Tue 7th May 2024 at 6:47pm by SteveC
Run > General
-
Time
37:09
-
Miles
4.73
-
Min/mi
7:51
-
Pacing
81.9%
-
WAVA
63.21
-
Stride(cm)
121
-
Cals
510
-
Watts
367
-
Cadence
170
-
BPM
138
-
%MHR
80.6
-
B/mi
1083
-
Asc(m)
108
-
Hillscore
9
-
Surface
Road
Notes & Comments
1) 1mi - 8:31(8:31/mi) 123/137bpm [1047b/mi] 107cal 377/524W
2) 0.01mi - 3(6:54/mi) 137/137bpm [945b/mi] 374/375W
3) 1mi - 7:11(7:11/mi) 142/147bpm [1020b/mi] 105cal 389/472W
4) 0mi - 1(8:07/mi) 143/143bpm [1160b/mi] 380/380W
5) 1mi - 8:14(8:16/mi) 139/143bpm [1148b/mi] 113cal 343/477W
6) 0.99mi - 6:38(6:42/mi) 142/150bpm [951b/mi] 95cal 404/511W
7) 0.74mi - 6:31(8:52/mi) 146/160bpm [1293b/mi] 90cal 298/469W
8:31 3 7:11 1 8:14 6:38 6:31
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 |
2:13 |
2:13 +2
|
8:51 |
114 77-125 |
1009 |
162 146-170 |
396 281-451 |
16/0 |
0.50 |
4:49 |
2:36 +29
|
10:26 |
123 117-126 |
1282 |
163 160-170 |
412 294-524 |
23/9 |
0.75 |
6:54 |
2:05 |
8:20 |
122 118-130 |
1016 |
163 160-174 |
352 312-387 |
6/1 |
1.00 |
9:00 |
2:06 |
8:25 |
133 130-137 |
1120 |
164 162-170 |
373 282-454 |
9/7 |
1.25 |
10:47 |
1:47 |
7:06 |
138 136-140 |
981 |
172 164-176 |
411 324-452 |
13/2 |
1.50 |
12:33 |
1:46 |
7:04 |
141 137-145 |
997 |
174 170-178 |
333 140-434 |
5/22 |
1.75 |
14:22 |
1:49 |
7:16 |
146 144-147 |
1060 |
175 172-176 |
407 350-472 |
9/4 |
2.00 |
16:12 |
1:50 |
7:18 |
144 143-145 |
1052 |
175 172-180 |
403 359-443 |
7/1 |
2.25 |
18:10 |
1:58 |
7:54 |
140 139-143 |
1105 |
166 158-178 |
328 283-393 |
1/11 |
2.50 |
20:18 |
2:08 |
8:32 |
139 137-141 |
1187 |
167 162-174 |
377 312-477 |
12/3 |
2.75 |
22:15 |
1:57 |
7:49 |
139 138-141 |
1088 |
170 160-176 |
306 148-432 |
2/27 |
3.00 |
24:26 |
2:10 |
8:41 |
139 137-142 |
1206 |
169 160-174 |
357 259-470 |
10/4 |
3.25 |
26:08 |
1:42 |
6:48 |
134 131-137 |
912 |
179 168-186 |
370 257-439 |
4/10 |
3.50 |
27:53 |
1:45 |
7:01 |
141 136-150 |
988 |
180 166-188 |
394 240-501 |
5/9 |
3.75 |
29:31 |
1:38 |
6:34 |
148 147-149 |
971 |
182 178-186 |
460 428-511 |
4/1 |
4.00 |
31:09 |
1:38 |
6:31 |
148 146-149 |
964 |
181 176-186 |
436 398-471 |
5/10 |
4.25 |
33:36 |
2:27 +7
|
9:46 |
153 146-160 |
1495 |
161 154-180 |
283 139-454 |
3/9 |
4.50 |
35:53 |
2:17 +10
|
9:08 |
142 139-146 |
1297 |
164 160-170 |
307 221-384 |
5/9 |
4.73 |
37:56 |
2:03 |
8:54 |
141 140-142 |
1256 |
165 160-174 |
320 286-346 |
5/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
45.2 |
176 |
2.4 |
16:46 |
7:15 |
Walk |
52.8 |
163 |
2.3 |
20:24 |
8:46 |
Still |
0.2 |
- |
- |
5 |
- |
Pause |
1.8 |
- |
- |
41 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:25 |
53.47% |
More |
800m |
3:14 |
6:29 |
62.68% |
More |
1km |
4:05 |
6:34 |
64.50% |
More |
Mile |
6:43 |
6:43 |
66.55% |
More |
5k |
23:03 |
7:25 |
66.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
62.05 |
5km |
23:50 |
7:40 |
63.84 |
5M |
39:23 |
7:53 |
63.02 |
10km |
49:33 |
7:58 |
62.60 |
10M |
1:21:52 |
8:11 |
62.69 |
Half |
1:48:51 |
8:19 |
61.94 |
20M |
2:50:08 |
8:30 |
62.79 |
Mara |
3:46:13 |
8:38 |
62.97 |
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