Sun 28th May 2023 at 10:02am by Sampson
Run > Race
-
Time
4:06:21
-
Miles
26.44
-
Min/mi
9:19
-
Pacing
85%
-
WAVA
50.19
-
Stride(cm)
105
-
Cals
3057
-
Watts
285
-
Cadence
165
-
BPM
170
-
%MHR
83.4
-
B/mi
1585
-
Asc(m)
144
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:51(4:51/km) 150/159bpm [728b/km] 60cal 313/415W
2) 1km - 5:04(5:04/km) 160/166bpm [811b/km] 66cal 341/395W
3) 1km - 4:47(4:47/km) 160/165bpm [764b/km] 62cal 319/351W
4) 1km - 5:18(5:18/km) 161/168bpm [852b/km] 67cal 313/353W
5) 1km - 5:16(5:16/km) 162/171bpm [852b/km] 68cal 327/368W
6) 1km - 5:09(5:09/km) 163/168bpm [838b/km] 64cal 316/371W
7) 1km - 5:16(5:16/km) 165/173bpm [869b/km] 67cal 323/389W
8) 1km - 5:12(5:12/km) 156/164bpm [811b/km] 61cal 305/342W
9) 1km - 5:24(5:24/km) 161/176bpm [870b/km] 66cal 304/330W
10) 1km - 5:24(5:24/km) 176/179bpm [949b/km] 72cal 313/337W
11) 1km - 5:26(5:26/km) 176/180bpm [957b/km] 71cal 312/336W
12) 1km - 5:22(5:22/km) 177/180bpm [951b/km] 71cal 321/361W
13) 1km - 5:21(5:21/km) 174/178bpm [930b/km] 70cal 319/336W
14) 1km - 5:17(5:17/km) 177/180bpm [935b/km] 70cal 324/344W
15) 1km - 5:06(5:06/km) 181/187bpm [922b/km] 70cal 328/419W
16) 1km - 5:16(5:16/km) 178/183bpm [938b/km] 69cal 322/365W
17) 1km - 5:29(5:29/km) 176/183bpm [964b/km] 72cal 311/394W
18) 1km - 5:17(5:17/km) 184/189bpm [972b/km] 72cal 326/398W
19) 1km - 5:22(5:22/km) 181/186bpm [973b/km] 71cal 325/407W
20) 1km - 5:22(5:22/km) 179/184bpm [960b/km] 72cal 327/419W
21) 1km - 5:21(5:21/km) 181/184bpm [967b/km] 71cal 318/348W
22) 1km - 5:19(5:19/km) 181/187bpm [963b/km] 72cal 317/350W
23) 1km - 5:20(5:20/km) 182/185bpm [971b/km] 72cal 314/332W
24) 1km - 5:19(5:19/km) 163/182bpm [867b/km] 71cal 319/357W
25) 1km - 5:23(5:23/km) 164/171bpm [882b/km] 70cal 316/354W
26) 1km - 5:16(5:16/km) 172/181bpm [906b/km] 65cal 323/405W
27) 1km - 5:26(5:26/km) 168/178bpm [914b/km] 68cal 302/377W
28) 1km - 5:26(5:26/km) 152/170bpm [825b/km] 73cal 305/358W
29) 1km - 5:46(5:46/km) 160/166bpm [923b/km] 70cal 277/313W
30) 1km - 5:52(5:52/km) 162/166bpm [951b/km] 75cal 272/343W
31) 1km - 6:15(6:15/km) 164/168bpm [1024b/km] 68cal 254/327W
32) 1km - 6:30(6:30/km) 159/165bpm [1034b/km] 70cal 240/287W
33) 1km - 6:32(6:32/km) 160/166bpm [1045b/km] 70cal 241/272W
34) 1km - 7:07(7:07/km) 169/180bpm [1203b/km] 72cal 223/268W
35) 1km - 7:04(7:04/km) 162/169bpm [1145b/km] 66cal 221/255W
36) 1km - 7:33(7:33/km) 173/181bpm [1306b/km] 84cal 214/260W
37) 1km - 7:37(7:37/km) 175/179bpm [1334b/km] 91cal 206/225W
38) 1km - 7:02(7:02/km) 179/185bpm [1258b/km] 87cal 228/295W
39) 1km - 7:02(7:02/km) 181/186bpm [1274b/km] 92cal 228/283W
40) 1km - 7:37(7:37/km) 177/182bpm [1348b/km] 92cal 210/232W
41) 1km - 7:05(7:05/km) 178/182bpm [1262b/km] 86cal 223/257W
42) 1km - 6:25(6:25/km) 178/194bpm [1142b/km] 76cal 246/331W
43) 0.56km - 3:06(5:34/km) 170/178bpm [946b/km] 35cal 276/407W
4:51 5:04 4:47 5:18 5:16 5:09 5:16 5:12 5:24 5:24 5:26 5:22 5:21 5:17 5:06 5:16 5:29 5:17 5:22 5:22 5:21 5:19 5:20 5:19 5:23 5:16 5:26 5:26 5:46 5:52 6:15 6:30 6:32 7:07 7:04 7:33 7:37 7:02 7:02 7:37 7:05 6:25 3:06
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
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 |
7:54 |
7:54 |
7:54 |
154 99-166 |
