Sun 5th May 2024 at 6:57am by chrischew01
Run > Medium Long Run
-
Time
1:44:18
-
Miles
12.37
-
Min/mi
8:26
-
Pacing
71.3%
-
WAVA
63.17
-
Stride(cm)
119
-
Cals
1206
-
Watts
299
-
Cadence
160
-
BPM
148
-
%MHR
80.8
-
B/mi
1246
-
Asc(m)
105
-
Hillscore
6
-
Surface
Road
Notes & Comments
1) 19.9km - 1:44:18(5:14/km) 148/160bpm [776b/km] 1206cal 298/369W
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 |
4:30 |
4:30 |
9:00 |
133 92-143 |
1197 |
156 114-160 |
315 107-368 |
20/1 |
1.00 |
8:56 |
4:26 |
8:51 |
144 139-148 |
1275 |
159 156-166 |
304 260-326 |
13/0 |
1.50 |
13:14 |
4:18 |
8:36 |
142 137-146 |
1222 |
161 158-166 |
290 278-306 |
4/3 |
2.00 |
17:26 |
4:12 |
8:25 |
142 137-149 |
1195 |
161 160-164 |
299 282-314 |
4/6 |
2.50 |
21:34 |
4:08 |
8:16 |
144 140-149 |
1189 |
161 158-164 |
299 289-316 |
2/5 |
3.00 |
25:41 |
4:07 |
8:14 |
147 141-150 |
1209 |
161 160-164 |
308 270-336 |
3/6 |
3.50 |
29:48 |
4:07 |
8:14 |
145 142-147 |
1195 |
161 158-166 |
297 273-313 |
3/11 |
4.00 |
33:56 |
4:08 |
8:17 |
144 139-148 |
1192 |
161 158-164 |
289 271-310 |
1/13 |
4.50 |
38:13 |
4:17 |
8:33 |
146 143-148 |
1248 |
160 156-162 |
301 273-333 |
8/5 |
5.00 |
42:22 |
4:09 |
8:18 |
146 143-150 |
1211 |
161 160-166 |
312 281-369 |
6/5 |
5.50 |
46:26 |
4:04 |
8:08 |
147 143-150 |
1195 |
161 160-166 |
301 276-349 |
4/12 |
6.00 |
50:39 |
4:14 |
8:28 |
149 144-155 |
1261 |
161 158-162 |
305 280-343 |
9/5 |
6.50 |
56:49 |
6:10 +2:08
|
12:20 |
140 118-148 |
1727 |
162 156-168 |
307 267-367 |
8/11 |
7.00 |
1:01:04 |
4:14 |
8:29 |
148 142-153 |
1255 |
162 158-166 |
311 277-347 |
11/0 |
7.50 |
1:05:09 |
4:05 |
8:10 |
150 145-155 |
1225 |
161 158-164 |
300 286-344 |
3/9 |
8.00 |
1:09:21 |
4:12 |
8:24 |
150 146-151 |
1260 |
160 154-164 |
301 283-350 |
6/8 |
8.50 |
1:13:29 |
4:08 |
8:16 |
148 144-152 |
1223 |
161 154-166 |
299 269-354 |
4/12 |
9.00 |
1:17:32 |
4:04 |
8:07 |
148 144-154 |
1202 |
160 158-164 |
287 265-305 |
2/12 |
9.50 |
1:21:52 |
4:19 |
8:38 |
151 147-155 |
1305 |
159 154-162 |
298 227-344 |
11/7 |
10.00 |
1:26:06 |
4:14 |
8:28 |
152 148-155 |
1287 |
159 156-162 |
287 253-307 |
2/8 |
10.50 |
1:30:32 |
4:27 |
8:53 |
154 150-157 |
1368 |
158 154-162 |
293 259-337 |
10/2 |
11.00 |
1:34:48 |
4:16 |
8:32 |
153 149-158 |
1304 |
158 154-164 |
289 267-325 |
5/10 |
11.50 |
1:39:03 |
4:15 |
8:30 |
157 150-160 |
1334 |
160 156-164 |
288 269-309 |
3/4 |
12.00 |
1:43:15 |
4:12 |
8:25 |
157 153-159 |
1321 |
158 154-162 |
297 253-344 |
4/4 |
12.36 |
1:46:26 |
3:11 |
8:44 |
159 158-160 |
1388 |
158 150-162 |
292 267-327 |
4/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.0 |
160 |
12.4 |
1:44:15 |
8:36 |
Walk |
0.0 |
114 |
0 |
3 |
10:20 |
Pause |
2.0 |
- |
- |
2:08 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:48 |
44.84% |
More |
800m |
3:58 |
7:58 |
52.29% |
More |
1km |
5:01 |
8:04 |
53.80% |
More |
Mile |
8:08 |
8:08 |
56.27% |
More |
5k |
25:38 |
8:15 |
60.86% |
More |
5 miles |
41:40 |
8:20 |
61.15% |
More |
10k |
52:18 |
8:25 |
60.92% |
More |
10 miles |
1:25:44 |
8:34 |
61.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:09 |
7:09 |
64.05 |
5km |
23:55 |
7:42 |
65.24 |
5M |
39:43 |
7:57 |
64.15 |
10km |
50:04 |
8:03 |
63.64 |
10M |
1:23:09 |
8:19 |
63.44 |
Half |
1:50:52 |
8:28 |
62.52 |
20M |
2:54:03 |
8:42 |
63.10 |
Mara |
3:52:05 |
8:51 |
63.10 |
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