Wed 24th Apr 2024 at 5:29pm by greenknees
Run > General
-
Time
33:13
-
Miles
4.15
-
Min/mi
8:00
-
Pacing
85.8%
-
WAVA
63.53
-
Stride(cm)
131
-
Cals
385
-
Watts
296
-
Cadence
154
-
BPM
180
-
%MHR
105.5
-
B/mi
1445
-
Asc(m)
34
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 0.34mi - 3:03(8:56/mi) 124/150bpm [1108b/mi] 23cal 189/308W
2) 0.24mi - 1:30(6:12/mi) 151/156bpm [935b/mi] 15cal 341/425W
3) 0.17mi - 1:30(8:50/mi) 178/189bpm [1573b/mi] 17cal 284/353W
4) 0.23mi - 1:30(6:40/mi) 190/195bpm [1266b/mi] 19cal 347/386W
5) 0.2mi - 1:30(7:34/mi) 191/192bpm [1447b/mi] 19cal 312/328W
6) 0.22mi - 1:30(6:53/mi) 194/196bpm [1335b/mi] 19cal 327/339W
7) 0.17mi - 1:30(8:42/mi) 189/195bpm [1646b/mi] 18cal 285/327W
8) 0.19mi - 1:30(7:42/mi) 189/193bpm [1455b/mi] 18cal 305/347W
9) 0.18mi - 1:30(8:24/mi) 183/190bpm [1537b/mi] 17cal 266/293W
10) 0.2mi - 1:30(7:28/mi) 189/192bpm [1410b/mi] 18cal 307/338W
11) 0.17mi - 1:30(8:58/mi) 186/190bpm [1666b/mi] 18cal 280/310W
12) 0.2mi - 1:30(7:35/mi) 186/191bpm [1410b/mi] 18cal 290/328W
13) 0.18mi - 1:30(8:34/mi) 186/192bpm [1593b/mi] 18cal 274/340W
14) 0.18mi - 1:30(8:12/mi) 185/188bpm [1518b/mi] 18cal 288/330W
15) 0.18mi - 1:30(8:21/mi) 187/189bpm [1560b/mi] 18cal 281/308W
16) 0.21mi - 1:30(7:01/mi) 191/195bpm [1339b/mi] 19cal 312/342W
17) 0.18mi - 1:30(8:34/mi) 190/196bpm [1627b/mi] 18cal 283/350W
18) 0.72mi - 6:10(8:37/mi) 189/196bpm [1629b/mi] 75cal 285/401W
3:03 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 6:10
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 |
1:11 |
1:11 |
9:31 |
99 76-125 |
942 |
160 154-168 |
151 1-191 |
0/8 |
0.25 |
2:13 |
1:01 |
8:11 |
136 125-144 |
1112 |
157 152-160 |
244 173-274 |
1/4 |
0.38 |
3:14 |
1:01 |
8:10 |
147 143-150 |
1200 |
157 110-166 |
289 78-418 |
1/1 |
0.50 |
3:57 |
43 |
5:46 |
151 146-153 |
871 |
159 154-168 |
380 321-425 |
1/2 |
0.63 |
4:52 |
55 |
7:16 |
155 152-159 |
1127 |
154 150-158 |
333 240-389 |
3/2 |
0.75 |
5:58 |
1:06 |
8:49 |
185 165-189 |
1631 |
152 150-154 |
283 258-332 |
1/1 |
0.88 |
6:44 |
46 |
6:11 |
185 179-194 |
1143 |
157 152-160 |
323 255-364 |
3/2 |
1.00 |
7:40 |
55 |
7:24 |
193 191-195 |
1427 |
153 150-158 |
360 318-386 |
1/2 |
1.13 |
8:33 |
54 |
7:09 |
190 189-191 |
1358 |
154 150-158 |
308 296-325 |
2/1 |
1.25 |
9:31 |
57 |
7:39 |
191 190-193 |
1461 |
153 150-156 |
319 304-337 |
1/3 |
1.38 |
10:20 |
50 |
6:37 |
195 194-196 |
1292 |
152 152-154 |
330 314-339 |
3/1 |
1.50 |
11:25 |
1:05 |
8:40 |
192 187-196 |
1663 |
152 150-154 |
307 263-332 |
1/2 |
1.63 |
