Fri 17th Mar 2023 at 5:18pm by SteveC
Run > General
-
Time
38:43
-
Miles
3.87
-
Min/mi
10:00
-
Pacing
63%
-
WAVA
48.50
-
Stride(cm)
101
-
Cals
465
-
Watts
300
-
Cadence
160
-
BPM
137
-
%MHR
80.2
-
B/mi
1371
-
Asc(m)
36
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 10:24(10:24/mi) 134/143bpm [1393b/mi] 123cal 286/388W
2) 1mi - 9:37(9:37/mi) 137/150bpm [1318b/mi] 119cal 290/391W
3) 1mi - 9:30(9:30/mi) 144/153bpm [1369b/mi] 124cal 316/427W
4) 0.87mi - 9:12(10:36/mi) 134/145bpm [1420b/mi] 99cal 270/432W
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 |
1:27 |
1:27 +6
|
11:38 |
112 79-129 |
1303 |
157 104-166 |
314 103-374 |
2/1 |
0.25 |
2:39 |
1:12 |
9:37 |
138 129-143 |
1327 |
159 156-162 |
350 321-388 |
4/0 |
0.38 |
4:18 |
1:38 +13
|
13:06 |
135 125-143 |
1770 |
158 156-162 |
291 254-322 |
2/2 |
0.50 |
7:21 |
3:03 +1:43
|
24:25 |
127 101-140 |
3101 |
163 158-166 |
319 265-345 |
3/2 |
0.63 |
8:37 |
1:17 |
10:13 |
141 139-143 |
1441 |
161 158-166 |
287 273-325 |
1/1 |
0.75 |
9:53 |
1:16 |
10:08 |
140 138-142 |
1418 |
160 158-168 |
272 258-293 |
1/4 |
0.88 |
11:07 |
1:14 |
9:51 |
140 138-141 |
1378 |
160 156-162 |
299 232-347 |
5/1 |
1.00 |
12:33 |
1:26 +7
|
11:24 |
139 136-141 |
1585 |
161 152-170 |
272 227-314 |
0/7 |
1.13 |
13:42 |
1:09 |
9:13 |
133 126-140 |
1227 |
163 160-170 |
294 282-301 |
0/5 |
1.25 |
14:52 |
1:10 |
9:21 |
133 132-134 |
1243 |
162 160-168 |
291 287-297 |
1/2 |
1.38 |
16:01 |
1:09 |
9:09 |
135 134-137 |
1236 |
164 160-172 |
292 285-304 |
1/1 |
1.50 |
17:11 |
1:10 |
9:20 |
136 132-139 |
1269 |
163 160-168 |
294 291-302 |
0/1 |
1.63 |
18:29 |
1:19 +2
|
10:30 |
134 127-137 |
1407 |
162 142-170 |
275 25-301 |
2/1 |
1.75 |
19:59 |
1:29 +10
|
11:56 |
140 133-149 |
1670 |
161 146-174 |
303 232-391 |
2/2 |
1.88 |
21:19 |
1:20 +6
|
10:43 |
146 143-150 |
1566 |
163 156-168 |
324 186-382 |
4/4 |
2.00 |
22:28 |
1:09 |
9:08 |
143 143-144 |
1306 |
163 160-168 |
315 310-324 |
1/1 |
2.13 |
23:36 |
1:09 |
9:09 |
142 139-146 |
1298 |
163 158-168 |
303 299-309 |
1/2 |
2.25 |
25:23 |
1:47 +23
|
14:13 |
140 132-145 |
1989 |
159 90-170 |
300 174-352 |
4/4 |
2.38 |
26:42 |
1:19 +6
|
10:31 |
146 136-153 |
1536 |
162 156-172 |
334 253-381 |
3/1 |
2.50 |
27:46 |
1:04 |
8:30 |
149 145-153 |
1267 |
162 160-166 |
346 337-359 |
1/1 |
2.63 |
28:53 |
1:07 |
8:57 |
147 146-147 |
1315 |
163 160-170 |
342 334-359 |
1/1 |
2.75 |
30:00 |
1:07 |
8:57 |
145 144-147 |
1297 |
162 160-168 |
331 326-339 |
1/2 |
2.88 |
31:11 |
1:11 |
9:26 |
144 141-147 |
1358 |
161 158-166 |
327 320-332 |
4/0 |
3.00 |
32:48 |
1:38 +21
|
13:02 |
138 134-141 |
1798 |
159 154-164 |
342 200-427 |
9/2 |
3.13 |
34:01 |
1:12 |
9:39 |
143 136-145 |
1381 |
159 156-162 |
343 267-432 |
1/4 |
3.25 |
35:18 |
1:17 |
10:16 |
135 134-137 |
1386 |
159 158-162 |
297 272-324 |
4/1 |
3.38 |
36:35 |
1:17 |
10:18 |
134 133-136 |
1379 |
159 156-162 |
265 250-276 |
1/2 |
3.50 |
37:52 |
1:17 |
10:15 |
135 133-136 |
1383 |
158 156-160 |
265 257-285 |
1/1 |
3.63 |
39:10 |
1:19 |
10:29 |
132 130-134 |
1384 |
157 154-160 |
276 259-294 |
1/1 |
3.75 |
40:28 |
1:17 |
10:19 |
133 131-134 |
1371 |
157 156-162 |
257 252-261 |
1/5 |
3.87 |
42:07 |
1:39 +6
|
14:03 |
127 118-133 |
1784 |
147 88-162 |
226 74-290 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.0 |
160 |
3.8 |
38:33 |
10:41 |
Walk |
0.9 |
100 |
0 |
24 |
19:24 |
Still |
1.4 |
- |
- |
38 |
- |
Pause |
5.7 |
- |
- |
2:32 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:38 |
39.21% |
More |
800m |
4:24 |
8:52 |
45.10% |
More |
1km |
5:44 |
9:14 |
45.13% |
More |
Mile |
9:46 |
9:46 |
45.03% |
More |
5k |
31:34 |
10:10 |
47.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:17 |
9:17 |
47.36 |
5km |
30:42 |
9:53 |
48.75 |
5M |
50:44 |
10:09 |
48.09 |
10km |
1:03:49 |
10:16 |
47.76 |
10M |
1:45:26 |
10:33 |
47.82 |
Half |
2:20:12 |
10:42 |
47.23 |
20M |
3:39:07 |
10:57 |
47.88 |
Mara |
4:51:22 |
11:07 |
48.01 |
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