Sun 16th Oct 2022 at 9:30am by cloc
Run > Race
- v windy
-
Time
2:58:16
-
Miles
26.28
-
Min/mi
6:47
-
Pacing
96%
-
WAVA
68.43
-
Stride(cm)
135
-
Cals
2668
-
Watts
353
-
Cadence
176
-
BPM
183
-
%MHR
90.5
-
B/mi
1240
-
Asc(m)
170
-
Hillscore
6
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 1km - 4:11(4:11/km) 152/164bpm [635b/km] 55cal 340/542W
2) 1km - 4:09(4:09/km) 169/175bpm [702b/km] 60cal 360/398W
3) 1km - 4:13(4:13/km) 177/182bpm [747b/km] 63cal 371/415W
4) 1km - 4:08(4:08/km) 179/182bpm [741b/km] 62cal 368/419W
5) 1km - 4:07(4:07/km) 181/188bpm [746b/km] 62cal 364/381W
6) 1km - 4:10(4:10/km) 179/182bpm [745b/km] 62cal 367/393W
7) 1km - 4:10(4:10/km) 178/182bpm [743b/km] 62cal 361/386W
8) 1km - 4:10(4:10/km) 180/188bpm [751b/km] 62cal 350/481W
9) 1km - 4:12(4:12/km) 180/182bpm [755b/km] 62cal 366/399W
10) 1km - 4:09(4:09/km) 180/185bpm [747b/km] 62cal 358/389W
11) 1km - 4:12(4:12/km) 181/185bpm [760b/km] 63cal 360/401W
12) 1km - 4:13(4:13/km) 181/183bpm [763b/km] 63cal 358/382W
13) 1km - 4:12(4:12/km) 182/185bpm [765b/km] 63cal 358/380W
14) 1km - 4:18(4:18/km) 183/190bpm [788b/km] 65cal 375/487W
15) 1km - 4:09(4:09/km) 184/192bpm [762b/km] 63cal 353/474W
16) 1km - 4:08(4:08/km) 182/188bpm [752b/km] 61cal 359/437W
17) 1km - 4:09(4:09/km) 181/187bpm [752b/km] 62cal 359/412W
18) 1km - 4:08(4:08/km) 185/188bpm [764b/km] 63cal 357/409W
19) 1km - 4:04(4:04/km) 183/186bpm [744b/km] 61cal 352/385W
20) 1km - 4:06(4:06/km) 183/189bpm [750b/km] 62cal 359/416W
21) 1km - 4:04(4:04/km) 186/189bpm [758b/km] 61cal 360/383W
22) 1km - 3:58(3:58/km) 186/188bpm [739b/km] 61cal 362/406W
23) 1km - 4:06(4:06/km) 186/189bpm [764b/km] 63cal 365/430W
24) 1km - 4:15(4:15/km) 185/188bpm [787b/km] 64cal 350/388W
25) 1km - 4:21(4:21/km) 187/191bpm [813b/km] 66cal 352/457W
26) 1km - 4:17(4:17/km) 185/188bpm [792b/km] 64cal 350/418W
27) 1km - 4:14(4:14/km) 187/188bpm [792b/km] 64cal 344/396W
28) 1km - 4:03(4:03/km) 186/189bpm [752b/km] 62cal 357/415W
29) 1km - 4:05(4:05/km) 186/189bpm [761b/km] 62cal 347/400W
30) 1km - 4:07(4:07/km) 186/189bpm [767b/km] 63cal 363/431W
31) 1km - 4:16(4:16/km) 185/188bpm [789b/km] 64cal 355/400W
32) 1km - 4:22(4:22/km) 186/187bpm [813b/km] 66cal 358/397W
33) 1km - 4:04(4:04/km) 185/188bpm [754b/km] 61cal 342/381W
34) 1km - 4:22(4:22/km) 185/188bpm [809b/km] 65cal 336/362W
35) 1km - 4:14(4:14/km) 186/188bpm [787b/km] 64cal 341/387W
36) 1km - 4:17(4:17/km) 188/189bpm [805b/km] 65cal 343/360W
37) 1km - 4:22(4:22/km) 186/188bpm [812b/km] 65cal 337/378W
38) 1km - 4:27(4:27/km) 187/189bpm [834b/km] 66cal 329/387W
39) 1km - 4:33(4:33/km) 186/187bpm [845b/km] 66cal 322/350W
40) 1km - 4:35(4:35/km) 185/187bpm [847b/km] 66cal 320/354W
41) 1km - 4:24(4:24/km) 187/189bpm [822b/km] 66cal 335/384W
42) 1km - 4:29(4:29/km) 189/193bpm [847b/km] 69cal 352/425W
43) 0.29km - 1:04(3:41/km) 192/193bpm [706b/km] 17cal 346/362W
4:11 4:09 4:13 4:08 4:07 4:10 4:10 4:10 4:12 4:09 4:12 4:13 4:12 4:18 4:09 4:08 4:09 4:08 4:04 4:06 4:04 3:58 4:06 4:15 4:21 4:17 4:14 4:03 4:05 4:07 4:16 4:22 4:04 4:22 4:14 4:17 4:22 4:27 4:33 4:35 4:24 4:29 1:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.00 |
6:44 |
6:44 |
6:44 |
158 118-172 |
1065 |
184 46-212 |
348 41-542 |
9/25 |
2.00 |
13:27 |
6:42 |
6:42 |
176 170-182 |
