Tue 21st Jan 2025 at 1:40pm by Dick Spandex
Run > General
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Time
44:40
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Miles 4.17
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Min/mi 10:43
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Pacing
46.3%
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WAVA
46.46
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Stride(cm)
96
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Cals
573
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Watts
322
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Cadence
157
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BPM
134
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%MHR
72
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B/mi 1435
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Asc(m)
74
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Hillscore
5
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Surface
Road
Notes & Comments
1) 1mi - 9:33(9:33/mi) 113/122bpm [1079b/mi] 115cal 300/364W
2) 0.06mi - 1:09(19:17/mi) 105/123bpm [2024b/mi] 10cal 127/372W
3) 0.03mi - 54(31:56/mi) 89/103bpm [2843b/mi] 4cal 67/143W
4) 0.07mi - 30(6:44/mi) 82/95bpm [552b/mi] 3cal 451/645W
5) 0.02mi - 20(21:24/mi) 108/132bpm [2312b/mi] 3cal 188/605W
6) 0.1mi - 59(9:51/mi) 131/133bpm [1291b/mi] 13cal 255/398W
7) 0.08mi - 30(6:04/mi) 132/138bpm [801b/mi] 8cal 515/639W
8) 0.02mi - 20(17:20/mi) 143/146bpm [2479b/mi] 5cal 238/623W
9) 0.09mi - 1:01(10:49/mi) 141/144bpm [1525b/mi] 13cal 239/280W
10) 0.08mi - 30(6:01/mi) 139/143bpm [836b/mi] 8cal 486/654W
11) 0.02mi - 20(14:15/mi) 142/143bpm [2023b/mi] 5cal 365/647W
12) 0.08mi - 54(11:09/mi) 142/142bpm [1582b/mi] 12cal 198/275W
13) 0.08mi - 30(6:07/mi) 137/140bpm [837b/mi] 7cal 479/633W
14) 0.02mi - 20(15:41/mi) 143/145bpm [2242b/mi] 5cal 129/643W
15) 0.09mi - 1:02(12:02/mi) 139/143bpm [1672b/mi] 13cal 206/259W
16) 0.08mi - 30(5:57/mi) 136/139bpm [810b/mi] 7cal 552/661W
17) 0.02mi - 20(15:22/mi) 141/144bpm [2166b/mi] 5cal 276/654W
18) 0.14mi - 1:41(12:10/mi) 142/149bpm [1727b/mi] 22cal 197/339W
19) 0.11mi - 43(6:31/mi) 138/150bpm [898b/mi] 10cal 541/685W
20) 0.02mi - 30(23:28/mi) 148/151bpm [3474b/mi] 8cal 64/140W
21) 0.09mi - 57(10:03/mi) 144/148bpm [1446b/mi] 14cal 220/265W
22) 0.14mi - 1:00(6:56/mi) 148/153bpm [1027b/mi] 16cal 546/659W
23) 0.02mi - 30(20:10/mi) 153/164bpm [3086b/mi] 7cal 99/515W
24) 0.13mi - 1:26(11:07/mi) 173/174bpm [1922b/mi] 27cal 222/268W
25) 0.15mi - 1:00(6:35/mi) 169/175bpm [1112b/mi] 18cal 575/675W
26) 0.02mi - 30(22:03/mi) 171/176bpm [3770b/mi] 10cal 134/546W
27) 0.14mi - 1:36(11:10/mi) 144/148bpm [1609b/mi] 21cal 216/267W
28) 0.15mi - 1:00(6:40/mi) 145/153bpm [967b/mi] 15cal 557/660W
29) 0.03mi - 30(19:17/mi) 152/155bpm [2931b/mi] 8cal 197/567W
30) 0.15mi - 1:46(11:46/mi) 141/150bpm [1660b/mi] 23cal 185/269W
31) 0.15mi - 1:00(6:39/mi) 150/161bpm [998b/mi] 16cal 535/649W
32) 0.03mi - 30(14:36/mi) 161/164bpm [2350b/mi] 8cal 261/562W
