Sat 30th Mar 2024 at 8:56am by Southern Exile

Run > General

Follow User
0 👍

Time
49:39
Miles
5.07
Min/mi
9:48
Pacing
81.2%
WAVA
47.43
Stride(cm)
90
Cals
601
Watts
288
Cadence
182
BPM
130
%MHR
72.2
B/mi
1273
Asc(m)
188
Hillscore
18
Surface
Road

Notes & Comments

1) 1mi - 9:30(9:30/mi) 119/134bpm [1131b/mi] 114cal 297/397W
2) 1mi - 9:23(9:23/mi) 133/146bpm [1248b/mi] 125cal 340/423W
3) 1mi - 11:09(11:09/mi) 143/151bpm [1593b/mi] 148cal 312/427W
4) 1mi - 10:34(10:34/mi) 126/144bpm [1332b/mi] 108cal 209/386W
5) 1mi - 8:25(8:25/mi) 127/133bpm [1068b/mi] 98cal 270/323W
6) 0.07mi - 38(8:59/mi) 132/133bpm [1186b/mi] 8cal 302/327W

9:30 9:23 11:09 10:34 8:25 38

Pace

33%

32%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.25	2:31	2:31	10:04	105 65-114	1057	174 80-180	262 79-339	5/4
0.50	4:51	2:20	9:21	120 113-126	1121	179 176-184	308 272-338	9/1
0.75	7:20	2:29	9:55	128 123-134	1269	178 154-188	322 265-397	15/2
1.00	9:31	2:11	8:44	125 122-129	1093	181 178-186	310 288-347	4/0
1.25	11:42	2:11	8:42	127 125-130	1105	182 180-184	310 292-330	3/2
1.50	13:47	2:06	8:23	125 123-127	1048	183 180-186	308 291-338	4/3
1.75	16:08	2:20	9:21	132 124-140	1235	184 174-188	349 239-423	28/0
2.00	18:55	2:47	11:10	143 140-146	1596	185 180-188	379 354-404	40/0
2.25	22:14	3:19	13:15	140 117-150	1854	181 172-188	305 146-406	23/16
2.50	25:09	2:56	11:43	139 117-149	1628	184 160-196	294 173-369	22/4
2.75	27:35	2:26	9:44	146 143-150	1420	186 182-190	344 266-412	20/1
3.00	30:06	2:31	10:03	147 137-151	1477	185 172-192	338 153-427	23/0
3.25	33:36	3:30	14:00	117 111-137	1637	180 90-196	128 21-184	1/37
3.50	36:12	2:36	10:24	137 118-144	1425	183 168-196	250 77-341	5/27
3.75	38:27	2:15	9:01	130 122-136	1172	184 174-194	260 164-386	3/21
4.00	40:37	2:10	8:38	123 115-133	1063	184 176-192	236 195-336	5/14
4.25	42:39	2:02	8:08	126 120-129	1025	184 180-188	274 239-305	0/29
4.50	44:45	2:06	8:25	127 124-130	1070	185 178-194	268 213-319	0/25
4.75	46:47	2:02	8:07	127 125-130	1031	185 182-188	273 243-302	0/18
5.00	49:01	2:14	8:56	129 125-133	1151	184 174-188	292 254-323	1/6
5.07	49:39	38	9:13	132 130-133	1217	184 182-190	302 291-327	2/0

Heart

130/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 188m, Range 166m, Flat prediction 49:19

Elevation Graph

Biggest Climbs (m)	Min/mi
120 3.8%	9:45
61 5.8%	10:10
See your biggest climbs

Power

288W (427 max)

Power Graph

Power Bands

Cadence

182 (196 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	182	5.1	49:23	9:46
Walk	0.4	95	0	11	11:59
Still	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:57	40.89%	More
800m	4:03	8:10	46.55%	More
1km	5:05	8:11	48.43%	More
Mile	8:18	8:18	50.55%	More
5k	31:14	10:03	45.69%	More
5 miles	48:56	9:47	47.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:53	8:53	47.22
5km	29:33	9:31	48.29
5M	48:55	9:47	47.45
10km	1:01:36	9:55	47.04
10M	1:42:00	10:12	46.93
Half	2:15:48	10:22	46.27
20M	3:32:40	10:38	46.82
Mara	4:43:09	10:48	46.89

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry