Thu 21st Mar 2024 at 8:53am by adysmith
Run > Easy
-
Time
51:25
-
Miles
4.19
-
Min/mi
12:16
-
Pacing
94%
-
WAVA
41.75
-
Stride(cm)
77
-
Cals
387
-
Watts
196
-
Cadence
170
-
BPM
100
-
%MHR
55.3
-
B/mi
1222
-
Asc(m)
154
-
Hillscore
6
-
Surface
Road
Notes & Comments
1) 1mi - 12:22(12:22/mi) 96/104bpm [1188b/mi] 92cal 186/245W
2) 1mi - 11:50(11:50/mi) 93/103bpm [1101b/mi] 81cal 172/233W
3) 1mi - 12:50(12:50/mi) 107/122bpm [1373b/mi] 105cal 222/283W
4) 1mi - 12:03(12:03/mi) 100/110bpm [1204b/mi] 90cal 194/239W
5) 0.19mi - 2:19(12:05/mi) 104/108bpm [1256b/mi] 19cal 209/237W
12:22 11:50 12:50 12:03 2:19
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 |
1:33 |
1:33 |
12:24 |
86 64-99 |
1066 |
170 116-176 |
184 94-220 |
7/0 |
0.25 |
3:09 |
1:36 |
12:46 |
98 97-101 |
1252 |
170 154-174 |
185 58-216 |
3/1 |
0.38 |
4:39 |
1:30 |
12:03 |
100 97-102 |
1205 |
170 166-174 |
195 168-245 |
4/2 |
0.50 |
6:09 |
1:30 |
12:02 |
99 95-103 |
1191 |
169 164-174 |
196 156-231 |
4/4 |
0.63 |
7:46 |
1:37 |
12:55 |
96 95-97 |
1239 |
168 162-172 |
167 129-186 |
0/8 |
0.75 |
9:19 |
1:33 |
12:25 |
91 89-95 |
1130 |
169 164-174 |
181 168-203 |
1/5 |
0.88 |
10:51 |
1:31 |
12:12 |
94 88-104 |
1146 |
170 166-174 |
207 176-240 |
5/1 |
1.00 |
12:22 |
1:31 |
12:07 |
101 98-104 |
1224 |
171 166-174 |
205 177-232 |
5/1 |
1.13 |
13:50 |
1:28 |
11:45 |
95 93-99 |
1117 |
168 162-172 |
180 173-194 |
0/3 |
1.25 |
15:22 |
1:32 |
12:17 |
100 96-103 |
1228 |
169 164-174 |
203 177-233 |
3/1 |
1.38 |
16:52 |
1:30 |
12:00 |
95 93-98 |
1140 |
167 162-172 |
169 145-180 |
0/7 |
1.50 |
18:20 |
1:28 |
11:42 |
88 86-93 |
1030 |
165 162-170 |
144 141-147 |
0/20 |
1.63 |
19:48 |
1:28 |
11:46 |
90 87-92 |
1059 |
167 164-170 |
165 148-172 |
0/10 |
1.75 |
21:18 |
1:30 |
12:00 |
92 87-94 |
1104 |
169 162-172 |
170 164-175 |
0/7 |
1.88 |
22:45 |
1:27 |
11:36 |
92 90-95 |
1067 |
170 168-174 |
169 158-183 |
0/7 |
2.00 |
24:12 |
1:28 |
11:40 |
95 93-95 |
1109 |
171 164-176 |
172 159-193 |
2/7 |
2.13 |
25:45 |
1:32 |
12:19 |
99 94-106 |
1219 |
170 166-172 |
198 181-224 |
1/1 |
2.25 |
27:17 |
1:32 |
12:19 |
98 96-100 |
1207 |
169 162-176 |
200 168-254 |
5/1 |
2.38 |
28:51 |
1:34 |
12:34 |
105 100-110 |
1320 |
170 166-174 |
220 188-265 |
5/0 |
2.50 |
30:28 |
1:37 |
12:52 |
110 101-116 |
1415 |
171 168-174 |
249 227-270 |
12/0 |
2.63 |
32:08 |
1:40 |
13:21 |
115 112-117 |
1536 |
168 160-174 |
254 226-283 |
15/0 |
2.75 |
33:57 |
1:49 |
14:32 |
118 115-122 |
1715 |
167 162-172 |
252 231-279 |
15/0 |
2.88 |
35:33 |
1:36 |
12:47 |
110 102-117 |
1405 |
170 164-174 |
202 167-262 |
7/1 |
3.00 |
37:02 |
1:29 |
11:49 |
101 99-104 |
1194 |
171 166-174 |
193 181-203 |
0/2 |
3.13 |
38:32 |
1:30 |
12:02 |
101 96-102 |
1216 |
171 166-176 |
191 176-200 |
1/1 |
3.25 |
40:04 |
1:32 |
12:18 |
98 96-108 |
1205 |
172 170-174 |
200 177-222 |
2/2 |
3.38 |
41:33 |
1:28 |
11:47 |
103 97-110 |
1214 |
172 168-174 |
190 167-216 |
2/3 |
3.50 |
43:01 |
1:29 |
11:51 |
97 94-102 |
1150 |
171 164-174 |
183 173-195 |
0/5 |
3.63 |
44:35 |
1:33 |
12:26 |
103 100-106 |
1281 |
171 168-176 |
205 176-239 |
5/1 |
3.75 |
46:06 |
1:32 |
12:13 |
102 99-109 |
1245 |
172 168-174 |
196 178-212 |
4/1 |
3.88 |
47:36 |
1:29 |
11:53 |
103 100-109 |
1224 |
172 166-174 |
197 181-212 |
2/3 |
4.00 |
49:05 |
1:29 |
11:53 |
96 95-100 |
1140 |
171 162-176 |
192 174-203 |
2/3 |
4.13 |
50:35 |
1:30 |
12:03 |
104 97-108 |
1253 |
171 164-174 |
209 192-232 |
4/0 |
4.19 |
51:23 |
48 |
12:07 |
105 104-108 |
1272 |
172 164-176 |
208 185-237 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
169 |
4.2 |
51:13 |
12:14 |
Walk |
0.1 |
116 |
0 |
3 |
11:24 |
Still |
0.2 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:52 |
11:33 |
30.50% |
More |
800m |
5:48 |
11:41 |
35.96% |
More |
1km |
7:16 |
11:42 |
37.40% |
More |
Mile |
11:50 |
11:50 |
39.05% |
More |
5k |
37:59 |
12:13 |
41.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:16 |
11:16 |
40.99 |
5km |
37:27 |
12:03 |
42.02 |
5M |
1:02:01 |
12:24 |
41.45 |
10km |
1:18:04 |
12:34 |
41.19 |
10M |
2:09:17 |
12:56 |
41.18 |
Half |
2:52:08 |
13:08 |
40.65 |
20M |
4:29:33 |
13:29 |
41.13 |
Mara |
5:58:53 |
13:42 |
41.20 |
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