Sun 26th Mar 2023 at 8:25am by gillian142
Run > General
-
Time
4:08:54
-
Miles
21.01
-
Min/mi
11:51
-
Pacing
40%
-
WAVA
48.83
-
Stride(cm)
89
-
Cals
2505
-
Watts
269
-
Cadence
153
-
BPM
140
-
%MHR
81.7
-
B/mi
1656
-
Asc(m)
53
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 11:29(11:29/mi) 132/139bpm [1516b/mi] 125cal 276/307W
2) 1mi - 11:19(11:19/mi) 139/142bpm [1573b/mi] 127cal 280/319W
3) 1mi - 11:21(11:21/mi) 142/145bpm [1611b/mi] 127cal 279/305W
4) 1mi - 11:33(11:33/mi) 143/146bpm [1652b/mi] 121cal 266/338W
5) 1mi - 11:34(11:34/mi) 141/146bpm [1632b/mi] 125cal 278/338W
6) 1mi - 11:42(11:42/mi) 139/146bpm [1627b/mi] 121cal 272/396W
7) 1mi - 11:46(11:46/mi) 140/144bpm [1646b/mi] 120cal 275/341W
8) 1mi - 11:52(11:52/mi) 140/144bpm [1660b/mi] 120cal 268/302W
9) 1mi - 11:58(11:58/mi) 140/144bpm [1675b/mi] 119cal 262/349W
10) 1mi - 11:47(11:47/mi) 140/146bpm [1649b/mi] 120cal 263/346W
11) 1mi - 11:35(11:35/mi) 142/145bpm [1645b/mi] 119cal 274/337W
12) 1mi - 11:40(11:40/mi) 140/144bpm [1632b/mi] 109cal 257/289W
13) 1mi - 12:13(12:13/mi) 142/146bpm [1734b/mi] 120cal 247/305W
14) 1mi - 11:59(11:59/mi) 141/145bpm [1690b/mi] 120cal 266/322W
15) 1mi - 11:45(11:45/mi) 140/144bpm [1645b/mi] 113cal 264/313W
16) 1mi - 11:54(11:54/mi) 142/145bpm [1689b/mi] 120cal 272/344W
17) 1mi - 12:07(12:07/mi) 139/145bpm [1685b/mi] 115cal 259/332W
18) 1mi - 12:10(12:10/mi) 140/145bpm [1704b/mi] 120cal 266/337W
19) 1mi - 12:21(12:21/mi) 138/149bpm [1704b/mi] 116cal 253/306W
20) 1mi - 12:12(12:12/mi) 138/141bpm [1683b/mi] 117cal 260/324W
21) 1mi - 12:30(12:30/mi) 136/142bpm [1699b/mi] 110cal 251/336W
22) 0.01mi - 9(17:56/mi) 137/137bpm [2457b/mi] 1cal 242/253W
11:29 11:19 11:21 11:33 11:34 11:42 11:46 11:52 11:58 11:47 11:35 11:40 12:13 11:59 11:45 11:54 12:07 12:10 12:21 12:12 12:30 9
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 |
11:28 |
11:28 |
11:28 |
132 97-139 |
1513 |
155 120-232 |
276 113-307 |
10/10 |
2.00 |
22:47 |
11:19 |
11:19 |
139 134-142 |
1573 |
153 150-162 |
280 256-319 |
8/14 |
3.00 |
34:38 |
11:51 +30
|
11:51 |
142 133-145 |
1682 |
152 148-158 |
281 225-305 |
9/12 |
4.00 |
46:11 |
11:33 |
11:33 |
143 141-146 |
1652 |
152 148-156 |
267 205-338 |
9/8 |
5.00 |
59:47 |
13:36 +2:02
|
13:36 |
141 117-146 |
1917 |
152 100-158 |
279 2-338 |
12/15 |
6.00 |
1:13:02 |
13:15 +1:32
|
13:15 |
139 122-146 |
1842 |
153 92-250 |
279 7-396 |
22/20 |
7.00 |
1:26:54 |
13:52 +2:06
|
13:52 |
140 114-144 |
1942 |
153 110-160 |
278 4-341 |
15/21 |
8.00 |
1:39:56 |
13:02 +1:10
|
13:02 |
140 124-144 |
1824 |
153 96-160 |
269 70-302 |
12/16 |
9.00 |
1:52:30 |
12:34 +36
|
12:34 |
140 114-144 |
1760 |
151 100-160 |
265 7-349 |
14/19 |
10.00 |
2:09:16 |
16:46 +4:59
|
16:46 |
140 114-146 |
2346 |
152 120-240 |
269 146-346 |
17/18 |
11.00 |
2:20:51 |
11:35 |
11:35 |
142 133-145 |
1645 |
154 152-160 |
274 220-337 |
9/13 |
12.00 |
2:39:48 |
18:56 +7:18
|
18:56 |
140 116-144 |
2652 |
154 106-160 |
261 104-289 |
8/12 |
13.00 |
2:52:34 |
12:46 +33
|
12:46 |
142 130-146 |
1814 |
150 112-236 |
252 11-305 |
14/13 |
14.00 |
3:06:04 |
13:30 +1:31
|
13:30 |
141 123-145 |
1903 |
153 102-158 |
271 76-322 |
10/14 |
15.00 |
3:21:27 |
15:24 +3:38
|
15:24 |
140 119-144 |
2155 |
154 110-240 |
268 2-313 |
19/24 |
16.00 |
3:35:06 |
13:39 +1:45
|
13:39 |
142 121-145 |
1938 |
154 92-158 |
273 75-344 |
12/15 |
17.00 |
3:50:08 |
15:02 +2:54
|
15:02 |
139 118-145 |
2090 |
152 104-166 |
264 65-332 |
18/21 |
18.00 |
4:06:55 |
16:47 +4:36
|
16:47 |
140 107-145 |
2349 |
154 94-160 |
267 73-337 |
18/20 |
19.00 |
4:20:11 |
13:16 +56
|
13:16 |
138 120-149 |
1832 |
151 108-160 |
256 132-306 |
13/19 |
20.00 |
4:33:31 |
13:19 +1:07
|
13:19 |
138 125-141 |
1838 |
153 122-160 |
266 157-324 |
15/19 |
21.00 |
4:48:56 |
15:25 +2:55
|
15:25 |
136 115-142 |
2097 |
152 106-158 |
256 84-336 |
15/19 |
21.01 |
4:49:05 |
9 |
20:15 |
137 137-137 |
2775 |
150 150-152 |
242 222-253 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:42 |
10:50 |
36.33% |
More |
800m |
5:33 |
11:09 |
38.65% |
More |
1km |
6:57 |
11:12 |
40.18% |
More |
Mile |
11:17 |
11:17 |
42.26% |
More |
5k |
35:43 |
11:30 |
46.66% |
More |
5 miles |
59:45 |
11:57 |
45.53% |
More |
10k |
1:17:38 |
12:30 |
43.88% |
More |
10 miles |
2:09:07 |
12:55 |
43.49% |
More |
Half |
2:53:47 |
13:16 |
42.49% |
More |
20 miles |
4:33:29 |
13:40 |
42.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:52 |
9:52 |
48.34 |
5km |
32:49 |
10:34 |
50.79 |
5M |
54:21 |
10:52 |
50.06 |
10km |
1:08:25 |
11:01 |
49.79 |
10M |
1:53:18 |
11:20 |
49.56 |
Half |
2:30:51 |
11:31 |
48.62 |
20M |
3:56:14 |
11:49 |
48.86 |
Mara |
5:14:31 |
12:00 |
48.62 |
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