Wed 24th Jan 2024 at 5:36pm by KeithL
Run > Treadmill
-
Time
30:08
-
Miles
3.80
-
Min/mi
7:56
-
Pacing
94.7%
-
WAVA
62.66
-
Stride(cm)
103
-
Cals
356
-
Watts
235
-
Cadence
196
-
BPM
135
-
%MHR
108.5
-
B/mi
1067
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 8:27(8:27/mi) 129/147bpm [1090b/mi] 76cal 222/238W
2) 1mi - 7:58(7:58/mi) 132/137bpm [1052b/mi] 100cal 232/245W
3) 1mi - 7:46(7:46/mi) 136/140bpm [1057b/mi] 99cal 240/255W
4) 0.8mi - 5:56(7:26/mi) 143/150bpm [1062b/mi] 81cal 249/261W
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
1:06 |
1:06 |
8:49 |
105 80-123 |
926 |
191 164-194 |
216 191-225 |
0.25 |
2:11 |
1:05 |
8:40 |
134 123-144 |
1161 |
194 194-196 |
219 216-223 |
0.38 |
3:16 |
1:05 |
8:41 |
144 143-147 |
1250 |
195 194-198 |
218 213-221 |
0.50 |
4:20 |
1:04 |
8:31 |
136 129-145 |
1157 |
196 194-198 |
221 213-230 |
0.63 |
5:22 |
1:02 |
8:18 |
130 127-132 |
1078 |
197 194-198 |
225 221-231 |
0.75 |
6:24 |
1:02 |
8:14 |
128 127-131 |
1055 |
197 196-200 |
226 221-232 |
0.88 |
7:25 |
1:01 |
8:11 |
128 127-130 |
1047 |
198 196-198 |
226 222-232 |
1.00 |
8:27 |
1:01 |
8:10 |
129 127-132 |
1054 |
197 194-198 |
228 224-238 |
1.13 |
9:26 |
1:00 |
7:58 |
132 130-133 |
1051 |
198 196-200 |
232 227-237 |
1.25 |
10:26 |
1:00 |
7:57 |
132 129-136 |
1049 |
197 196-198 |
231 227-236 |
1.38 |
11:25 |
59 |
7:53 |
134 133-137 |
1056 |
198 196-198 |
231 227-237 |
1.50 |
12:24 |
59 |
7:52 |
133 131-135 |
1047 |
198 196-200 |
232 228-236 |
1.63 |
13:23 |
58 |
7:48 |
135 132-137 |
1052 |
198 196-200 |
234 229-242 |
1.75 |
14:21 |
59 |
7:50 |
135 132-137 |
1057 |
196 192-200 |
236 228-245 |
1.88 |
15:25 |
1:03 |
8:27 |
128 127-131 |
1081 |
194 192-198 |
225 218-241 |
2.00 |
16:25 |
1:00 |
8:02 |
130 128-132 |
1044 |
195 192-198 |
232 226-242 |
2.13 |
17:23 |
58 |
7:47 |
134 132-135 |
1044 |
197 194-200 |
240 235-249 |
2.25 |
18:21 |
57 |
7:39 |
135 133-137 |
1032 |
197 196-198 |
244 240-249 |
2.38 |
19:18 |
57 |
7:35 |
138 137-140 |
1046 |
198 196-200 |
242 238-248 |
2.50 |
20:14 |
57 |
7:34 |
138 137-140 |
1044 |
197 194-198 |
243 236-255 |
2.63 |
21:12 |
57 |
7:39 |
139 137-140 |
1064 |
196 192-198 |
244 229-249 |
2.75 |
22:13 |
1:01 |
8:10 |
134 130-137 |
1095 |
194 190-196 |
230 226-235 |
2.88 |
23:13 |
1:00 |
8:01 |
133 130-135 |
1065 |
194 192-196 |
235 228-240 |
3.00 |
24:11 |
58 |
7:45 |
138 135-139 |
1070 |
195 194-196 |
242 236-254 |
3.13 |
25:08 |
57 |
7:37 |
139 137-140 |
1060 |
196 194-198 |
244 240-249 |
3.25 |
26:06 |
57 |
7:39 |
140 139-142 |
1070 |
196 194-198 |
244 240-248 |
3.38 |
27:02 |
56 |
7:32 |
141 140-143 |
1061 |
196 194-198 |
248 242-256 |
3.50 |
27:58 |
56 |
7:25 |
143 141-144 |
1061 |
197 196-198 |
249 244-256 |
3.63 |
28:53 |
55 |
7:18 |
146 142-148 |
1066 |
197 196-198 |
253 250-258 |
3.75 |
29:47 |
54 |
7:13 |
148 144-150 |
1068 |
198 196-200 |
255 250-261 |
3.80 |
30:07 |
20 |
7:08 |
150 149-150 |
1071 |
198 196-200 |
257 254-261 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
196 |
3.8 |
30:07 |
7:56 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:14 |
47.81% |
More |
800m |
3:38 |
7:19 |
55.98% |
More |
1km |
4:35 |
7:23 |
57.86% |
More |
Mile |
7:31 |
7:31 |
59.90% |
More |
5k |
24:12 |
7:47 |
63.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:19 |
7:19 |
61.56 |
5km |
24:20 |
7:50 |
63.05 |
5M |
40:18 |
8:04 |
62.12 |
10km |
50:45 |
8:10 |
61.66 |
10M |
1:24:02 |
8:24 |
61.63 |
Half |
1:51:53 |
8:32 |
60.81 |
20M |
2:55:13 |
8:46 |
61.53 |
Mara |
3:53:17 |
8:54 |
61.62 |
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