Tue 16th Apr 2024 at 6:41pm by iaincr
Run > General
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Time
42:40
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Miles 4.00
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Min/mi 10:40
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Pacing
49.3%
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WAVA
46.69
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Stride(cm)
93
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Cals
520
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Watts
263
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Cadence
163
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BPM
143
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%MHR
78.5
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B/mi 1524
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Asc(m)
45
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Surface
Road
Notes & Comments
1) 0.07mi - 1:00(14:14/mi) 106/124bpm [1509b/mi] 8cal 204/373W
2) 0.05mi - 1:00(19:32/mi) 117/125bpm [2285b/mi] 9cal 115/312W
3) 0.12mi - 1:01(8:44/mi) 114/124bpm [996b/mi] 10cal 174/298W
4) 0.05mi - 51(17:28/mi) 119/126bpm [2079b/mi] 8cal 151/302W
5) 0.11mi - 54(8:22/mi) 111/126bpm [929b/mi] 9cal 298/359W
6) 0.04mi - 47(18:29/mi) 120/128bpm [2218b/mi] 7cal 103/354W
7) 0.11mi - 1:01(8:48/mi) 125/141bpm [1100b/mi] 11cal 347/459W
8) 0.04mi - 45(17:34/mi) 136/143bpm [2390b/mi] 8cal 85/307W
9) 0.12mi - 1:00(8:13/mi) 128/132bpm [1052b/mi] 12cal 344/409W
10) 0.04mi - 45(19:20/mi) 129/133bpm [2494b/mi] 8cal 165/372W
11) 0.12mi - 1:00(8:07/mi) 124/134bpm [1006b/mi] 11cal 311/390W
12) 0.04mi - 45(20:30/mi) 128/135bpm [2624b/mi] 7cal 104/321W
13) 0.14mi - 1:01(7:11/mi) 135/147bpm [970b/mi] 13cal 381/455W
14) 0.04mi - 46(18:36/mi) 138/148bpm [2568b/mi] 9cal 139/365W
15) 0.13mi - 1:00(7:50/mi) 131/142bpm [1027b/mi] 12cal 321/408W
16) 0.05mi - 46(16:51/mi) 142/143bpm [2392b/mi] 9cal 160/314W
17) 0.13mi - 1:02(7:50/mi) 135/138bpm [1057b/mi] 13cal 301/349W
18) 0.12mi - 1:00(8:06/mi) 122/143bpm [988b/mi] 10cal 344/438W
19) 0.04mi - 45(19:03/mi) 137/144bpm [2610b/mi] 8cal 129/350W
20) 0.13mi - 1:01(7:54/mi) 130/140bpm [1027b/mi] 12cal 328/415W
21) 0.04mi - 46(19:08/mi) 154/164bpm [2946b/mi] 9cal 90/345W
22) 0.13mi - 59(7:47/mi) 158/163bpm [1229b/mi] 14cal 313/374W
23) 0.04mi - 46(19:47/mi) 156/163bpm [3087b/mi] 9cal 118/375W
24) 0.13mi - 1:00(7:46/mi) 155/168bpm [1203b/mi] 14cal 351/409W
25) 0.04mi - 49(18:32/mi) 165/169bpm [3059b/mi] 11cal 154/401W
26) 0.13mi - 1:01(7:59/mi) 156/164bpm [1245b/mi] 14cal 309/410W
27) 0.04mi - 45(17:59/mi) 161/166bpm [2896b/mi] 9cal 118/319W
