Tue 16th Apr 2024 at 6:04am by ambskunk
Run > General
-
Time
1:00:04
-
Miles
7.74
-
Min/mi
7:46
-
Pacing
54%
-
WAVA
60.38
-
Stride(cm)
120
-
Cals
846
-
Watts
325
-
Cadence
172
-
BPM
163
-
%MHR
86
-
B/mi
1268
-
Asc(m)
45
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1km - 4:14(4:14/km) 137/154bpm [580b/km] 53cal 334/423W
2) 1km - 4:36(4:36/km) 157/163bpm [721b/km] 65cal 347/385W
3) 1km - 4:36(4:36/km) 162/167bpm [746b/km] 67cal 355/437W
4) 1km - 4:39(4:39/km) 163/167bpm [759b/km] 67cal 350/396W
5) 1km - 4:37(4:37/km) 165/168bpm [762b/km] 67cal 352/434W
6) 0.01km - 3(7:30/km) 156/166bpm [1171b/km] 1cal 283/372W
7) 1km - 3:44(3:44/km) 176/183bpm [656b/km] 58cal 410/551W
8) 1km - 3:49(3:49/km) 184/187bpm [703b/km] 66cal 374/410W
9) 0.28km - 3:00(10:52/km) 151/185bpm [1641b/km] 30cal 116/430W
10) 0.8km - 2:56(3:40/km) 178/185bpm [654b/km] 49cal 402/510W
11) 0.18km - 2:00(10:55/km) 156/185bpm [1704b/km] 22cal 113/463W
12) 0.6km - 2:08(3:33/km) 176/184bpm [626b/km] 34cal 422/503W
13) 0.18km - 2:31(14:02/km) 151/185bpm [2119b/km] 24cal 99/430W
14) 0.4km - 1:31(3:46/km) 168/178bpm [634b/km] 23cal 417/543W
15) 1km - 5:16(5:16/km) 164/178bpm [863b/km] 73cal 296/348W
16) 1km - 5:07(5:07/km) 165/168bpm [845b/km] 72cal 322/379W
17) 1km - 5:13(5:13/km) 166/170bpm [867b/km] 74cal 340/489W
18) 0.01km - 3(3:58/km) 163/163bpm [646b/km] 1cal 383/387W
4:14 4:36 4:36 4:39 4:37 3 3:44 3:49 3:00 2:56 2:00 2:08 2:31 1:31 5:16 5:07 5:13 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 |
1:42 |
1:42 |
6:49 |
115 83-142 |
785 |
185 124-220 |
324 109-413 |
2/21 |
0.50 |
3:23 |
1:41 |
6:44 |
151 142-154 |
1017 |
180 172-216 |
323 249-384 |
1/17 |
0.75 |
5:12 |
1:48 |
7:13 |
153 151-155 |
1105 |
175 170-182 |
362 325-423 |
0/2 |
1.00 |
7:04 |
1:52 |
7:29 |
156 151-159 |
1167 |
173 170-176 |
342 320-366 |
1/2 |
1.25 |
8:52 |
1:48 |
7:13 |
160 154-163 |
1154 |
172 166-176 |
352 336-385 |
1/2 |
1.50 |
10:43 |
1:51 |
7:23 |
162 157-166 |
1196 |
170 162-178 |
362 345-398 |
4/1 |
1.75 |
12:39 |
1:56 +6
|
7:44 |
164 160-167 |
1268 |
174 158-178 |
354 135-437 |
2/4 |
2.00 |
14:32 |
1:53 |
7:33 |
162 159-164 |
1223 |
174 168-178 |
349 328-369 |
2/1 |
2.25 |
16:25 |
1:53 |
7:31 |
162 160-165 |
1217 |
175 172-178 |
347 320-374 |
2/2 |
2.50 |
18:17 |
1:52 |
7:28 |
164 160-168 |
1224 |
176 174-182 |
357 330-434 |
4/5 |
2.75 |
20:07 |
1:50 |
7:20 |
166 162-168 |
1217 |
175 170-180 |
351 308-434 |
1/1 |
3.00 |
21:59 |
1:52 |
7:29 |
