Fri 10th May 2024 at 5:33pm by Ruggy
Run > General
-
Time
51:02
-
Miles
5.60
-
Min/mi
9:07
-
Pacing
77%
-
WAVA
56.61
-
Stride(cm)
99
-
Cals
603
-
Watts
333
-
Cadence
178
-
BPM
128
-
%MHR
74.7
-
B/mi
1164
-
Asc(m)
137
-
Hillscore
12
-
Surface
Road
Notes & Comments
1) 0.62mi - 6:45(10:52/mi) 114/126bpm [1239b/mi] 71cal 358/464W
2) 0.62mi - 5:20(8:35/mi) 129/132bpm [1108b/mi] 67cal 343/408W
3) 0.62mi - 5:58(9:36/mi) 127/135bpm [1219b/mi] 71cal 316/406W
4) 0.62mi - 5:45(9:15/mi) 132/137bpm [1221b/mi] 72cal 327/380W
5) 0.62mi - 5:44(9:14/mi) 135/144bpm [1247b/mi] 72cal 345/388W
6) 0.62mi - 5:35(8:59/mi) 131/134bpm [1178b/mi] 66cal 309/352W
7) 0.62mi - 5:44(9:13/mi) 129/141bpm [1190b/mi] 64cal 299/437W
8) 0.62mi - 5:02(8:05/mi) 124/135bpm [1003b/mi] 57cal 313/498W
9) 0.62mi - 5:05(8:11/mi) 132/144bpm [1081b/mi] 62cal 315/451W
10) 0.01mi - 3(9:17/mi) 134/134bpm [1244b/mi] 1cal 334/336W
6:45 5:20 5:58 5:45 5:44 5:35 5:44 5:02 5:05 3
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 |
2:45 |
2:45 |
11:02 |
103 61-121 |
1136 |
178 166-186 |
382 271-445 |
19/0 |
0.50 |
5:38 |
2:53 |
11:32 |
120 116-126 |
1383 |
162 92-206 |
344 205-464 |
35/0 |
0.75 |
7:56 |
2:18 |
9:10 |
125 121-128 |
1146 |
183 178-190 |
374 332-419 |
6/3 |
1.00 |
10:02 |
2:06 |
8:24 |
130 128-132 |
1092 |
179 176-186 |
329 287-406 |
8/5 |
1.25 |
12:08 |
2:07 |
8:27 |
129 125-130 |
1089 |
181 176-186 |
332 323-347 |
0/10 |
1.50 |
14:22 |
2:13 +2
|
8:54 |
128 124-132 |
1138 |
180 174-186 |
332 234-406 |
1/7 |
1.75 |
16:58 |
2:36 |
10:23 |
125 122-129 |
1299 |
177 170-184 |
321 259-398 |
9/5 |
2.00 |
19:25 |
2:27 |
9:48 |
129 124-135 |
1265 |
177 172-184 |
297 258-363 |
2/6 |
2.25 |
21:40 |
2:15 |
9:00 |
131 129-134 |
1179 |
182 178-188 |
329 294-380 |
7/1 |
2.50 |
24:01 |
2:21 +3
|
9:25 |
135 133-137 |
1272 |
182 174-186 |
346 293-369 |
9/1 |
2.75 |
26:23 |
2:22 |
9:27 |
133 126-136 |
1258 |
180 176-184 |
339 324-361 |
8/0 |
3.00 |
28:38 |
2:15 |
9:01 |
135 129-144 |
1218 |
181 174-186 |
361 327-388 |
12/0 |
3.25 |
30:55 |
2:17 |
9:07 |
135 130-142 |
1231 |
177 172-184 |
314 295-342 |
7/1 |
3.50 |
33:09 |
2:14 |
8:55 |
130 129-131 |
1158 |
178 174-184 |
304 270-348 |
0/4 |
3.75 |
35:27 |
2:18 |
9:12 |
131 128-133 |
1205 |
178 172-184 |
317 286-352 |
2/4 |
4.00 |
37:39 |
2:12 |
8:48 |
130 128-134 |
1144 |
180 176-184 |
316 291-346 |
4/2 |
4.25 |
40:57 |
3:19 +46
|
13:15 |
131 118-141 |
1736 |
177 116-206 |
299 110-437 |
12/3 |
4.50 |
43:11 |
2:14 +16
|
8:56 |
123 114-135 |
1099 |
176 82-186 |
286 244-358 |
2/37 |
4.75 |
45:54 |
2:43 +38
|
10:51 |
120 107-130 |
1302 |
181 174-188 |
367 263-498 |
2/29 |
5.00 |
48:51 |
2:56 +56
|
11:45 |
127 117-132 |
1493 |
178 114-186 |
322 91-398 |
7/16 |
5.25 |
51:11 |
2:20 +18
|
9:21 |
124 114-133 |
1160 |
182 176-188 |
356 284-451 |
2/12 |
5.50 |
53:20 |
2:09 +10
|
8:36 |
138 129-144 |
1186 |
180 174-186 |
349 312-417 |
1/12 |
5.60 |
54:12 |
52 |
8:55 |
135 134-140 |
1204 |
177 166-180 |
340 322-351 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.8 |
179 |
5.6 |
50:08 |
9:30 |
Walk |
2.3 |
107 |
0 |
1:17 |
30:02 |
Still |
0.2 |
- |
- |
7 |
- |
Pause |
4.7 |
- |
- |
2:40 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:39 |
46.09% |
More |
800m |
4:11 |
8:25 |
49.90% |
More |
1km |
5:19 |
8:33 |
51.16% |
More |
Mile |
8:42 |
8:42 |
53.10% |
More |
5k |
28:23 |
9:08 |
55.45% |
More |
5 miles |
47:32 |
9:30 |
54.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:13 |
8:13 |
56.21 |
5km |
27:20 |
8:48 |
57.57 |
5M |
45:15 |
9:03 |
56.81 |
10km |
56:59 |
9:10 |
56.42 |
10M |
1:34:21 |
9:26 |
56.42 |
Half |
2:05:38 |
9:35 |
55.69 |
20M |
3:16:44 |
9:50 |
56.36 |
Mara |
4:21:55 |
10:00 |
56.45 |
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