Wed 24th Apr 2024 at 7:02pm by RunRuss
Run > General
-
Time
35:44
-
Miles
4.75
-
Min/mi
7:31
-
Pacing
88.7%
-
WAVA
62.74
-
Stride(cm)
124
-
Cals
555
-
Watts
409
-
Cadence
173
-
BPM
151
-
%MHR
83.7
-
B/mi
1134
-
Asc(m)
73
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1km - 4:27(4:27/km) 120/130bpm [533b/km] 57cal 430/470W
2) 1km - 4:46(4:46/km) 132/135bpm [629b/km] 68cal 408/558W
3) 1km - 4:40(4:40/km) 132/145bpm [615b/km] 66cal 416/587W
4) 1km - 4:48(4:48/km) 163/166bpm [782b/km] 80cal 395/504W
5) 1km - 4:59(4:59/km) 164/168bpm [817b/km] 81cal 393/508W
6) 1km - 4:51(4:51/km) 164/169bpm [796b/km] 80cal 416/562W
7) 1km - 4:38(4:38/km) 167/170bpm [775b/km] 78cal 389/498W
8) 0.65km - 2:35(4:01/km) 170/174bpm [682b/km] 45cal 429/524W
4:27 4:46 4:40 4:48 4:59 4:51 4:38 2:35
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 |
1:52 |
1:52 |
7:28 |
110 67-129 |
821 |
179 172-198 |
418 327-456 |
3/1 |
0.50 |
3:36 |
1:44 |
6:56 |
126 121-130 |
873 |
175 172-178 |
453 412-470 |
3/1 |
0.75 |
5:19 |
1:43 |
6:51 |
129 125-132 |
884 |
174 168-176 |
432 415-469 |
2/2 |
1.00 |
7:17 |
1:58 |
7:51 |
133 131-135 |
1045 |
174 164-178 |
455 416-558 |
13/1 |
1.25 |
9:16 |
2:00 |
8:00 |
133 131-133 |
1063 |
171 154-186 |
353 248-467 |
3/11 |
1.50 |
11:17 |
2:00 |
8:01 |
132 132-134 |
1059 |
172 164-182 |
422 328-587 |
11/2 |
1.75 |
13:04 |
1:47 |
7:08 |
130 127-133 |
927 |
171 164-176 |
386 295-558 |
3/13 |
2.00 |
14:55 |
1:51 |
7:26 |
152 133-165 |
1129 |
173 168-178 |
463 378-504 |
7/1 |
2.25 |
16:58 |
2:03 |
8:13 |
164 162-166 |
1346 |
172 164-190 |
368 279-477 |
7/12 |
2.50 |
18:46 |
1:48 |
7:11 |
161 158-163 |
1155 |
172 168-176 |
389 290-416 |
1/3 |
2.75 |
20:56 |
2:10 |
8:38 |
164 161-168 |
1417 |
172 162-178 |
425 343-508 |
12/1 |
3.00 |
22:49 |
1:54 |
7:35 |
163 160-168 |
1235 |
171 164-186 |
354 239-466 |
4/12 |
3.25 |
24:53 |
2:04 |
8:17 |
165 163-169 |
1367 |
171 166-184 |
428 372-562 |
11/2 |
3.50 |
26:39 |
1:46 |
7:03 |
164 161-169 |
1156 |
172 166-182 |
389 304-473 |
2/13 |
3.75 |
28:43 |
2:04 |
8:16 |
164 161-168 |
1357 |
171 160-178 |
432 379-498 |
6/1 |
4.00 |
30:38 |
1:54 |
7:37 |
165 162-169 |
1257 |
171 160-188 |
333 269-428 |
6/12 |
4.25 |
32:24 |
1:46 |
7:06 |
167 163-170 |
1184 |
172 168-178 |
421 401-449 |
1/3 |
4.50 |
34:12 |
1:48 |
7:11 |
169 165-172 |
1214 |
171 164-174 |
421 392-455 |
2/2 |
4.75 |
35:44 |
1:32 |
6:09 |
170 167-174 |
1045 |
177 170-194 |
440 406-524 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
172 |
4.8 |
35:44 |
7:31 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:08 |
53.70% |
More |
800m |
3:19 |
6:39 |
58.05% |
More |
1km |
4:12 |
6:46 |
59.59% |
More |
Mile |
7:01 |
7:01 |
60.77% |
More |
5k |
23:22 |
7:31 |
62.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:51 |
6:51 |
62.18 |
5km |
22:47 |
7:20 |
63.61 |
5M |
37:44 |
7:33 |
62.53 |
10km |
47:30 |
7:39 |
62.02 |
10M |
1:18:40 |
7:52 |
61.90 |
Half |
1:44:44 |
8:00 |
61.03 |
20M |
2:44:01 |
8:12 |
61.76 |
Mara |
3:38:22 |
8:20 |
61.85 |
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