Mon 15th Apr 2024 at 5:29pm by zp
Run > Tempo
-
Time
44:36
-
Miles
4.87
-
Min/mi
9:09
-
Pacing
77.8%
-
WAVA
51.12
-
Stride(cm)
99
-
Cals
483
-
Watts
256
-
Cadence
177
-
BPM
133
-
%MHR
78
-
B/mi
1222
-
Asc(m)
183
-
Hillscore
11
-
Surface
Road
Notes & Comments
With Kellen.
1) 1km - 6:40(6:40/km) 115/133bpm [767b/km] 206/W 9/12.24kmph
2) 1km - 6:35(6:35/km) 141/151bpm [929b/km] 289/W 9.12/12.37kmph
3) 1km - 5:35(5:35/km) 148/156bpm [827b/km] 285/W 10.75/11.92kmph
4) 1km - 5:29(5:29/km) 139/148bpm [762b/km] 261/W 10.94/13.59kmph
5) 1km - 5:03(5:03/km) 136/142bpm [687b/km] 268/W 11.88/13.79kmph
6) 1km - 5:02(5:02/km) 135/144bpm [681b/km] 252/W 11.92/13.74kmph
7) 1km - 5:21(5:21/km) 122/135bpm [653b/km] 197/W 11.21/13.79kmph
8) 0.84km - 4:50(5:46/km) 134/145bpm [772b/km] 268/W 10.4/12.77kmph
6:40 6:35 5:35 5:29 5:03 5:02 5:21 4:50
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 |
2:27 |
2:27 |
9:46 |
107 65-123 |
1046 |
175 146-192 |
164 75-280 |
78/17 |
0.50 |
5:17 |
2:50 |
11:22 |
116 94-129 |
1318 |
168 60-186 |
251 52-361 |
8/2 |
0.75 |
7:49 |
2:32 |
10:07 |
129 121-133 |
1305 |
174 88-180 |
289 108-358 |
10/4 |
1.00 |
10:44 |
2:55 |
11:42 |
140 129-151 |
1638 |
174 164-180 |
289 171-351 |
16/2 |
1.25 |
13:19 |
2:34 |
10:18 |
146 142-151 |
1503 |
178 172-186 |
290 198-375 |
30/1 |
1.50 |
15:42 |
2:23 |
9:32 |
147 142-154 |
1402 |
182 178-188 |
297 216-402 |
21/4 |
1.75 |
17:47 |
2:06 |
8:23 |
152 149-156 |
1274 |
181 172-188 |
289 209-399 |
23/0 |
2.00 |
20:28 |
2:41 |
10:43 |
136 119-149 |
1458 |
179 172-190 |
264 107-443 |
13/6 |
2.25 |
22:18 |
1:50 |
7:20 |
139 133-145 |
1019 |
182 178-190 |
236 164-327 |
17/3 |
2.50 |
24:26 |
2:08 |
8:33 |
144 138-148 |
1232 |
179 174-186 |
275 209-337 |
5/21 |
2.75 |
26:42 |
2:15 |
9:02 |
137 135-141 |
1237 |
175 166-186 |
266 188-351 |
9/4 |
3.00 |
28:35 |
1:53 |
7:31 |
133 129-137 |
1000 |
178 174-188 |
265 195-343 |
7/11 |
3.25 |
30:46 |
2:12 |
8:47 |
139 135-144 |
1221 |
180 172-186 |
289 180-422 |
6/11 |
3.50 |
32:38 |
1:51 |
7:26 |
134 127-142 |
996 |
179 168-186 |
219 173-289 |
8/17 |
3.75 |
34:35 |
1:57 |
7:49 |
133 129-141 |
1039 |
180 176-190 |
253 203-333 |
2/25 |
4.00 |
36:42 |
2:07 |
8:29 |
123 119-132 |
1043 |
174 138-194 |
203 94-298 |
1/35 |
4.25 |
38:56 |
2:14 |
8:56 |
119 113-130 |
1062 |
176 138-192 |
181 103-293 |
3/26 |
4.50 |
41:01 |
2:05 |
8:19 |
128 126-133 |
1065 |
175 172-178 |
239 177-329 |
3/12 |
4.75 |
43:17 |
2:16 |
9:02 |
132 123-136 |
1193 |
180 166-196 |
267 172-371 |
10/7 |
4.87 |
44:37 |
1:20 |
11:10 |
141 135-145 |
1574 |
178 168-184 |
279 159-414 |
7/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.0 |
178 |
4.8 |
43:17 |
8:59 |
Walk |
2.0 |
129 |
0.1 |
54 |
17:22 |
Still |
1.0 |
- |
- |
26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:13 |
45.34% |
More |
800m |
3:45 |
7:33 |
50.75% |
More |
1km |
4:43 |
7:36 |
52.62% |
More |
Mile |
7:53 |
7:53 |
53.64% |
More |
5k |
26:17 |
8:27 |
54.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:20 |
8:20 |
50.72 |
5km |
27:42 |
8:55 |
51.91 |
5M |
45:52 |
9:10 |
51.02 |
10km |
57:45 |
9:18 |
50.59 |
10M |
1:35:37 |
9:34 |
50.49 |
Half |
2:07:19 |
9:43 |
49.78 |
20M |
3:19:22 |
9:58 |
50.37 |
Mara |
4:25:26 |
10:08 |
50.45 |
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