Fri 10th May 2024 at 9:25am by usc215
Run > Medium Long Run
-
Time
1:39:30
-
Miles
11.24
-
Min/mi
8:51
-
Pacing
86.6%
-
WAVA
60.47
-
Stride(cm)
115
-
Cals
1300
-
Watts
331
-
Cadence
159
-
BPM
144
-
%MHR
85.6
-
B/mi
1273
-
Asc(m)
103
-
Hillscore
6
-
Surface
Road
Notes & Comments
4 comments
1) 1km - 5:29(5:29/km) 132/146bpm [723b/km] 68cal 320/426W
2) 1km - 5:08(5:08/km) 139/148bpm [714b/km] 69cal 353/409W
3) 1km - 5:20(5:20/km) 138/142bpm [736b/km] 70cal 336/396W
4) 1km - 5:27(5:27/km) 141/145bpm [770b/km] 72cal 341/416W
5) 1km - 5:36(5:36/km) 142/145bpm [796b/km] 73cal 339/375W
6) 1km - 5:27(5:27/km) 142/146bpm [774b/km] 71cal 332/357W
7) 1km - 6:19(6:19/km) 140/149bpm [885b/km] 80cal 288/363W
8) 1km - 5:30(5:30/km) 146/152bpm [803b/km] 73cal 338/370W
9) 1km - 5:21(5:21/km) 147/157bpm [787b/km] 71cal 335/427W
10) 1km - 5:56(5:56/km) 145/154bpm [860b/km] 77cal 306/417W
11) 1km - 5:28(5:28/km) 143/149bpm [781b/km] 70cal 325/375W
12) 1km - 5:29(5:29/km) 144/148bpm [790b/km] 71cal 323/342W
13) 1km - 5:28(5:28/km) 144/149bpm [787b/km] 70cal 316/347W
14) 1km - 5:20(5:20/km) 146/152bpm [779b/km] 70cal 326/381W
15) 1km - 5:18(5:18/km) 148/152bpm [785b/km] 71cal 329/352W
16) 1km - 5:26(5:26/km) 150/155bpm [816b/km] 73cal 333/369W
17) 1km - 5:27(5:27/km) 154/156bpm [840b/km] 75cal 333/389W
18) 1km - 5:32(5:32/km) 147/153bpm [814b/km] 70cal 313/365W
19) 0.08km - 27(5:27/km) 145/146bpm [791b/km] 6cal 317/343W
5:29 5:08 5:20 5:27 5:36 5:27 6:19 5:30 5:21 5:56 5:28 5:29 5:28 5:20 5:18 5:26 5:27 5:32 27
-
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.
|
0.50 |
4:23 |
4:23 |
8:45 |
129 84-144 |
1129 |
159 92-166 |
329 53-426 |
15/9 |
1.00 |
8:34 |
4:12 |
8:24 |
142 137-148 |
1192 |
162 158-164 |
366 311-409 |
14/4 |
1.50 |
12:49 |
4:14 |
8:29 |
136 134-139 |
1153 |
162 160-168 |
336 311-356 |
3/10 |
2.00 |
17:10 |
4:21 |
8:42 |
140 134-143 |
1218 |
162 160-166 |
343 299-396 |
8/2 |
2.50 |
21:33 |
4:23 |
8:46 |
141 137-145 |
1237 |
162 160-166 |
337 299-416 |
7/3 |
3.00 |
26:03 |
4:30 |
9:00 |
141 138-145 |
1269 |
161 158-166 |
338 313-375 |
11/1 |
3.50 |
30:24 |
4:22 |
8:43 |
142 140-145 |
1238 |
161 158-168 |
332 278-367 |
5/4 |
4.00 |
35:45 |
5:20 |
10:41 |
143 117-149 |
1527 |
159 102-214 |
333 68-363 |
8/1 |
4.50 |
40:07 |
4:23 |
8:45 |
138 116-146 |
1208 |
160 158-164 |
329 249-351 |
5/3 |
5.00 |
44:32 |
4:24 |
8:49 |
146 143-152 |
1287 |
159 158-164 |
338 310-370 |
8/4 |
5.50 |
48:50 |
4:18 |
8:37 |
146 138-157 |
1258 |
159 154-164 |
334 282-427 |
7/13 |
6.00 |
53:40 |
4:49 |
9:39 |
144 129-152 |
1389 |
153 82-162 |
328 69-417 |
6/5 |
6.50 |
58:09 |
4:30 |
8:59 |
147 137-154 |
1321 |
158 156-162 |
328 293-397 |
13/7 |
7.00 |
1:02:29 |
4:20 |
8:40 |
143 141-145 |
1239 |
158 156-162 |
324 274-342 |
1/12 |
7.50 |
1:06:54 |
4:25 |
8:50 |
144 141-148 |
1271 |
157 154-162 |
321 297-342 |
4/7 |
8.00 |
1:11:18 |
4:24 |
8:48 |
143 140-146 |
1258 |
156 154-158 |
314 292-339 |
2/8 |
8.50 |
1:15:36 |
4:18 |
8:37 |
147 143-152 |
1266 |
158 154-164 |
327 291-381 |
4/10 |
9.00 |
1:19:56 |
4:20 |
8:40 |
147 143-151 |
1274 |
157 154-160 |
329 312-352 |
3/6 |
9.50 |
1:24:10 |
4:13 |
8:27 |
149 145-152 |
1259 |
158 156-162 |
329 308-347 |
2/11 |
10.00 |
1:28:34 |
4:24 |
8:49 |
151 147-155 |
1331 |
157 154-162 |
332 310-369 |
7/4 |
10.50 |
1:33:00 |
4:26 |
8:51 |
154 152-156 |
1364 |
158 154-164 |
338 310-389 |
9/3 |
11.00 |
1:37:23 |
4:23 |
8:45 |
147 142-153 |
1287 |
157 154-160 |
312 283-365 |
4/22 |
11.24 |
1:39:31 |
2:08 |
9:06 |
147 144-150 |
1337 |
156 154-160 |
315 294-348 |
3/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.5 |
159 |
11.2 |
1:37:59 |
8:45 |
Walk |
0.7 |
97 |
0 |
39 |
16:29 |
Still |
0.9 |
- |
- |
53 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
8:01 |
43.98% |
More |
800m |
4:03 |
8:09 |
51.50% |
More |
1km |
5:08 |
8:15 |
53.03% |
More |
Mile |
8:23 |
8:23 |
55.11% |
More |
5k |
26:55 |
8:40 |
58.47% |
More |
5 miles |
43:39 |
8:44 |
58.90% |
More |
10k |
54:33 |
8:47 |
58.94% |
More |
10 miles |
1:28:31 |
8:51 |
60.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:39 |
7:39 |
60.37 |
5km |
25:28 |
8:12 |
61.79 |
5M |
42:10 |
8:26 |
60.96 |
10km |
53:05 |
8:33 |
60.57 |
10M |
1:27:54 |
8:47 |
60.57 |
Half |
1:57:02 |
8:56 |
59.79 |
20M |
3:03:16 |
9:10 |
60.50 |
Mara |
4:04:01 |
9:19 |
60.59 |
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Nice, well done 👏
nice distance on a Friday morning, well done!
Nice MLR
thank you... it was fun