Mon 29th Apr 2024 at 6:05am by pjlovr25

Run > Easy
  • Time
    45:05
  • Miles
    4.51
  • Min/mi
    10:00
  • Pacing
    84.7%
  • WAVA
    50.14
  • Stride(cm)
    90
  • Cals
    470
  • Watts
    257
  • Cadence
    178
  • BPM
    143
  • %MHR
    76.4
  • B/mi
    1428
  • Asc(m)
    27
  • Surface
    Road

Notes & Comments

40mins easy plus warm-up
1) 0.1mi - 1:30(14:20/mi) 99/119bpm [1418b/mi] 8cal
2) 0.11mi - 1:00(9:10/mi) 133/140bpm [1219b/mi] 10cal
3) 0.04mi - 30(12:04/mi) 133/137bpm [1605b/mi] 5cal
4) 0.1mi - 1:00(9:37/mi) 135/142bpm [1298b/mi] 11cal
5) 0.03mi - 30(18:35/mi) 138/141bpm [2565b/mi] 5cal
6) 0.01mi - 35(1:20:40/mi) 126/135bpm [10163b/mi] 5cal
7) 4.11mi - 40:00(9:44/mi) 145/154bpm [1412b/mi] 426cal
8) 0mi - 0(1:30/mi) 152/152bpm [229b/mi]
1:30 1:00 30 1:00 30 35 40:00 0
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

26% 71% 3%

Splits

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 1:42 1:42 13:35 102 79-131 1386 146 140-184 164 64-282 2/2
0.25 2:57 1:15 9:58 135 130-140 1345 173 142-186 259 199-304 1/1
0.38 4:12 1:16 10:04 136 130-142 1370 174 140-184 279 184-317 2/1
0.50 6:09 1:57 15:33 126 114-138 1959 155 78-180 190 2-289 2/2
0.63 7:24 1:15 9:59 139 129-147 1388 180 178-182 284 275-298 2/0
0.75 8:42 1:18 10:27 141 136-148 1473 179 174-182 275 251-314 2/0
0.88 9:56 1:14 9:53 144 141-148 1423 181 178-182 279 262-297 1/1
1.00 11:08 1:12 9:35 144 143-147 1380 181 178-182 272 259-283 2/1
1.13 12:22 1:14 9:51 143 142-145 1409 181 180-184 258 236-268 2/1
1.25 13:36 1:14 9:53 143 141-146 1413 182 178-184 263 254-273 1/0
1.38 14:50 1:14 9:48 146 144-148 1431 181 180-184 262 251-270 1/1
1.50 16:03 1:13 9:47 148 145-152 1448 179 174-182 291 264-327 1/0
1.63 17:19 1:16 10:05 150 147-152 1513 178 172-182 276 245-308 4/1
1.75 18:33 1:14 9:56 149 146-151 1480 181 178-186 253 241-264 4/0
1.88 19:45 1:12 9:34 145 141-150 1387 182 180-184 253 226-263 0/1
2.00 20:54 1:09 9:12 142 139-148 1307 183 180-186 258 249-288 0/2
2.13 22:04 1:10 9:24 145 142-148 1362 183 180-184 259 254-269 0/2
2.25 23:12 1:08 9:02 143 141-146 1291 183 180-188 251 235-268 0/3
2.38 24:22 1:10 9:20 142 141-147 1326 183 182-186 257 249-265 0/5
2.50 25:32 1:10 9:18 145 142-147 1348 184 182-188 253 230-265 0/2
2.63 26:41 1:09 9:12 146 144-149 1343 181 178-184 262 248-278 0/2
2.75 27:57 1:16 10:07 146 144-149 1478 179 176-186 258 245-272 1/1
2.88 29:12 1:15 10:01 148 146-150 1482 179 176-182 267 254-283 2/1
3.00 30:28 1:16 10:06 149 148-151 1505 180 176-182 274 266-284 2/0
3.13 31:46 1:18 10:26 149 147-153 1555 178 174-182 275 242-326 2/0
3.25 33:00 1:14 9:53 152 150-154 1503 179 176-184 272 250-295 3/0
3.38 34:15 1:15 10:02 150 148-152 1504 180 176-184 261 246-268 1/1
3.50 35:27 1:12 9:32 148 147-150 1411 181 178-184 260 239-274 1/1
3.63 36:40 1:13 9:43 148 146-151 1439 182 180-184 251 228-275 1/1
3.75 37:53 1:14 9:50 147 144-151 1445 182 178-184 259 215-303 0/2
3.88 39:05 1:12 9:32 145 144-147 1383 182 178-186 257 234-268 0/2
4.00 40:16 1:12 9:33 145 143-147 1384 182 180-188 252 242-263 0/2
4.13 41:29 1:12 9:39 145 143-147 1400 182 178-184 245 210-267 0/2
4.25 42:38 1:10 9:17 145 143-147 1345 182 180-186 251 237-272 0/2
4.38 43:51 1:12 9:40 147 145-148 1420 180 176-184 266 248-282 1/1
4.50 45:05 1:14 9:54 149 147-152 1475 179 174-184 251 220-276 2/2
4.51 45:08 3 9:25 152 152-152 1433 175 174-176 258 256-259 0/0

Heart

143/154max
  • Show Beats/Mile

Elevation

Asc 27m, Range 21m, Flat prediction 45:05
Elevation Graph
No climbs of at least 10 metres detected.

Power

257W (327 max)
Power Graph
Power Bands

Cadence

178 (188 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.1 180 4.3 42:02 9:42
Walk 6.6 138 0.2 3:00 17:06
Still 0.2 - - 6 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:15 9:03 40.13% More
800m 4:33 9:09 43.81% More
1km 5:43 9:11 45.47% More
Mile 9:22 9:22 47.17% More
5k 30:04 9:41 51.32% More

Predictions

Dist Time Per Mile WAVA
1M 8:04 8:04 54.74
5km 29:27 9:29 52.39
5M 50:43 10:09 49.64
10km 1:05:01 10:28 48.47
10M 1:52:00 11:12 46.24
Half 2:32:30 11:38 44.29
20M 4:07:19 12:22 42.85
Mara 5:36:44 12:51 41.61
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