Mon 13th May 2024 at 6:30pm by zp
Run > Recovery Run
-
Time
53:52
-
Miles
4.92
-
Min/mi
10:57
-
Pacing
78.4%
-
WAVA
42.77
-
Stride(cm)
86
-
Cals
402
-
Watts
217
-
Cadence
171
-
BPM
110
-
%MHR
64.2
-
B/mi
1202
-
Asc(m)
170
-
Hillscore
13
-
Surface
Road
Notes & Comments
1) 1km - 7:41(7:41/km) 103/116bpm [792b/km] 192/W 7.81/11.11kmph
2) 1km - 8:14(8:14/km) 112/121bpm [922b/km] 227/W 7.29/12.9kmph
3) 1km - 7:15(7:15/km) 112/122bpm [811b/km] 216/W 8.28/10.11kmph
4) 1km - 6:36(6:36/km) 111/119bpm [732b/km] 224/W 9.09/10.2kmph
5) 1km - 6:30(6:30/km) 111/126bpm [722b/km] 209/W 9.23/10.75kmph
6) 1km - 6:00(6:00/km) 110/123bpm [660b/km] 215/W 10/11.32kmph
7) 1km - 5:28(5:28/km) 109/117bpm [596b/km] 206/W 10.98/12.16kmph
8) 0.92km - 6:08(6:39/km) 110/119bpm [732b/km] 220/W 9.02/10.59kmph
7:41 8:14 7:15 6:36 6:30 6:00 5:28 6:08
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 |
3:05 |
3:05 |
12:19 |
100 66-115 |
1231 |
171 72-188 |
196 61-241 |
68/12 |
0.50 |
6:20 |
3:15 |
13:02 |
102 80-114 |
1329 |
172 84-180 |
224 96-274 |
7/4 |
0.75 |
9:01 |
2:41 |
10:44 |
111 105-116 |
1192 |
173 166-214 |
223 173-301 |
8/2 |
1.00 |
12:43 |
3:41 |
14:46 |
112 103-119 |
1653 |
162 112-174 |
226 140-295 |
18/2 |
1.25 |
16:01 |
3:18 |
13:12 |
113 105-121 |
1491 |
166 112-174 |
233 172-300 |
24/0 |
1.50 |
19:13 |
3:12 |
12:48 |
112 105-122 |
1433 |
166 118-180 |
219 144-295 |
20/2 |
1.75 |
22:07 |
2:54 |
11:38 |
112 103-119 |
1302 |
175 170-186 |
214 128-293 |
18/1 |
2.00 |
24:45 |
2:38 |
10:32 |
110 102-119 |
1158 |
172 170-178 |
225 181-319 |
14/5 |
2.25 |
27:29 |
2:44 |
10:57 |
111 104-116 |
1216 |
172 170-176 |
223 182-272 |
11/5 |
2.50 |
29:55 |
2:26 |
9:43 |
109 103-116 |
1060 |
173 170-176 |
220 133-302 |
10/2 |
2.75 |
32:27 |
2:31 |
10:06 |
111 105-115 |
1121 |
173 164-176 |
222 157-264 |
8/12 |
3.00 |
35:23 |
2:56 |
11:44 |
113 103-126 |
1326 |
168 126-176 |
207 127-279 |
7/7 |
3.25 |
37:47 |
2:24 |
9:38 |
110 104-122 |
1060 |
174 170-180 |
212 134-294 |
10/7 |
3.50 |
40:15 |
2:28 |
9:51 |
107 104-114 |
1053 |
172 94-182 |
194 28-258 |
7/16 |
3.75 |
42:28 |
2:13 |
8:53 |
111 104-123 |
987 |
174 168-180 |
221 154-283 |
0/30 |
4.00 |
44:33 |
2:05 |
8:22 |
109 105-116 |
912 |
175 170-186 |
201 151-283 |
4/29 |
4.25 |
46:48 |
2:14 |
8:56 |
108 103-117 |
965 |
173 168-180 |
205 146-292 |
2/37 |
4.50 |
49:08 |
2:21 |
9:24 |
112 107-117 |
1052 |
170 168-172 |
223 179-264 |
2/8 |
4.75 |
51:50 |
2:42 |
10:47 |
107 102-114 |
1155 |
172 166-178 |
213 137-264 |
7/8 |
4.92 |
53:53 |
2:03 |
11:51 |
114 101-119 |
1352 |
173 170-176 |
226 147-270 |
11/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
172 |
4.8 |
51:45 |
10:42 |
Walk |
2.7 |
117 |
0.1 |
1:28 |
17:26 |
Still |
1.2 |
- |
- |
40 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
39.27% |
More |
800m |
4:13 |
8:29 |
45.20% |
More |
1km |
5:20 |
8:35 |
46.54% |
More |
Mile |
8:48 |
8:48 |
48.05% |
More |
5k |
30:53 |
9:56 |
46.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:57 |
9:57 |
42.48 |
5km |
33:05 |
10:39 |
43.47 |
5M |
54:48 |
10:58 |
42.70 |
10km |
1:08:59 |
11:06 |
42.35 |
10M |
1:54:15 |
11:26 |
42.26 |
Half |
2:32:06 |
11:37 |
41.67 |
20M |
3:58:12 |
11:55 |
42.16 |
Mara |
5:17:08 |
12:06 |
42.22 |
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