Mon 6th Mar 2023 at 5:27pm by Richard Simkiss
Run > General
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Time
30:34
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Miles 4.34
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Min/mi 7:03
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Pacing
71%
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WAVA
61.77
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Stride(cm)
127
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Cals
523
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Watts
395
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Cadence
180
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BPM
153
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%MHR
89.6
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B/mi 1079
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Asc(m)
46
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Hillscore
4
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:02(8:02/m) 139/152bpm [1119b/mi] 176/222rpm
2) 1m - 7:07(7:07/m) 154/159bpm [1094b/mi] 182/186rpm
3) 1m - 6:34(6:34/m) 156/160bpm [1026b/mi] 182/186rpm
4) 1m - 7:03(7:03/m) 160/167bpm [1128b/mi] 181/186rpm
5) 0.34m - 9:54(29:31/m) 167/170bpm [4915b/mi] 176/180rpm
===
1) 1m - 8:02(8:02/m) 139/152bpm [1119b/mi] 176/222rpm
2) 1m - 7:07(7:07/m) 154/159bpm [1094b/mi] 182/186rpm
3) 1m - 6:34(6:34/m) 156/160bpm [1026b/mi] 182/186rpm
4) 1m - 7:03(7:03/m) 160/167bpm [1128b/mi] 181/186rpm
5) 0.34m - 9:54(29:31/m) 167/170bpm [4915b/mi] 176/180rpm
8:02 7:07 6:34 7:03 9:54
Pin Map |
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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 | 1:55 | 1:55 | 15:18 | 113 89-148 | 1729 | 167 78-222 | 179 22-306 | 1/12 |
0.25 | 2:46 | 51 | 6:46 | 142 137-151 | 961 | 180 178-180 | 359 296-402 | 0/10 |
0.38 | 3:40 | 55 | 7:20 | 139 135-143 | 1018 | 174 168-180 | 405 306-478 | 1/1 |
0.50 | 4:33 | 52 | 6:59 | 144 142-146 | 1005 | 169 168-170 | 394 346-476 | 4/2 |
0.63 | 5:27 | 54 | 7:11 | 144 142-146 | 1033 | 177 168-186 | 378 358-398 | 0/5 |
0.75 | 6:21 | 55 | 7:16 | 146 144-149 | 1062 | 180 178-186 | 402 382-448 | 0/0 |
0.88 | 7:12 | 51 | 6:48 | 148 147-149 | 1006 | 181 178-182 | 348 320-380 | 1/6 |
1.00 | 8:02 | 50 | 6:40 | 149 148-152 | 994 | 182 178-184 | 402 378-420 | 0/2 |
1.13 | 8:55 | 52 | 6:59 | 149 147-152 | 1039 | 182 178-186 | 396 368-412 | 0/2 |
1.25 | 9:46 | 52 | 6:52 | 153 150-155 | 1051 | 182 178-182 | 393 372-412 | 0/1 |
1.38 | 10:43 | 57 | 7:35 | 152 151-155 | 1153 | 182 178-182 | 430 404-478 | 1/0 |
1.50 | 11:35 | 52 | 6:57 | 155 152-157 | 1076 | 181 178-182 | 375 310-444 | 3/2 |
1.63 | 12:38 | 1:03 | 8:28 | 154 151-157 | 1303 | 182 178-182 | 428 336-468 | 5/1 |
1.75 | 13:27 | 48 | 6:25 | 156 153-157 | 1000 | 181 178-182 | 395 352-474 | 3/0 |
1.88 | 14:23 | 56 | 7:30 | 156 153-159 | 1171 | 182 178-182 | 423 282-472 | 1/0 |
2.00 | 15:10 | 47 | 6:16 | 155 153-158 | 972 | 182 178-182 | 449 286-536 | 1/2 |
2.13 | 15:58 | 48 | 6:27 | 154 153-156 | 993 | 182 178-182 | 414 372-454 | 0/0 |
2.25 | 16:50 | 52 | 6:53 | 155 155-156 | 1066 | 182 182-182 | 387 350-416 | 0/3 |
2.38 | 17:39 | 49 | 6:33 | 155 154-156 | 1016 | 182 182-182 | 404 386-418 | 0/3 |
2.50 | 18:26 | 47 | 6:12 | 157 155-158 | 975 | 181 178-182 | 422 394-444 | 0/4 |
2.63 | 19:13 | 48 | 6:23 | 159 158-160 | 1014 | 182 178-184 | 403 392-414 | 0/4 |
2.75 | 20:02 | 48 | 6:27 | 157 156-159 | 1012 | 183 180-184 | 414 402-424 | 0/2 |
2.88 | 20:53 | 51 | 6:50 | 156 155-156 | 1067 | 182 178-182 | 394 370-416 | 0/2 |
3.00 | 21:44 | 51 | 6:48 | 157 155-158 | 1067 | 182 178-186 | 412 382-440 | 0/2 |
3.13 | 22:37 | 53 | 7:07 | 156 155-158 | 1109 | 182 178-182 | 377 354-400 | 0/2 |
3.25 | 23:28 | 51 | 6:46 | 156 155-157 | 1057 | 182 178-182 | 398 380-418 | 0/2 |
3.38 | 24:18 | 50 | 6:37 | 159 158-160 | 1053 | 181 178-182 | 412 392-432 | 0/2 |
3.50 | 25:08 | 51 | 6:45 | 159 159-160 | 1072 | 182 178-182 | 407 374-474 | 2/1 |
3.63 | 26:02 | 54 | 7:11 | 162 160-164 | 1164 | 182 180-182 | 406 376-478 | 1/0 |
3.75 | 27:01 | 59 | 7:51 | 163 161-166 | 1280 | 181 178-182 | 438 386-474 | 7/0 |
3.88 | 27:49 | 48 | 6:27 | 164 159-167 | 1058 | 180 178-186 | 366 332-436 | 1/7 |
4.00 | 28:46 | 57 | 7:34 | 160 158-161 | 1210 | 180 178-180 | 426 398-482 | 4/0 |
4.13 | 29:40 | 53 | 7:07 | 165 161-166 | 1174 | 180 178-180 | 410 360-442 | 0/0 |
4.25 | 30:30 | 50 | 6:41 | 167 165-169 | 1117 | 177 172-180 | 467 402-494 | 5/0 |
4.34 | 38:41 | 8:11 | 1:35:46 | 169 165-170 | 16185 | 170 162-178 | 415 392-430 | 7/0 |
Heart
153/170max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 46m,
Range 53m, Flat prediction 20:00
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
17 2.4% | 23:51 |
10 1.7% | 7:26 |
10 2.1% | 7:24 |
See your biggest climbs |
Power
395W (536 max)
Power Graph
Power Bands
Cadence
180 (222 max)
Stride Length: 127cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.6 | 180 | 4.3 | 38:31 | 8:54 |
Walk | 0.3 | 100 | 0 | 7 | 19:10 |
Still | 0.1 | - | - | 3 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:16 | 6:16 | 63.07 |
5km | 21:18 | 6:51 | 63.07 |
5M | 35:37 | 7:07 | 61.21 |
10km | 45:02 | 7:15 | 60.41 |
10M | 1:15:18 | 7:32 | 59.64 |
Half | 1:40:47 | 7:42 | 58.48 |
20M | 2:39:10 | 7:58 | 58.67 |
Mara | 3:33:04 | 8:08 | 58.44 |
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