12:25 |
1:00 |
7:57 |
185 183-189 |
1469 |
152 150-156 |
260 228-314 |
4/4 |
1.75 |
13:23 |
58 |
7:44 |
190 188-193 |
1469 |
153 152-156 |
321 308-347 |
1/1 |
1.88 |
14:28 |
1:05 |
8:39 |
186 179-192 |
1608 |
152 150-154 |
267 241-328 |
1/3 |
2.00 |
15:27 |
59 |
7:56 |
184 179-189 |
1460 |
154 152-158 |
289 252-338 |
3/1 |
2.13 |
16:22 |
55 |
7:21 |
190 188-192 |
1397 |
154 152-158 |
309 288-335 |
0/2 |
2.25 |
17:27 |
1:05 |
8:39 |
188 186-190 |
1625 |
153 152-156 |
286 261-310 |
3/1 |
2.38 |
18:28 |
1:01 |
8:07 |
184 182-186 |
1494 |
153 150-156 |
270 252-307 |
1/4 |
2.50 |
19:26 |
58 |
7:42 |
188 185-191 |
1449 |
155 152-158 |
297 275-325 |
3/1 |
2.63 |
20:30 |
1:05 |
8:37 |
189 184-192 |
1627 |
153 150-156 |
287 252-340 |
1/3 |
2.75 |
21:33 |
1:02 |
8:19 |
183 181-186 |
1523 |
154 152-156 |
265 244-285 |
3/1 |
2.88 |
22:34 |
1:01 |
8:08 |
187 186-189 |
1522 |
153 152-158 |
294 277-330 |
1/2 |
3.00 |
23:35 |
1:01 |
8:06 |
187 185-189 |
1515 |
154 152-158 |
276 265-285 |
2/1 |
3.13 |
24:36 |
1:01 |
8:08 |
188 186-190 |
1528 |
153 150-156 |
295 270-320 |
0/2 |
3.25 |
25:26 |
50 |
6:42 |
192 189-194 |
1288 |
155 152-158 |
321 302-340 |
3/1 |
3.38 |
26:31 |
1:05 |
8:40 |
193 188-196 |
1672 |
152 150-156 |
299 257-350 |
0/2 |
3.50 |
27:28 |
57 |
7:35 |
187 184-191 |
1419 |
154 150-158 |
280 252-333 |
3/2 |
3.63 |
28:24 |
56 |
7:28 |
193 191-195 |
1440 |
154 152-158 |
331 315-349 |
0/2 |
3.75 |
29:30 |
1:06 |
8:47 |
193 185-195 |
1695 |
153 150-156 |
299 60-323 |
1/1 |
3.88 |
30:40 |
1:10 |
9:20 |
183 181-186 |
1707 |
152 146-158 |
276 174-313 |
2/1 |
4.00 |
31:51 |
1:11 |
9:31 |
184 183-185 |
1753 |
155 150-160 |
277 14-309 |
2/1 |
4.13 |
32:53 |
1:01 |
8:12 |
191 183-195 |
1565 |
156 152-160 |
363 308-401 |
11/0 |
4.15 |
33:13 |
20 |
12:06 |
196 196-196 |
2371 |
153 152-156 |
360 328-375 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.4 |
153 |
4.2 |
32:41 |
7:52 |
Walk |
0.1 |
110 |
0 |
2 |
21:38 |
Still |
1.5 |
- |
- |
30 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:09 |
60.39% |
More |
800m |
3:27 |
6:56 |
58.87% |
More |
1km |
4:20 |
6:59 |
60.92% |
More |
Mile |
7:03 |
7:03 |
63.68% |
More |
5k |
24:03 |
7:44 |
65.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:57 |
6:57 |
64.56 |
5km |
24:10 |
7:47 |
64.87 |
5M |
40:46 |
8:09 |
62.76 |
10km |
51:46 |
8:20 |
61.87 |
10M |
1:27:20 |
8:44 |
60.30 |
Half |
1:57:30 |
8:58 |
58.47 |
20M |
3:07:04 |
9:21 |
57.65 |
Mara |
4:11:42 |
9:36 |
56.65 |
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