Wed 1st May 2024 at 12:30pm by nollie
Run > General
-
Time
32:50
-
Miles
5.05
-
Min/mi
6:30
-
Pacing
82.3%
-
WAVA
64.89
-
Stride(cm)
146
-
Cals
509
-
Watts
379
-
Cadence
169
-
BPM
158
-
%MHR
92.5
-
B/mi
1028
-
Asc(m)
59
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 2.39km - 10:00(4:11/km) 146/159bpm [611b/km] 146cal 372/432W
2) 5.64km - 22:24(3:58/km) 164/175bpm [651b/km] 356cal 373/480W
3) 0.09km - 26(4:52/km) 153/157bpm [744b/km] 7cal 210/360W
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 |
1:42 |
1:42 |
6:47 |
121 82-138 |
822 |
179 174-184 |
345 201-407 |
1/5 |
0.50 |
3:22 |
1:40 |
6:40 |
144 138-147 |
960 |
175 170-178 |
348 328-369 |
2/3 |
0.75 |
5:06 |
1:45 |
6:58 |
148 147-151 |
1032 |
173 168-178 |
392 354-429 |
9/0 |
1.00 |
6:55 |
1:48 |
7:14 |
151 149-153 |
1092 |
169 158-176 |
379 98-432 |
12/1 |
1.25 |
8:29 |
1:34 |
6:18 |
156 154-159 |
983 |
170 164-178 |
392 348-425 |
4/2 |
1.50 |
10:06 |
1:36 |
6:25 |
157 156-159 |
1007 |
170 166-174 |
374 342-411 |
1/3 |
1.75 |
11:43 |
1:38 |
6:31 |
159 153-161 |
1037 |
170 164-178 |
372 292-408 |
1/10 |
2.00 |
13:24 |
1:40 |
6:42 |
160 155-165 |
1071 |
166 140-176 |
376 128-464 |
5/2 |
2.25 |
14:55 |
1:31 |
6:06 |
166 164-166 |
1011 |
168 160-176 |
414 358-480 |
3/5 |
2.50 |
16:36 |
1:40 |
6:41 |
163 161-164 |
1090 |
165 158-170 |
359 340-410 |
1/7 |
2.75 |
18:14 |
1:38 |
6:33 |
160 158-162 |
1047 |
166 164-168 |
357 317-411 |
2/7 |
3.00 |
19:54 |
1:41 |
6:43 |
162 160-165 |
1087 |
167 162-172 |
374 308-461 |
5/6 |
3.25 |
21:47 |
1:53 |
7:31 |
162 160-165 |
1217 |
165 152-172 |
341 178-438 |
5/4 |
3.50 |
23:20 |
1:32 |
6:10 |
165 160-169 |
1017 |
167 166-172 |
390 339-441 |
3/1 |
3.75 |
24:54 |
1:34 |
6:16 |
169 167-173 |
1058 |
167 164-172 |
431 399-475 |
8/0 |
4.00 |
26:33 |
1:40 |
6:38 |
173 171-174 |
1148 |
165 152-172 |
412 323-478 |
11/0 |
4.25 |
28:09 |
1:36 |
6:24 |
166 164-172 |
1064 |
170 158-182 |
378 219-433 |
1/4 |
4.50 |
29:39 |
1:30 |
5:58 |
169 165-175 |
1009 |
167 158-172 |
386 323-421 |
2/4 |
4.75 |
31:03 |
1:24 |
5:38 |
164 150-175 |
923 |
171 160-178 |
381 187-447 |
0/11 |
5.00 |
32:32 |
1:29 |
5:54 |
153 151-155 |
903 |
167 160-172 |
402 196-477 |
3/8 |
5.04 |
33:18 |
46 +28
|
18:58 |
153 149-156 |
2902 |
165 158-170 |
314 255-360 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.6 |
169 |
5 |
32:30 |
6:35 |
Walk |
0.9 |
146 |
0 |
19 |
10:07 |
Still |
0.1 |
- |
- |
1 |
- |
Pause |
1.4 |
- |
- |
28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:20 |
5:24 |
54.06% |
More |
800m |
2:47 |
5:36 |
60.46% |
More |
1km |
3:31 |
5:39 |
62.85% |
More |
Mile |
5:55 |
5:55 |
64.28% |
More |
5k |
19:41 |
6:20 |
65.47% |
More |
5 miles |
32:32 |
6:30 |
64.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:54 |
5:54 |
64.43 |
5km |
19:37 |
6:19 |
65.71 |
5M |
32:29 |
6:30 |
64.97 |
10km |
40:54 |
6:35 |
64.64 |
10M |
1:07:44 |
6:46 |
64.62 |
Half |
1:30:11 |
6:53 |
63.80 |
20M |
2:21:14 |
7:04 |
64.56 |
Mara |
3:08:02 |
7:11 |
64.66 |
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