- Good
- breezy
-
Time
43:53
-
Miles
4.01
-
Min/mi
10:57
-
Pacing
0%
-
WAVA
52.84
-
Stride(cm)
89
-
Cals
381
-
Watts
227
-
Cadence
166
-
BPM
123
-
%MHR
66.3
-
B/mi
1343
-
Asc(m)
47
-
Hillscore
4
-
Surface
Road
Notes & Comments
6 comments
RR short route - perfect day, good turnout with most doing the long option.
1) 1mi - 11:10(11:10/mi) 123/138bpm [1373b/mi] 99cal 227/345W
2) 1mi - 10:59(10:59/mi) 125/132bpm [1374b/mi] 99cal 217/258W
3) 1mi - 10:49(10:49/mi) 122/128bpm [1319b/mi] 92cal 223/301W
4) 1mi - 10:52(10:52/mi) 121/131bpm [1315b/mi] 91cal 230/300W
5) 0.01mi - 3(8:57/mi) 130/130bpm [1164b/mi] 242/245W
11:10 10:59 10:49 10:52 3
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 |
1:35 |
1:35 |
12:39 |
119 99-132 |
1505 |
161 136-168 |
230 126-281 |
5/1 |
0.25 |
3:00 |
1:25 |
11:17 |
135 124-138 |
1524 |
163 160-166 |
242 214-282 |
5/0 |
0.38 |
4:23 |
1:24 |
11:11 |
120 119-123 |
1341 |
163 160-166 |
220 210-225 |
2/1 |
0.50 |
5:47 |
1:24 |
11:09 |
119 119-120 |
1328 |
165 160-168 |
213 191-226 |
1/1 |
0.63 |
7:28 |
1:41 |
13:31 |
114 111-119 |
1541 |
159 114-168 |
192 46-259 |
2/3 |
0.75 |
8:34 |
1:06 |
8:46 |
119 114-124 |
1043 |
172 168-174 |
285 257-345 |
4/3 |
0.88 |
9:49 |
1:15 |
9:57 |
128 124-133 |
1273 |
169 164-172 |
263 233-283 |
3/0 |
1.00 |
11:09 |
1:20 |
10:41 |
132 132-133 |
1411 |
166 162-170 |
244 217-271 |
4/0 |
1.13 |
12:31 |
1:22 |
10:56 |
130 128-132 |
1420 |
167 164-170 |
228 208-246 |
3/0 |
1.25 |
13:53 |
1:22 |
10:58 |
127 125-130 |
1394 |
166 164-170 |
217 209-238 |
1/1 |
1.38 |
15:19 |
1:26 |
11:30 |
126 123-128 |
1450 |
163 152-168 |
207 54-241 |
1/1 |
1.50 |
16:45 |
1:25 |
11:22 |
121 119-123 |
1376 |
165 152-170 |
207 142-236 |
1/2 |
1.63 |
18:04 |
1:19 |
10:31 |
124 120-128 |
1303 |
167 164-170 |
223 217-229 |
1/1 |
1.75 |
19:24 |
1:20 |
10:43 |
126 124-128 |
1350 |
166 164-170 |
223 206-258 |
2/2 |
1.88 |
20:54 |
1:30 |
12:00 |
126 123-128 |
1511 |
163 154-170 |
210 168-243 |
2/1 |
2.00 |
22:08 |
1:14 |
9:56 |
121 119-124 |
1201 |
165 162-170 |
219 188-240 |
1/7 |
2.13 |
24:20 |
2:11 +53
|
17:31 |
116 108-124 |
2032 |
165 158-170 |
226 165-270 |
5/8 |
2.25 |
25:40 |
1:21 |
10:45 |
126 120-128 |
1355 |
168 166-172 |
224 208-261 |
3/1 |
2.38 |
26:59 |
1:19 |
10:29 |
121 117-128 |
1268 |
165 162-168 |
202 177-225 |
0/7 |
2.50 |
28:21 |
1:22 |
10:57 |
121 117-125 |
1325 |
167 162-170 |
246 220-273 |
3/0 |
2.63 |
29:44 |
1:23 |
11:01 |
123 121-126 |
1354 |
167 164-170 |
221 207-228 |
1/3 |
2.75 |
31:05 |
1:21 |
10:49 |
121 118-123 |
1310 |
165 158-170 |
223 212-230 |
1/3 |
2.88 |
32:24 |
1:19 |
10:30 |
124 120-127 |
1303 |
167 166-170 |
250 229-301 |
4/1 |
3.00 |
34:03 |
1:39 +13
|
13:16 |
122 117-128 |
1618 |
164 120-168 |
230 175-249 |
2/2 |
3.13 |
35:22 |
1:19 |
10:32 |
120 117-122 |
1263 |
168 166-170 |
230 218-236 |
2/2 |
3.25 |
36:47 |
1:25 |
11:17 |
122 120-123 |
1377 |
168 164-170 |
222 212-233 |
2/2 |
3.38 |
38:10 |
1:24 |
11:09 |
121 119-122 |
1350 |
167 166-170 |
210 197-219 |
1/2 |
3.50 |
39:34 |
1:24 |
11:11 |
118 116-121 |
1320 |
166 162-170 |
209 182-223 |
1/4 |
3.63 |
40:55 |
1:21 |
10:48 |
120 119-121 |
1295 |
167 164-170 |
221 200-232 |
2/5 |
3.75 |
42:15 |
1:20 |
10:42 |
121 119-124 |
1295 |
167 164-172 |
240 207-265 |
3/2 |
3.88 |
50:12 |
7:57 +6:38
|
1:03:35 |
114 92-124 |
7249 |
167 158-170 |
252 183-299 |
6/11 |
4.00 |
51:33 |
1:20 |
10:43 |
129 124-131 |
1382 |
169 160-174 |
274 239-300 |
7/1 |
4.01 |
51:37 |
4 |
11:36 |
130 130-130 |
1508 |
165 164-166 |
242 239-245 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.3 |
165 |
4 |
43:29 |
12:49 |
Walk |
0.4 |
132 |
0 |
15 |
24:03 |
Still |
0.2 |
- |
- |
8 |
- |
Pause |
13.0 |
- |
- |
7:44 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
30 |
8:00 |
44.11% |
More |
200m |
1:04 |
8:34 |
45.45% |
More |
400m |
2:17 |
9:10 |
45.41% |
More |
800m |
5:00 |
10:03 |
46.52% |
More |
1km |
6:20 |
10:12 |
47.69% |
More |
Mile |
10:34 |
10:34 |
48.35% |
More |
5k |
34:33 |
11:07 |
51.65% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:32 |
9:32 |
53.57 |
5km |
33:09 |
10:40 |
53.83 |
5M |
55:55 |
11:11 |
52.18 |
10km |
1:11:00 |
11:26 |
51.51 |
10M |
1:59:46 |
11:59 |
50.43 |
Half |
2:41:08 |
12:18 |
49.02 |
20M |
4:16:31 |
12:50 |
48.60 |
Mara |
5:45:07 |
13:10 |
47.94 |
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