28) 0.13mi - 1:03(7:55/mi) 165/177bpm [1306b/mi] 16cal 384/449W
29) 0.04mi - 47(18:00/mi) 168/178bpm [3023b/mi] 11cal 120/417W
30) 0.13mi - 1:00(7:40/mi) 161/168bpm [1233b/mi] 15cal 342/428W
31) 0.05mi - 48(16:54/mi) 163/168bpm [2755b/mi] 11cal 150/324W
32) 0.12mi - 1:00(8:16/mi) 160/169bpm [1322b/mi] 14cal 321/375W
33) 0.04mi - 46(17:52/mi) 165/169bpm [2947b/mi] 10cal 124/313W
34) 0.12mi - 59(8:07/mi) 160/166bpm [1299b/mi] 14cal 305/378W
35) 0.04mi - 45(18:45/mi) 156/161bpm [2925b/mi] 10cal 90/292W
36) 0.14mi - 1:08(8:15/mi) 156/167bpm [1288b/mi] 16cal 298/412W
37) 0.05mi - 59(19:40/mi) 164/169bpm [3226b/mi] 13cal 113/291W
38) 0.13mi - 59(7:53/mi) 154/163bpm [1215b/mi] 14cal 294/360W
39) 0.04mi - 45(19:31/mi) 155/164bpm [3026b/mi] 9cal 131/317W
40) 0.12mi - 1:00(8:28/mi) 150/162bpm [1269b/mi] 13cal 312/427W
41) 0.04mi - 45(17:23/mi) 158/165bpm [2745b/mi] 10cal 136/353W
42) 0.13mi - 1:00(7:57/mi) 150/160bpm [1191b/mi] 13cal 364/426W
43) 0.02mi - 46(35:52/mi) 148/162bpm [5309b/mi] 9cal 60/362W
44) 0.24mi - 1:53(7:54/mi) 133/141bpm [1051b/mi] 24cal 303/371W
45) 0.03mi - 50(26:01/mi) 146/153bpm [3797b/mi] 9cal 74/371W
46) 0.14mi - 1:08(7:53/mi) 150/162bpm [1182b/mi] 15cal 344/417W
2) 0.05mi - 1:00(19:32/mi) 117/125bpm [2285b/mi] 9cal 115/312W
3) 0.12mi - 1:01(8:44/mi) 114/124bpm [996b/mi] 10cal 174/298W
4) 0.05mi - 51(17:28/mi) 119/126bpm [2079b/mi] 8cal 151/302W
5) 0.11mi - 54(8:22/mi) 111/126bpm [929b/mi] 9cal 298/359W
6) 0.04mi - 47(18:29/mi) 120/128bpm [2218b/mi] 7cal 103/354W
7) 0.11mi - 1:01(8:48/mi) 125/141bpm [1100b/mi] 11cal 347/459W
8) 0.04mi - 45(17:34/mi) 136/143bpm [2390b/mi] 8cal 85/307W
9) 0.12mi - 1:00(8:13/mi) 128/132bpm [1052b/mi] 12cal 344/409W
10) 0.04mi - 45(19:20/mi) 129/133bpm [2494b/mi] 8cal 165/372W
11) 0.12mi - 1:00(8:07/mi) 124/134bpm [1006b/mi] 11cal 311/390W
12) 0.04mi - 45(20:30/mi) 128/135bpm [2624b/mi] 7cal 104/321W
13) 0.14mi - 1:01(7:11/mi) 135/147bpm [970b/mi] 13cal 381/455W
14) 0.04mi - 46(18:36/mi) 138/148bpm [2568b/mi] 9cal 139/365W
15) 0.13mi - 1:00(7:50/mi) 131/142bpm [1027b/mi] 12cal 321/408W
16) 0.05mi - 46(16:51/mi) 142/143bpm [2392b/mi] 9cal 160/314W
17) 0.13mi - 1:02(7:50/mi) 135/138bpm [1057b/mi] 13cal 301/349W
18) 0.12mi - 1:00(8:06/mi) 122/143bpm [988b/mi] 10cal 344/438W
19) 0.04mi - 45(19:03/mi) 137/144bpm [2610b/mi] 8cal 129/350W
20) 0.13mi - 1:01(7:54/mi) 130/140bpm [1027b/mi] 12cal 328/415W
21) 0.04mi - 46(19:08/mi) 154/164bpm [2946b/mi] 9cal 90/345W
22) 0.13mi - 59(7:47/mi) 158/163bpm [1229b/mi] 14cal 313/374W
23) 0.04mi - 46(19:47/mi) 156/163bpm [3087b/mi] 9cal 118/375W
24) 0.13mi - 1:00(7:46/mi) 155/168bpm [1203b/mi] 14cal 351/409W
