-
Time
45:31
-
Miles
4.21
-
Min/mi
10:49
-
Pacing
68.4%
-
WAVA
53.66
-
Stride(cm)
91
-
Cals
399
-
Watts
230
-
Cadence
164
-
BPM
121
-
%MHR
65.3
-
B/mi
1306
-
Asc(m)
50
-
Hillscore
4
-
Surface
Mixed
Notes & Comments
4 comments
RR group run - reverse-run loop which felt a bit odd! Good turnout despite unpromising weather, but the rain just about stayed away.
1) 1mi - 11:30(11:30/mi) 113/129bpm [1300b/mi] 96cal 214/308W
2) 1mi - 10:50(10:50/mi) 120/130bpm [1300b/mi] 94cal 220/295W
3) 1mi - 10:33(10:33/mi) 126/138bpm [1330b/mi] 96cal 239/320W
4) 1mi - 10:27(10:27/mi) 124/132bpm [1296b/mi] 94cal 230/310W
5) 0.21mi - 2:10(10:10/mi) 126/128bpm [1280b/mi] 19cal 229/265W
11:30 10:50 10:33 10:27 2:10
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 |
2:44 |
2:44 +1:03
|
21:50 |
96 73-106 |
2096 |
160 154-168 |
180 9-279 |
3/7 |
0.25 |
4:10 |
1:26 |
11:30 |
105 101-110 |
1207 |
163 156-170 |
215 197-234 |
1/3 |
0.38 |
5:31 |
1:21 |
10:45 |
113 110-118 |
1215 |
166 160-170 |
209 201-218 |
0/2 |
0.50 |
6:51 |
1:21 |
10:45 |
114 111-118 |
1225 |
166 164-170 |
231 217-241 |
1/1 |
0.63 |
8:24 |
1:33 |
12:25 |
116 114-117 |
1440 |
163 148-170 |
222 125-247 |
2/0 |
0.75 |
9:43 |
1:19 |
10:28 |
119 117-120 |
1246 |
164 162-168 |
223 215-234 |
2/2 |
0.88 |
11:10 |
1:27 |
11:38 |
121 113-125 |
1408 |
159 102-166 |
217 53-246 |
1/2 |
1.00 |
12:32 |
1:22 |
10:58 |
121 113-129 |
1327 |
166 162-176 |
252 69-308 |
3/2 |
1.13 |
13:51 |
1:19 |
10:31 |
130 128-130 |
1367 |
165 162-170 |
241 214-275 |
7/0 |
1.25 |
15:11 |
1:20 |
10:41 |
126 124-128 |
1347 |
163 160-166 |
243 218-295 |
3/2 |
1.38 |
16:31 |
1:20 |
10:38 |
122 120-126 |
1297 |
161 154-166 |
229 200-249 |
2/1 |
1.50 |
18:41 |
2:10 +46
|
17:19 |
111 100-122 |
1922 |
164 160-170 |
216 195-260 |
4/5 |
1.63 |
19:57 |
1:16 |
10:06 |
118 116-120 |
1191 |
165 162-168 |
217 210-227 |
1/5 |
1.75 |
21:16 |
1:19 |
10:35 |
120 119-121 |
1269 |
163 158-166 |
229 218-241 |
1/4 |
1.88 |
22:48 |
1:32 |
12:16 |
115 112-118 |
1410 |
157 106-166 |
196 58-235 |
2/7 |
2.00 |
24:08 |
1:20 |
10:38 |
117 112-121 |
1244 |
163 158-166 |
226 210-242 |
1/4 |
2.13 |
25:21 |
1:14 |
9:50 |
126 122-128 |
1240 |
163 160-166 |
236 230-240 |
1/1 |
2.25 |
26:36 |
1:15 |
9:58 |
128 127-128 |
1275 |
163 162-166 |
240 235-248 |
1/1 |
2.38 |
27:55 |
1:19 |
10:31 |
126 124-128 |
1325 |
164 162-168 |
232 222-238 |
1/1 |
2.50 |
29:15 |
1:20 |
10:37 |
125 123-127 |
1327 |
162 158-166 |
227 196-254 |
1/1 |
2.63 |
31:41 |
2:26 +55
|
19:31 |
126 116-138 |
2460 |
162 156-166 |
276 213-320 |
9/1 |
2.75 |
32:54 |
1:13 |
9:46 |
124 116-128 |
1210 |
165 162-168 |
268 238-316 |
10/2 |
2.88 |
34:17 |
1:23 |
11:02 |
128 123-131 |
1413 |
162 156-168 |
236 197-270 |
3/2 |
3.00 |
35:36 |
1:19 |
10:31 |
125 123-128 |
1314 |
165 162-172 |
241 217-271 |
4/1 |
3.13 |
37:00 |
1:24 |
11:13 |
130 128-132 |
1459 |
165 160-172 |
258 204-310 |
7/0 |
3.25 |
38:21 |
1:21 |
10:46 |
122 119-128 |
1314 |
162 154-170 |
198 169-228 |
2/5 |
3.38 |
39:34 |
1:13 |
9:46 |
123 119-124 |
1202 |
168 164-172 |
235 210-253 |
0/4 |
3.50 |
40:55 |
1:21 |
10:44 |
124 123-126 |
1331 |
166 164-170 |
225 211-245 |
2/3 |
3.63 |
42:49 |
1:54 +36
|
15:13 |
115 105-124 |
1749 |
166 160-174 |
222 146-264 |
1/6 |
3.75 |
44:04 |
1:15 |
10:00 |
123 116-128 |
1231 |
168 162-172 |
247 235-262 |
1/2 |
3.88 |
45:25 |
1:21 |
10:50 |
128 126-130 |
1386 |
165 150-174 |
247 201-281 |
3/1 |
4.00 |
46:40 |
1:15 |
9:56 |
128 125-130 |
1273 |
166 162-168 |
227 220-243 |
1/3 |
4.13 |
47:55 |
1:15 |
10:00 |
125 123-127 |
1249 |
167 162-170 |
222 206-243 |
1/4 |
4.21 |
48:50 |
55 |
10:27 |
128 127-128 |
1337 |
167 160-170 |
239 221-265 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.1 |
164 |
4.2 |
45:15 |
11:33 |
Walk |
0.3 |
104 |
0 |
10 |
22:44 |
Still |
0.2 |
- |
- |
5 |
- |
Pause |
6.4 |
- |
- |
3:20 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
34 |
9:03 |
38.97% |
More |
200m |
1:10 |
9:26 |
41.30% |
More |
400m |
2:26 |
9:47 |
42.53% |
More |
800m |
5:00 |
10:04 |
46.44% |
More |
1km |
6:16 |
10:05 |
48.25% |
More |
Mile |
10:32 |
10:32 |
48.51% |
More |
5k |
35:09 |
11:19 |
50.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:23 |
9:23 |
54.42 |
5km |
32:36 |
10:30 |
54.73 |
5M |
54:59 |
11:00 |
53.07 |
10km |
1:09:49 |
11:14 |
52.38 |
10M |
1:57:46 |
11:47 |
51.29 |
Half |
2:38:26 |
12:06 |
49.85 |
20M |
4:12:13 |
12:37 |
49.43 |
Mara |
5:39:19 |
12:57 |
48.75 |
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