Tue 21st Mar 2023 at 6:57pm by RunRuss
Run > General
-
Time
34:32
-
Miles
4.23
-
Min/mi
8:10
-
Pacing
0%
-
WAVA
57.18
-
Stride(cm)
113
-
Cals
496
-
Watts
387
-
Cadence
175
-
BPM
143
-
%MHR
79.3
-
B/mi
1165
-
Asc(m)
50
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 8:07(8:07/km) 106/128bpm [861b/km] 72cal 213/453W
2) 0.79km - 4:11(5:16/km) 132/148bpm [695b/km] 57cal 328/667W
3) 0.11km - 33(4:55/km) 131/141bpm [644b/km] 7cal 422/653W
4) 0.09km - 20(3:30/km) 147/152bpm [514b/km] 5cal 438/483W
5) 0.12km - 37(5:09/km) 156/158bpm [804b/km] 11cal 383/505W
6) 0.12km - 26(3:39/km) 159/163bpm [579b/km] 8cal 481/589W
7) 0.1km - 29(4:53/km) 163/165bpm [795b/km] 8cal 481/655W
8) 0.1km - 20(3:19/km) 161/162bpm [534b/km] 6cal 444/483W
9) 0.1km - 33(5:17/km) 163/164bpm [861b/km] 9cal 383/488W
10) 0.12km - 25(3:33/km) 162/163bpm [575b/km] 8cal 473/574W
11) 0.12km - 40(5:25/km) 167/169bpm [905b/km] 11cal 420/584W
12) 0.09km - 18(3:23/km) 164/167bpm [556b/km] 5cal 429/542W
13) 0.11km - 37(5:28/km) 159/160bpm [870b/km] 10cal 370/530W
14) 0.32km - 1:17(3:58/km) 159/162bpm [631b/km] 22cal 471/591W
15) 0.1km - 35(5:41/km) 162/164bpm [920b/km] 9cal 363/510W
16) 0.32km - 1:20(4:09/km) 162/163bpm [673b/km] 23cal 445/557W
17) 0.08km - 27(5:33/km) 159/160bpm [882b/km] 8cal 382/484W
18) 0.26km - 1:04(4:02/km) 161/166bpm [649b/km] 19cal 491/600W
19) 0.13km - 44(5:40/km) 126/165bpm [715b/km] 7cal 285/450W
20) 0.35km - 1:14(3:33/km) 152/158bpm [541b/km] 21cal 494/605W
21) 0.09km - 33(6:01/km) 159/161bpm [958b/km] 9cal 340/522W
22) 0.35km - 1:17(3:43/km) 163/166bpm [605b/km] 22cal 509/608W
23) 0.1km - 33(5:45/km) 162/167bpm [931b/km] 9cal 343/512W
24) 0.34km - 1:20(3:52/km) 163/167bpm [630b/km] 23cal 488/649W
25) 0.1km - 32(5:28/km) 167/169bpm [913b/km] 9cal 388/505W
26) 0.34km - 1:20(3:55/km) 167/170bpm [654b/km] 24cal 476/561W
27) 0.1km - 34(5:35/km) 171/173bpm [954b/km] 10cal 399/490W
28) 0.35km - 1:19(3:48/km) 167/173bpm [634b/km] 23cal 492/631W
29) 0.49km - 2:47(5:37/km) 148/175bpm [831b/km] 41cal 335/500W
8:07 4:11 33 20 37 26 29 20 33 25 40 18 37 1:17 35 1:20 27 1:04 44 1:14 33 1:17 33 1:20 32 1:20 34 1:19 2:47
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 |
1:47 |
1:47 +44
|
14:18 |
97 77-117 |
1387 |
171 102-184 |
353 54-453 |
2/2 |
0.25 |
3:33 |
1:45 +28
|
14:03 |
121 111-128 |
1701 |
166 114-182 |
316 97-399 |
3/5 |
0.38 |
9:03 |
5:31 +3:57
|
44:06 |
98 75-113 |
4322 |
166 144-176 |
253 137-320 |
3/5 |
0.50 |
11:37 |
2:33 |
20:27 |
104 95-114 |
2127 |
162 142-174 |
217 57-281 |
2/2 |
0.63 |
13:21 |
1:44 |
13:50 |
114 95-127 |
1577 |
175 106-214 |
227 160-269 |
1/2 |
0.75 |
14:40 |
1:20 |
10:38 |
124 120-130 |
1318 |
170 158-188 |
256 76-499 |
2/2 |
0.88 |
15:40 |
1:00 |
7:57 |
134 131-144 |
1065 |
172 164-188 |
375 149-531 |
2/2 |
1.00 |
16:46 |