163 161-168 |
1219 |
174 170-178 |
351 332-382 |
2/2 |
3.25 |
25:36 |
3:37 +2:02
|
14:29 |
163 138-172 |
2361 |
181 170-198 |
393 175-551 |
3/1 |
3.50 |
27:09 |
1:33 |
6:12 |
178 172-182 |
1103 |
184 180-188 |
400 363-431 |
5/4 |
3.75 |
28:41 |
1:32 |
6:09 |
182 181-183 |
1120 |
186 182-190 |
400 342-474 |
2/2 |
4.00 |
30:13 |
1:32 |
6:08 |
183 180-186 |
1123 |
184 178-190 |
370 342-405 |
2/2 |
4.25 |
31:46 |
1:32 |
6:09 |
185 183-187 |
1138 |
189 184-192 |
379 362-410 |
2/0 |
4.50 |
35:07 |
3:21 |
13:25 |
159 137-187 |
2133 |
130 106-192 |
159 57-430 |
2/4 |
4.75 |
36:39 |
1:32 |
6:08 |
165 138-182 |
1011 |
181 116-196 |
382 168-510 |
2/2 |
5.00 |
38:13 |
1:35 |
6:19 |
183 181-185 |
1155 |
187 180-192 |
386 366-426 |
1/1 |
5.25 |
40:56 |
2:43 |
10:51 |
159 139-185 |
1726 |
139 84-196 |
200 60-503 |
2/2 |
5.50 |
42:26 |
1:29 |
5:58 |
181 174-184 |
1079 |
193 190-196 |
413 375-431 |
2/0 |
5.75 |
45:45 |
3:19 |
13:18 |
154 135-185 |
2047 |
142 100-212 |
204 16-543 |
7/5 |
6.00 |
47:44 |
1:58 |
7:53 |
172 163-178 |
1357 |
178 168-190 |
329 258-500 |
1/4 |
6.25 |
49:48 |
2:05 |
8:19 |
162 160-164 |
1348 |
175 172-180 |
301 276-342 |
1/1 |
6.50 |
51:52 |
2:04 |
8:16 |
163 161-165 |
1346 |
180 174-186 |
296 271-322 |
4/3 |
6.75 |
53:58 |
2:06 |
8:23 |
165 162-168 |
1384 |
181 176-186 |
320 285-379 |
2/3 |
7.00 |
56:00 |
2:02 |
8:07 |
165 163-167 |
1340 |
179 174-182 |
324 286-361 |
3/1 |
7.25 |
58:04 |
2:04 |
8:16 |
165 162-166 |
1364 |
178 174-184 |
325 307-342 |
3/1 |
7.50 |
1:00:06 |
2:02 |
8:09 |
166 163-169 |
1353 |
181 176-186 |
344 286-407 |
7/1 |
7.74 |
1:02:52 |
2:46 +40
|
11:29 |
166 161-170 |
1906 |
180 138-188 |
350 117-489 |
13/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.5 |
179 |
7.4 |
53:06 |
7:11 |
Walk |
15.1 |
114 |
0.3 |
9:29 |
27:28 |
Still |
0.5 |
- |
- |
17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:22 |
5:29 |
59.01% |
More |
800m |
2:56 |
5:54 |
63.80% |
More |
1km |
3:43 |
5:59 |
65.63% |
More |
Mile |
6:02 |
6:02 |
69.01% |
More |
5k |
22:48 |
7:20 |
62.10% |
More |
5 miles |
38:11 |
7:38 |
60.30% |
More |
10k |
49:30 |
7:58 |
58.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:52 |
6:52 |
60.62 |
5km |
22:50 |
7:21 |
62.01 |
5M |
37:48 |
7:34 |
60.92 |
10km |
47:35 |
7:39 |
60.40 |
10M |
1:18:48 |
7:53 |
60.24 |
Half |
1:44:55 |
8:01 |
59.38 |
20M |
2:44:19 |
8:13 |
60.08 |
Mara |
3:38:46 |
8:21 |
60.17 |
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