Sun 14th Apr 2024 at 10:34am by The Plodder
Run > General
-
Time
2:44:08
-
Miles
13.21
-
Min/mi
12:25
-
Pacing
84.3%
-
WAVA
49.52
-
Stride(cm)
85
-
Cals
1458
-
Watts
218
-
Cadence
152
-
BPM
147
-
%MHR
86.1
-
B/mi
1829
-
Asc(m)
116
-
Hillscore
7
-
Surface
Road
Notes & Comments
1) 1mi - 11:35(11:35/mi) 132/142bpm [1529b/mi] 107cal 230/275W
2) 1mi - 11:48(11:48/mi) 144/149bpm [1700b/mi] 113cal 226/272W
3) 1mi - 12:34(12:34/mi) 150/159bpm [1885b/mi] 123cal 221/268W
4) 1mi - 11:50(11:50/mi) 150/156bpm [1774b/mi] 112cal 218/248W
5) 1mi - 11:51(11:51/mi) 151/159bpm [1789b/mi] 111cal 220/264W
6) 1mi - 12:15(12:15/mi) 149/156bpm [1825b/mi] 110cal 211/261W
7) 1mi - 12:49(12:49/mi) 146/156bpm [1872b/mi] 109cal 204/413W
8) 1mi - 12:50(12:50/mi) 148/157bpm [1899b/mi] 111cal 208/311W
9) 1mi - 13:40(13:40/mi) 146/152bpm [1996b/mi] 109cal 202/252W
10) 1mi - 13:42(13:42/mi) 143/151bpm [1959b/mi] 107cal 184/235W
11) 1mi - 11:55(11:55/mi) 148/156bpm [1765b/mi] 103cal 209/259W
12) 1mi - 12:33(12:33/mi) 153/162bpm [1921b/mi] 108cal 206/262W
13) 1mi - 12:26(12:26/mi) 153/162bpm [1902b/mi] 112cal 218/274W
14) 0.21mi - 2:19(11:04/mi) 159/161bpm [1759b/mi] 23cal 243/326W
11:35 11:48 12:34 11:50 11:51 12:15 12:49 12:50 13:40 13:42 11:55 12:33 12:26 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.
|
0.50 |
5:50 |
5:50 |
11:41 |
127 88-135 |
1483 |
160 156-168 |
227 184-248 |
4/4 |
1.00 |
11:35 |
5:45 |
11:29 |
137 129-142 |
1574 |
161 156-170 |
233 211-275 |
7/6 |
1.50 |
17:17 |
5:42 |
11:24 |
142 132-149 |
1618 |
158 132-164 |
233 178-272 |
7/5 |
2.00 |
23:23 |
6:06 |
12:12 |
145 140-149 |
1770 |
150 128-166 |
226 56-264 |
10/2 |
2.50 |
29:26 |
6:03 |
12:05 |
150 140-154 |
1813 |
151 128-164 |
223 58-268 |
19/1 |
3.00 |
35:57 |
6:31 |
13:03 |
151 140-159 |
1970 |
143 118-168 |
220 161-258 |
17/3 |
3.50 |
42:04 |
6:07 |
12:14 |
149 136-156 |
1822 |
152 122-166 |
214 76-248 |
4/6 |
4.00 |
47:47 |
5:43 |
11:26 |
152 147-156 |
1737 |
158 124-166 |
225 68-241 |
2/14 |
4.50 |
53:44 |
5:57 |
11:54 |
152 147-156 |
1810 |
153 124-166 |
226 57-252 |
11/6 |
5.00 |
59:37 |
5:53 |
11:47 |
150 138-159 |
1767 |
151 128-170 |
224 177-264 |
5/9 |
5.50 |
1:05:54 |
6:17 |
12:34 |
150 143-156 |
1884 |
151 126-162 |
222 146-261 |
4/3 |
6.00 |
1:11:52 |
5:58 |
11:56 |
147 137-155 |
1755 |
156 128-168 |
219 62-242 |
2/23 |
6.50 |
1:17:50 |
5:57 |
11:55 |
146 139-156 |
1739 |
155 122-168 |
217 143-259 |
4/11 |
7.00 |
1:24:42 |
6:53 |
13:45 |
146 137-153 |
2008 |
147 122-168 |
207 64-413 |
18/10 |
7.50 |
1:31:26 |
6:44 |
13:27 |
146 131-156 |
1965 |
147 112-246 |
219 46-311 |
9/4 |
8.00 |
1:37:32 |
6:06 |
12:11 |
151 140-157 |
1840 |
154 124-166 |
220 54-263 |
4/5 |
8.50 |
1:45:01 |
7:30 |
14:59 |
145 135-152 |
2173 |
140 120-166 |
197 120-249 |
15/2 |
9.00 |
1:51:13 |
6:12 |
12:23 |
147 137-151 |
1820 |
155 124-162 |
228 65-252 |
5/6 |
9.50 |
1:58:33 |
7:20 |
14:41 |
140 119-150 |
2056 |
151 106-166 |
205 2-234 |
4/7 |
10.00 |
2:04:53 |
6:20 |
12:40 |
145 137-151 |
1838 |
151 120-164 |
209 61-235 |
4/5 |
10.50 |
2:11:07 |
6:14 |
12:28 |
146 140-153 |
1820 |
154 124-170 |
205 61-233 |
4/4 |
11.00 |
2:16:49 |
5:41 |
11:23 |
149 140-156 |
1696 |
157 128-168 |
215 70-259 |
2/20 |
11.50 |
2:22:51 |
6:03 |
12:05 |
154 146-162 |
1861 |
156 78-168 |
217 48-262 |
6/9 |
12.00 |
2:29:22 |
6:31 |
13:02 |
151 141-158 |
1967 |
147 120-164 |
198 55-240 |
4/3 |
12.50 |
2:35:33 |
6:11 |
12:22 |
149 140-156 |
1843 |
153 122-242 |
215 136-253 |
5/6 |
13.00 |
2:41:48 |
6:14 |
12:29 |
157 152-162 |
1960 |
152 128-164 |
226 164-274 |
9/3 |
13.21 |
2:44:07 |
2:19 |
11:07 |
159 157-161 |
1767 |
160 154-166 |
243 202-326 |
2/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
74.0 |
159 |
10.5 |
2:01:30 |
11:35 |
Walk |
25.1 |
130 |
2.7 |
41:07 |
15:06 |
Still |
0.9 |
- |
- |
1:29 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:36 |
10:29 |
40.09% |
More |
800m |
5:28 |
10:59 |
43.19% |
More |
1km |
6:56 |
11:10 |
44.16% |
More |
Mile |
11:18 |
11:18 |
45.74% |
More |
5k |
36:50 |
11:51 |
49.01% |
More |
5 miles |
59:37 |
11:55 |
49.54% |
More |
10k |
1:14:23 |
11:58 |
49.77% |
More |
10 miles |
2:04:53 |
12:29 |
48.98% |
More |
Half |
2:42:50 |
12:26 |
49.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:39 |
10:39 |
48.52 |
5km |
35:23 |
11:23 |
51.03 |
5M |
58:36 |
11:43 |
50.40 |
10km |
1:13:47 |
11:52 |
50.18 |
10M |
2:02:11 |
12:13 |
50.06 |
Half |
2:42:41 |
12:25 |
49.18 |
20M |
4:14:46 |
12:44 |
49.60 |
Mara |
5:39:11 |
12:57 |
49.45 |
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