Sun 28th Apr 2024 at 6:41am by Espen
Run > General
-
Time
1:30:18
-
Miles
11.92
-
Min/mi
7:35
-
Pacing
88%
-
WAVA
64.22
-
Stride(cm)
113
-
Cals
1178
-
Watts
355
-
Cadence
187
-
BPM
144
-
%MHR
72.9
-
B/mi
1087
-
Asc(m)
119
-
Hillscore
9
-
Surface
Road
Notes & Comments
1) 1km - 5:09(5:09/km) 125/144bpm [643b/km] 54cal 301/374W
2) 1km - 5:23(5:23/km) 128/139bpm [689b/km] 64cal 326/386W
3) 1km - 5:31(5:31/km) 127/135bpm [701b/km] 63cal 318/383W
4) 1km - 5:10(5:10/km) 124/135bpm [641b/km] 58cal 310/406W
5) 1km - 5:19(5:19/km) 127/132bpm [676b/km] 60cal 315/351W
6) 0.64km - 3:27(5:24/km) 127/133bpm [685b/km] 39cal 311/354W
7) 1km - 4:41(4:41/km) 139/146bpm [650b/km] 61cal 351/389W
8) 1km - 4:48(4:48/km) 139/146bpm [668b/km] 62cal 356/462W
9) 1km - 4:44(4:44/km) 140/149bpm [663b/km] 61cal 345/421W
10) 1km - 4:42(4:42/km) 142/153bpm [667b/km] 61cal 355/486W
11) 1km - 4:40(4:40/km) 147/159bpm [686b/km] 63cal 364/455W
12) 1km - 4:34(4:34/km) 146/151bpm [668b/km] 60cal 352/399W
13) 0.41km - 1:50(4:26/km) 151/155bpm [669b/km] 26cal 361/390W
14) 1km - 3:57(3:57/km) 161/165bpm [637b/km] 59cal 416/475W
15) 1km - 3:55(3:55/km) 164/167bpm [644b/km] 59cal 411/511W
16) 1km - 4:03(4:03/km) 163/165bpm [660b/km] 61cal 397/430W
17) 1km - 4:00(4:00/km) 164/166bpm [657b/km] 60cal 390/421W
18) 1km - 4:07(4:07/km) 165/167bpm [680b/km] 63cal 408/463W
19) 1km - 4:29(4:29/km) 160/164bpm [717b/km] 64cal 389/461W
20) 1km - 4:59(4:59/km) 155/163bpm [773b/km] 69cal 368/445W
21) 0.09km - 29(5:33/km) 156/158bpm [865b/km] 7cal 411/459W
22) 0.04km - 18(7:56/km) 158/159bpm [1253b/km] 4cal 407/462W
5:09 5:23 5:31 5:10 5:19 3:27 4:41 4:48 4:44 4:42 4:40 4:34 1:50 3:57 3:55 4:03 4:00 4:07 4:29 4:59 29 18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.50 |
4:09 |
4:09 |
8:18 |
121 75-140 |
1005 |
172 100-180 |
300 54-374 |
2/29 |
1.00 |
8:16 |
4:07 |
8:14 |
129 115-144 |
1062 |
176 170-182 |
312 258-362 |
2/15 |
1.50 |
12:48 |
4:32 |
9:03 |
131 121-138 |
1186 |
178 172-182 |
325 242-386 |
16/5 |
2.00 |
17:12 |
4:24 |
8:47 |
126 114-135 |
1108 |
176 168-182 |
319 244-406 |
9/15 |
2.50 |
21:20 |
4:08 |
8:16 |
124 119-128 |
1025 |
177 170-182 |
314 224-357 |
10/16 |
3.00 |
25:35 |
4:16 |
8:31 |
127 123-132 |
1082 |
179 174-184 |
317 287-350 |
5/7 |
3.50 |
29:56 |
4:21 |
8:42 |
127 121-133 |
1105 |
178 172-182 |
310 292-354 |
5/3 |
4.00 |
33:42 |
3:46 |
7:31 |
139 123-146 |
1045 |
184 178-188 |
350 293-389 |
3/4 |
4.50 |
37:36 |
3:55 |
7:49 |
139 134-143 |
1087 |
183 174-188 |
351 251-462 |
5/5 |
5.00 |
41:24 |
3:48 |
7:36 |
141 137-146 |
1072 |
187 182-190 |
357 309-396 |
8/9 |
5.50 |
45:12 |
3:48 |
7:35 |
139 132-149 |
1055 |
187 180-192 |
342 299-421 |
5/6 |
6.00 |
48:58 |
3:46 |
7:33 |
143 133-153 |
1079 |
188 184-194 |
358 323-486 |
3/7 |
6.50 |
52:44 |
3:46 |
7:31 |
147 140-159 |
1106 |
191 186-198 |
375 328-455 |
7/3 |
7.00 |
56:27 |
3:43 |
7:26 |
145 137-159 |
1078 |
190 184-196 |
345 278-399 |
15/8 |
7.50 |
1:00:02 |
3:35 |
7:09 |
150 146-155 |
1074 |
193 186-202 |
356 340-390 |
6/12 |
8.00 |
1:03:13 |
3:11 |
6:23 |
161 152-164 |
1027 |
197 192-202 |
420 360-475 |
3/2 |
8.50 |
1:06:23 |
3:10 |
6:19 |
164 162-167 |
1036 |
201 198-204 |
419 362-511 |
6/5 |
9.00 |
1:09:36 |
3:13 |
6:26 |
163 162-165 |
1048 |
202 198-206 |
399 376-430 |
3/5 |
9.50 |
1:12:49 |
3:13 |
6:26 |
164 162-166 |
1056 |
201 196-206 |
394 372-424 |
4/2 |
10.00 |
1:16:03 |
3:14 |
6:29 |
164 159-167 |
1062 |
200 192-204 |
388 306-424 |
6/10 |
10.50 |
1:19:20 |
3:16 |
6:33 |
165 163-167 |
1080 |
199 194-202 |
410 380-463 |
8/4 |
11.00 |
1:22:49 |
3:30 |
6:59 |
161 157-166 |
1125 |
196 178-202 |
386 331-461 |
7/7 |
11.50 |
1:26:52 |
4:03 |
8:06 |
159 156-163 |
1289 |
193 184-198 |
399 355-445 |
29/0 |
11.92 |
1:30:18 |
3:26 |
8:12 |
153 144-159 |
1255 |
185 156-198 |
358 262-462 |
14/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
187 |
11.9 |
1:30:15 |
7:34 |
Walk |
0.0 |
101 |
0 |
1 |
9:54 |
Still |
0.0 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:30 |
6:00 |
54.53% |
More |
800m |
3:06 |
6:14 |
61.50% |
More |
1km |
3:53 |
6:15 |
63.97% |
More |
Mile |
6:19 |
6:19 |
66.97% |
More |
5k |
20:02 |
6:27 |
71.78% |
More |
5 miles |
33:49 |
6:46 |
69.21% |
More |
10k |
43:02 |
6:56 |
67.89% |
More |
10 miles |
1:13:40 |
7:22 |
65.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:32 |
6:32 |
64.69 |
5km |
21:43 |
6:59 |
66.22 |
5M |
35:57 |
7:11 |
65.10 |
10km |
45:16 |
7:17 |
64.54 |
10M |
1:14:58 |
7:30 |
64.40 |
Half |
1:39:48 |
7:37 |
63.50 |
20M |
2:36:17 |
7:49 |
64.26 |
Mara |
3:28:05 |
7:57 |
64.35 |
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