Tue 30th Apr 2024 at 12:19pm by RunRuss
Run > General
-
Time
34:20
-
Miles
5.03
-
Min/mi
6:50
-
Pacing
89.7%
-
WAVA
69.10
-
Stride(cm)
135
-
Cals
605
-
Watts
451
-
Cadence
175
-
BPM
168
-
%MHR
93.5
-
B/mi
1149
-
Asc(m)
90
-
Hillscore
7
-
Surface
Road
Notes & Comments
1) 1km - 4:12(4:12/km) 157/165bpm [659b/km] 69cal 469/628W
2) 1km - 4:12(4:12/km) 164/165bpm [689b/km] 72cal 451/563W
3) 1km - 4:23(4:23/km) 166/172bpm [728b/km] 76cal 438/468W
4) 1km - 5:05(5:05/km) 171/175bpm [871b/km] 89cal 449/564W
5) 1km - 3:50(3:50/km) 169/174bpm [647b/km] 68cal 436/541W
6) 1km - 4:03(4:03/km) 171/173bpm [694b/km] 73cal 453/504W
7) 1km - 4:12(4:12/km) 173/174bpm [726b/km] 76cal 441/501W
8) 1km - 4:05(4:05/km) 175/177bpm [714b/km] 76cal 470/587W
9) 0.09km - 18(3:14/km) 176/177bpm [570b/km] 6cal 410/470W
4:12 4:12 4:23 5:05 3:50 4:03 4:12 4:05 18
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 |
1:43 |
1:43 |
6:52 |
149 117-160 |
1023 |
181 174-192 |
500 120-628 |
14/0 |
0.50 |
3:25 |
1:42 |
6:50 |
162 160-165 |
1106 |
176 174-178 |
466 418-511 |
7/1 |
0.75 |
5:06 |
1:40 |
6:42 |
164 163-165 |
1098 |
175 174-178 |
456 375-563 |
5/4 |
1.00 |
6:48 |
1:42 |
6:49 |
164 163-165 |
1119 |
175 172-178 |
453 408-519 |
4/1 |
1.25 |
8:27 |
1:39 |
6:35 |
165 164-165 |
1086 |
174 172-176 |
425 407-440 |
2/4 |
1.50 |
10:11 |
1:44 |
6:57 |
165 164-166 |
1147 |
175 172-178 |
445 423-461 |
4/0 |
1.75 |
11:58 |
1:47 |
7:07 |
166 165-167 |
1182 |
175 172-178 |
436 416-468 |
5/1 |
2.00 |
13:55 |
1:57 |
7:48 |
170 166-172 |
1327 |
176 172-186 |
464 406-564 |
14/0 |
2.25 |
15:55 |
2:00 |
7:58 |
170 168-172 |
1355 |
176 170-180 |
434 361-490 |
9/0 |
2.50 |
17:58 |
2:04 |
8:16 |
171 169-175 |
1412 |
173 166-180 |
440 399-476 |
15/0 |
2.75 |
19:30 |
1:32 |
6:08 |
171 167-174 |
1048 |
173 168-178 |
413 355-462 |
6/9 |
3.00 |
21:03 |
1:32 |
6:09 |
167 166-169 |
1028 |
176 170-184 |
477 422-541 |
0/23 |
3.25 |
22:36 |
1:33 |
6:13 |
169 168-171 |
1050 |
175 170-184 |
428 296-504 |
1/17 |
3.50 |
24:14 |
1:38 |
6:31 |
171 169-172 |
1114 |
174 172-176 |
455 427-492 |
0/6 |
3.75 |
25:55 |
1:41 |
6:44 |
172 171-173 |
1158 |
174 172-178 |
451 424-472 |
1/4 |
4.00 |
27:41 |
1:46 |
7:05 |
172 170-173 |
1218 |
174 172-178 |
462 430-501 |
5/3 |
4.25 |
29:20 |
1:40 |
6:38 |
173 171-174 |
1148 |
172 168-176 |
434 409-455 |
3/4 |
4.50 |
30:58 |
1:38 |
6:32 |
174 172-176 |
1138 |
172 168-184 |
462 371-556 |
1/12 |
4.75 |
32:41 |
1:42 |
6:49 |
175 173-177 |
1193 |
174 172-180 |
467 362-587 |
9/5 |
5.00 |
34:12 |
1:31 |
6:04 |
175 173-176 |
1062 |
173 170-176 |
449 382-495 |
0/10 |
5.03 |
34:20 |
8 |
5:24 |
177 176-177 |
957 |
177 176-178 |
373 366-386 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
174 |
5 |
34:20 |
6:50 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:28 |
5:55 |
55.78% |
More |
800m |
3:01 |
6:05 |
63.59% |
More |
1km |
3:47 |
6:06 |
66.07% |
More |
Mile |
6:15 |
6:15 |
68.20% |
More |
5k |
21:04 |
6:47 |
68.80% |
More |
5 miles |
34:11 |
6:50 |
69.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:12 |
6:12 |
68.70 |
5km |
20:36 |
6:38 |
70.36 |
5M |
34:07 |
6:49 |
69.16 |
10km |
42:57 |
6:55 |
68.59 |
10M |
1:11:08 |
7:07 |
68.45 |
Half |
1:34:42 |
7:14 |
67.50 |
20M |
2:28:18 |
7:25 |
68.30 |
Mara |
3:17:27 |
7:32 |
68.40 |
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