Fri 26th Apr 2024 at 10:25am by Llamadance
Run > Tempo
- breezy
-
Time
42:30
-
Miles
5.04
-
Min/mi
8:26
-
Pacing
89.4%
-
WAVA
58.36
-
Stride(cm)
110
-
Cals
552
-
Watts
222
-
Cadence
173
-
BPM
152
-
%MHR
81.1
-
B/mi
1279
-
Asc(m)
76
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1km - 5:35(5:35/km) 124/133bpm [692b/km] 51cal 85/88rpm 205/233W 10.75/11.95kmph
2) 1km - 5:13(5:13/km) 140/148bpm [730b/km] 57cal 86/88rpm 221/242W 11.51/12.06kmph
3) 1km - 4:50(4:50/km) 148/157bpm [715b/km] 57cal 87/90rpm 226/254W 12.41/12.89kmph
4) 1km - 5:15(5:15/km) 158/161bpm [830b/km] 70cal 87/89rpm 230/266W 11.42/12.28kmph
5) 1km - 4:47(4:47/km) 159/163bpm [759b/km] 62cal 88/91rpm 234/260W 12.56/13.28kmph
6) 1km - 5:10(5:10/km) 165/171bpm [852b/km] 72cal 88/90rpm 246/281W 11.62/13.5kmph
7) 1km - 4:58(4:58/km) 168/174bpm [834b/km] 71cal 88/91rpm 232/257W 12.08/12.67kmph
8) 1km - 6:03(6:03/km) 154/168bpm [932b/km] 71cal 84/89rpm 193/243W 9.92/12.56kmph
9) 0.11km - 40(5:54/km) 151/153bpm [890b/km] 41cal 84/86rpm 213/221W 10.18/11.27kmph
5:35 5:13 4:50 5:15 4:47 5:10 4:58 6:03 40
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 |
2:25 |
2:25 |
9:39 |
119 81-132 |
1148 |
171 168-174 |
213 194-235 |
4/2 |
0.50 |
4:35 |
2:10 |
8:40 |
129 121-133 |
1117 |
170 168-174 |
193 170-218 |
4/10 |
0.75 |
6:41 |
2:06 |
8:26 |
130 121-139 |
1096 |
171 170-176 |
224 202-244 |
1/4 |
1.00 |
8:51 |
2:10 |
8:39 |
139 135-142 |
1202 |
172 172-174 |
221 205-236 |
3/0 |
1.25 |
10:51 |
2:00 |
8:00 |
145 141-148 |
1161 |
173 172-176 |
216 200-232 |
0/8 |
1.50 |
12:45 |
1:55 |
7:38 |
145 141-150 |
1107 |
175 172-178 |
222 196-244 |
0/10 |
1.75 |
14:43 |
1:58 |
7:52 |
148 146-151 |
1163 |
174 172-180 |
226 198-254 |
0/7 |
2.00 |
16:47 |
2:04 |
8:14 |
156 149-158 |
1285 |
176 172-178 |
239 226-256 |
4/0 |
2.25 |
18:50 |
2:03 |
8:13 |
157 156-159 |
1289 |
175 172-178 |
229 208-256 |
4/4 |
2.50 |
21:01 |
2:11 |
8:43 |
158 156-161 |
1377 |
174 164-176 |
223 184-272 |
7/0 |
2.75 |
22:57 |
1:57 |
7:46 |
158 155-160 |
1227 |
175 172-182 |
226 208-260 |
0/7 |
3.00 |
24:52 |
1:55 |
7:39 |
160 155-163 |
1225 |
176 172-182 |
241 224-263 |
3/4 |
3.25 |
26:44 |
1:52 |
7:27 |
161 159-164 |
1199 |
177 174-180 |
244 223-264 |
0/3 |
3.50 |
28:48 |
2:04 |
8:18 |
165 161-168 |
1369 |
175 172-178 |
248 223-286 |
7/0 |
3.75 |
31:01 |
2:13 |
8:52 |
168 164-174 |
1490 |
175 172-178 |
243 218-279 |
10/0 |
4.00 |
33:04 |
2:03 |
8:12 |
170 167-174 |
1393 |
176 174-180 |
229 214-248 |
8/0 |
4.25 |
35:02 |
1:57 |
7:49 |
166 164-169 |
1299 |
177 176-182 |
234 214-256 |
0/3 |
4.50 |
37:22 |
2:20 |
9:20 |
162 152-169 |
1512 |
170 162-178 |
210 180-243 |
5/1 |
4.75 |
39:57 |
2:35 |
10:20 |
154 149-157 |
1592 |
167 164-172 |
184 162-213 |
9/4 |
5.00 |
42:06 |
2:09 |
8:35 |
148 147-151 |
1271 |
172 170-178 |
201 175-223 |
2/4 |
5.04 |
42:29 |
23 |
9:37 |
152 151-153 |
1462 |
165 162-168 |
209 201-220 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
173 |
5 |
42:28 |
8:25 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:16 |
46.89% |
More |
800m |
3:43 |
7:28 |
54.00% |
More |
1km |
4:40 |
7:30 |
56.01% |
More |
Mile |
7:46 |
7:46 |
57.12% |
More |
5k |
24:59 |
8:03 |
60.38% |
More |
5 miles |
42:05 |
8:25 |
58.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:58 |
6:58 |
63.61 |
5km |
24:44 |
7:58 |
61.01 |
5M |
42:07 |
8:25 |
58.42 |
10km |
53:43 |
8:39 |
57.24 |
10M |
1:31:27 |
9:09 |
55.62 |
Half |
2:03:41 |
9:26 |
54.02 |
20M |
3:18:31 |
9:56 |
53.33 |
Mara |
4:28:31 |
10:15 |
52.57 |
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