Tue 30th Apr 2024 at 9:12am by Llamadance
Run > General
-
Time
59:21
-
Miles
6.24
-
Min/mi
9:31
-
Pacing
93.4%
-
WAVA
52.08
-
Stride(cm)
100
-
Cals
563
-
Watts
200
-
Cadence
169
-
BPM
133
-
%MHR
71.3
-
B/mi
1268
-
Asc(m)
95
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 1km - 5:49(5:49/km) 121/132bpm [703b/km] 50cal 85/88rpm 197/252W 10.32/11.34kmph
2) 1km - 5:47(5:47/km) 130/133bpm [751b/km] 55cal 85/88rpm 201/247W 10.39/10.87kmph
3) 1km - 5:37(5:37/km) 130/138bpm [730b/km] 53cal 85/88rpm 200/238W 10.69/11.38kmph
4) 1km - 6:10(6:10/km) 133/139bpm [819b/km] 58cal 84/87rpm 196/255W 9.74/10.22kmph
5) 1km - 6:04(6:04/km) 134/138bpm [813b/km] 54cal 84/86rpm 201/268W 9.89/10.26kmph
6) 1km - 5:42(5:42/km) 133/139bpm [757b/km] 50cal 85/86rpm 201/233W 10.54/10.73kmph
7) 1km - 5:37(5:37/km) 136/143bpm [764b/km] 52cal 85/88rpm 204/235W 10.68/10.94kmph
8) 1km - 6:16(6:16/km) 141/148bpm [884b/km] 62cal 84/86rpm 207/240W 9.58/10.73kmph
9) 1km - 5:59(5:59/km) 138/146bpm [826b/km] 53cal 85/86rpm 191/220W 10.03/10.4kmph
10) 1km - 6:04(6:04/km) 138/143bpm [837b/km] 55cal 84/87rpm 197/278W 9.89/10.8kmph
11) 0.05km - 18(6:25/km) 136/137bpm [872b/km] 21cal 84/86rpm 199/227W 9.36/10.33kmph
5:49 5:47 5:37 6:10 6:04 5:42 5:37 6:16 5:59 6:04 18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.25 |
2:30 |
2:30 |
10:00 |
116 70-130 |
1160 |
170 166-176 |
206 171-260 |
0.50 |
4:44 |
2:14 |
8:54 |
126 120-132 |
1122 |
170 168-174 |
186 163-212 |
0.75 |
7:04 |
2:21 |
9:23 |
125 117-132 |
1173 |
171 168-176 |
204 183-253 |
1.00 |
9:26 |
2:22 |
9:28 |
129 126-131 |
1222 |
171 168-176 |
203 181-251 |
1.25 |
11:39 |
2:13 |
8:51 |
131 128-133 |
1160 |
171 168-174 |
195 168-255 |
1.50 |
13:50 |
2:11 |
8:44 |
128 123-131 |
1119 |
170 166-176 |
198 171-233 |
1.75 |
16:06 |
2:16 |
9:04 |
129 125-135 |
1170 |
171 166-174 |
198 176-226 |
2.00 |
18:36 |
2:30 |
9:59 |
133 130-138 |
1327 |
169 166-170 |
206 181-245 |
2.25 |
21:01 |
2:25 |
9:39 |
133 128-139 |
1284 |
169 166-170 |
192 173-214 |
2.50 |
23:30 |
2:29 |
9:56 |
134 130-137 |
1332 |
169 164-174 |
197 172-257 |
2.75 |
25:55 |
2:25 |
9:41 |
134 131-137 |
1297 |
169 168-172 |
203 175-271 |
3.00 |
28:24 |
2:29 |
9:55 |
135 132-138 |
1339 |
169 168-170 |
202 169-278 |
3.25 |
30:47 |
2:24 |
9:34 |
132 127-137 |
1263 |
168 158-170 |
197 162-237 |
3.50 |
33:03 |
2:16 |
9:03 |
132 126-137 |
1195 |
169 166-172 |
200 182-221 |
3.75 |
35:19 |
2:16 |
9:04 |
135 130-139 |
1225 |
170 168-172 |
203 188-219 |
4.00 |
37:34 |
2:14 |
8:58 |
136 132-140 |
1219 |
170 168-176 |
202 180-234 |
4.25 |
39:51 |
2:17 |
9:08 |
137 132-143 |
1252 |
169 168-172 |
206 186-236 |
4.50 |
42:10 |
2:19 |
9:15 |
135 132-139 |
1249 |
169 168-172 |
206 190-233 |
4.75 |
44:40 |
2:30 |
10:01 |
140 136-147 |
1403 |
168 166-170 |
206 180-242 |
5.00 |
47:18 |
2:38 |
10:34 |
144 141-148 |
1521 |
167 164-170 |
205 171-243 |
5.25 |
49:46 |
2:28 |
9:51 |
139 134-144 |
1369 |
169 166-172 |
185 161-217 |
5.50 |
52:09 |
2:23 |
9:30 |
136 132-139 |
1293 |
169 166-172 |
196 165-221 |
5.75 |
54:40 |
2:31 |
10:05 |
138 134-142 |
1393 |
168 166-172 |
204 176-237 |
6.00 |
57:05 |
2:25 |
9:41 |
140 135-143 |
1355 |
168 164-174 |
189 154-287 |
6.24 |
59:21 |
2:16 |
9:20 |
135 133-137 |
1260 |
169 160-174 |
196 174-230 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
169 |
6.2 |
59:20 |
9:30 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:28 |
40.25% |
More |
800m |
4:20 |
8:44 |
46.20% |
More |
1km |
5:28 |
8:47 |
47.81% |
More |
Mile |
9:00 |
9:00 |
49.26% |
More |
5k |
29:05 |
9:22 |
51.88% |
More |
5 miles |
47:13 |
9:27 |
52.11% |
More |
10k |
59:02 |
9:30 |
52.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:40 |
7:40 |
57.80 |
5km |
27:13 |
8:46 |
55.44 |
5M |
46:20 |
9:16 |
53.10 |
10km |
59:04 |
9:30 |
52.06 |
10M |
1:40:34 |
10:03 |
50.57 |
Half |
2:16:01 |
10:23 |
49.12 |
20M |
3:38:20 |
10:55 |
48.49 |
Mara |
4:55:18 |
11:16 |
47.80 |
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