Thu 25th Apr 2024 at 5:52am by Dan Russell
Run > General
-
Time
1:06:57
-
Miles
7.16
-
Min/mi
9:21
-
Pacing
19.8%
-
WAVA
51.12
-
Stride(cm)
96
-
Cals
818
-
Watts
321
-
Cadence
178
-
BPM
132
-
%MHR
67.8
-
B/mi
1237
-
Asc(m)
64
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 1km - 6:00(6:00/km) 135/149bpm [810b/km] 73cal 288/355W
2) 1km - 5:55(5:55/km) 151/161bpm [893b/km] 78cal 286/348W
3) 1km - 6:01(6:01/km) 133/154bpm [800b/km] 69cal 291/400W
4) 1km - 5:43(5:43/km) 132/151bpm [755b/km] 68cal 301/360W
5) 1km - 5:44(5:44/km) 148/151bpm [849b/km] 77cal 312/468W
6) 1km - 5:54(5:54/km) 139/151bpm [820b/km] 73cal 329/497W
7) 1km - 5:21(5:21/km) 127/148bpm [680b/km] 60cal 316/539W
8) 1km - 5:38(5:38/km) 121/130bpm [681b/km] 75cal 327/518W
9) 1km - 6:15(6:15/km) 116/130bpm [724b/km] 73cal 288/457W
10) 1km - 5:46(5:46/km) 123/135bpm [710b/km] 67cal 313/554W
11) 1km - 5:33(5:33/km) 126/144bpm [698b/km] 65cal 318/555W
12) 0.52km - 3:08(6:04/km) 141/149bpm [856b/km] 40cal 318/612W
6:00 5:55 6:01 5:43 5:44 5:54 5:21 5:38 6:15 5:46 5:33 3:08
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 |
2:21 |
2:21 |
9:23 |
128 90-139 |
1201 |
180 116-188 |
289 123-355 |
0/5 |
0.50 |
5:11 |
2:50 +21
|
11:20 |
137 128-142 |
1553 |
177 106-234 |
286 109-316 |
2/1 |
0.75 |
7:34 |
2:23 |
9:34 |
149 142-158 |
1424 |
182 178-186 |
290 283-312 |
1/0 |
1.00 |
11:40 |
4:06 +1:43
|
16:25 |
148 136-161 |
2429 |
179 106-188 |
292 115-341 |
1/5 |
1.25 |
14:27 |
2:47 +25
|
11:07 |
152 137-160 |
1690 |
179 166-206 |
314 102-350 |
2/2 |
1.50 |
20:07 |
5:40 +3:11
|
22:39 |
130 107-154 |
2944 |
177 84-184 |
321 79-400 |
5/2 |
1.75 |
22:51 |
2:45 +17
|
10:58 |
133 117-139 |
1459 |
176 102-184 |
302 34-369 |
4/5 |
2.00 |
26:18 |
3:27 +1:08
|
13:46 |
140 116-144 |
1928 |
181 176-184 |
312 258-360 |
2/3 |
2.25 |
29:11 |
2:53 +38
|
11:32 |
120 96-133 |
1383 |
180 166-184 |
321 278-357 |
4/1 |
2.50 |
32:57 |
3:46 +1:28
|
15:04 |
141 121-151 |
2125 |
179 174-186 |
307 287-339 |
1/2 |
2.75 |
35:15 |
2:18 |
9:11 |
149 147-151 |
1368 |
180 174-188 |
309 293-323 |
2/2 |
3.00 |
37:34 |
2:19 |
9:18 |
147 144-151 |
1366 |
180 164-186 |
338 272-468 |
9/1 |
3.25 |
40:21 |
2:47 +27
|
11:07 |
141 135-148 |
1567 |
181 150-188 |
328 270-497 |
3/7 |
3.50 |
44:07 |
3:46 +1:23
|
15:05 |
138 100-151 |
2082 |
178 166-184 |
341 216-448 |
8/1 |
3.75 |
46:42 |
2:34 +11
|
10:18 |
140 135-144 |
1442 |
178 174-182 |
323 8-416 |
3/2 |
4.00 |
50:06 |
3:25 +1:08
|
13:39 |
139 102-148 |
1896 |
176 158-180 |
350 157-539 |
3/1 |
4.25 |
52:45 |
2:38 +18
|
10:34 |
116 102-120 |
1226 |
178 166-184 |
326 255-358 |
3/3 |
4.50 |
54:41 |
1:56 |
7:43 |
122 117-126 |
942 |
178 172-182 |
320 277-345 |
2/2 |
4.75 |
57:32 |
2:51 +36
|
11:25 |
121 111-128 |
1380 |
178 166-186 |
345 241-518 |
2/3 |
5.00 |
1:02:50 |
5:18 +3:06
|
21:13 |
120 98-130 |
2545 |
177 108-184 |
341 8-451 |
4/4 |
5.25 |
1:08:30 |
5:40 +3:15
|
22:41 |
115 87-124 |
2608 |
175 86-184 |
328 4-408 |
6/5 |
5.50 |
1:11:17 |
2:47 +29
|
11:09 |
118 113-121 |
1316 |
179 166-186 |
344 278-457 |
5/5 |
5.75 |
1:17:08 |
5:51 +3:08
|
23:23 |
112 90-119 |
2619 |
176 86-186 |
267 53-364 |
3/15 |
6.00 |
1:19:34 |
2:26 +14
|
9:43 |
128 116-135 |
1244 |
180 170-186 |
346 302-405 |
5/3 |
6.25 |
1:25:31 |
5:57 +3:29
|
23:47 |
128 95-144 |
3044 |
174 98-188 |
356 84-555 |
10/4 |
6.50 |
1:28:18 |
2:47 +22
|
11:10 |
130 124-143 |
1451 |
182 156-202 |
300 154-406 |
2/10 |
6.75 |
1:32:02 |
3:44 +1:38
|
14:58 |
120 102-133 |
1796 |
184 142-190 |
349 140-410 |
3/3 |
7.00 |
1:34:27 |
2:24 |
9:37 |
134 107-144 |
1290 |
176 96-186 |
369 65-612 |
10/4 |
7.15 |
1:40:06 |
5:39 +4:14
|
36:35 |
145 95-149 |
5305 |
180 164-186 |
314 250-471 |
1/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
73.4 |
179 |
7.1 |
1:04:55 |
13:40 |
Walk |
2.0 |
103 |
0.1 |
2:35 |
42:44 |
Still |
0.4 |
- |
- |
32 |
- |
Pause |
24.3 |
- |
- |
32:04 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:23 |
39.36% |
More |
800m |
4:32 |
9:08 |
42.36% |
More |
1km |
5:42 |
9:11 |
43.89% |
More |
Mile |
9:40 |
9:40 |
44.03% |
More |
5k |
38:55 |
12:32 |
37.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:19 |
8:19 |
51.22 |
5km |
27:38 |
8:54 |
52.45 |
5M |
45:45 |
9:09 |
51.57 |
10km |
57:37 |
9:16 |
51.13 |
10M |
1:35:24 |
9:32 |
51.04 |
Half |
2:07:01 |
9:42 |
50.33 |
20M |
3:18:54 |
9:57 |
50.93 |
Mara |
4:24:49 |
10:06 |
51.00 |
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