Sun 14th Apr 2024 at 10:12am by vmilman
Run > General
-
Time
4:22:12
-
Miles
26.54
-
Min/mi
9:53
-
Pacing
77.7%
-
WAVA
58.95
-
Stride(cm)
98
-
Cals
3402
-
Watts
339
-
Cadence
166
-
BPM
146
-
%MHR
85.6
-
B/mi
1446
-
Asc(m)
133
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 0.62mi - 6:06(9:50/mi) 128/141bpm [1258b/mi] 77cal 331/396W
2) 0.62mi - 5:51(9:25/mi) 141/145bpm [1328b/mi] 81cal 357/407W
3) 0.62mi - 5:50(9:23/mi) 143/147bpm [1341b/mi] 80cal 345/371W
4) 0.62mi - 5:53(9:28/mi) 143/147bpm [1355b/mi] 81cal 345/367W
5) 0.62mi - 5:47(9:18/mi) 147/148bpm [1367b/mi] 81cal 352/363W
6) 0.62mi - 5:55(9:31/mi) 149/151bpm [1419b/mi] 83cal 349/373W
7) 0.62mi - 5:41(9:09/mi) 149/151bpm [1364b/mi] 81cal 363/410W
8) 0.62mi - 5:44(9:14/mi) 150/154bpm [1384b/mi] 81cal 362/414W
9) 0.62mi - 5:40(9:07/mi) 151/153bpm [1377b/mi] 81cal 358/437W
10) 0.62mi - 6:01(9:41/mi) 147/152bpm [1424b/mi] 81cal 330/377W
11) 0.62mi - 5:50(9:23/mi) 146/149bpm [1370b/mi] 79cal 350/395W
12) 0.62mi - 5:45(9:15/mi) 146/151bpm [1350b/mi] 78cal 360/430W
13) 0.62mi - 5:59(9:38/mi) 147/151bpm [1415b/mi] 80cal 343/447W
14) 0.62mi - 5:46(9:17/mi) 147/150bpm [1365b/mi] 78cal 349/404W
15) 0.62mi - 5:53(9:28/mi) 148/150bpm [1401b/mi] 79cal 346/404W
16) 0.62mi - 6:01(9:41/mi) 146/149bpm [1414b/mi] 79cal 332/365W
17) 0.62mi - 5:46(9:17/mi) 146/149bpm [1356b/mi] 77cal 359/457W
18) 0.62mi - 5:58(9:36/mi) 147/152bpm [1411b/mi] 78cal 344/402W
19) 0.62mi - 5:53(9:27/mi) 148/151bpm [1400b/mi] 78cal 347/368W
20) 0.62mi - 6:14(10:02/mi) 145/148bpm [1454b/mi] 78cal 316/356W
21) 0.62mi - 5:55(9:31/mi) 147/149bpm [1400b/mi] 78cal 344/357W
22) 0.62mi - 6:01(9:41/mi) 148/152bpm [1433b/mi] 79cal 348/406W
23) 0.62mi - 5:59(9:38/mi) 149/152bpm [1436b/mi] 79cal 352/416W
24) 0.62mi - 5:56(9:33/mi) 149/151bpm [1423b/mi] 79cal 347/368W
25) 0.62mi - 6:00(9:39/mi) 149/151bpm [1437b/mi] 79cal 338/362W
26) 0.62mi - 7:04(11:23/mi) 147/154bpm [1672b/mi] 88cal 325/444W
27) 0.62mi - 5:55(9:31/mi) 146/150bpm [1388b/mi] 74cal 335/421W
28) 0.62mi - 6:02(9:42/mi) 147/149bpm [1426b/mi] 76cal 341/362W
29) 0.62mi - 6:10(9:56/mi) 149/152bpm [1481b/mi] 81cal 341/372W
30) 0.62mi - 6:01(9:41/mi) 149/151bpm [1443b/mi] 79cal 337/390W
31) 0.62mi - 9:42(15:37/mi) 132/149bpm [2062b/mi] 85cal 185/382W
32) 0.62mi - 6:00(9:40/mi) 147/150bpm [1421b/mi] 77cal 338/359W
33) 0.62mi - 6:08(9:52/mi) 149/151bpm [1471b/mi] 79cal 337/402W
34) 0.62mi - 6:07(9:51/mi) 149/150bpm [1468b/mi] 79cal 331/355W
35) 0.62mi - 6:08(9:52/mi) 150/154bpm [1480b/mi] 81cal 336/397W
36) 0.62mi - 6:30(10:28/mi) 147/152bpm [1538b/mi] 79cal 299/387W
37) 0.62mi - 6:12(9:58/mi) 148/150bpm [1475b/mi] 78cal 332/374W
38) 0.62mi - 6:36(10:37/mi) 149/153bpm [1581b/mi] 82cal 314/380W
39) 0.62mi - 6:11(9:57/mi) 148/149bpm [1472b/mi] 80cal 333/355W
40) 0.62mi - 6:14(10:01/mi) 150/152bpm [1503b/mi] 81cal 330/351W
41) 0.62mi - 6:21(10:13/mi) 149/153bpm [1522b/mi] 80cal 316/411W
42) 0.62mi - 7:00(11:16/mi) 147/154bpm [1656b/mi] 82cal 293/416W
43) 0.44mi - 4:28(10:11/mi) 148/152bpm [1507b/mi] 56cal 317/342W
6:06 5:51 5:50 5:53 5:47 5:55 5:41 5:44 5:40 6:01 5:50 5:45 5:59 5:46 5:53 6:01 5:46 5:58 5:53 6:14 5:55 6:01 5:59 5:56 6:00 7:04 5:55 6:02 6:10 6:01 9:42 6:00 6:08 6:07 6:08 6:30 6:12 6:36 6:11 6:14 6:21 7:00 4:28
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 |
