Fri 26th Apr 2024 at 5:35pm by Rich963
Run > Steady-State
-
Time
48:52
-
Miles
5.22
-
Min/mi
9:22
-
Pacing
89.3%
-
WAVA
49.24
-
Stride(cm)
108
-
Cals
643
-
Watts
369
-
Cadence
158
-
BPM
125
-
%MHR
70.8
-
B/mi
1166
-
Asc(m)
98
-
Hillscore
10
-
Surface
Road
Notes & Comments
1) 1mi - 9:45(9:45/mi) 117/128bpm [1142b/mi] 125cal 362/460W
2) 1mi - 9:20(9:20/mi) 126/131bpm [1175b/mi] 128cal 384/433W
3) 1mi - 10:11(10:11/mi) 132/141bpm [1343b/mi] 142cal 408/498W
4) 1mi - 8:29(8:29/mi) 122/130bpm [1035b/mi] 105cal 339/406W
5) 1mi - 8:41(8:41/mi) 127/130bpm [1102b/mi] 114cal 362/381W
6) 0.22mi - 2:27(11:05/mi) 120/133bpm [1329b/mi] 29cal 305/413W
9:45 9:20 10:11 8:29 8:41 2:27
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 |
2:32 |
2:32 |
10:07 |
106 73-116 |
1072 |
155 114-164 |
349 83-438 |
1/5 |
0.50 |
4:59 |
2:27 |
9:47 |
117 113-121 |
1145 |
159 154-160 |
364 341-460 |
4/2 |
0.75 |
7:24 |
2:25 |
9:42 |
121 118-124 |
1173 |
159 158-162 |
363 346-398 |
4/1 |
1.00 |
9:45 |
2:21 |
9:23 |
124 119-128 |
1163 |
159 158-162 |
373 353-391 |
4/0 |
1.25 |
12:02 |
2:17 |
9:09 |
126 122-129 |
1154 |
160 158-162 |
376 358-399 |
4/1 |
1.50 |
14:21 |
2:19 |
9:16 |
128 124-131 |
1186 |
159 156-160 |
394 357-433 |
8/0 |
1.75 |
16:40 |
2:19 |
9:16 |
124 123-128 |
1148 |
158 158-160 |
374 350-405 |
3/1 |
2.00 |
19:04 |
2:24 |
9:38 |
125 121-127 |
1203 |
158 158-160 |
391 366-412 |
7/0 |
2.25 |
21:47 |
2:42 |
10:50 |
129 124-135 |
1396 |
158 156-158 |
423 384-482 |
19/0 |
2.50 |
24:33 |
2:46 |
11:05 |
135 131-140 |
1496 |
158 152-160 |
425 370-498 |
23/0 |
2.75 |
26:56 |
2:23 |
9:32 |
136 130-141 |
1296 |
159 158-160 |
395 367-448 |
23/0 |
3.00 |
29:15 |
2:19 |
9:16 |
128 126-130 |
1186 |
160 158-160 |
382 367-391 |
3/3 |
3.25 |
31:22 |
2:07 |
8:28 |
124 116-130 |
1049 |
161 158-166 |
333 264-406 |
2/5 |
3.50 |
33:26 |
2:04 |
8:16 |
117 113-121 |
967 |
161 160-164 |
311 254-368 |
0/46 |
3.75 |
35:36 |
2:10 |
8:41 |
123 115-126 |
1068 |
160 128-162 |
349 233-371 |
0/13 |
4.00 |
37:44 |
2:08 |
8:32 |
126 123-128 |
1074 |
161 160-162 |
363 334-381 |
0/11 |
4.25 |
39:55 |
2:11 |
8:46 |
126 120-128 |
1104 |
160 158-162 |
369 355-381 |
0/7 |
4.50 |
42:04 |
2:09 |
8:35 |
128 125-130 |
1099 |
160 160-162 |
358 327-381 |
1/7 |
4.75 |
44:14 |
2:10 |
8:38 |
127 125-129 |
1097 |
161 160-162 |
358 347-370 |
1/6 |
5.00 |
46:25 |
2:11 |
8:44 |
127 124-130 |
1110 |
161 160-162 |
364 343-381 |
2/4 |
5.22 |
48:53 |
2:28 |
11:09 |
120 101-133 |
1338 |
144 120-160 |
305 182-413 |
3/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.3 |
159 |
5.1 |
47:34 |
9:16 |
Walk |
2.7 |
125 |
0.1 |
1:19 |
14:56 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:07 |
39.78% |
More |
800m |
4:08 |
8:20 |
45.22% |
More |
1km |
5:13 |
8:24 |
46.77% |
More |
Mile |
8:28 |
8:28 |
49.17% |
More |
5k |
28:15 |
9:06 |
50.12% |
More |
5 miles |
46:12 |
9:14 |
49.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:09 |
8:09 |
51.07 |
5km |
27:50 |
8:58 |
50.87 |
5M |
46:38 |
9:20 |
49.38 |
10km |
59:02 |
9:30 |
48.68 |
10M |
1:38:53 |
9:53 |
48.01 |
Half |
2:12:31 |
10:07 |
47.02 |
20M |
3:29:39 |
10:29 |
47.09 |
Mara |
4:40:57 |
10:43 |
46.86 |
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