Sat 11th Mar 2023 at 8:04am by SteveC
Run > General
-
Time
40:19
-
Miles
4.01
-
Min/mi
10:03
-
Pacing
66%
-
WAVA
48.25
-
Stride(cm)
99
-
Cals
450
-
Watts
292
-
Cadence
162
-
BPM
127
-
%MHR
74
-
B/mi
1272
-
Asc(m)
48
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 10:17(10:17/mi) 123/131bpm [1265b/mi] 114cal 294/398W
2) 1mi - 10:07(10:07/mi) 130/137bpm [1314b/mi] 117cal 294/402W
3) 1mi - 10:20(10:20/mi) 123/132bpm [1272b/mi] 108cal 266/339W
4) 1mi - 9:32(9:32/mi) 131/137bpm [1249b/mi] 110cal 303/377W
5) 0.01mi - 3(8:47/mi) 129/129bpm [1134b/mi] 1cal 286/287W
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 |
1:19 |
1:19 +4
|
10:35 |
109 82-123 |
1154 |
162 160-168 |
337 247-394 |
6/0 |
0.25 |
2:31 |
1:12 |
9:34 |
128 123-131 |
1225 |
162 160-168 |
369 335-398 |
8/0 |
0.38 |
4:32 |
2:01 +42
|
16:10 |
121 99-131 |
1956 |
164 160-168 |
317 226-378 |
5/4 |
0.50 |
5:50 |
1:18 |
10:22 |
124 118-128 |
1286 |
166 164-168 |
319 284-374 |
3/0 |
0.63 |
7:05 |
1:15 |
10:02 |
127 125-129 |
1274 |
162 160-166 |
269 259-302 |
1/2 |
0.75 |
8:39 |
1:33 +3
|
12:27 |
123 119-125 |
1531 |
159 84-166 |
262 56-336 |
1/3 |
0.88 |
9:50 |
1:11 |
9:30 |
125 120-127 |
1188 |
164 116-172 |
260 78-287 |
2/6 |
1.00 |
11:05 |
1:15 |
10:02 |
129 126-130 |
1294 |
165 162-168 |
284 238-296 |
0/2 |
1.13 |
12:18 |
1:12 |
9:39 |
128 126-129 |
1236 |
166 162-182 |
300 269-316 |
1/2 |
1.25 |
13:31 |
1:14 |
9:48 |
131 129-132 |
1285 |
163 160-170 |
300 288-353 |
2/1 |
1.38 |
14:46 |
1:15 |
10:01 |
133 131-135 |
1332 |
161 158-168 |
285 214-365 |
3/4 |
1.50 |
16:12 |
1:26 |
11:28 |
130 128-132 |
1491 |
159 152-162 |
310 270-348 |
5/0 |
1.63 |
17:38 |
1:25 +5
|
11:24 |
132 129-135 |
1504 |
161 154-164 |
308 233-364 |
4/2 |
1.75 |
18:53 |
1:15 |
10:01 |
127 123-129 |
1273 |
161 158-168 |
269 252-298 |
1/2 |
1.88 |
20:04 |
1:11 |
9:26 |
123 122-126 |
1160 |
162 160-166 |
285 247-391 |
1/3 |
2.00 |
21:17 |
1:13 |
9:44 |
133 126-137 |
1296 |
161 158-166 |
306 248-402 |
4/3 |
2.13 |
22:35 |
1:19 |
10:29 |
126 123-129 |
1320 |
160 158-164 |
291 260-321 |
3/2 |
2.25 |
23:56 |
1:20 |
10:44 |
126 123-128 |
1352 |
161 158-166 |
257 244-260 |
0/1 |
2.38 |
25:15 |
1:19 |
10:30 |
121 120-123 |
1270 |
159 158-162 |
252 236-267 |
0/2 |
2.50 |
26:34 |
1:19 |
10:32 |
124 121-126 |
1306 |
159 156-164 |
263 256-268 |
1/1 |
2.63 |
27:51 |
1:18 |
10:21 |
124 122-125 |
1284 |
161 158-166 |
241 228-258 |
0/4 |
2.75 |
30:57 |
3:06 +1:43
|
24:49 |
119 88-124 |
2953 |
161 110-168 |
246 102-324 |
0/4 |
2.88 |
32:09 |
1:12 |
9:33 |
117 92-129 |
1117 |
162 158-164 |
299 236-339 |
2/6 |
3.00 |
33:20 |
1:12 |
9:32 |
129 126-132 |
1230 |
162 160-164 |
301 294-305 |
1/1 |
3.13 |
34:30 |
1:10 |
9:19 |
129 127-132 |
1203 |
162 160-166 |
303 292-323 |
1/0 |
3.25 |
35:40 |
1:09 |
9:14 |
128 127-130 |
1182 |
164 160-172 |
303 287-324 |
1/1 |
3.38 |
36:52 |
1:12 |
9:35 |
132 128-137 |
1264 |
163 160-168 |
319 293-377 |
3/1 |
3.50 |
38:01 |
1:09 |
9:15 |
136 134-137 |
1257 |
165 162-170 |
298 292-304 |
1/1 |
3.63 |
39:14 |
1:13 |
9:47 |
132 128-134 |
1292 |
162 160-168 |
312 291-327 |
2/1 |
3.75 |
40:26 |
1:12 |
9:35 |
128 126-129 |
1226 |
163 158-170 |
298 287-313 |
2/1 |
3.88 |
41:39 |
1:13 |
9:44 |
131 127-134 |
1275 |
163 160-170 |
304 292-316 |
2/1 |
4.00 |
42:53 |
1:13 |
9:47 |
130 129-131 |
1272 |
162 160-166 |
291 282-315 |
1/1 |
4.00 |
42:56 |
3 |
11:40 |
129 129-129 |
1505 |
162 162-162 |
286 285-287 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.1 |
162 |
4 |
40:49 |
10:15 |
Walk |
4.3 |
104 |
0 |
1:52 |
3:16:02 |
Still |
0.3 |
- |
- |
7 |
- |
Pause |
0.3 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:13 |
36.78% |
More |
800m |
4:38 |
9:19 |
42.95% |
More |
1km |
5:48 |
9:21 |
44.60% |
More |
Mile |
9:25 |
9:25 |
46.69% |
More |
5k |
32:49 |
10:34 |
45.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:19 |
9:19 |
47.19 |
5km |
30:48 |
9:55 |
48.59 |
5M |
50:53 |
10:11 |
47.95 |
10km |
1:04:00 |
10:18 |
47.63 |
10M |
1:45:45 |
10:35 |
47.67 |
Half |
2:20:37 |
10:44 |
47.09 |
20M |
3:39:47 |
10:59 |
47.74 |
Mara |
4:52:15 |
11:09 |
47.87 |
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