25) 0.04mi - 49(18:32/mi) 165/169bpm [3059b/mi] 11cal 154/401W
26) 0.13mi - 1:01(7:59/mi) 156/164bpm [1245b/mi] 14cal 309/410W
27) 0.04mi - 45(17:59/mi) 161/166bpm [2896b/mi] 9cal 118/319W
28) 0.13mi - 1:03(7:55/mi) 165/177bpm [1306b/mi] 16cal 384/449W
29) 0.04mi - 47(18:00/mi) 168/178bpm [3023b/mi] 11cal 120/417W
30) 0.13mi - 1:00(7:40/mi) 161/168bpm [1233b/mi] 15cal 342/428W
31) 0.05mi - 48(16:54/mi) 163/168bpm [2755b/mi] 11cal 150/324W
32) 0.12mi - 1:00(8:16/mi) 160/169bpm [1322b/mi] 14cal 321/375W
33) 0.04mi - 46(17:52/mi) 165/169bpm [2947b/mi] 10cal 124/313W
34) 0.12mi - 59(8:07/mi) 160/166bpm [1299b/mi] 14cal 305/378W
35) 0.04mi - 45(18:45/mi) 156/161bpm [2925b/mi] 10cal 90/292W
36) 0.14mi - 1:08(8:15/mi) 156/167bpm [1288b/mi] 16cal 298/412W
37) 0.05mi - 59(19:40/mi) 164/169bpm [3226b/mi] 13cal 113/291W
38) 0.13mi - 59(7:53/mi) 154/163bpm [1215b/mi] 14cal 294/360W
39) 0.04mi - 45(19:31/mi) 155/164bpm [3026b/mi] 9cal 131/317W
40) 0.12mi - 1:00(8:28/mi) 150/162bpm [1269b/mi] 13cal 312/427W
41) 0.04mi - 45(17:23/mi) 158/165bpm [2745b/mi] 10cal 136/353W
42) 0.13mi - 1:00(7:57/mi) 150/160bpm [1191b/mi] 13cal 364/426W
43) 0.02mi - 46(35:52/mi) 148/162bpm [5309b/mi] 9cal 60/362W
44) 0.24mi - 1:53(7:54/mi) 133/141bpm [1051b/mi] 24cal 303/371W
45) 0.03mi - 50(26:01/mi) 146/153bpm [3797b/mi] 9cal 74/371W
46) 0.14mi - 1:08(7:53/mi) 150/162bpm [1182b/mi] 15cal 344/417W
1:00 1:00 1:01 51 54 47 1:01 45 1:00 45 1:00 45 1:01 46 1:00 46 1:02 1:00 45 1:01 46 59 46 1:00 49 1:01 45 1:03 47 1:00 48 1:00 46 59 45 1:08 59 59 45 1:00 45 1:00 46 1:53 50 1:08
Pin Map |
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Min/mi0
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Cad.0
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0mi in 0
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 | 2:03 | 2:03 | 16:20 | 112 75-125 | 1830 | 151 110-186 | 194 6-373 | 5/0 |
0.25 | 3:14 | 1:11 | 9:28 | 116 106-126 | 1099 | 185 182-188 | 285 269-302 | 1/3 |
0.38 | 4:37 | 1:23 | 11:07 | 112 102-124 | 1246 | 154 112-190 | 246 120-359 | 1/1 |
0.50 | 6:07 | 1:30 | 11:57 | 119 109-129 | 1423 | 152 112-190 | 253 116-459 | 2/2 |
0.63 | 7:34 | 1:28 | 11:42 | 134 125-143 | 1569 | 161 104-194 | 239 40-413 | 5/2 |
0.75 | 8:59 | 1:25 | 11:20 | 129 124-133 | 1461 | 162 112-194 | 281 107-409 | 2/3 |
0.88 | 10:02 | 1:03 | 8:22 | 124 119-134 | 1037 | 182 118-192 | 301 107-390 | 1/3 |
1.00 | 11:25 | 1:23 | 11:02 | 128 121-141 | 1411 | 149 100-196 | 234 88-452 | 4/1 |
1.13 | 12:49 | 1:25 | 11:17 | 138 123-148 | 1558 | 156 108-196 | 246 33-455 | 3/4 |
1.25 | 14:00 | 1:10 | 9:24 | 137 124-143 | 1287 | 173 110-196 | 305 112-408 | 4/2 |
