Hi ,
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Ian Williams aka Fetch
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Sun 26th Jan 2025 at 10:18am by Charlesvdw
Run > General
-
Time
2:21:32
-
Miles
17.45
-
Min/mi
8:07
-
Pacing
70.6%
-
WAVA
61.46
-
Stride(cm)
108
-
Cals
1872
-
Watts
312
-
Cadence
183
-
BPM
139
-
B/mi
1127
-
Asc(m)
69
-
Surface
Road
Notes & Comments
1) 1km - 4:59(4:59/km) 131/138bpm [653b/km] 64cal 326/384W
2) 1km - 5:06(5:06/km) 136/143bpm [694b/km] 67cal 336/383W
3) 1km - 5:01(5:01/km) 140/144bpm [703b/km] 69cal 328/357W
4) 1km - 5:07(5:07/km) 140/142bpm [716b/km] 68cal 320/388W
5) 1km - 5:00(5:00/km) 136/140bpm [679b/km] 65cal 309/358W
6) 1km - 5:07(5:07/km) 140/144bpm [717b/km] 69cal 324/378W
7) 1km - 5:08(5:08/km) 140/143bpm [720b/km] 68cal 323/373W
8) 1km - 5:02(5:02/km) 139/142bpm [701b/km] 66cal 329/382W
9) 1km - 5:08(5:08/km) 139/141bpm [714b/km] 65cal 331/366W
10) 1km - 5:03(5:03/km) 131/142bpm [661b/km] 63cal 308/352W
11) 1km - 5:09(5:09/km) 131/135bpm [675b/km] 66cal 295/315W
12) 1km - 5:06(5:06/km) 134/141bpm [683b/km] 69cal 303/377W
13) 1km - 5:09(5:09/km) 136/144bpm [700b/km] 63cal 287/315W
14) 1km - 5:06(5:06/km) 135/145bpm [688b/km] 69cal 292/317W
15) 1km - 5:02(5:02/km) 131/135bpm [659b/km] 68cal 312/364W
16) 1km - 5:07(5:07/km) 131/135bpm [670b/km] 68cal 291/371W
17) 1km - 5:03(5:03/km) 130/134bpm [657b/km] 72cal 289/304W
18) 1km - 5:04(5:04/km) 135/140bpm [684b/km] 70cal 286/299W
19) 1km - 4:55(4:55/km) 141/143bpm [694b/km] 63cal 291/320W
20) 1km - 4:58(4:58/km) 144/147bpm [716b/km] 65cal 308/339W
21) 1km - 4:51(4:51/km) 148/151bpm [719b/km] 67cal 318/410W
22) 1km - 5:03(5:03/km) 140/153bpm [706b/km] 65cal 288/352W
23) 1km - 4:58(4:58/km) 146/152bpm [724b/km] 66cal 301/338W
24) 1km - 4:57(4:57/km) 148/152bpm [732b/km] 66cal 300/323W
25) 1km - 4:59(4:59/km) 147/149bpm [732b/km] 65cal 309/372W
26) 1km - 5:08(5:08/km) 148/151bpm [759b/km] 69cal 320/360W
27) 1km - 5:04(5:04/km) 148/152bpm [751b/km] 67cal 346/390W
28) 1km - 4:48(4:48/km) 144/150bpm [692b/km] 65cal 334/456W
29) 0.08km - 23(5:08/km) 151/152bpm [776b/km] 5cal 307/334W
4:59 5:06 5:01 5:07 5:00 5:07 5:08 5:02 5:08 5:03 5:09 5:06 5:09 5:06 5:02 5:07 5:03 5:04 4:55 4:58 4:51 5:03 4:58 4:57 4:59 5:08 5:04 4:48 23
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 |
4:00 |
4:00 |
8:00 |
130 92-138 |
1039 |
176 166-182 |
336 301-384 |
10/3 |
1.00 |
8:03 |
4:03 |
8:06 |
133 128-136 |
1077 |
179 176-186 |
339 305-383 |
11/7 |
1.50 |
12:12 |
4:09 |
8:18 |
141 135-144 |
1170 |
179 176-186 |
330 315-357 |
10/10 |
2.00 |
16:13 |
4:01 |
8:02 |
140 137-142 |
1124 |
180 176-188 |
323 311-344 |
3/6 |
2.50 |
20:20 |
4:08 |
8:15 |
139 135-142 |
1147 |
181 176-188 |
320 274-388 |
6/5 |
3.00 |
24:23 |
4:03 |
8:06 |
136 133-139 |
1102 |
180 176-186 |
310 279-358 |
7/7 |
3.50 |
28:57 |
4:34 +30
|
9:07 |
140 137-144 |
1277 |
178 100-190 |
316 50-356 |
5/6 |
4.00 |
33:08 |
4:11 |
8:22 |
140 137-143 |
1171 |
179 176-186 |
323 264-378 |
8/6 |
4.50 |
37:13 |
4:05 |
8:09 |
139 136-142 |
1134 |
181 176-186 |
334 310-382 |
7/6 |
5.00 |
41:16 |
4:03 |
8:06 |
139 133-142 |
1126 |
181 174-196 |
328 99-369 |
6/6 |
