Thu 25th Apr 2024 at 6:46am by Craig
Run > General
-
Time
39:38
-
Miles
4.75
-
Min/mi
8:21
-
Pacing
43.7%
-
WAVA
54.70
-
Stride(cm)
115
-
Cals
532
-
Watts
356
-
Cadence
168
-
BPM
134
-
%MHR
68.3
-
B/mi
1122
-
Asc(m)
82
-
Hillscore
7
-
Surface
Road
Notes & Comments
1) 1mi - 8:21(8:21/mi) 124/140bpm [1035b/mi] 105cal 335/434W
2) 1mi - 8:22(8:22/mi) 133/142bpm [1112b/mi] 110cal 350/491W
3) 1mi - 8:29(8:29/mi) 135/145bpm [1145b/mi] 114cal 368/509W
4) 1mi - 8:14(8:14/mi) 140/148bpm [1152b/mi] 114cal 326/455W
5) 0.75mi - 6:13(8:17/mi) 143/147bpm [1185b/mi] 89cal 351/429W
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 |
2:07 |
2:07 |
8:28 |
111 72-136 |
940 |
166 158-168 |
344 312-384 |
3/6 |
0.50 |
4:11 |
2:04 |
8:15 |
134 132-138 |
1106 |
167 162-170 |
359 303-434 |
4/4 |
0.75 |
6:20 |
2:09 +8
|
8:38 |
134 130-140 |
1157 |
169 164-172 |
351 319-390 |
1/4 |
1.00 |
11:27 |
5:07 +2:58
|
20:26 |
117 89-134 |
2391 |
170 142-172 |
357 1-400 |
3/1 |
1.25 |
13:48 |
2:21 +8
|
9:23 |
132 120-139 |
1238 |
167 162-170 |
389 332-491 |
12/1 |
1.50 |
16:11 |
2:23 +22
|
9:34 |
132 128-136 |
1262 |
168 164-170 |
354 299-392 |
3/4 |
1.75 |
18:17 |
2:06 |
8:24 |
138 133-142 |
1158 |
169 166-174 |
396 306-455 |
10/1 |
2.00 |
20:50 |
2:33 +31
|
10:11 |
128 118-142 |
1303 |
167 160-172 |
318 248-425 |
3/20 |
2.25 |
23:05 |
2:15 |
9:02 |
133 123-140 |
1201 |
167 162-172 |
411 346-509 |
18/1 |
2.50 |
26:10 |
3:05 +1:00
|
12:19 |
131 112-142 |
1614 |
169 166-172 |
350 330-397 |
4/2 |
2.75 |
28:06 |
1:57 |
7:46 |
136 128-139 |
1056 |
167 162-170 |
306 253-345 |
0/20 |
3.00 |
30:19 |
2:12 |
8:50 |
141 137-145 |
1244 |
168 164-172 |
417 294-497 |
20/1 |
3.25 |
32:25 |
2:06 |
8:25 |
138 133-143 |
1161 |
168 150-174 |
317 274-371 |
0/12 |
3.50 |
34:26 |
2:01 |
8:03 |
141 134-143 |
1134 |
170 166-174 |
372 334-455 |
5/1 |
3.75 |
36:25 |
1:59 |
7:56 |
140 138-143 |
1111 |
166 158-172 |
320 247-378 |
1/14 |
4.00 |
38:32 |
2:08 |
8:31 |
142 139-148 |
1210 |
168 156-172 |
331 145-362 |
1/2 |
4.25 |
40:37 |
2:05 |
8:19 |
144 143-147 |
1197 |
168 162-170 |
353 310-405 |
4/2 |
4.50 |
42:41 |
2:04 |
8:17 |
142 140-143 |
1176 |
168 160-172 |
331 295-374 |
3/4 |
4.75 |
44:46 |
2:05 |
8:20 |
144 141-147 |
1200 |
167 162-172 |
370 329-429 |
7/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.5 |
167 |
4.6 |
38:01 |
9:22 |
Walk |
2.9 |
160 |
0.1 |
1:26 |
9:43 |
Still |
0.4 |
- |
- |
12 |
- |
Pause |
10.3 |
- |
- |
5:07 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:39 |
41.99% |
More |
800m |
3:57 |
7:57 |
46.93% |
More |
1km |
5:02 |
8:06 |
48.14% |
More |
Mile |
8:11 |
8:11 |
50.46% |
More |
5k |
27:17 |
8:47 |
51.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:18 |
7:18 |
56.59 |
5km |
25:00 |
8:03 |
56.20 |
5M |
41:54 |
8:23 |
54.51 |
10km |
53:03 |
8:32 |
53.74 |
10M |
1:28:55 |
8:54 |
52.95 |
Half |
1:59:12 |
9:06 |
51.84 |
20M |
3:08:41 |
9:26 |
51.89 |
Mara |
4:12:57 |
9:39 |
51.61 |
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