-
Time
46:36
-
Miles
4.02
-
Min/mi
11:36
-
Pacing
83.1%
-
WAVA
50.00
-
Stride(cm)
85
-
Cals
375
-
Watts
213
-
Cadence
164
-
BPM
117
-
%MHR
63
-
B/mi
1352
-
Asc(m)
50
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
6 comments
RR - treated as a recovery run for me. Breezy and sunny but quite muggy.
1) 1mi - 11:57(11:57/mi) 111/118bpm [1327b/mi] 94cal 203/262W
2) 1mi - 11:13(11:13/mi) 116/124bpm [1300b/mi] 89cal 204/246W
3) 1mi - 11:44(11:44/mi) 118/125bpm [1385b/mi] 93cal 211/292W
4) 1mi - 11:21(11:21/mi) 121/129bpm [1374b/mi] 96cal 218/292W
5) 0.02mi - 20(13:44/mi) 130/131bpm [1785b/mi] 3cal 194/218W
11:57 11:13 11:44 11:21 20
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 |
1:35 |
1:35 |
12:39 |
101 96-106 |
1277 |
161 152-220 |
191 1-208 |
1/2 |
0.25 |
3:03 |
1:28 |
11:45 |
113 106-118 |
1328 |
162 160-166 |
220 194-256 |
4/1 |
0.38 |
4:33 |
1:31 |
12:04 |
113 110-117 |
1364 |
162 158-164 |
205 196-214 |
2/0 |
0.50 |
6:01 |
1:28 |
11:42 |
110 108-112 |
1288 |
162 150-166 |
196 157-228 |
1/2 |
0.63 |
7:30 |
1:28 |
11:47 |
113 111-115 |
1332 |
163 158-166 |
210 196-229 |
1/1 |
0.75 |
9:40 |
2:10 +36
|
17:18 |
108 92-116 |
1869 |
162 150-166 |
221 143-262 |
4/1 |
0.88 |
11:06 |
1:26 |
11:32 |
115 114-117 |
1325 |
163 160-168 |
220 214-233 |
3/1 |
1.00 |
12:33 |
1:27 |
11:34 |
115 113-116 |
1331 |
163 160-164 |
202 180-224 |
1/2 |
1.13 |
13:58 |
1:26 |
11:24 |
117 113-119 |
1335 |
162 160-164 |
213 192-224 |
1/3 |
1.25 |
15:29 |
1:30 |
12:03 |
120 117-124 |
1446 |
162 154-166 |
221 184-245 |
4/0 |
1.38 |
16:52 |
1:24 |
11:09 |
120 116-123 |
1338 |
162 158-166 |
187 165-226 |
0/6 |
1.50 |
18:33 |
1:40 +18
|
13:22 |
112 108-121 |
1498 |
163 154-166 |
196 177-222 |
1/8 |
1.63 |
20:04 |
1:31 +11
|
12:08 |
110 107-114 |
1334 |
163 150-166 |
195 163-238 |
1/10 |
1.75 |
21:26 |
1:22 |
10:57 |
113 110-118 |
1237 |
164 150-168 |
229 216-241 |
2/1 |
1.88 |
22:46 |
1:21 |
10:45 |
120 118-122 |
1289 |
163 162-166 |
228 210-246 |
2/1 |
2.00 |
24:14 |
1:28 |
11:42 |
118 116-121 |
1380 |
162 158-164 |
209 200-222 |
1/1 |
2.13 |
25:42 |
1:28 |
11:41 |
117 116-118 |
1367 |
164 162-166 |
207 201-212 |
1/1 |
2.25 |
27:42 |
2:00 +26
|
16:00 |
114 104-122 |
1824 |
162 150-166 |
228 181-292 |
8/2 |
2.38 |
29:12 |
1:31 |
12:06 |
122 120-124 |
1476 |
162 158-164 |
205 184-246 |
5/1 |
2.50 |
30:47 |
1:34 |
12:34 |
121 119-122 |
1521 |
163 152-168 |
217 168-261 |
4/2 |
2.63 |
32:34 |
1:47 +16
|
14:19 |
119 110-125 |
1704 |
164 136-170 |
229 135-288 |
6/5 |
2.75 |
33:56 |
1:22 |
10:53 |
116 113-118 |
1262 |
165 162-168 |
218 203-236 |
2/2 |
2.88 |
35:18 |
1:22 |
10:57 |
118 116-120 |
1292 |
169 166-170 |
217 204-229 |
2/2 |
3.00 |
36:40 |
1:23 |
11:02 |
117 111-120 |
1291 |
166 156-170 |
206 171-225 |
1/7 |
3.13 |
38:08 |
1:28 |
11:41 |
114 111-119 |
1332 |
166 154-172 |
207 177-245 |
2/4 |
3.25 |
39:27 |
1:19 |
10:34 |
121 119-123 |
1279 |
168 164-170 |
209 200-235 |
2/2 |
3.38 |
40:50 |
1:23 |
11:03 |
124 123-125 |
1369 |
165 162-168 |
214 199-231 |
2/3 |
3.50 |
42:09 |
1:19 |
10:34 |
121 120-123 |
1278 |
165 162-170 |
212 193-222 |
1/3 |
3.63 |
43:30 |
1:21 |
10:44 |
121 119-124 |
1300 |
167 164-170 |
226 214-242 |
3/1 |
3.75 |
44:50 |
1:20 |
10:43 |
125 123-127 |
1339 |
170 166-172 |
229 213-250 |
3/1 |
3.88 |
46:24 |
1:34 |
12:29 |
123 121-126 |
1536 |
164 158-168 |
212 185-250 |
2/3 |
4.00 |
48:01 |
1:38 |
13:01 |
122 119-129 |
1587 |
163 158-168 |
230 185-292 |
9/0 |
4.02 |
48:22 |
21 |
14:01 |
130 129-131 |
1823 |
165 162-168 |
194 165-218 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.2 |
163 |
3.9 |
45:27 |
11:58 |
Walk |
2.1 |
152 |
0.1 |
1:02 |
13:09 |
Still |
0.2 |
- |
- |
6 |
- |
Pause |
3.6 |
- |
- |
1:47 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
37 |
9:51 |
35.84% |
More |
200m |
1:18 |
10:25 |
37.40% |
More |
400m |
2:38 |
10:34 |
39.39% |
More |
800m |
5:18 |
10:40 |
43.85% |
More |
1km |
6:39 |
10:42 |
45.45% |
More |
Mile |
10:52 |
10:52 |
46.99% |
More |
5k |
36:24 |
11:43 |
49.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:06 |
10:06 |
50.56 |
5km |
35:07 |
11:18 |
50.81 |
5M |
59:13 |
11:51 |
49.27 |
10km |
1:15:12 |
12:06 |
48.63 |
10M |
2:06:50 |
12:41 |
47.62 |
Half |
2:50:39 |
13:02 |
46.28 |
20M |
4:31:39 |
13:35 |
45.89 |
Mara |
6:05:29 |
13:57 |
45.26 |
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