Wed 8th May 2024 at 5:32pm by Sprout
Run > General
-
Time
30:00
-
Miles
3.12
-
Min/mi
9:37
-
Pacing
95.4%
-
WAVA
49.29
-
Stride(cm)
99
-
Cals
411
-
Watts
339
-
Cadence
169
-
BPM
124
-
%MHR
68
-
B/mi
1190
-
Asc(m)
26
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 0.5mi - 4:53(9:46/mi) 117/127bpm [1143b/mi] 65cal 347/392W
2) 0.5mi - 4:45(9:30/mi) 125/130bpm [1187b/mi] 68cal 351/402W
3) 0.5mi - 4:42(9:24/mi) 123/127bpm [1156b/mi] 64cal 328/399W
4) 0.5mi - 4:43(9:26/mi) 125/129bpm [1179b/mi] 66cal 344/412W
5) 0.5mi - 4:49(9:38/mi) 124/127bpm [1195b/mi] 65cal 335/354W
6) 0.5mi - 4:55(9:49/mi) 126/135bpm [1238b/mi] 67cal 336/394W
7) 0.12mi - 1:13(9:58/mi) 131/132bpm [1305b/mi] 16cal 276/320W
4:53 4:45 4:42 4:43 4:49 4:55 1:13
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
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 |
1:12 |
1:12 |
9:33 |
99 62-119 |
946 |
166 108-178 |
340 118-392 |
1/2 |
0.25 |
2:24 |
1:13 |
9:42 |
122 119-124 |
1183 |
173 166-180 |
355 347-366 |
3/0 |
0.38 |
3:36 |
1:12 |
9:36 |
125 123-127 |
1200 |
169 164-174 |
348 337-363 |
3/0 |
0.50 |
4:53 |
1:17 |
10:14 |
123 121-127 |
1259 |
168 158-174 |
343 317-368 |
2/0 |
0.63 |
6:03 |
1:10 |
9:17 |
124 122-126 |
1152 |
171 166-176 |
370 343-385 |
4/0 |
0.75 |
7:18 |
1:15 |
10:01 |
123 121-127 |
1233 |
169 160-178 |
323 273-389 |
0/1 |
0.88 |
8:27 |
1:09 |
9:11 |
125 122-128 |
1147 |
171 168-176 |
368 320-400 |
3/0 |
1.00 |
9:39 |
1:13 |
9:41 |
127 120-130 |
1230 |
168 162-176 |
345 291-402 |
2/3 |
1.13 |
10:47 |
1:07 |
8:59 |
120 119-121 |
1078 |
168 162-174 |
323 257-360 |
1/5 |
1.25 |
12:00 |
1:13 |
9:43 |
120 118-123 |
1166 |
171 166-178 |
354 308-399 |
1/2 |
1.38 |
13:11 |
1:11 |
9:30 |
125 123-126 |
1188 |
170 164-176 |
334 318-352 |
1/1 |
1.50 |
14:20 |
1:09 |
9:14 |
127 122-127 |
1172 |
168 162-172 |
326 317-340 |
0/1 |
1.63 |
15:29 |
1:09 |
9:09 |
124 121-125 |
1134 |
170 166-174 |
338 323-352 |
1/2 |
1.75 |
16:42 |
1:13 |
9:44 |
124 123-125 |
1207 |
169 162-176 |
332 112-412 |
1/0 |
1.88 |
17:53 |
1:11 |
9:32 |
127 125-129 |
1211 |
171 166-174 |
377 355-407 |
3/0 |
2.00 |
19:03 |
1:10 |
9:18 |
127 126-128 |
1182 |
169 166-174 |
328 300-362 |
0/4 |
2.13 |
20:18 |
1:15 |
10:00 |
124 123-127 |
1240 |
167 164-174 |
327 310-339 |
1/1 |
2.25 |
21:29 |
1:11 |
9:27 |
124 124-125 |
1173 |
170 166-174 |
329 312-351 |
1/3 |
2.38 |
22:39 |
1:10 |
9:23 |
123 122-125 |
1154 |
170 166-174 |
343 332-354 |
1/1 |
2.50 |
23:52 |
1:13 |
9:44 |
125 125-126 |
1216 |
169 164-174 |
340 331-352 |
1/1 |
2.63 |
25:04 |
1:11 |
9:32 |
124 124-125 |
1182 |
170 166-176 |
325 312-336 |
0/2 |
2.75 |
26:15 |
1:11 |
9:27 |
124 122-126 |
1171 |
169 166-176 |
339 333-343 |
0/1 |
2.88 |
27:30 |
1:16 |
10:05 |
124 121-131 |
1251 |
166 160-168 |
337 318-366 |
3/0 |
3.00 |
28:47 |
1:17 |
10:17 |
133 130-135 |
1367 |
174 102-214 |
354 227-394 |
3/1 |
3.12 |
30:00 |
1:13 |
9:59 |
131 128-131 |
1308 |
162 150-178 |
276 106-316 |
0/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
169 |
3.1 |
29:51 |
9:36 |
Walk |
0.5 |
106 |
0 |
9 |
11:57 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:08 |
36.60% |
More |
800m |
4:34 |
9:12 |
42.77% |
More |
1km |
5:47 |
9:18 |
44.04% |
More |
Mile |
9:21 |
9:21 |
46.25% |
More |
5k |
29:50 |
9:36 |
49.37% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:52 |
7:52 |
55.00 |
5km |
29:51 |
9:36 |
49.33 |
5M |
52:14 |
10:27 |
45.93 |
10km |
1:07:27 |
10:51 |
44.42 |
10M |
1:58:01 |
11:48 |
41.97 |
Half |
2:42:07 |
12:23 |
40.12 |
20M |
4:26:38 |
13:20 |
38.65 |
Mara |
6:06:16 |
13:59 |
37.52 |
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