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Wed 23rd Apr 2025 at 6:25pm by Nicola1106
Run > General
-
Time
37:19
-
Miles
5.01
-
Min/mi
7:27
-
Pacing
30.2%
-
WAVA
66.24
-
Stride(cm)
121
-
Cals
478
-
Watts
309
-
Cadence
178
-
BPM
151
-
%MHR
78.7
-
B/mi
1126
-
Asc(m)
20
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1mi - 7:29(7:29/mi) 124/141bpm [928b/mi] 79cal 321/426W
2) 0.68mi - 5:00(7:20/mi) 128/132bpm [939b/mi] 57cal 313/362W
3) 0.04mi - 15(6:46/mi) 132/133bpm [892b/mi] 3cal 330/369W
4) 0.1mi - 45(7:31/mi) 131/135bpm [984b/mi] 9cal 324/359W
5) 0.08mi - 30(6:31/mi) 154/166bpm [1005b/mi] 7cal 326/394W
6) 0.06mi - 30(7:42/mi) 167/168bpm [1287b/mi] 7cal 303/351W
7) 0.12mi - 45(6:24/mi) 166/169bpm [1061b/mi] 11cal 333/363W
8) 0.03mi - 15(7:57/mi) 170/171bpm [1351b/mi] 4cal 317/341W
9) 0.16mi - 1:00(6:17/mi) 170/171bpm [1067b/mi] 15cal 339/362W
10) 0.03mi - 15(8:27/mi) 170/170bpm [1435b/mi] 4cal 319/349W
11) 0.11mi - 45(6:41/mi) 167/169bpm [1116b/mi] 11cal 323/341W
12) 0.06mi - 30(8:54/mi) 165/166bpm [1468b/mi] 7cal 282/331W
13) 0.08mi - 30(6:33/mi) 165/166bpm [1080b/mi] 7cal 317/411W
14) 0.09mi - 45(8:31/mi) 167/169bpm [1423b/mi] 10cal 290/402W
15) 0.04mi - 15(6:38/mi) 164/166bpm [1089b/mi] 3cal 275/356W
16) 1mi - 7:11(7:11/mi) 168/172bpm [1207b/mi] 102cal 297/370W
17) 0.2mi - 1:31(7:37/mi) 166/166bpm [1264b/mi] 21cal 287/299W
18) 1mi - 7:55(7:55/mi) 162/168bpm [1282b/mi] 105cal 298/334W
19) 0.02mi - 10(10:00/mi) 162/162bpm [1620b/mi] 2cal 332/334W
20) 0.13mi - 1:02(8:09/mi) 162/163bpm [1321b/mi] 14cal 303/340W
7:29 5:00 15 45 30 30 45 15 1:00 15 45 30 30 45 15 7:11 1:31 7:55 10 1:02
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 |
1:52 |
1:52 |
7:28 |
111 67-134 |
829 |
171 112-176 |
340 96-399 |
3/2 |
0.50 |
3:47 |
1:55 |
7:39 |
138 134-141 |
1056 |
176 174-178 |
317 293-341 |
2/3 |
0.75 |
8:51 |
5:04 +3:11
|
20:18 |
135 83-140 |
2740 |
175 122-178 |
304 80-324 |
0/6 |
1.00 |
10:40 |
1:49 |
7:15 |
112 81-126 |
812 |
176 172-180 |
331 98-426 |
2/7 |
1.25 |
12:30 |
1:50 |
7:21 |
126 125-129 |
926 |
178 176-184 |
315 295-338 |
2/4 |
1.50 |
14:23 |
1:52 |
7:30 |
129 127-130 |
967 |
182 176-184 |
297 279-323 |
2/1 |
1.75 |
16:09 |
1:47 |
7:07 |
130 127-134 |
926 |
179 174-184 |
330 289-369 |
2/3 |
2.00 |
17:55 |
1:46 |
7:02 |
153 129-168 |
1076 |
180 174-188 |
317 272-394 |
3/3 |
2.25 |
19:33 |
1:38 |
6:31 |
169 164-171 |
1101 |
183 174-188 |
337 271-363 |
2/3 |
2.50 |
21:25 |
1:52 |
7:28 |
167 164-170 |
1248 |
178 168-188 |
306 250-349 |
3/2 |
2.75 |
23:12 |
1:47 |
7:08 |
166 163-171 |
1185 |
179 170-190 |
306 248-411 |
1/2 |
3.00 |
25:10 |
1:58 +9
|
7:51 |
168 162-171 |
1319 |
179 176-184 |
307 273-370 |
2/2 |
3.25 |
26:55 |
1:45 |
7:02 |
170 168-172 |
1195 |
180 176-184 |
301 286-315 |
3/3 |
3.50 |
28:45 |
1:50 |
7:20 |
168 162-170 |
1233 |
179 172-184 |
297 278-330 |
2/4 |
3.75 |
30:37 |
1:52 |
7:28 |
166 165-167 |
1240 |
181 178-186 |
290 279-300 |
3/3 |
4.00 |
32:31 |
1:54 |
7:34 |
165 162-166 |
1249 |
179 176-182 |
285 278-299 |
2/3 |
4.25 |
34:25 |
1:54 |
7:37 |
165 162-168 |
1256 |
181 176-186 |
303 278-332 |
4/1 |
4.50 |
36:21 |
1:56 |
7:44 |
163 161-167 |
1262 |
179 176-182 |
304 270-326 |
1/3 |
4.75 |
38:25 |
2:04 |
8:14 |
160 158-162 |
1318 |
176 168-178 |
289 253-326 |
3/1 |
5.00 |
40:33 |
2:09 |
8:35 |
161 158-163 |
1383 |
176 172-184 |
309 263-340 |
12/1 |
5.01 |
40:39 |
6 |
7:53 |
162 161-162 |
1278 |
180 180-180 |
281 278-284 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.1 |
178 |
5 |
37:11 |
8:06 |
Walk |
0.3 |
115 |
0 |
8 |
10:40 |
Pause |
7.6 |
- |
- |
3:20 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:30 |
56.51% |
More |
800m |
3:20 |
6:43 |
60.24% |
More |
1km |
4:13 |
6:47 |
62.11% |
More |
Mile |
6:56 |
6:56 |
63.95% |
More |
5k |
22:34 |
7:16 |
67.14% |
More |
5 miles |
40:33 |
8:07 |
60.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:46 |
6:46 |
65.57 |
5km |
22:29 |
7:14 |
67.40 |
5M |
37:14 |
7:27 |
66.20 |
10km |
46:53 |
7:33 |
65.58 |
10M |
1:17:38 |
7:46 |
65.16 |
Half |
1:43:22 |
7:53 |
64.68 |
20M |
2:41:52 |
8:06 |
64.32 |
Mara |
3:35:31 |
8:14 |
63.73 |
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