Tue 16th Apr 2024 at 8:12pm by Espen
Run > General
-
Time
1:27:23
-
Miles
11.40
-
Min/mi
7:40
-
Pacing
85.6%
-
WAVA
63.34
-
Stride(cm)
117
-
Cals
1154
-
Watts
355
-
Cadence
179
-
BPM
147
-
%MHR
74.4
-
B/mi
1123
-
Asc(m)
115
-
Hillscore
9
-
Surface
Road
Notes & Comments
1) 1km - 4:26(4:26/km) 129/148bpm [573b/km] 51cal 342/409W
2) 1km - 4:50(4:50/km) 151/156bpm [729b/km] 66cal 358/448W
3) 1km - 4:55(4:55/km) 145/155bpm [714b/km] 67cal 355/439W
4) 1km - 4:44(4:44/km) 138/151bpm [653b/km] 61cal 342/451W
5) 1km - 4:47(4:47/km) 140/148bpm [670b/km] 62cal 354/412W
6) 1km - 4:58(4:58/km) 142/150bpm [706b/km] 64cal 333/382W
7) 1km - 4:54(4:54/km) 143/150bpm [701b/km] 64cal 343/472W
8) 1km - 4:52(4:52/km) 145/151bpm [706b/km] 64cal 342/386W
9) 1km - 4:36(4:36/km) 144/151bpm [662b/km] 59cal 349/448W
10) 1km - 4:39(4:39/km) 150/159bpm [697b/km] 65cal 377/466W
11) 1km - 4:50(4:50/km) 147/158bpm [709b/km] 63cal 366/440W
12) 1km - 4:51(4:51/km) 146/151bpm [708b/km] 62cal 334/388W
13) 1km - 4:44(4:44/km) 148/156bpm [701b/km] 63cal 356/502W
14) 1km - 4:48(4:48/km) 146/150bpm [701b/km] 61cal 352/480W
15) 0.05km - 14(5:01/km) 142/145bpm [713b/km] 3cal 340/353W
16) 1km - 4:01(4:01/km) 162/167bpm [651b/km] 61cal 405/443W
17) 1km - 4:05(4:05/km) 164/168bpm [671b/km] 62cal 382/455W
18) 0.46km - 1:54(4:06/km) 166/168bpm [680b/km] 29cal 384/441W
19) 1km - 5:14(5:14/km) 149/165bpm [780b/km] 68cal 348/415W
20) 0.83km - 5:00(6:00/km) 147/154bpm [883b/km] 59cal 341/433W
4:26 4:50 4:55 4:44 4:47 4:58 4:54 4:52 4:36 4:39 4:50 4:51 4:44 4:48 14 4:01 4:05 1:54 5:14 5:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.50 |
3:32 |
3:32 |
7:04 |
124 70-145 |
875 |
173 134-178 |
345 102-409 |
3/34 |
1.00 |
7:18 |
3:46 |
7:32 |
150 143-156 |
1130 |
175 170-180 |
338 292-371 |
4/15 |
1.50 |
11:17 |
3:59 |
7:58 |
149 139-155 |
1188 |
177 170-182 |
361 275-448 |
16/11 |
2.00 |
15:27 |
4:10 +17
|
8:20 |
141 130-153 |
1174 |
174 110-178 |
366 172-451 |
15/13 |
2.50 |
19:27 |
4:01 +10
|
8:01 |
138 122-145 |
1107 |
173 126-176 |
342 161-412 |
3/14 |
3.00 |
23:17 |
3:50 |
7:40 |
140 124-148 |
1073 |
175 168-180 |
357 330-401 |
5/5 |
3.50 |
27:14 |
3:57 |
7:54 |
143 137-150 |
1129 |
175 172-178 |
339 318-382 |
2/3 |
4.00 |
31:15 |
4:01 |
8:02 |
141 137-145 |
1133 |
174 166-178 |
330 237-356 |
4/4 |
4.50 |
35:10 |
3:55 |
7:50 |
144 137-151 |
1128 |
176 170-180 |
349 284-472 |
7/7 |
5.00 |
39:05 |
3:55 |
7:50 |
144 136-150 |
1127 |
177 170-178 |
342 288-386 |
4/6 |
5.50 |
43:32 |
4:27 +41
|
8:54 |
145 126-151 |
1290 |
177 114-188 |
342 78-448 |
3/7 |
6.00 |
47:12 |
3:40 |
7:19 |
148 129-159 |
1084 |
179 172-182 |
386 325-466 |
7/2 |
6.50 |
51:08 |
3:56 |
7:52 |
149 141-158 |
1172 |
178 174-182 |
372 312-440 |
11/4 |
7.00 |
54:56 |
3:48 |
7:36 |
147 140-156 |
1118 |
179 176-182 |
354 278-392 |
5/11 |
7.50 |
58:50 |
3:54 |
7:48 |
146 141-156 |
1138 |
180 178-182 |
329 313-353 |
4/4 |
8.00 |
1:02:38 |
3:48 |
7:36 |
147 144-155 |
1118 |
182 176-188 |
354 291-502 |
5/3 |
8.50 |
1:06:29 |
3:51 |
7:43 |
146 142-150 |
1126 |
182 178-188 |
361 306-480 |
3/2 |
9.00 |
1:10:00 |
3:31 |
7:02 |
152 141-165 |
1069 |
188 178-198 |
374 298-443 |
4/5 |
9.50 |
1:13:16 |
3:15 |
6:31 |
164 160-167 |
1068 |
194 192-198 |
396 360-439 |
3/3 |
10.00 |
1:16:34 |
3:19 |
6:37 |
165 161-168 |
1093 |
195 192-200 |
379 277-455 |
5/8 |
10.50 |
1:20:17 |
3:43 |
7:26 |
159 145-168 |
1183 |
188 176-198 |
362 292-441 |
7/3 |
11.00 |
1:24:35 |
4:18 |
8:35 |
147 141-153 |
1262 |
179 170-186 |
348 282-415 |
26/2 |
11.40 |
1:28:31 |
3:56 |
9:54 |
146 138-154 |
1446 |
175 92-184 |
345 59-433 |
19/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.6 |
179 |
11.4 |
1:27:18 |
7:41 |
Walk |
1.2 |
107 |
0 |
1:02 |
2:36:21 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.2 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:16 |
52.27% |
More |
800m |
3:11 |
6:25 |
59.75% |
More |
1km |
4:01 |
6:28 |
61.83% |
More |
Mile |
6:31 |
6:31 |
64.89% |
More |
5k |
22:07 |
7:07 |
65.03% |
More |
5 miles |
36:41 |
7:20 |
63.79% |
More |
10k |
46:37 |
7:30 |
62.68% |
More |
10 miles |
1:16:26 |
7:39 |
63.16% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:37 |
6:37 |
63.88 |
5km |
22:02 |
7:06 |
65.26 |
5M |
36:29 |
7:18 |
64.14 |
10km |
45:56 |
7:24 |
63.61 |
10M |
1:16:03 |
7:36 |
63.48 |
Half |
1:41:15 |
7:44 |
62.59 |
20M |
2:38:34 |
7:56 |
63.33 |
Mara |
3:31:07 |
8:03 |
63.43 |
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