-
Time
20:31
-
Miles
3.11
-
Min/mi
6:36
-
Pacing
95.9%
-
WAVA
72.51
-
Stride(cm)
134
-
Cals
304
-
Watts
392
-
Cadence
183
-
BPM
154
-
%MHR
89.7
-
B/mi
1018
-
Asc(m)
76
-
Surface
Road
Notes & Comments
4 comments
Split Summary
===
1) 1km - 4:01(4:01/km) 142/152bpm [570b/km] 55cal 391/514W
2) 1km - 3:58(3:58/km) 154/157bpm [610b/km] 59cal 398/453W
3) 1km - 4:13(4:13/km) 156/159bpm [657b/km] 63cal 397/447W
4) 1km - 4:07(4:07/km) 159/164bpm [654b/km] 62cal 380/445W
5) 1km - 4:11(4:11/km) 160/165bpm [668b/km] 64cal 392/451W
6) 0.01km - 3(3:31/km) 164/164bpm [576b/km] 1cal 389/406W
4:01 3:58 4:13 4:07 4:11 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 |
46 |
46 |
6:12 |
122 98-132 |
756 |
189 184-208 |
399 54-514 |
1/0 |
0.25 |
1:35 |
48 |
6:27 |
139 132-144 |
897 |
184 182-186 |
413 399-428 |
2/0 |
0.38 |
2:25 |
50 |
6:40 |
147 144-148 |
980 |
182 180-184 |
407 375-424 |
2/0 |
0.50 |
3:14 |
49 |
6:30 |
149 148-150 |
969 |
183 180-184 |
373 361-384 |
1/1 |
0.63 |
4:02 |
48 |
6:24 |
150 149-152 |
959 |
185 182-188 |
373 362-383 |
0/2 |
0.75 |
4:49 |
47 |
6:18 |
153 152-154 |
965 |
183 182-184 |
369 357-393 |
0/1 |
0.88 |
5:39 |
50 |
6:40 |
153 153-154 |
1019 |
184 182-186 |
433 381-453 |
1/1 |
1.00 |
6:25 |
46 |
6:07 |
154 153-155 |
942 |
183 180-186 |
395 357-447 |
0/2 |
1.13 |
7:12 |
48 |
6:21 |
155 153-157 |
983 |
183 180-186 |
384 376-392 |
0/2 |
1.25 |
8:01 |
49 |
6:29 |
155 153-156 |
1006 |
182 180-184 |
407 354-444 |
0/1 |
1.38 |
8:50 |
49 |
6:34 |
156 154-158 |
1024 |
183 182-184 |
425 413-447 |
1/1 |
1.50 |
9:41 |
51 |
6:48 |
156 155-157 |
1060 |
182 180-182 |
408 387-431 |
2/1 |
1.63 |
10:32 |
51 |
6:49 |
157 155-159 |
1069 |
182 182-184 |
391 382-405 |
2/0 |
1.75 |
11:24 |
51 |
6:51 |
156 154-158 |
1068 |
182 180-182 |
376 366-387 |
2/0 |
1.88 |
12:15 |
52 |
6:52 |
157 155-158 |
1079 |
183 180-184 |
382 357-401 |
2/1 |
2.00 |
13:05 |
50 |
6:39 |
157 156-159 |
1043 |
182 180-184 |
360 347-382 |
1/1 |
2.13 |
13:55 |
50 |
6:43 |
160 155-164 |
1074 |
182 180-184 |
364 355-376 |
0/2 |
2.25 |
14:45 |
50 |
6:37 |
161 159-162 |
1065 |
182 178-184 |
371 351-417 |
1/2 |
2.38 |
15:35 |
50 |
6:44 |
159 157-161 |
1069 |
184 180-186 |
422 412-445 |
2/1 |
2.50 |
16:23 |
48 |
6:23 |
158 153-161 |
1007 |
182 180-184 |
380 347-419 |
0/4 |
2.63 |
17:13 |
50 |
6:36 |
159 156-161 |
1050 |
181 180-184 |
369 358-379 |
0/2 |
2.75 |
18:02 |
50 |
6:37 |
158 156-160 |
1046 |
181 178-184 |
407 343-451 |
2/1 |
2.88 |
18:54 |
52 |
6:56 |
159 157-162 |
1103 |
181 178-182 |
415 390-434 |
1/3 |
3.00 |
19:47 |
52 |
6:59 |
162 160-164 |
1130 |
181 178-182 |
397 377-423 |
3/0 |
3.11 |
20:31 |
44 |
6:27 |
163 161-165 |
1051 |
184 180-188 |
374 361-406 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
182 |
3.1 |
20:31 |
6:35 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:09 |
54.65% |
More |
800m |
3:08 |
6:19 |
62.82% |
More |
1km |
3:57 |
6:21 |
65.03% |
More |
Mile |
6:22 |
6:22 |
68.51% |
More |
5k |
20:25 |
6:34 |
72.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:03 |
6:03 |
72.09 |
5km |
20:30 |
6:36 |
72.42 |
5M |
34:13 |
6:51 |
70.70 |
10km |
43:14 |
6:57 |
69.90 |
10M |
1:12:10 |
7:13 |
69.24 |
Half |
1:36:32 |
7:22 |
67.98 |
20M |
2:32:15 |
7:37 |
68.30 |
Mara |
3:23:38 |
7:46 |
68.09 |
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Well done
Thanks, that’s about as fast as I can go at the moment!
Very tidy time ! What did you think of it ? Some real speedsters normally up at the front
The course is quick and wide and very little overtaking. The start however is a nightmare. They seem to start at the narrowest bit! Still I’d heard that and so I was at the front and didn’t get held up. The winning time today was sub 16 definitely worth going to if you are gunning for a time