Sun 28th May 2023 at 10:16am by 40K Mike
Run > General
-
Time
30:13
-
Miles
4.04
-
Min/mi
7:29
-
Pacing
81%
-
Stride(cm)
131
-
Cals
360
-
Watts
325
-
Cadence
164
-
BPM
139
-
B/mi
1039
-
Asc(m)
85
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 7:22(7:22/mi) 133/142bpm [979b/mi] 85cal 334/449W
2) 1mi - 7:00(7:00/mi) 138/147bpm [966b/mi] 84cal 326/394W
3) 1mi - 7:39(7:39/mi) 144/149bpm [1101b/mi] 96cal 328/399W
4) 1mi - 7:54(7:54/mi) 141/147bpm [1114b/mi] 92cal 309/409W
5) 0.04mi - 19(7:05/mi) 135/136bpm [957b/mi] 3cal 273/276W
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 |
1:23 |
1:23 +26
|
11:02 |
123 102-138 |
1358 |
169 166-176 |
349 189-403 |
4/2 |
0.25 |
2:21 |
58 |
7:42 |
130 120-137 |
1002 |
166 162-168 |
350 285-401 |
5/2 |
0.38 |
3:21 |
1:00 |
8:00 |
131 128-134 |
1047 |
164 162-168 |
333 250-449 |
6/5 |
0.50 |
4:15 |
55 |
7:17 |
136 130-141 |
991 |
163 160-166 |
330 304-407 |
3/2 |
0.63 |
5:07 |
52 |
6:58 |
131 129-133 |
912 |
165 162-168 |
318 276-358 |
1/5 |
0.75 |
5:59 |
52 |
6:52 |
137 133-139 |
941 |
165 162-168 |
334 298-361 |
0/4 |
0.88 |
6:54 |
55 |
7:18 |
137 135-141 |
999 |
164 162-166 |
355 324-380 |
2/1 |
1.00 |
7:47 |
54 |
7:09 |
140 138-143 |
1001 |
163 162-164 |
343 330-370 |
2/2 |
1.13 |
8:41 |
54 |
7:11 |
142 140-143 |
1020 |
163 160-166 |
322 294-347 |
1/4 |
1.25 |
9:34 |
53 |
7:06 |
140 134-144 |
993 |
162 160-164 |
314 263-344 |
0/10 |
1.38 |
10:30 |
56 |
7:25 |
128 124-133 |
949 |
164 162-168 |
260 216-314 |
1/10 |
1.50 |
11:22 |
52 |
6:58 |
136 128-142 |
947 |
165 162-168 |
329 308-346 |
2/1 |
1.63 |
12:14 |
52 |
6:53 |
145 143-146 |
998 |
165 162-166 |
354 323-371 |
2/2 |
1.75 |
13:40 |
1:26 +37
|
11:27 |
137 122-146 |
1569 |
167 140-176 |
331 169-388 |
3/3 |
1.88 |
14:31 |
51 |
6:50 |
137 126-143 |
935 |
167 166-168 |
367 345-394 |
3/1 |
2.00 |
15:24 |
53 |
7:06 |
141 71-147 |
1001 |
165 162-168 |
338 318-372 |
3/1 |
2.13 |
16:23 |
59 |
7:48 |
145 144-146 |
1131 |
163 162-164 |
337 311-378 |
10/0 |
2.25 |
17:24 |
1:02 |
8:14 |
146 144-148 |
1202 |
162 160-164 |
366 302-397 |
8/0 |
2.38 |
18:26 |
1:02 |
8:13 |
148 147-149 |
1215 |
163 160-164 |
345 281-383 |
5/1 |
2.50 |
19:21 |
55 |
7:18 |
143 138-149 |
1045 |
164 160-170 |
289 266-329 |
1/8 |
2.63 |
20:14 |
53 |
7:05 |
135 132-139 |
957 |
165 162-168 |
284 241-361 |
6/3 |
2.75 |
21:11 |
57 |
7:38 |
141 136-146 |
1076 |
164 162-168 |
356 315-399 |
3/1 |
2.88 |
22:08 |
57 |
7:35 |
145 143-146 |
1099 |
165 162-170 |
316 294-347 |
4/0 |
3.00 |
23:03 |
55 |
7:16 |
147 145-149 |
1069 |
164 162-166 |
317 266-349 |
0/8 |
3.13 |
23:53 |
51 |
6:47 |
141 139-145 |
956 |
167 162-170 |
288 252-347 |
3/1 |
3.25 |
24:51 |
58 |
7:42 |
145 142-147 |
1116 |
164 160-168 |
345 318-382 |
1/11 |
3.38 |
25:53 |
1:01 |
8:12 |
137 132-145 |
1123 |
165 160-172 |
290 218-402 |
11/1 |
3.50 |
27:00 |
1:07 |
8:58 |
142 139-147 |
1274 |
161 156-164 |
301 245-404 |
7/1 |
3.63 |
28:03 |
1:03 |
8:22 |
142 139-145 |
1188 |
163 160-168 |
316 254-408 |
5/2 |
3.75 |
29:02 |
59 |
7:51 |
141 137-143 |
1108 |
162 160-166 |
313 268-371 |
2/3 |
3.88 |
30:01 |
1:00 |
7:58 |
140 136-145 |
1115 |
164 160-168 |
342 271-409 |
6/1 |
4.00 |
30:57 |
55 |
7:23 |
138 135-143 |
1018 |
162 160-164 |
276 267-287 |
0/5 |
4.04 |
31:15 |
18 |
7:20 |
135 133-136 |
990 |
162 160-164 |
273 268-276 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.6 |
164 |
4 |
30:10 |
7:35 |
Walk |
2.0 |
140 |
0 |
39 |
2:30:03 |
Pause |
1.4 |
- |
- |
26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:43 |
0.00% |
More |
800m |
3:30 |
7:02 |
0.00% |
More |
1km |
4:23 |
7:03 |
0.00% |
More |
Mile |
7:05 |
7:05 |
0.00% |
More |
5k |
23:16 |
7:29 |
0.00% |
More |
Predictions
Dist |
Time |
Per Mile |
1M |
6:53 |
6:53 |
5km |
22:52 |
7:22 |
5M |
37:53 |
7:35 |
10km |
47:41 |
7:40 |
10M |
1:18:58 |
7:54 |
Half |
1:45:09 |
8:02 |
20M |
2:44:39 |
8:14 |
Mara |
3:39:13 |
8:22 |
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