1180 |
181 176-184 |
367 303-415 |
12/10 |
3.00 |
20:06 |
6:40 |
6:40 |
180 172-188 |
1199 |
180 176-188 |
366 321-419 |
8/9 |
4.00 |
26:48 |
6:42 |
6:42 |
179 174-182 |
1199 |
180 176-182 |
366 348-393 |
8/9 |
5.00 |
33:31 |
6:42 |
6:42 |
179 174-188 |
1201 |
177 172-182 |
364 273-481 |
16/16 |
6.00 |
40:16 |
6:45 |
6:45 |
180 176-182 |
1216 |
177 174-182 |
362 333-399 |
8/7 |
7.00 |
46:57 |
6:41 |
6:41 |
181 175-185 |
1209 |
177 172-182 |
360 323-401 |
12/8 |
8.00 |
53:45 |
6:48 |
6:48 |
182 176-185 |
1237 |
175 172-180 |
358 339-382 |
8/6 |
9.00 |
1:00:32 |
6:47 |
6:47 |
183 177-192 |
1241 |
175 172-182 |
363 283-487 |
24/18 |
10.00 |
1:07:15 |
6:43 |
6:43 |
182 174-188 |
1222 |
176 172-178 |
361 292-437 |
14/17 |
11.00 |
1:13:54 |
6:39 |
6:39 |
183 177-188 |
1217 |
175 170-180 |
358 325-412 |
13/12 |
12.00 |
1:20:30 |
6:36 |
6:36 |
183 180-187 |
1207 |
175 170-180 |
353 301-393 |
5/16 |
13.00 |
1:27:03 |
6:34 |
6:34 |
185 181-189 |
1213 |
176 172-188 |
360 258-416 |
13/12 |
14.00 |
1:33:30 |
6:27 |
6:27 |
185 183-188 |
1194 |
176 172-180 |
361 306-411 |
11/12 |
15.00 |
1:40:20 |
6:49 |
6:49 |
186 182-189 |
1268 |
176 172-182 |
356 304-430 |
23/13 |
16.00 |
1:47:14 |
6:54 |
6:54 |
186 181-191 |
1285 |
178 172-184 |
347 308-457 |
22/16 |
17.00 |
1:54:01 |
6:46 |
6:46 |
186 184-188 |
1260 |
175 172-178 |
349 306-418 |
11/21 |
18.00 |
2:00:34 |
6:34 |
6:34 |
187 183-189 |
1228 |
176 172-180 |
354 308-415 |
13/17 |
19.00 |
2:07:20 |
6:45 |
6:45 |
186 183-189 |
1256 |
176 172-184 |
362 335-431 |
11/6 |
20.00 |
2:14:14 |
6:54 |
6:54 |
185 182-187 |
1277 |
175 162-180 |
352 298-400 |
16/18 |
21.00 |
2:21:03 |
6:50 |
6:50 |
185 182-188 |
1263 |
174 170-178 |
340 306-381 |
12/14 |
22.00 |
2:27:52 |
6:48 |
6:48 |
187 183-189 |
1273 |
173 170-178 |
343 306-387 |
11/15 |
23.00 |
2:34:51 |
6:59 |
6:59 |
186 184-189 |
1300 |
174 170-178 |
338 313-378 |
12/12 |
24.00 |
2:42:03 |
7:12 |
7:12 |
187 183-189 |
1346 |
173 170-178 |
328 288-387 |
12/16 |
25.00 |
2:49:26 |
7:23 |
7:23 |
185 183-187 |
1367 |
176 172-180 |
320 295-354 |
12/10 |
26.00 |
2:56:39 |
7:13 |
7:13 |
188 187-193 |
1356 |
175 172-178 |
346 303-425 |
26/12 |
26.27 |
2:58:19 |
1:40 |
6:04 |
192 191-193 |
1166 |
176 174-180 |
344 324-372 |
1/11 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
176 |
26.3 |
2:58:13 |
6:47 |
Walk |
0.1 |
70 |
0 |
6 |
6:54 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:30 |
6:03 |
47.91% |
More |
800m |
3:10 |
6:22 |
53.68% |
More |
1km |
3:57 |
6:21 |
56.14% |
More |
Mile |
6:26 |
6:26 |
58.86% |
More |
5k |
20:16 |
6:31 |
63.40% |
More |
5 miles |
32:52 |
6:34 |
64.08% |
More |
10k |
41:07 |
6:37 |
64.20% |
More |
10 miles |
1:06:39 |
6:40 |
65.65% |
More |
Half |
1:27:22 |
6:40 |
66.35% |
More |
20 miles |
2:14:09 |
6:42 |
67.96% |
More |
Mara |
2:57:49 |
6:47 |
68.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:55 |
4:55 |
76.95 |
5km |
17:06 |
5:30 |
75.15 |
5M |
28:49 |
5:46 |
73.11 |
10km |
36:35 |
5:53 |
72.16 |
10M |
1:01:42 |
6:10 |
70.91 |
Half |
1:23:00 |
6:20 |
69.31 |
20M |
2:12:05 |
6:36 |
69.02 |
Mara |
2:57:40 |
6:47 |
68.42 |
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Well done. Sub 3 Excellent
Good going!
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