Tue 26th Mar 2024 at 5:49pm by grant mac
Run > General
-
Time
31:41
-
Miles
3.53
-
Min/mi
8:59
-
Pacing
88%
-
WAVA
50.58
-
Stride(cm)
102
-
Cals
408
-
Watts
342
-
Cadence
176
-
BPM
134
-
%MHR
74.3
-
B/mi
1200
-
Asc(m)
143
-
Hillscore
13
-
Surface
Road
Notes & Comments
1) 5.68km - 31:41(5:35/km) 134/146bpm [748b/km] 408cal 342/488W
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 |
1:06 |
1:06 |
8:47 |
101 89-119 |
887 |
175 124-184 |
342 116-485 |
9/0 |
0.25 |
2:15 |
1:09 |
9:14 |
131 120-137 |
1210 |
176 174-180 |
404 354-488 |
10/0 |
0.38 |
3:30 |
1:15 |
9:58 |
135 132-137 |
1346 |
175 172-178 |
428 412-443 |
17/0 |
0.50 |
4:36 |
1:06 |
8:47 |
139 129-141 |
1220 |
175 172-178 |
425 353-458 |
14/0 |
0.63 |
5:41 |
1:05 |
8:44 |
127 123-129 |
1109 |
178 174-184 |
339 311-376 |
2/2 |
0.75 |
6:54 |
1:12 |
9:40 |
131 123-139 |
1266 |
176 174-180 |
411 382-437 |
10/0 |
0.88 |
8:07 |
1:13 |
9:48 |
142 133-143 |
1391 |
175 174-178 |
368 316-406 |
10/0 |
1.00 |
9:11 |
1:04 |
8:33 |
125 122-133 |
1069 |
177 174-180 |
330 290-375 |
1/1 |
1.13 |
10:19 |
1:08 |
9:01 |
122 120-124 |
1101 |
177 176-180 |
331 297-375 |
1/1 |
1.25 |
11:26 |
1:07 |
8:59 |
123 121-124 |
1105 |
177 174-180 |
340 310-380 |
2/1 |
1.38 |
12:55 |
1:28 |
11:46 |
135 122-143 |
1589 |
170 166-174 |
378 345-405 |
12/0 |
1.50 |
14:22 |
1:28 |
11:42 |
144 141-146 |
1685 |
167 162-174 |
354 327-397 |
12/0 |
1.63 |
15:40 |
1:18 |
10:22 |
143 141-146 |
1483 |
173 170-178 |
358 272-415 |
13/0 |
1.75 |
16:57 |
1:17 |
10:13 |
143 140-143 |
1460 |
174 172-178 |
361 270-406 |
8/2 |
1.88 |
18:01 |
1:05 |
8:38 |
142 141-143 |
1225 |
177 174-182 |
324 289-355 |
8/0 |
2.00 |
19:05 |
1:04 |
8:32 |
140 137-142 |
1194 |
177 174-182 |
317 297-346 |
3/2 |
2.13 |
20:05 |
59 |
7:55 |
137 136-138 |
1085 |
178 174-184 |
348 238-442 |
2/3 |
2.25 |
21:02 |
57 |
7:34 |
139 138-139 |
1053 |
181 176-184 |
304 281-350 |
3/9 |
2.38 |
22:04 |
1:02 |
8:19 |
141 139-143 |
1172 |
180 174-184 |
341 255-404 |
0/11 |
2.50 |
23:05 |
1:01 |
8:04 |
135 135-142 |
1090 |
179 176-184 |
277 250-313 |
2/10 |
2.63 |
24:05 |
1:00 |
8:01 |
135 135-136 |
1082 |
177 174-186 |
289 213-342 |
0/5 |
2.75 |
25:05 |
1:00 |
8:03 |
136 136-137 |
1095 |
178 174-184 |
285 254-328 |
1/15 |
2.88 |
26:12 |
1:07 |
8:55 |
136 136-137 |
1212 |
178 176-182 |
330 293-367 |
2/3 |
3.00 |
27:10 |
58 |
7:47 |
131 124-137 |
1020 |
178 174-184 |
262 231-294 |
1/11 |
3.13 |
28:14 |
1:04 |
8:31 |
132 131-133 |
1124 |
178 176-186 |
362 286-451 |
5/5 |
3.25 |
29:13 |
59 |
7:50 |
130 130-131 |
1018 |
177 172-186 |
253 208-318 |
0/21 |
3.38 |
30:13 |
1:00 |
7:58 |
132 130-133 |
1052 |
178 174-182 |
262 195-375 |
1/16 |
3.50 |
31:25 |
1:12 |
9:40 |
133 132-134 |
1285 |
176 172-180 |
361 287-419 |
8/0 |
3.53 |
31:41 |
16 |
9:16 |
134 134-135 |
1241 |
171 170-172 |
337 279-375 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
176 |
3.5 |
31:38 |
8:59 |
Walk |
0.2 |
125 |
0 |
3 |
8:22 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:44 |
41.48% |
More |
800m |
3:57 |
7:56 |
47.04% |
More |
1km |
4:57 |
7:57 |
49.00% |
More |
Mile |
8:04 |
8:04 |
51.21% |
More |
5k |
27:42 |
8:55 |
50.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:07 |
8:07 |
50.90 |
5km |
27:36 |
8:53 |
50.91 |
5M |
46:08 |
9:14 |
49.51 |
10km |
58:20 |
9:23 |
48.87 |
10M |
1:37:30 |
9:45 |
48.29 |
Half |
2:10:29 |
9:58 |
47.35 |
20M |
3:26:02 |
10:18 |
47.52 |
Mara |
4:35:45 |
10:31 |
47.34 |
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