1217 |
164 152-174 |
321 202-415 |
20/40 |
2.00 |
15:50 |
7:56 |
7:56 |
160 157-168 |
1271 |
165 156-174 |
326 280-395 |
8/41 |
3.00 |
24:21 |
8:31 |
8:31 |
160 155-171 |
1362 |
162 156-168 |
322 279-368 |
15/14 |
4.00 |
32:47 |
8:26 |
8:26 |
163 154-171 |
1374 |
163 156-172 |
324 229-389 |
13/34 |
5.00 |
41:06 |
8:20 |
8:20 |
160 150-173 |
1332 |
161 154-166 |
305 271-342 |
8/19 |
6.00 |
49:45 |
8:39 |
8:39 |
167 153-179 |
1444 |
162 158-172 |
307 287-337 |
10/9 |
7.00 |
58:29 |
8:44 |
8:44 |
176 170-180 |
1537 |
162 158-170 |
314 298-336 |
11/11 |
8.00 |
1:07:09 |
8:39 |
8:39 |
175 168-180 |
1515 |
161 156-168 |
319 295-361 |
12/10 |
9.00 |
1:15:33 |
8:24 |
8:24 |
177 172-183 |
1488 |
163 154-170 |
328 290-419 |
15/13 |
10.00 |
1:23:57 |
8:24 |
8:24 |
179 165-187 |
1502 |
165 158-174 |
321 106-375 |
17/17 |
11.00 |
1:32:40 |
8:44 |
8:44 |
179 170-189 |
1562 |
164 154-172 |
328 281-398 |
22/17 |
12.00 |
1:41:16 |
8:35 |
8:35 |
181 174-186 |
1554 |
168 162-178 |
325 296-407 |
17/18 |
13.00 |
1:49:52 |
8:36 |
8:36 |
180 173-184 |
1549 |
164 158-174 |
323 286-419 |
12/15 |
14.00 |
1:58:26 |
8:34 |
8:34 |
182 177-187 |
1560 |
168 156-178 |
317 283-350 |
16/14 |
15.00 |
2:07:00 |
8:34 |
8:34 |
167 146-183 |
1430 |
170 160-180 |
317 280-357 |
17/18 |
16.00 |
2:15:33 |
8:32 |
8:32 |
168 157-175 |
1435 |
169 162-178 |
318 291-354 |
15/17 |
17.00 |
2:24:17 |
8:44 |
8:44 |
166 72-181 |
1451 |
168 162-176 |
307 276-405 |
14/12 |
18.00 |
2:33:22 |
9:05 |
9:05 |
156 128-166 |
1417 |
171 162-182 |
288 257-358 |
14/19 |
19.00 |
2:42:56 |
9:34 |
9:34 |
163 159-168 |
1559 |
170 158-184 |
264 211-343 |
11/10 |
20.00 |
2:53:27 |
10:31 +2
|
10:31 |
160 151-165 |
1683 |
166 160-174 |
244 206-327 |
10/9 |
21.00 |
3:04:21 |
10:54 |
10:54 |
164 155-180 |
1787 |
167 158-178 |
232 201-272 |
7/6 |
22.00 |
3:15:50 |
11:29 |
11:29 |
164 156-181 |
1883 |
163 158-176 |
220 195-262 |
9/8 |
23.00 |
3:28:12 |
12:22 |
12:22 |
175 169-181 |
2164 |
158 152-166 |
208 195-260 |
11/10 |
24.00 |
3:39:30 |
11:18 |
11:18 |
180 172-186 |
2035 |
163 154-182 |
229 197-295 |
11/12 |
25.00 |
3:51:28 |
11:58 |
11:58 |
178 172-183 |
2130 |
161 154-172 |
214 190-277 |
8/9 |
26.00 |
4:02:09 |
10:41 |
10:41 |
179 167-194 |
1912 |
167 156-186 |
239 203-331 |
12/12 |
26.44 |
4:06:22 |
4:13 |
9:31 |
170 165-178 |
1618 |
168 160-178 |
260 95-407 |
6/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
164 |
26.4 |
4:06:10 |
9:19 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
42.48% |
More |
800m |
3:45 |
7:33 |
45.07% |
More |
1km |
4:46 |
7:41 |
46.50% |
More |
Mile |
7:48 |
7:48 |
49.34% |
More |
5k |
25:14 |
8:07 |
51.75% |
More |
5 miles |
41:06 |
8:13 |
51.82% |
More |
10k |
51:39 |
8:19 |
51.59% |
More |
10 miles |
1:23:55 |
8:23 |
52.49% |
More |
Half |
1:50:43 |
8:27 |
52.66% |
More |
20 miles |
2:53:27 |
8:40 |
52.85% |
More |
Mara |
4:04:19 |
9:20 |
50.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:39 |
7:39 |
50.30 |
5km |
25:27 |
8:11 |
51.31 |
5M |
42:09 |
8:26 |
50.52 |
10km |
53:05 |
8:33 |
50.19 |
10M |
1:27:54 |
8:47 |
50.11 |
Half |
1:57:01 |
8:56 |
49.44 |
20M |
3:03:15 |
9:10 |
50.02 |
Mara |
4:03:59 |
9:19 |
50.10 |
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