33) 0.72mi - 10:20(14:17/mi) 137/156bpm [1958b/mi] 114cal 205/450W
2) 0.06mi - 1:09(19:17/mi) 105/123bpm [2024b/mi] 10cal 127/372W
3) 0.03mi - 54(31:56/mi) 89/103bpm [2843b/mi] 4cal 67/143W
4) 0.07mi - 30(6:44/mi) 82/95bpm [552b/mi] 3cal 451/645W
5) 0.02mi - 20(21:24/mi) 108/132bpm [2312b/mi] 3cal 188/605W
6) 0.1mi - 59(9:51/mi) 131/133bpm [1291b/mi] 13cal 255/398W
7) 0.08mi - 30(6:04/mi) 132/138bpm [801b/mi] 8cal 515/639W
8) 0.02mi - 20(17:20/mi) 143/146bpm [2479b/mi] 5cal 238/623W
9) 0.09mi - 1:01(10:49/mi) 141/144bpm [1525b/mi] 13cal 239/280W
10) 0.08mi - 30(6:01/mi) 139/143bpm [836b/mi] 8cal 486/654W
11) 0.02mi - 20(14:15/mi) 142/143bpm [2023b/mi] 5cal 365/647W
12) 0.08mi - 54(11:09/mi) 142/142bpm [1582b/mi] 12cal 198/275W
13) 0.08mi - 30(6:07/mi) 137/140bpm [837b/mi] 7cal 479/633W
14) 0.02mi - 20(15:41/mi) 143/145bpm [2242b/mi] 5cal 129/643W
15) 0.09mi - 1:02(12:02/mi) 139/143bpm [1672b/mi] 13cal 206/259W
16) 0.08mi - 30(5:57/mi) 136/139bpm [810b/mi] 7cal 552/661W
17) 0.02mi - 20(15:22/mi) 141/144bpm [2166b/mi] 5cal 276/654W
18) 0.14mi - 1:41(12:10/mi) 142/149bpm [1727b/mi] 22cal 197/339W
19) 0.11mi - 43(6:31/mi) 138/150bpm [898b/mi] 10cal 541/685W
20) 0.02mi - 30(23:28/mi) 148/151bpm [3474b/mi] 8cal 64/140W
21) 0.09mi - 57(10:03/mi) 144/148bpm [1446b/mi] 14cal 220/265W
22) 0.14mi - 1:00(6:56/mi) 148/153bpm [1027b/mi] 16cal 546/659W
23) 0.02mi - 30(20:10/mi) 153/164bpm [3086b/mi] 7cal 99/515W
24) 0.13mi - 1:26(11:07/mi) 173/174bpm [1922b/mi] 27cal 222/268W
25) 0.15mi - 1:00(6:35/mi) 169/175bpm [1112b/mi] 18cal 575/675W
26) 0.02mi - 30(22:03/mi) 171/176bpm [3770b/mi] 10cal 134/546W
27) 0.14mi - 1:36(11:10/mi) 144/148bpm [1609b/mi] 21cal 216/267W
28) 0.15mi - 1:00(6:40/mi) 145/153bpm [967b/mi] 15cal 557/660W
29) 0.03mi - 30(19:17/mi) 152/155bpm [2931b/mi] 8cal 197/567W
30) 0.15mi - 1:46(11:46/mi) 141/150bpm [1660b/mi] 23cal 185/269W
31) 0.15mi - 1:00(6:39/mi) 150/161bpm [998b/mi] 16cal 535/649W
32) 0.03mi - 30(14:36/mi) 161/164bpm [2350b/mi] 8cal 261/562W
33) 0.72mi - 10:20(14:17/mi) 137/156bpm [1958b/mi] 114cal 205/450W
9:33 1:09 54 30 20 59 30 20 1:01 30 20 54 30 20 1:02 30 20 1:41 43 30 57 1:00 30 1:26 1:00 30 1:36 1:00 30 1:46 1:00 30 10:20
Pin Map |
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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 | 1:16 | 1:16 | 10:11 | 103 72-113 | 1048 | 160 158-162 | 314 3-364 | 3/0 |
0.25 | 2:31 | 1:15 | 10:00 | 116 110-118 | 1159 | 159 156-162 | 318 296-348 | 2/0 |
0.38 | 3:42 | 1:10 | 9:24 | 113 109-115 | 1062 | 160 152-164 | 318 165-351 | 2/1 |
0.50 | 4:53 | 1:11 | 9:31 | 117 112-120 | 1113 | 160 156-162 | 327 261-346 | 1/5 |
0.63 | 6:08 | 1:15 | 10:02 | 108 105-111 | 1083 | 159 136-166 | 255 139-329 | 0/10 |
0.75 | 7:13 | 1:05 | 8:41 | 110 105-115 | 954 | 161 160-164 | 300 263-319 | 0/3 |
0.88 | 8:22 | 1:09 | 9:12 | 118 114-122 | 1086 | 161 154-164 | 328 301-341 | 2/1 |
1.00 | 9:33 | 1:10 | 9:20 | 119 117-121 | 1111 | 161 154-164 | 323 269-345 | 2/1 |
1.13 | 12:01 | 2:29 +13 | 19:49 | 96 76-123 | 1903 | 134 94-198 | 243 98-607 | 3/0 |