5.50 |
45:24 |
4:08 |
8:16 |
139 137-141 |
1150 |
182 176-188 |
332 313-366 |
6/7 |
6.00 |
50:58 |
5:34 +1:30
|
11:08 |
135 119-142 |
1503 |
184 158-196 |
324 158-352 |
6/8 |
6.50 |
55:04 |
4:07 |
8:13 |
129 119-135 |
1060 |
182 178-190 |
291 277-311 |
3/2 |
7.00 |
59:13 |
4:08 |
8:17 |
130 127-133 |
1077 |
182 176-188 |
301 276-348 |
7/6 |
7.50 |
1:03:17 |
4:04 |
8:09 |
136 132-141 |
1108 |
184 180-192 |
303 291-377 |
5/4 |
8.00 |
1:07:28 |
4:11 |
8:22 |
136 134-137 |
1139 |
183 176-192 |
287 93-315 |
5/4 |
8.50 |
1:11:35 |
4:06 |
8:12 |
137 130-145 |
1124 |
185 180-188 |
286 265-317 |
6/8 |
9.00 |
1:15:37 |
4:03 |
8:05 |
131 125-136 |
1060 |
185 178-190 |
315 287-350 |
8/6 |
9.50 |
1:20:11 |
4:34 +28
|
9:07 |
132 128-135 |
1204 |
181 166-190 |
308 265-371 |
10/6 |
10.00 |
1:24:17 |
4:06 |
8:12 |
131 129-135 |
1074 |
182 178-188 |
286 265-312 |
6/8 |
10.50 |
1:28:21 |
4:04 |
8:09 |
130 128-131 |
1059 |
184 178-194 |
290 277-304 |
4/5 |
11.00 |
1:32:27 |
4:06 |
8:11 |
134 129-137 |
1097 |
186 182-194 |
286 277-294 |
4/5 |
11.50 |
1:36:28 |
4:01 |
8:02 |
140 135-143 |
1124 |
187 182-196 |
287 278-299 |
3/4 |
12.00 |
1:40:23 |
3:55 |
7:50 |
142 140-144 |
1112 |
189 184-194 |
306 282-339 |
6/3 |
12.50 |
1:44:25 |
4:02 |
8:04 |
145 140-147 |
1169 |
186 182-192 |
298 274-322 |
7/3 |
13.00 |
1:48:19 |
3:54 |
7:48 |
148 146-151 |
1153 |
186 176-192 |
324 256-410 |
13/9 |
13.50 |
1:53:49 |
5:30 +1:28
|
11:00 |
140 115-153 |
1540 |
183 130-196 |
298 214-352 |
5/9 |
14.00 |
1:57:52 |
4:03 |
8:06 |
144 141-147 |
1167 |
184 176-192 |
302 270-352 |
8/6 |
14.50 |
2:01:49 |
3:57 |
7:55 |
148 143-152 |
1171 |
185 180-190 |
305 285-324 |
7/6 |
15.00 |
2:05:46 |
3:57 |
7:53 |
147 145-150 |
1160 |
185 182-190 |
298 257-323 |
7/10 |
15.50 |
2:09:47 |
4:02 |
8:03 |
147 145-149 |
1184 |
186 176-192 |
312 258-372 |
7/10 |
16.00 |
2:13:55 |
4:08 |
8:15 |
148 144-151 |
1222 |
185 180-194 |
316 260-360 |
10/11 |
16.50 |
2:18:02 |
4:07 |
8:15 |
148 146-152 |
1220 |
186 182-194 |
337 295-362 |
13/10 |
17.00 |
2:22:00 |
3:58 |
7:56 |
147 145-148 |
1165 |
187 182-192 |
340 289-390 |
11/11 |
17.45 |
2:26:55 |
4:55 +1:27
|
11:02 |
144 123-152 |
1589 |
186 126-196 |
335 29-456 |
6/13 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.2 |
183 |
17.4 |
2:21:09 |
8:20 |
Walk |
1.2 |
125 |
0 |
1:49 |
58:34 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
2.6 |
- |
- |
3:56 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:23 |
44.96% |
More |
800m |
3:51 |
7:45 |
50.30% |
More |
1km |
4:51 |
7:48 |
52.62% |
More |
Mile |
7:53 |
7:53 |
55.53% |
More |
5k |
24:52 |
8:00 |
58.75% |
More |
5 miles |
40:48 |
8:10 |
58.33% |
More |
10k |
50:48 |
8:11 |
58.48% |
More |
10 miles |
1:22:45 |
8:16 |
58.94% |
More |
Half |
1:49:10 |
8:20 |
59.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:50 |
6:50 |
64.13 |
5km |
22:43 |
7:19 |
64.30 |
5M |
37:37 |
7:31 |
63.27 |
10km |
47:22 |
7:37 |
62.72 |
10M |
1:18:27 |
7:51 |
62.16 |
Half |
1:44:26 |
7:58 |
61.61 |
20M |
2:43:33 |
8:11 |
61.51 |
Mara |
3:37:45 |
8:19 |
61.74 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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