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Mon 13th Jan 2025 at 4:39pm by runningj
Run > General
-
Time
35:42
-
Miles
4.01
-
Min/mi
8:54
-
Pacing
94.7%
-
WAVA
54.40
-
Stride(cm)
115
-
Cals
469
-
Watts
354
-
Cadence
157
-
BPM
122
-
%MHR
69.5
-
B/mi
1083
-
Asc(m)
35
-
Surface
Road
Notes & Comments
1) 1mi - 9:03(9:03/mi) 90/115bpm [815b/mi] 95cal 364/462W
2) 1mi - 8:59(8:59/mi) 101/149bpm [907b/mi] 113cal 349/430W
3) 1mi - 8:43(8:43/mi) 150/154bpm [1307b/mi] 129cal 360/436W
4) 1mi - 8:51(8:51/mi) 150/154bpm [1329b/mi] 131cal 342/431W
5) 0.01mi - 5(10:13/mi) 148/148bpm [1512b/mi] 1cal 316/322W
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 |
1:09 |
1:09 |
9:12 |
64 56-81 |
588 |
157 106-160 |
355 114-438 |
2/1 |
0.25 |
2:20 |
1:11 |
9:25 |
87 68-100 |
820 |
157 154-160 |
401 350-462 |
6/0 |
0.38 |
3:30 |
1:10 |
9:20 |
77 72-84 |
719 |
157 154-160 |
356 316-395 |
2/0 |
0.50 |
4:37 |
1:07 |
9:00 |
99 82-115 |
891 |
158 156-160 |
318 306-329 |
0/3 |
0.63 |
5:43 |
1:06 |
8:50 |
108 98-115 |
955 |
159 156-162 |
388 313-459 |
3/1 |
0.75 |
6:51 |
1:07 |
8:58 |
97 89-101 |
870 |
158 154-162 |
385 355-434 |
4/0 |
0.88 |
7:57 |
1:06 |
8:50 |
94 87-101 |
830 |
160 154-162 |
360 350-367 |
2/1 |
1.00 |
9:02 |
1:05 |
8:42 |
93 89-98 |
809 |
159 154-162 |
368 329-406 |
2/2 |
1.13 |
10:08 |
1:06 |
8:50 |
89 89-89 |
787 |
159 156-162 |
365 331-382 |
1/1 |
1.25 |
11:15 |
1:07 |
8:53 |
89 89-89 |
791 |
160 158-162 |
360 343-385 |
2/1 |
1.38 |
12:27 |
1:12 |
9:34 |
83 80-89 |
794 |
159 154-162 |
351 269-411 |
2/1 |
1.50 |
13:40 |
1:13 |
9:43 |
76 52-80 |
738 |
160 152-166 |
291 240-357 |
0/3 |
1.63 |
14:45 |
1:05 |
8:42 |
42 41-52 |
365 |
158 154-164 |
365 341-380 |
1/1 |
1.75 |
15:51 |
1:06 |
8:48 |
108 42-149 |
951 |
157 154-158 |
385 353-430 |
3/0 |
1.88 |
16:55 |
1:04 |
8:36 |
148 146-149 |
1272 |
156 152-158 |
344 321-363 |
1/2 |
2.00 |
18:01 |
1:06 |
8:47 |
144 142-147 |
1264 |
156 154-158 |
339 321-351 |
0/2 |
2.13 |
19:06 |
1:05 |
8:39 |
149 146-152 |
1289 |
156 154-158 |
370 351-383 |
1/0 |
2.25 |
20:12 |
1:06 |
8:47 |
152 150-153 |
1334 |
155 152-158 |
398 340-436 |
4/0 |
2.38 |
21:15 |
1:03 |
8:21 |
150 149-151 |
1254 |
157 154-158 |
334 309-354 |
0/4 |
2.50 |
22:19 |
1:04 |
8:33 |
150 148-151 |
1283 |
156 154-160 |
359 345-379 |
1/0 |
2.63 |
23:26 |
1:07 |
8:57 |
150 149-154 |
1341 |
155 152-158 |
391 368-422 |
3/0 |
2.75 |
24:33 |
1:07 |
8:57 |
151 147-154 |
1350 |
154 152-156 |
349 323-385 |
1/1 |
2.88 |
25:37 |
1:04 |
8:36 |
148 146-150 |
1273 |
155 152-158 |
332 302-357 |
0/3 |
3.00 |
26:44 |
1:07 |
8:55 |
150 148-151 |
1338 |
155 152-158 |
347 339-356 |
1/1 |
3.13 |
27:51 |
1:06 |
8:51 |
152 149-154 |
1345 |
154 152-156 |
368 349-399 |
2/0 |
3.25 |
28:57 |
1:06 |
8:48 |
152 151-153 |
1339 |
156 152-158 |
341 333-356 |
1/2 |
3.38 |
30:02 |
1:05 |
8:40 |
152 151-153 |
1318 |
155 154-158 |
349 309-431 |
2/2 |
3.50 |
31:07 |
1:06 |
8:44 |
152 147-154 |
1329 |
156 154-160 |
350 328-430 |
1/3 |
3.63 |
32:15 |
1:07 |
8:59 |
150 147-151 |
1347 |
156 152-160 |
339 321-353 |
1/2 |
3.75 |
33:22 |
1:08 |
9:00 |
147 145-150 |
1324 |
154 152-158 |
304 290-333 |
0/5 |
3.88 |
34:28 |
1:06 |
8:48 |
147 144-152 |
1292 |
156 154-158 |
350 304-415 |
3/1 |
4.00 |
35:36 |
1:08 |
9:01 |
152 148-154 |
1370 |
154 152-160 |
340 280-409 |
1/4 |
4.01 |
35:41 |
5 |
10:18 |
148 148-148 |
1526 |
155 154-158 |
316 311-322 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
156 |
4 |
35:40 |
8:54 |
Walk |
0.0 |
106 |
0 |
1 |
16:52 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:23 |
40.43% |
More |
800m |
4:16 |
8:34 |
46.64% |
More |
1km |
5:21 |
8:37 |
48.84% |
More |
Mile |
8:39 |
8:39 |
52.12% |
More |
5k |
27:27 |
8:50 |
54.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:20 |
7:20 |
61.43 |
5km |
26:42 |
8:36 |
56.04 |
5M |
45:54 |
9:11 |
53.18 |
10km |
58:48 |
9:28 |
51.84 |
10M |
1:41:07 |
10:07 |
49.51 |
Half |
2:17:33 |
10:30 |
48.04 |
20M |
3:42:46 |
11:08 |
46.41 |
Mara |
5:03:01 |
11:34 |
45.62 |
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