Fri 26th Apr 2024 at 10:41am by Tomnik
Run > General
-
Time
40:06
-
Miles
4.13
-
Min/mi
9:43
-
Pacing
91.3%
-
WAVA
54.14
-
Stride(cm)
95
-
Cals
469
-
Watts
292
-
Cadence
174
-
BPM
124
-
%MHR
72.5
-
B/mi
1204
-
Asc(m)
8
-
Surface
Road
Notes & Comments
1) 0.48mi - 5:00(10:27/mi) 110/117bpm [1149b/mi] 53cal 264/296W
2) 0.62mi - 5:40(9:07/mi) 122/126bpm [1112b/mi] 68cal 301/336W
3) 0.62mi - 5:29(8:50/mi) 131/137bpm [1157b/mi] 70cal 332/371W
4) 0.62mi - 6:00(9:39/mi) 126/133bpm [1216b/mi] 72cal 293/320W
5) 0.32mi - 2:51(9:03/mi) 131/137bpm [1186b/mi] 36cal 302/316W
6) 0.62mi - 6:27(10:23/mi) 124/131bpm [1288b/mi] 73cal 269/305W
7) 0.36mi - 3:33(9:49/mi) 126/131bpm [1237b/mi] 41cal 295/371W
8) 0.49mi - 5:00(10:17/mi) 124/131bpm [1275b/mi] 55cal 279/303W
9) 0.01mi - 6(13:11/mi) 124/124bpm [1635b/mi] 1cal 158/255W
5:00 5:40 5:29 6:00 2:51 6:27 3:33 5:00 6
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 |
1:28 |
1:28 |
11:47 |
105 85-110 |
1237 |
170 138-176 |
229 2-290 |
1/1 |
0.25 |
2:44 |
1:16 |
10:04 |
110 108-113 |
1108 |
171 168-174 |
279 255-295 |
1/1 |
0.38 |
3:58 |
1:14 |
9:52 |
113 109-117 |
1115 |
173 170-174 |
291 288-296 |
1/1 |
0.50 |
5:12 |
1:14 |
9:50 |
114 112-116 |
1122 |
174 172-178 |
286 280-293 |
0/0 |
0.63 |
6:20 |
1:09 |
9:10 |
119 114-122 |
1091 |
176 174-178 |
291 282-298 |
1/0 |
0.75 |
7:30 |
1:10 |
9:20 |
124 121-126 |
1158 |
176 172-178 |
302 290-316 |
1/1 |
0.88 |
8:40 |
1:09 |
9:14 |
125 124-125 |
1154 |
176 172-178 |
296 286-307 |
1/1 |
1.00 |
9:46 |
1:07 |
8:52 |
122 116-125 |
1082 |
176 172-178 |
303 284-315 |
0/1 |
1.13 |
10:52 |
1:06 |
8:49 |
122 118-124 |
1075 |
178 176-182 |
323 313-337 |
1/0 |
1.25 |
11:58 |
1:05 |
8:43 |
132 125-134 |
1151 |
178 176-182 |
329 322-337 |
1/0 |
1.38 |
13:00 |
1:02 |
8:19 |
135 134-136 |
1123 |
179 176-180 |
353 333-363 |
2/1 |
1.50 |
14:06 |
1:06 |
8:45 |
135 134-137 |
1180 |
177 172-182 |
351 334-371 |
1/1 |
1.63 |
15:15 |
1:09 |
9:13 |
130 126-134 |
1199 |
176 174-180 |
315 302-335 |
1/1 |
1.75 |
16:25 |
1:10 |
9:17 |
126 118-129 |
1171 |
175 172-178 |
307 302-313 |
1/0 |
1.88 |
17:40 |
1:15 |
10:02 |
126 124-129 |
1264 |
175 166-180 |
289 257-311 |
1/1 |
2.00 |
18:58 |
1:18 |
10:24 |
124 119-128 |
1289 |
175 170-178 |
267 221-299 |
0/1 |
2.13 |
20:08 |
1:10 |
9:19 |
127 125-128 |
1184 |
176 164-180 |
312 298-320 |
1/1 |
2.25 |
21:16 |
1:08 |
9:06 |
126 120-128 |
1146 |
175 166-178 |
300 285-320 |
1/1 |
2.38 |
22:26 |
1:10 |
9:23 |
130 128-133 |
1220 |
177 174-178 |
295 285-302 |
1/1 |
2.50 |
23:32 |
1:05 |
8:44 |
131 129-137 |
1143 |
177 174-178 |
301 289-316 |
1/0 |
2.63 |
24:40 |
1:09 |
9:08 |
131 128-136 |
1197 |
176 174-178 |
307 299-314 |
1/0 |
2.75 |
25:56 |
1:16 |
10:04 |
127 121-131 |
1279 |
172 168-178 |
289 267-305 |
1/1 |
2.88 |
27:13 |
1:17 |
10:13 |
127 125-129 |
1298 |
172 166-176 |
268 245-285 |
1/3 |
3.00 |
28:31 |
1:19 |
10:31 |
122 120-124 |
1284 |
171 162-176 |
261 246-276 |
1/1 |
3.13 |
29:48 |
1:17 |
10:15 |
124 120-126 |
1270 |
173 166-176 |
272 263-284 |
1/1 |
3.25 |
31:11 |
1:23 |
11:01 |
123 122-125 |
1354 |
173 162-178 |
264 195-296 |
1/1 |
3.38 |
32:24 |
1:14 |
9:48 |
123 121-126 |
1206 |
174 166-178 |
285 253-301 |
1/2 |
3.50 |
33:36 |
1:11 |
9:32 |
125 122-127 |
1192 |
175 172-178 |
290 279-310 |
1/1 |
3.63 |
34:50 |
1:14 |
9:55 |
129 125-131 |
1279 |
175 172-178 |
304 271-371 |
2/1 |
3.75 |
36:04 |
1:14 |
9:52 |
128 126-131 |
1263 |
173 172-176 |
290 283-303 |
2/1 |
3.88 |
37:20 |
1:16 |
10:07 |
125 123-125 |
1265 |
173 170-178 |
282 267-300 |
0/2 |
4.00 |
38:39 |
1:19 |
10:33 |
121 115-125 |
1276 |
174 168-178 |
284 246-294 |
1/1 |
4.13 |
39:58 |
1:19 |
10:29 |
123 118-125 |
1290 |
172 166-176 |
264 232-293 |
2/1 |
4.13 |
40:07 |
9 |
15:47 |
124 123-124 |
1956 |
163 160-166 |
254 250-256 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
174 |
4.1 |
40:00 |
9:41 |
Walk |
0.0 |
138 |
0 |
1 |
4:51 |
Still |
0.2 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:18 |
43.29% |
More |
800m |
4:16 |
8:35 |
50.03% |
More |
1km |
5:23 |
8:39 |
51.79% |
More |
Mile |
8:54 |
8:54 |
53.26% |
More |
5k |
29:25 |
9:28 |
54.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:55 |
8:55 |
53.14 |
5km |
29:39 |
9:33 |
54.47 |
5M |
49:06 |
9:49 |
53.81 |
10km |
1:01:50 |
9:57 |
53.46 |
10M |
1:42:23 |
10:14 |
53.50 |
Half |
2:16:19 |
10:24 |
52.83 |
20M |
3:33:28 |
10:40 |
53.46 |
Mara |
4:44:12 |
10:51 |
53.54 |
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