Sun 14th Apr 2024 at 10:34am by The Plodder
Run > General
-
Time
2:44:08
-
Miles
13.21
-
Min/mi
12:25
-
Pacing
84.3%
-
WAVA
49.52
-
Stride(cm)
85
-
Cals
1458
-
Watts
218
-
Cadence
152
-
BPM
147
-
%MHR
86.1
-
B/mi
1829
-
Asc(m)
116
-
Hillscore
7
-
Surface
Road
Notes & Comments
1) 1mi - 11:35(11:35/mi) 132/142bpm [1529b/mi] 107cal 230/275W
2) 1mi - 11:48(11:48/mi) 144/149bpm [1700b/mi] 113cal 226/272W
3) 1mi - 12:34(12:34/mi) 150/159bpm [1885b/mi] 123cal 221/268W
4) 1mi - 11:50(11:50/mi) 150/156bpm [1774b/mi] 112cal 218/248W
5) 1mi - 11:51(11:51/mi) 151/159bpm [1789b/mi] 111cal 220/264W
6) 1mi - 12:15(12:15/mi) 149/156bpm [1825b/mi] 110cal 211/261W
7) 1mi - 12:49(12:49/mi) 146/156bpm [1872b/mi] 109cal 204/413W
8) 1mi - 12:50(12:50/mi) 148/157bpm [1899b/mi] 111cal 208/311W
9) 1mi - 13:40(13:40/mi) 146/152bpm [1996b/mi] 109cal 202/252W
10) 1mi - 13:42(13:42/mi) 143/151bpm [1959b/mi] 107cal 184/235W
11) 1mi - 11:55(11:55/mi) 148/156bpm [1765b/mi] 103cal 209/259W
12) 1mi - 12:33(12:33/mi) 153/162bpm [1921b/mi] 108cal 206/262W
13) 1mi - 12:26(12:26/mi) 153/162bpm [1902b/mi] 112cal 218/274W
14) 0.21mi - 2:19(11:04/mi) 159/161bpm [1759b/mi] 23cal 243/326W
11:35 11:48 12:34 11:50 11:51 12:15 12:49 12:50 13:40 13:42 11:55 12:33 12:26 2:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.86 |
10:00 |
10:00 |
11:37 |
130 88-139 |
1510 |
160 156-170 |
229 184-257 |
10/8 |
1.73 |
20:00 |
10:00 |
11:29 |
143 132-149 |
1643 |
157 128-168 |
232 56-275 |
10/8 |
2.55 |
30:00 |
10:00 |
12:15 |
147 140-154 |
1801 |
149 128-164 |
224 58-268 |
32/2 |
3.32 |
40:00 |
10:00 |
12:54 |
150 136-159 |
1934 |
145 118-168 |
214 76-258 |
14/6 |
4.20 |
50:00 |
10:00 |
11:21 |
152 147-156 |
1725 |
158 124-166 |
227 68-245 |
5/22 |
5.03 |
1:00:00 |
10:00 |
12:05 |
150 138-159 |
1814 |
151 124-170 |
225 57-264 |
15/10 |
5.85 |
1:10:00 |
10:00 |
12:18 |
149 137-156 |
1832 |
152 126-168 |
218 62-261 |
4/24 |
6.64 |
1:20:00 |
10:00 |
12:38 |
146 137-156 |
1844 |
153 122-168 |
214 111-291 |
10/17 |
7.37 |
1:30:00 |
10:00 |
13:34 |
146 131-154 |
1981 |
147 112-246 |
211 46-413 |
21/10 |
8.15 |
1:40:00 |
10:00 |
12:54 |
150 139-157 |
1934 |
151 120-166 |
218 54-311 |
12/6 |
8.91 |
1:50:00 |
10:00 |
13:13 |
145 135-151 |
1915 |
148 120-166 |
213 65-252 |
12/7 |
9.61 |
2:00:00 |
10:00 |
14:07 |
142 119-150 |
2006 |
151 106-166 |
210 2-242 |
7/10 |
10.40 |
2:10:00 |
10:00 |
12:42 |
145 137-151 |
1841 |
151 120-170 |
204 61-235 |
7/6 |
11.26 |
2:20:00 |
10:00 |
11:40 |
151 140-162 |
1761 |
156 78-168 |
214 48-259 |
6/27 |
12.05 |
2:30:00 |
10:00 |
12:41 |
152 141-158 |
1929 |
151 120-166 |
205 55-262 |
9/6 |
12.85 |
2:40:00 |
10:00 |
12:27 |
153 140-160 |
1905 |
152 122-242 |
221 136-274 |
11/8 |
13.21 |
2:44:07 |
4:07 |
11:32 |
159 152-162 |
1833 |
159 154-166 |
236 202-326 |
6/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
74.0 |
159 |
10.5 |
2:01:30 |
11:35 |
Walk |
25.1 |
130 |
2.7 |
41:07 |
15:06 |
Still |
0.9 |
- |
- |
1:29 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:36 |
10:29 |
40.09% |
More |
800m |
5:28 |
10:59 |
43.19% |
More |
1km |
6:56 |
11:10 |
44.16% |
More |
Mile |
11:18 |
11:18 |
45.74% |
More |
5k |
36:50 |
11:51 |
49.01% |
More |
5 miles |
59:37 |
11:55 |
49.54% |
More |
10k |
1:14:23 |
11:58 |
49.77% |
More |
10 miles |
2:04:53 |
12:29 |
48.98% |
More |
Half |
2:42:50 |
12:26 |
49.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:39 |
10:39 |
48.52 |
5km |
35:23 |
11:23 |
51.03 |
5M |
58:36 |
11:43 |
50.40 |
10km |
1:13:47 |
11:52 |
50.18 |
10M |
2:02:11 |
12:13 |
50.06 |
Half |
2:42:41 |
12:25 |
49.18 |
20M |
4:14:46 |
12:44 |
49.60 |
Mara |
5:39:11 |
12:57 |
49.45 |
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