1.38 | 15:10 | 1:10 | 9:21 | 136 131-143 | 1272 | 161 112-192 | 249 109-349 | 0/3 |
1.50 | 18:43 | 3:33 +2:34 | 28:27 | 122 102-139 | 3472 | 191 124-200 | 367 8-438 | 5/6 |
1.63 | 20:09 | 1:26 | 11:25 | 133 123-144 | 1518 | 155 104-196 | 231 79-415 | 2/3 |
1.75 | 21:38 | 1:29 | 11:49 | 147 126-164 | 1738 | 153 106-196 | 225 33-372 | 4/1 |
1.88 | 22:44 | 1:07 | 8:53 | 160 154-163 | 1421 | 180 106-194 | 316 112-375 | 2/4 |
2.00 | 24:01 | 1:17 | 10:14 | 152 142-166 | 1555 | 160 106-192 | 284 103-409 | 2/2 |
2.13 | 25:29 | 1:28 | 11:42 | 162 150-169 | 1894 | 145 106-194 | 227 97-410 | 4/3 |
2.25 | 26:55 | 1:26 | 11:30 | 160 153-166 | 1841 | 155 108-194 | 221 94-343 | 2/4 |
2.38 | 27:53 | 58 | 7:41 | 166 152-177 | 1277 | 190 186-194 | 413 96-449 | 4/2 |
2.50 | 29:17 | 1:24 | 11:16 | 163 152-178 | 1836 | 151 100-194 | 243 95-428 | 3/1 |
2.63 | 30:43 | 1:26 | 11:25 | 163 154-168 | 1862 | 149 112-192 | 213 102-389 | 3/5 |
2.75 | 32:00 | 1:17 | 10:16 | 164 154-169 | 1685 | 166 106-194 | 268 75-375 | 2/5 |
2.88 | 33:10 | 1:10 | 9:21 | 160 155-166 | 1495 | 170 106-194 | 259 34-378 | 1/2 |
3.00 | 34:37 | 1:27 | 11:33 | 154 146-161 | 1779 | 157 104-194 | 228 18-412 | 4/1 |
3.13 | 36:13 | 1:36 | 12:47 | 163 149-169 | 2083 | 145 108-192 | 188 32-403 | 1/6 |
3.25 | 37:21 | 1:08 | 9:05 | 157 146-164 | 1426 | 180 106-192 | 308 89-360 | 2/0 |
3.38 | 38:41 | 1:20 | 10:41 | 149 141-161 | 1591 | 157 110-194 | 250 89-427 | 5/0 |
3.50 | 40:45 | 2:04 +40 | 16:35 | 153 139-165 | 2536 | 158 110-194 | 251 40-426 | 3/4 |
3.63 | 42:20 | 1:35 | 12:39 | 145 120-162 | 1834 | 176 88-194 | 321 56-404 | 2/3 |
3.75 | 43:20 | 1:00 | 7:57 | 133 123-140 | 1058 | 190 184-194 | 324 283-361 | 2/4 |
3.88 | 44:54 | 1:34 | 12:33 | 143 136-153 | 1794 | 164 96-200 | 263 81-417 | 3/3 |
4.00 | 45:54 | 1:00 | 8:06 | 152 141-162 | 1231 | 191 184-194 | 363 300-413 | 5/2 |
Heart
143/178max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 45m,
Range 8m, Flat prediction 42:40
Elevation Graph
No climbs of at least 10 metres detected.
Power
263W (459 max)
Power Graph
Power Bands
Cadence
163 (200 max)
Stride Length: 93cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 59.5 | 189 | 3.2 | 27:19 | 8:28 |
Walk | 39.1 | 112 | 0.8 | 17:58 | 23:20 |
Still | 1.4 | - | - | 37 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:33 | 9:33 | 47.17 |
5km | 32:29 | 10:27 | 47.23 |
5M | 54:18 | 10:52 | 46.10 |
10km | 1:08:39 | 11:03 | 45.59 |
10M | 1:54:47 | 11:29 | 45.12 |
Half | 2:33:39 | 11:44 | 44.28 |
20M | 4:02:39 | 12:08 | 44.43 |
Mara | 5:24:49 | 12:24 | 44.26 |
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