Tue 16th Apr 2024 at 6:30pm by Alwyn66
Run > General
-
Time
54:27
-
Miles
6.36
-
Min/mi
8:34
-
Pacing
78.5%
-
WAVA
59.48
-
Stride(cm)
107
-
Cals
653
-
Watts
297
-
Cadence
176
-
BPM
140
-
%MHR
81.8
-
B/mi
1198
-
Asc(m)
67
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 1mi - 9:21(9:21/mi) 117/133bpm [1093b/mi] 96cal 269/380W
2) 1mi - 8:20(8:20/mi) 139/149bpm [1157b/mi] 103cal 305/393W
3) 1mi - 7:48(7:48/mi) 147/155bpm [1147b/mi] 99cal 302/394W
4) 1mi - 7:38(7:38/mi) 150/154bpm [1145b/mi] 100cal 336/428W
5) 1mi - 9:47(9:47/mi) 135/154bpm [1321b/mi] 106cal 244/382W
6) 1mi - 8:13(8:13/mi) 150/155bpm [1231b/mi] 106cal 322/422W
7) 0.36mi - 3:21(9:11/mi) 153/156bpm [1405b/mi] 43cal 322/367W
9:21 8:20 7:48 7:38 9:47 8:13 3:21
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 |
2:47 |
2:47 |
11:08 |
108 73-118 |
1202 |
177 172-184 |
237 151-356 |
4/14 |
0.50 |
5:01 |
2:14 |
8:55 |
113 107-120 |
1008 |
179 176-184 |
266 238-301 |
3/5 |
0.75 |
7:11 |
2:10 |
8:40 |
123 120-126 |
1067 |
180 176-184 |
295 242-368 |
7/4 |
1.00 |
9:24 |
2:13 |
8:53 |
127 122-133 |
1129 |
179 176-184 |
316 275-380 |
3/4 |
1.25 |
11:28 |
2:04 |
8:17 |
134 132-135 |
1109 |
181 176-188 |
269 248-305 |
6/6 |
1.50 |
13:29 |
2:01 |
8:04 |
137 132-140 |
1106 |
179 176-186 |
291 272-339 |
2/5 |
1.75 |
15:37 |
2:07 |
8:29 |
143 135-149 |
1214 |
180 174-184 |
338 291-393 |
8/3 |
2.00 |
17:44 |
2:07 |
8:27 |
144 140-149 |
1218 |
179 176-182 |
318 277-353 |
7/4 |
2.25 |
19:53 |
2:09 |
8:36 |
138 129-146 |
1186 |
171 112-186 |
279 111-345 |
2/4 |
2.50 |
21:45 |
1:52 |
7:29 |
149 144-151 |
1116 |
182 178-186 |
320 299-333 |
1/6 |
2.75 |
23:40 |
1:56 |
7:42 |
151 148-153 |
1163 |
182 178-186 |
333 278-394 |
6/3 |
3.00 |
25:32 |
1:51 |
7:26 |
154 152-155 |
1143 |
183 178-186 |
291 263-320 |
0/9 |
3.25 |
27:27 |
1:55 |
7:41 |
150 149-153 |
1152 |
181 176-188 |
332 300-428 |
4/6 |
3.50 |
29:23 |
1:56 |
7:46 |
149 146-151 |
1157 |
181 176-184 |
327 281-364 |
8/0 |
3.75 |
31:18 |
1:54 |
7:37 |
148 146-152 |
1128 |
181 178-186 |
362 323-406 |
5/4 |
4.00 |
33:10 |
1:52 |
7:29 |
153 152-154 |
1146 |
179 174-182 |
323 287-378 |
5/2 |
4.25 |
35:27 |
2:17 |
9:06 |
152 146-154 |
1384 |
165 106-182 |
299 31-382 |
2/2 |
4.50 |
38:35 |
3:08 |
12:32 |
116 101-147 |
1453 |
142 112-184 |
176 82-335 |
3/2 |
4.75 |
40:49 |
2:15 |
8:58 |
138 134-141 |
1238 |
177 172-184 |
265 235-308 |
2/6 |
5.00 |
42:57 |
2:08 |
8:33 |
139 136-143 |
1187 |
179 174-184 |
266 235-311 |
1/5 |
5.25 |
45:03 |
2:05 |
8:22 |
147 143-151 |
1229 |
181 178-184 |
328 300-371 |
4/2 |
5.50 |
47:06 |
2:03 |
8:13 |
153 151-155 |
1256 |
178 174-180 |
324 254-383 |
6/4 |
5.75 |
49:13 |
2:07 |
8:27 |
150 148-152 |
1268 |
178 174-184 |
311 274-375 |
4/4 |
6.00 |
51:10 |
1:57 |
7:49 |
152 149-153 |
1188 |
179 176-186 |
327 269-422 |
3/5 |
6.25 |
53:24 |
2:14 |
8:56 |
152 151-154 |
1359 |
177 172-180 |
323 274-362 |
8/1 |
6.36 |
54:32 |
1:08 |
9:52 |
155 153-156 |
1530 |
174 116-178 |
319 67-367 |
6/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.1 |
179 |
6.2 |
51:50 |
8:19 |
Walk |
4.7 |
114 |
0.1 |
2:34 |
19:17 |
Still |
0.2 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:23 |
47.14% |
More |
800m |
3:42 |
7:26 |
55.52% |
More |
1km |
4:39 |
7:29 |
57.52% |
More |
Mile |
7:31 |
7:31 |
60.48% |
More |
5k |
24:28 |
7:52 |
63.24% |
More |
5 miles |
41:45 |
8:21 |
60.51% |
More |
10k |
52:38 |
8:28 |
60.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:40 |
7:40 |
59.24 |
5km |
25:29 |
8:12 |
60.71 |
5M |
42:12 |
8:26 |
59.85 |
10km |
53:07 |
8:33 |
59.44 |
10M |
1:27:58 |
8:48 |
59.41 |
Half |
1:57:07 |
8:56 |
58.63 |
20M |
3:03:25 |
9:10 |
59.32 |
Mara |
4:04:12 |
9:19 |
59.42 |
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