Sat 27th Apr 2024 at 9:13am by zp
Run > Tempo
-
Time
59:17
-
Miles
8.03
-
Min/mi
7:23
-
Pacing
78.8%
-
WAVA
64.63
-
Stride(cm)
120
-
Cals
689
-
Watts
305
-
Cadence
182
-
BPM
145
-
%MHR
85
-
B/mi
1073
-
Asc(m)
110
-
Hillscore
6
-
Surface
Road
Notes & Comments
10k time trial on railway path, good - maybe aim for HR range 150-155? Higher seemed much harder.
1) 1.32km - 7:23(5:35/km) 127/145bpm [710b/km] 70cal 260/W 10.75/12.54kmph
2) 10.25km - 43:18(4:13/km) 152/157bpm [642b/km] 539cal 328/W 14.23/15.39kmph
3) 0.16km - 1:49(11:13/km) 133/154bpm [1492b/km] 19cal 182/W 5.35/14.75kmph
4) 1.19km - 6:47(5:43/km) 123/133bpm [703b/km] 61cal 232/W 10.49/11.92kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.21 |
10:00 |
10:00 |
8:15 |
134 79-157 |
1106 |
182 174-196 |
284 143-402 |
113/29 |
2.69 |
20:00 |
10:00 |
6:46 |
151 146-155 |
1021 |
186 178-192 |
326 285-375 |
23/29 |
4.15 |
30:00 |
10:00 |
6:52 |
152 147-155 |
1044 |
186 182-192 |
326 268-412 |
20/23 |
5.63 |
40:00 |
10:00 |
6:45 |
153 149-155 |
1033 |
186 182-190 |
331 298-395 |
15/9 |
7.08 |
50:00 |
10:00 |
6:52 |
153 150-157 |
1051 |
186 180-196 |
326 275-369 |
27/23 |
8.03 |
59:17 |
9:17 |
9:49 |
127 114-156 |
1247 |
166 110-190 |
229 111-364 |
19/41 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.2 |
183 |
7.9 |
57:37 |
7:15 |
Walk |
2.8 |
117 |
0.1 |
1:39 |
18:31 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:15 |
52.35% |
More |
800m |
3:11 |
6:24 |
59.90% |
More |
1km |
4:02 |
6:30 |
61.50% |
More |
Mile |
6:40 |
6:40 |
63.35% |
More |
5k |
21:04 |
6:47 |
68.27% |
More |
5 miles |
33:56 |
6:47 |
68.95% |
More |
10k |
42:17 |
6:48 |
69.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:31 |
6:31 |
64.86 |
5km |
21:40 |
6:58 |
66.37 |
5M |
35:53 |
7:11 |
65.22 |
10km |
45:10 |
7:16 |
64.69 |
10M |
1:14:48 |
7:29 |
64.54 |
Half |
1:39:36 |
7:36 |
63.63 |
20M |
2:35:58 |
7:48 |
64.39 |
Mara |
3:27:39 |
7:56 |
64.49 |
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