Sat 27th Apr 2024 at 12:46am by pmichalski
Run > General
-
Time
45:00
-
Miles
4.48
-
Min/mi
10:03
-
Pacing
37.4%
-
WAVA
45.13
-
Stride(cm)
97
-
Cals
605
-
Watts
325
-
Cadence
165
-
BPM
152
-
%MHR
88.8
-
B/mi
1524
-
Asc(m)
41
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 0.5mi - 5:00(10:06/mi) 147/157bpm [1484b/mi] 67cal 347/448W
2) 1mi - 9:52(9:52/mi) 149/163bpm [1471b/mi] 132cal 322/397W
3) 1mi - 10:05(10:05/mi) 150/155bpm [1512b/mi] 135cal 312/367W
4) 0.01mi - 3(9:23/mi) 155/155bpm [1456b/mi] 1cal 336/337W
5) 1mi - 9:30(9:30/mi) 157/162bpm [1491b/mi] 135cal 339/444W
6) 0.57mi - 5:30(9:38/mi) 158/161bpm [1522b/mi] 78cal 350/424W
7) 0.41mi - 5:00(12:06/mi) 148/164bpm [1792b/mi] 57cal 263/380W
5:00 9:52 10:05 3 9:30 5:30 5:00
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 |
10:43 |
132 113-149 |
1415 |
160 112-168 |
366 127-448 |
7/0 |
0.25 |
2:35 |
1:14 |
9:53 |
150 149-151 |
1483 |
165 162-170 |
333 318-378 |
3/0 |
0.38 |
3:48 |
1:14 |
9:51 |
153 150-156 |
1507 |
166 164-172 |
351 310-418 |
4/0 |
0.50 |
5:01 |
1:13 |
9:40 |
156 152-157 |
1508 |
165 162-168 |
368 319-410 |
4/1 |
0.63 |
6:10 |
1:09 |
9:12 |
153 147-157 |
1408 |
169 166-170 |
325 309-344 |
0/3 |
0.75 |
7:20 |
1:10 |
9:21 |
158 156-158 |
1478 |
170 166-174 |
358 345-368 |
2/0 |
0.88 |
8:33 |
1:13 |
9:40 |
159 155-163 |
1537 |
168 154-172 |
362 164-397 |
2/1 |
1.00 |
9:41 |
1:08 |
9:06 |
160 157-163 |
1457 |
171 170-172 |
364 358-373 |
1/1 |
1.13 |
14:26 |
4:45 +3:31
|
38:03 |
141 99-161 |
5366 |
168 162-170 |
346 261-367 |
3/0 |
1.25 |
15:50 |
1:23 |
11:07 |
139 127-144 |
1545 |
165 162-172 |
290 269-338 |
0/2 |
1.38 |
17:08 |
1:18 |
10:24 |
144 141-146 |
1497 |
168 164-170 |
290 279-308 |
1/2 |
1.50 |
18:25 |
1:17 |
10:16 |
144 140-147 |
1477 |
168 162-174 |
301 283-331 |
1/1 |
1.63 |
19:40 |
1:16 |
10:06 |
148 146-149 |
1495 |
168 164-172 |
298 291-305 |
1/2 |
1.75 |
21:05 |
1:24 |
11:15 |
147 145-149 |
1654 |
163 160-172 |
310 294-328 |
2/0 |
1.88 |
22:23 |
1:19 |
10:29 |
151 148-152 |
1583 |
165 162-168 |
306 288-322 |
2/0 |
2.00 |
23:37 |
1:14 |
9:52 |
151 146-152 |
1489 |
167 162-170 |
304 294-318 |
0/2 |
2.13 |
24:51 |
1:13 |
9:46 |
149 146-151 |
1455 |
167 164-170 |
309 302-318 |
0/3 |
2.25 |
26:03 |
1:12 |
9:38 |
151 151-152 |
1455 |
168 164-170 |
332 315-367 |
0/1 |
2.38 |
27:19 |
1:16 |
10:08 |
151 149-152 |
1530 |
166 160-170 |
309 282-332 |
1/2 |
2.50 |
28:29 |
1:10 |
9:20 |
154 152-155 |
1438 |
168 166-170 |
334 323-342 |
1/2 |
2.63 |
29:45 |
1:16 |
10:11 |
154 152-156 |
1569 |
168 162-172 |
333 284-350 |
1/1 |
2.75 |
30:51 |
1:05 |
8:44 |
155 153-156 |
1353 |
170 166-174 |
308 281-363 |
0/7 |
2.88 |
32:02 |
1:11 |
9:26 |
153 152-159 |
1443 |
170 166-172 |
355 300-403 |
4/0 |
3.00 |
33:12 |
1:11 |
9:25 |
159 157-160 |
1496 |
169 168-174 |
322 315-353 |
0/3 |
3.13 |
34:22 |
1:10 |
9:19 |
156 154-158 |
1453 |
169 166-174 |
353 310-444 |
4/1 |
3.25 |
35:36 |
1:14 |
9:50 |
160 157-162 |
1575 |
168 166-172 |
359 332-437 |
1/1 |
3.38 |
36:46 |
1:10 |
9:20 |
159 158-160 |
1484 |
168 166-174 |
335 313-388 |
1/2 |
3.50 |
37:59 |
1:13 |
9:45 |
158 156-160 |
1541 |
167 164-172 |
340 330-361 |
0/2 |
3.63 |
39:13 |
1:14 |
9:55 |
157 155-159 |
1557 |
167 164-170 |
337 317-384 |
3/1 |
3.75 |
40:23 |
1:10 |
9:17 |
159 156-161 |
1475 |
170 166-172 |
336 291-421 |
1/4 |
3.88 |
41:34 |
1:11 |
9:31 |
156 155-157 |
1485 |
169 166-174 |
350 304-365 |
1/0 |
4.00 |
42:46 |
1:12 |
9:32 |
158 157-160 |
1507 |
170 168-172 |
354 344-363 |
4/0 |
4.13 |
44:05 |
1:19 |
10:34 |
161 159-164 |
1702 |
167 116-174 |
368 214-424 |
3/0 |
4.25 |
45:51 |
1:46 |
14:07 |
144 135-162 |
2033 |
129 114-172 |
216 170-332 |
2/0 |
4.38 |
47:02 |
1:11 |
9:28 |
149 142-157 |
1410 |
167 164-172 |
335 312-356 |
1/3 |
4.48 |
48:29 |
1:27 |
13:20 |
146 123-158 |
1947 |
140 114-170 |
225 104-338 |
0/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.1 |
167 |
4.3 |
42:16 |
10:35 |
Walk |
5.2 |
121 |
0.2 |
2:42 |
16:54 |
Pause |
6.8 |
- |
- |
3:31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:57 |
35.59% |
More |
800m |
4:33 |
9:09 |
40.43% |
More |
1km |
5:47 |
9:18 |
41.55% |
More |
Mile |
9:25 |
9:25 |
43.53% |
More |
5k |
30:59 |
9:58 |
45.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:11 |
9:11 |
44.65 |
5km |
30:32 |
9:50 |
45.67 |
5M |
50:33 |
10:07 |
44.83 |
10km |
1:03:39 |
10:15 |
44.43 |
10M |
1:45:24 |
10:32 |
44.30 |
Half |
2:20:20 |
10:43 |
43.66 |
20M |
3:39:46 |
10:59 |
44.18 |
Mara |
4:52:35 |
11:10 |
44.25 |
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