.00	27:31	1:08	9:07	168 165-169	1531	162 138-184	261 229-315	6/1
3.13	28:37	1:06	8:50	168 165-171	1485	167 134-184	259 194-299	6/0
3.25	29:40	1:02	8:18	172 171-173	1427	171 152-190	230 220-239	1/3
3.38	30:37	58	7:44	172 171-173	1329	173 160-190	202 183-220	0/9
3.50	31:42	1:05	8:38	170 168-172	1468	158 128-182	180 73-218	0/5
3.63	32:44	1:02	8:13	168 167-169	1382	173 158-186	209 206-212	0/6
3.70	33:24	40	9:05	167 166-167	1516	158 136-172	198 184-210	0/3

Heart

162/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 45m, Flat prediction 31:10

Elevation Graph

Biggest Climbs (m)	Min/mi
38 4.1%	8:48
26 2.8%	8:48
15 2.4%	12:27
13 3.0%	8:58
See your biggest climbs

Power

231W (360 max)

Power Graph

Power Bands

Cadence

169 (192 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.3	172	3.5	29:49	8:31
Walk	10.7	118	0.2	3:35	18:09

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	42.43%	More
800m	3:53	7:49	47.73%	More
1km	4:55	7:55	49.25%	More
Mile	8:05	8:05	51.09%	More
5k	27:53	8:59	50.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:18	8:18	49.77
5km	27:37	8:53	50.87
5M	45:44	9:09	49.94
10km	57:35	9:16	49.51
10M	1:35:21	9:32	49.37
Half	2:06:57	9:41	48.67
20M	3:18:48	9:56	49.25
Mara	4:24:42	10:06	49.32

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry

Club (TAC / MVOC)
TM Program
TM Manual Incline