1:06 |
8:46 |
145 143-147 |
1272 |
171 158-188 |
345 255-497 |
4/4 |
1.13 |
24:26 |
7:40 +6:54
|
1:01:18 |
122 91-148 |
7479 |
190 164-208 |
497 327-667 |
3/3 |
1.25 |
25:16 |
50 |
6:42 |
140 126-152 |
937 |
177 160-192 |
414 331-503 |
2/2 |
1.38 |
26:10 |
55 |
7:18 |
157 153-161 |
1145 |
178 166-190 |
404 336-537 |
1/1 |
1.50 |
27:01 |
50 |
6:42 |
162 161-165 |
1085 |
175 158-190 |
476 401-655 |
4/1 |
1.63 |
27:54 |
54 |
7:08 |
163 161-164 |
1163 |
180 170-192 |
403 320-536 |
5/7 |
1.75 |
28:51 |
57 |
7:33 |
166 162-169 |
1252 |
172 154-192 |
429 315-584 |
4/2 |
1.88 |
29:47 |
56 |
7:27 |
159 156-164 |
1186 |
177 168-190 |
392 323-542 |
2/5 |
2.00 |
30:37 |
51 |
6:45 |
159 156-161 |
1073 |
178 162-188 |
502 428-591 |
5/4 |
2.13 |
31:33 |
56 |
7:29 |
162 161-164 |
1212 |
175 162-188 |
388 316-510 |
2/3 |
2.25 |
32:25 |
52 |
6:56 |
162 161-163 |
1123 |
178 164-188 |
463 330-557 |
6/5 |
2.38 |
33:20 |
54 |
7:16 |
161 158-163 |
1169 |
176 166-184 |
399 334-484 |
4/4 |
2.50 |
34:09 |
49 |
6:34 |
160 156-165 |
1049 |
180 160-196 |
501 360-600 |
6/5 |
2.63 |
40:45 |
6:36 +5:39
|
52:46 |
136 99-166 |
7177 |
174 166-186 |
354 294-483 |
3/3 |
2.75 |
41:33 |
48 |
6:25 |
152 143-158 |
974 |
188 180-194 |
516 328-605 |
3/4 |
2.88 |
42:26 |
53 |
7:05 |
156 151-161 |
1105 |
178 166-186 |
416 278-538 |
4/2 |
3.00 |
43:14 |
48 |
6:25 |
160 158-164 |
1028 |
181 170-192 |
481 297-608 |
3/4 |
3.13 |
44:02 |
47 |
6:19 |
166 164-167 |
1050 |
182 166-188 |
479 312-588 |
5/4 |
3.25 |
44:58 |
56 |
7:30 |
160 158-164 |
1200 |
180 168-194 |
402 296-552 |
2/4 |
3.38 |
45:41 |
44 |
5:49 |
165 163-167 |
960 |
180 172-186 |
513 426-649 |
5/4 |
3.50 |
46:38 |
56 |
7:31 |
165 162-169 |
1239 |
178 166-194 |
406 334-512 |
3/4 |
3.63 |
47:26 |
48 |
6:25 |
169 165-170 |
1083 |
181 170-188 |
498 440-561 |
6/5 |
3.75 |
48:22 |
56 |
7:32 |
170 164-173 |
1280 |
177 166-194 |
413 352-490 |
4/3 |
3.88 |
49:10 |
48 |
6:21 |
166 164-169 |
1053 |
181 172-192 |
529 475-631 |
4/9 |
4.00 |
1:00:03 |
10:53 +10:00
|
1:27:03 |
168 96-175 |
14624 |
175 164-188 |
385 290-500 |
2/1 |
4.13 |
1:01:14 |
1:12 |
9:33 |
134 96-148 |
1281 |
176 166-184 |
393 311-453 |
6/1 |
4.23 |
1:02:34 |
1:20 +19
|
12:16 |
149 144-156 |
1827 |
168 110-182 |
343 119-405 |
3/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:06 |
53.70% |
More |
800m |
3:08 |
6:18 |
60.89% |
More |
1km |
4:05 |
6:35 |
60.72% |
More |
Mile |
6:37 |
6:37 |
63.88% |
More |
5k |
34:12 |
11:01 |
42.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:29 |
7:29 |
56.48 |
5km |
24:54 |
8:01 |
57.75 |
5M |
41:14 |
8:15 |
56.76 |
10km |
51:55 |
8:21 |
56.28 |
10M |
1:25:58 |
8:36 |
56.16 |
Half |
1:54:27 |
8:44 |
55.37 |
20M |
2:59:14 |
8:58 |
56.03 |
Mara |
3:58:38 |
9:06 |
56.11 |
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