9:38 |
9:38 |
9:38 |
132 72-143 |
1271 |
165 98-170 |
340 94-407 |
8/8 |
2.00 |
19:04 |
9:27 |
9:27 |
143 141-147 |
1350 |
163 158-168 |
349 324-392 |
8/7 |
3.00 |
28:27 |
9:23 |
9:23 |
145 141-148 |
1361 |
163 158-172 |
349 329-367 |
7/5 |
4.00 |
37:51 |
9:23 |
9:23 |
149 147-151 |
1399 |
165 134-170 |
351 106-397 |
9/9 |
5.00 |
47:03 |
9:13 |
9:13 |
150 147-154 |
1382 |
167 158-172 |
364 323-414 |
14/10 |
6.00 |
56:12 |
9:09 |
9:09 |
150 146-153 |
1372 |
167 162-176 |
353 327-437 |
8/13 |
7.00 |
1:05:48 |
9:36 |
9:36 |
146 139-150 |
1401 |
166 124-178 |
344 173-395 |
8/15 |
8.00 |
1:15:20 |
9:32 |
9:32 |
147 140-151 |
1401 |
167 120-174 |
349 147-447 |
13/6 |
9.00 |
1:24:37 |
9:18 |
9:18 |
148 144-150 |
1375 |
168 160-174 |
349 337-404 |
7/12 |
10.00 |
1:34:13 |
9:36 |
9:36 |
146 136-150 |
1401 |
168 124-178 |
338 195-404 |
7/11 |
11.00 |
1:43:40 |
9:27 |
9:27 |
147 144-149 |
1389 |
167 162-174 |
352 302-457 |
14/10 |
12.00 |
1:53:08 |
9:28 |
9:28 |
148 146-152 |
1402 |
167 162-172 |
347 333-368 |
7/9 |
13.00 |
2:03:00 |
9:52 |
9:52 |
145 137-149 |
1430 |
165 110-176 |
329 58-357 |
12/10 |
14.00 |
2:12:38 |
9:37 |
9:37 |
148 143-152 |
1424 |
167 162-172 |
349 279-406 |
12/6 |
15.00 |
2:22:13 |
9:35 |
9:35 |
149 147-152 |
1429 |
167 160-174 |
347 303-416 |
13/9 |
16.00 |
2:32:51 |
10:38 |
10:38 |
148 139-154 |
1573 |
165 126-174 |
337 213-444 |
20/16 |
17.00 |
2:42:33 |
9:42 |
9:42 |
146 143-150 |
1417 |
166 160-172 |
340 285-421 |
9/18 |
18.00 |
2:52:23 |
9:50 |
9:50 |
148 146-152 |
1454 |
168 164-174 |
341 324-372 |
11/10 |
19.00 |
3:05:42 |
13:19 |
13:19 |
138 99-151 |
1838 |
163 82-180 |
314 4-390 |
8/11 |
20.00 |
3:15:26 |
9:44 |
9:44 |
146 130-150 |
1421 |
169 162-174 |
334 284-359 |
10/10 |
21.00 |
3:25:19 |
9:53 |
9:53 |
148 147-151 |
1463 |
169 164-176 |
334 307-402 |
9/9 |
22.00 |
3:35:05 |
9:46 |
9:46 |
150 148-154 |
1465 |
169 162-176 |
337 282-397 |
11/14 |
23.00 |
3:45:29 |
10:24 |
10:24 |
146 132-152 |
1517 |
165 122-174 |
312 142-374 |
12/11 |
24.00 |
3:55:47 |
10:18 |
10:18 |
148 141-153 |
1525 |
165 120-176 |
321 206-380 |
12/12 |
25.00 |
4:06:05 |
10:19 |
10:19 |
149 141-152 |
1536 |
166 122-178 |
319 90-351 |
11/7 |
26.00 |
4:16:44 |
10:39 |
10:39 |
149 132-154 |
1586 |
168 82-178 |
329 3-416 |
13/11 |
26.54 |
4:22:12 |
5:28 |
10:12 |
147 135-152 |
1498 |
166 130-174 |
323 215-386 |
6/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.8 |
167 |
26 |
4:11:06 |
9:39 |
Walk |
3.1 |
124 |
0.5 |
8:02 |
15:44 |
Still |
1.2 |
- |
- |
3:04 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:42 |
41.23% |
More |
800m |
4:28 |
8:58 |
47.90% |
More |
1km |
5:36 |
9:00 |
49.81% |
More |
Mile |
9:05 |
9:05 |
52.15% |
More |
5k |
28:44 |
9:15 |
56.22% |
More |
5 miles |
46:33 |
9:19 |
56.75% |
More |
10k |
58:03 |
9:21 |
56.95% |
More |
10 miles |
1:33:54 |
9:23 |
58.33% |
More |
Half |
2:03:52 |
9:27 |
58.59% |
More |
20 miles |
3:15:25 |
9:46 |
58.39% |
More |
Mara |
4:18:45 |
9:53 |
58.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:07 |
8:07 |
58.37 |
5km |
26:59 |
8:41 |
59.86 |
5M |
44:41 |
8:56 |
59.13 |
10km |
56:16 |
9:03 |
58.75 |
10M |
1:33:10 |
9:19 |
58.79 |
Half |
2:04:03 |
9:28 |
58.05 |
20M |
3:14:16 |
9:43 |
58.74 |
Mara |
4:18:38 |
9:52 |
58.83 |
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