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Thu 5th Dec 2024 at 9:19am by Sam Jelfs
Run > General
-
Time
1:28:28
-
Miles
10.61
-
Min/mi
8:20
-
Pacing
90.5%
-
WAVA
53.98
-
Stride(cm)
112
-
Cals
1301
-
Watts
374
-
Cadence
173
-
BPM
137
-
%MHR
80.1
-
B/mi
1142
-
Asc(m)
29
-
Surface
Road
Notes & Comments
1) 1km - 4:59(4:59/km) 130/139bpm [647b/km] 71cal 364/402W
2) 1km - 5:03(5:03/km) 138/141bpm [696b/km] 76cal 363/380W
3) 1km - 5:05(5:05/km) 139/143bpm [706b/km] 75cal 356/397W
4) 1km - 5:08(5:08/km) 139/144bpm [714b/km] 77cal 357/388W
5) 1km - 5:02(5:02/km) 140/143bpm [704b/km] 76cal 365/392W
6) 1km - 5:04(5:04/km) 142/145bpm [720b/km] 75cal 394/416W
7) 1km - 5:03(5:03/km) 144/150bpm [727b/km] 77cal 404/432W
8) 1km - 5:07(5:07/km) 142/149bpm [726b/km] 75cal 401/447W
9) 1km - 5:33(5:33/km) 137/149bpm [761b/km] 77cal 342/431W
10) 1km - 5:12(5:12/km) 140/150bpm [728b/km] 75cal 353/419W
11) 1km - 5:12(5:12/km) 137/146bpm [712b/km] 73cal 364/433W
12) 1km - 5:21(5:21/km) 136/142bpm [727b/km] 77cal 365/417W
13) 1km - 5:15(5:15/km) 136/141bpm [715b/km] 75cal 402/426W
14) 1km - 5:15(5:15/km) 131/137bpm [688b/km] 75cal 373/413W
15) 1km - 5:09(5:09/km) 131/138bpm [674b/km] 78cal 367/425W
16) 1km - 5:22(5:22/km) 134/139bpm [718b/km] 83cal 392/434W
17) 1km - 5:18(5:18/km) 133/138bpm [705b/km] 81cal 369/420W
18) 0.07km - 21(5:10/km) 134/135bpm [693b/km] 5cal 360/377W
4:59 5:03 5:05 5:08 5:02 5:04 5:03 5:07 5:33 5:12 5:12 5:21 5:15 5:15 5:09 5:22 5:18 21
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 |
3:59 |
3:59 |
7:58 |
129 74-139 |
1028 |
170 166-176 |
372 307-402 |
6/5 |
1.00 |
8:04 |
4:05 |
8:11 |
138 132-141 |
1129 |
171 166-176 |
364 349-392 |
5/4 |
1.50 |
12:05 |
4:01 |
8:02 |
137 135-141 |
1100 |
173 170-176 |
363 347-380 |
4/4 |
2.00 |
16:41 |
4:35 +28
|
9:11 |
139 132-143 |
1276 |
171 116-176 |
357 86-397 |
5/8 |
2.50 |
20:49 |
4:09 |
8:18 |
139 135-144 |
1153 |
172 166-176 |
355 319-388 |
5/6 |
3.00 |
24:52 |
4:03 |
8:05 |
140 136-143 |
1133 |
173 162-176 |
362 342-389 |
5/5 |
3.50 |
28:57 |
4:05 |
8:09 |
142 140-145 |
1158 |
173 170-176 |
391 366-416 |
7/8 |
4.00 |
33:00 |
4:04 |
8:07 |
142 139-146 |
1153 |
173 166-176 |
403 376-432 |
8/6 |
4.50 |
37:06 |
4:05 |
8:11 |
145 141-150 |
1186 |
172 162-176 |
402 376-436 |
10/9 |
5.00 |
41:19 |
4:13 +6
|
8:27 |
142 135-149 |
1200 |
172 166-176 |
411 325-447 |
7/5 |
5.50 |
46:03 |
4:44 +13
|
9:28 |
137 129-149 |
1297 |
169 124-176 |
352 227-405 |
6/7 |
6.00 |
50:13 |
4:10 |
8:19 |
140 134-150 |
1165 |
173 168-176 |
352 322-377 |
3/4 |
6.50 |
54:28 |
4:15 |
8:31 |
138 134-146 |
1175 |
173 166-176 |
368 303-433 |
13/13 |
7.00 |
58:39 |
4:11 |
8:22 |
136 131-141 |
1137 |
173 162-176 |
352 335-371 |
4/3 |
7.50 |
1:02:57 |
4:18 |
8:36 |
137 130-142 |
1177 |
173 166-176 |
374 294-417 |
7/7 |
8.00 |
1:07:12 |
4:15 |
8:30 |
135 131-139 |
1147 |
173 170-176 |
402 385-426 |
9/6 |
8.50 |
1:11:25 |
4:13 |
8:26 |
133 127-140 |
1122 |
174 170-176 |
388 339-413 |
5/5 |
9.00 |
1:15:37 |
4:12 |
8:25 |
131 127-138 |
1102 |
173 170-176 |
362 335-410 |
6/6 |
9.50 |
1:19:48 |
4:11 |
8:21 |
131 129-134 |
1094 |
174 170-176 |
374 335-434 |
6/9 |
10.00 |
1:24:06 |
4:18 |
8:36 |
135 131-139 |
1161 |
173 162-176 |
385 331-419 |
11/10 |
10.50 |
1:28:23 |
4:17 |
8:34 |
133 129-138 |
1140 |
173 168-176 |
371 331-420 |
10/8 |
10.60 |
1:29:16 |
53 |
8:29 |
134 133-135 |
1137 |
172 170-174 |
374 345-406 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.0 |
172 |
10.6 |
1:28:23 |
8:25 |
Walk |
0.1 |
117 |
0 |
5 |
9:34 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.9 |
- |
- |
47 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:44 |
40.07% |
More |
800m |
3:56 |
7:56 |
44.99% |
More |
1km |
4:58 |
7:59 |
47.02% |
More |
Mile |
8:03 |
8:03 |
49.88% |
More |
5k |
25:29 |
8:12 |
53.08% |
More |
5 miles |
41:18 |
8:16 |
53.21% |
More |
10k |
52:02 |
8:22 |
52.65% |
More |
10 miles |
1:24:05 |
8:24 |
53.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:14 |
7:14 |
55.55 |
5km |
24:04 |
7:45 |
56.21 |
5M |
39:51 |
7:58 |
55.15 |
10km |
50:10 |
8:04 |
54.61 |
10M |
1:23:05 |
8:19 |
54.02 |
Half |
1:50:37 |
8:27 |
53.47 |
20M |
2:53:14 |
8:40 |
53.27 |
Mara |
3:50:38 |
8:48 |
53.40 |
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