1.25 | 13:17 | 1:16 | 10:08 | 117 83-133 | 1185 | 168 100-198 | 409 103-645 | 1/4 |
1.38 | 14:23 | 1:06 | 8:46 | 134 128-146 | 1175 | 163 102-200 | 425 122-639 | 4/3 |
1.50 | 15:38 | 1:15 | 10:01 | 141 137-146 | 1413 | 154 102-236 | 241 126-590 | 4/2 |
1.63 | 16:45 | 1:07 | 8:57 | 141 137-143 | 1261 | 166 114-202 | 389 116-654 | 2/4 |
1.75 | 17:46 | 1:00 | 8:03 | 139 135-142 | 1118 | 177 110-200 | 443 114-643 | 2/4 |
1.88 | 19:13 | 1:28 | 11:41 | 139 134-145 | 1624 | 143 110-204 | 226 111-606 | 4/3 |
2.00 | 20:19 | 1:06 | 8:45 | 139 135-144 | 1216 | 163 96-206 | 367 29-661 | 0/4 |
2.13 | 21:47 | 1:28 | 11:48 | 141 127-149 | 1664 | 138 114-196 | 211 116-581 | 8/2 |
2.25 | 23:04 | 1:16 | 10:11 | 145 130-151 | 1476 | 156 102-194 | 372 21-685 | 5/6 |
2.38 | 24:07 | 1:03 | 8:27 | 145 141-148 | 1225 | 170 152-194 | 332 224-579 | 4/4 |
2.50 | 25:22 | 1:15 | 10:00 | 154 145-174 | 1540 | 159 104-190 | 430 109-659 | 2/5 |
2.63 | 26:46 | 1:24 | 11:11 | 172 167-174 | 1923 | 153 96-200 | 222 33-268 | 8/1 |
2.75 | 27:33 | 47 | 6:15 | 168 164-173 | 1051 | 191 186-200 | 617 432-675 | 0/9 |
2.88 | 28:57 | 1:24 | 11:15 | 157 143-176 | 1767 | 153 110-190 | 260 100-634 | 10/0 |
3.00 | 30:12 | 1:15 | 9:57 | 142 137-145 | 1413 | 154 118-192 | 300 127-639 | 0/8 |
3.13 | 31:28 | 1:17 | 10:13 | 150 142-155 | 1533 | 156 100-190 | 389 8-660 | 6/2 |
3.25 | 32:47 | 1:19 | 10:29 | 141 138-142 | 1478 | 154 114-162 | 223 89-263 | 5/0 |
3.38 | 33:48 | 1:01 | 8:08 | 145 136-158 | 1180 | 175 114-200 | 501 109-649 | 5/1 |
3.50 | 35:16 | 1:28 | 11:44 | 153 141-164 | 1794 | 143 114-188 | 262 120-609 | 3/1 |
3.63 | 36:26 | 1:10 | 9:21 | 146 143-151 | 1366 | 163 156-166 | 339 264-450 | 0/1 |
3.75 | 37:48 | 1:21 | 10:51 | 150 147-154 | 1628 | 161 122-172 | 378 149-436 | 0/4 |
3.88 | 38:54 | 1:06 | 8:51 | 149 147-151 | 1318 | 165 160-168 | 372 351-413 | 1/1 |
4.00 | 40:02 | 1:08 | 9:05 | 152 151-154 | 1382 | 165 160-168 | 340 324-356 | 1/1 |
4.13 | 41:30 | 1:28 | 11:42 | 152 141-156 | 1779 | 142 86-166 | 254 136-341 | 1/1 |
4.17 | 44:53 | 3:23 | 1:20:15 | 112 91-140 | 8989 | 105 94-114 | 109 5-151 | 0/0 |
Heart
134/176max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 74m,
Range 19m, Flat prediction 47:16
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
18 2.0% | 9:36 |
10 4.1% | 7:26 |
10 4.3% | 7:56 |
10 4.0% | 7:52 |
See your biggest climbs |
Power
322W (685 max)
Power Graph
Power Bands
Cadence
157 (236 max)
Stride Length: 96cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 72.9 | 168 | 3.7 | 32:39 | 8:51 |
Walk | 18.1 | 113 | 0.5 | 8:10 | 17:56 |
Still | 8.5 | - | - | 3:51 | - |
Pause | 0.5 | - | - | 13 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:09 | 9:09 | 50.65 |
5km | 32:13 | 10:22 | 47.62 |
5M | 54:38 | 10:56 | 45.84 |
10km | 1:09:33 | 11:12 | 45.00 |
10M | 1:57:56 | 11:48 | 43.61 |
Half | 2:39:09 | 12:09 | 42.67 |
20M | 4:14:33 | 12:44 | 41.77 |
Mara | 5:43:31 | 13:07 | 41.41 |
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