Fri 26th Apr 2024 at 9:57am by WayOfTheDodo
Run > Steady-State
-
Time
33:53
-
Miles
3.80
-
Min/mi
8:55
-
Pacing
75.8%
-
WAVA
58.72
-
Stride(cm)
98
-
Cals
381
-
Watts
292
-
Cadence
184
-
BPM
124
-
%MHR
70.1
-
B/mi
1107
-
Asc(m)
30
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1mi - 9:15(9:15/mi) 118/134bpm [1092b/mi] 100cal 285/345W
2) 1mi - 8:40(8:40/mi) 131/138bpm [1135b/mi] 102cal 290/345W
3) 1mi - 8:54(8:54/mi) 126/139bpm [1121b/mi] 102cal 296/382W
4) 0.48mi - 4:11(8:43/mi) 123/128bpm [1073b/mi] 44cal 302/326W
5) 0.32mi - 2:53(9:04/mi) 119/127bpm [1078b/mi] 33cal 275/289W
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 |
1:15 |
1:15 |
9:56 |
82 51-102 |
815 |
176 174-188 |
267 206-288 |
1/0 |
0.25 |
2:26 |
1:12 |
9:33 |
108 102-112 |
1032 |
179 176-184 |
302 280-319 |
3/0 |
0.38 |
3:38 |
1:12 |
9:32 |
123 112-126 |
1173 |
179 178-184 |
293 280-320 |
3/1 |
0.50 |
4:48 |
1:11 |
9:25 |
130 126-133 |
1225 |
182 178-186 |
309 277-345 |
3/0 |
0.63 |
5:56 |
1:07 |
8:57 |
127 124-132 |
1138 |
185 180-190 |
301 290-319 |
2/1 |
0.75 |
7:04 |
1:08 |
9:08 |
125 123-127 |
1141 |
186 182-190 |
289 275-304 |
2/1 |
0.88 |
8:09 |
1:05 |
8:41 |
126 124-129 |
1095 |
184 180-188 |
267 246-279 |
1/3 |
1.00 |
9:15 |
1:06 |
8:46 |
131 129-134 |
1149 |
183 178-188 |
278 261-290 |
1/3 |
1.13 |
10:18 |
1:03 |
8:22 |
128 125-133 |
1071 |
186 182-190 |
289 284-293 |
1/0 |
1.25 |
11:20 |
1:03 |
8:20 |
128 128-129 |
1067 |
188 182-198 |
291 285-298 |
1/2 |
1.38 |
12:26 |
1:06 |
8:45 |
130 126-137 |
1138 |
186 184-190 |
296 291-303 |
1/1 |
1.50 |
13:31 |
1:05 |
8:40 |
137 135-138 |
1187 |
186 182-190 |
289 279-298 |
1/1 |
1.63 |
14:39 |
1:08 |
9:03 |
135 132-136 |
1221 |
186 182-190 |
294 278-345 |
2/1 |
1.75 |
15:42 |
1:04 |
8:30 |
128 128-130 |
1087 |
185 180-188 |
280 240-345 |
2/5 |
1.88 |
16:47 |
1:04 |
8:35 |
131 129-132 |
1125 |
185 182-188 |
289 282-306 |
1/1 |
2.00 |
17:55 |
1:08 |
9:02 |
131 125-133 |
1183 |
185 182-188 |
292 275-312 |
2/1 |
2.13 |
19:01 |
1:07 |
8:52 |
128 125-131 |
1136 |
185 180-190 |
289 138-347 |
2/1 |
2.25 |
20:10 |
1:09 |
9:11 |
135 132-137 |
1239 |
185 182-190 |
321 291-367 |
4/0 |
2.38 |
21:21 |
1:11 |
9:28 |
137 135-139 |
1297 |
184 178-188 |
310 274-382 |
4/1 |
2.50 |
22:29 |
1:08 |
9:01 |
131 128-135 |
1181 |
184 180-188 |
284 254-332 |
2/4 |
2.63 |
23:35 |
1:06 |
8:49 |
129 128-131 |
1138 |
185 182-188 |
301 291-318 |
2/0 |
2.75 |
24:40 |
1:05 |
8:40 |
133 131-137 |
1152 |
186 182-188 |
304 242-355 |
3/3 |
2.88 |
26:50 |
2:10 +1:07
|
17:23 |
107 88-134 |
1861 |
187 120-226 |
263 81-329 |
1/7 |
3.00 |
27:56 |
1:06 |
8:45 |
105 97-117 |
918 |
186 182-192 |
304 284-320 |
1/1 |
3.13 |
29:00 |
1:04 |
8:32 |
119 117-120 |
1016 |
186 182-190 |
309 290-326 |
1/1 |
3.25 |
30:04 |
1:04 |
8:34 |
121 120-124 |
1036 |
186 182-188 |
314 307-324 |
1/0 |
3.38 |
31:11 |
1:07 |
8:56 |
124 123-126 |
1108 |
185 182-190 |
301 291-323 |
1/0 |
3.50 |
32:17 |
1:06 |
8:52 |
127 126-128 |
1125 |
184 182-188 |
280 270-299 |
0/1 |
3.63 |
33:27 |
1:10 |
9:17 |
124 122-127 |
1152 |
183 178-190 |
270 253-285 |
0/0 |
3.75 |
34:34 |
1:07 |
8:58 |
114 111-122 |
1022 |
184 180-194 |
279 254-289 |
1/0 |
3.80 |
35:01 |
27 |
9:06 |
112 112-113 |
1018 |
185 182-190 |
277 270-283 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.9 |
184 |
3.8 |
33:53 |
9:13 |
Walk |
0.0 |
120 |
0 |
1 |
15:08 |
Pause |
3.1 |
- |
- |
1:07 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
43.11% |
More |
800m |
4:13 |
8:29 |
50.63% |
More |
1km |
5:18 |
8:32 |
52.52% |
More |
Mile |
8:36 |
8:36 |
55.05% |
More |
5k |
28:27 |
9:10 |
56.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:56 |
7:56 |
59.72 |
5km |
27:13 |
8:46 |
59.34 |
5M |
45:41 |
9:08 |
57.83 |
10km |
57:52 |
9:19 |
57.13 |
10M |
1:37:07 |
9:43 |
56.40 |
Half |
2:10:17 |
9:57 |
55.27 |
20M |
3:26:28 |
10:19 |
55.27 |
Mara |
4:37:00 |
10:34 |
54.93 |
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