Thu 9th May 2024 at 6:00am by Grumbs
Run > General
-
Time
54:00
-
Miles
7.29
-
Min/mi
7:24
-
Pacing
94.6%
-
Stride(cm)
133
-
Cals
895
-
Watts
429
-
Cadence
163
-
BPM
160
-
%MHR
93.5
-
B/mi
1184
-
Asc(m)
65
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 6.05mi - 45:00(7:26/mi) 158/169bpm [1175b/mi] 738cal 430/703W
2) 0.12mi - 48(6:29/mi) 169/171bpm [1095b/mi] 14cal 453/494W
3) 0.12mi - 1:00(8:09/mi) 169/173bpm [1377b/mi] 17cal 425/503W
4) 0.12mi - 48(6:29/mi) 169/171bpm [1096b/mi] 15cal 438/482W
5) 0.13mi - 1:00(7:50/mi) 167/173bpm [1308b/mi] 17cal 395/474W
6) 0.12mi - 49(6:32/mi) 165/168bpm [1077b/mi] 14cal 425/457W
7) 0.13mi - 1:00(7:52/mi) 167/169bpm [1315b/mi] 17cal 415/498W
8) 0.12mi - 46(6:08/mi) 167/171bpm [1025b/mi] 14cal 444/522W
9) 0.12mi - 1:00(8:22/mi) 167/171bpm [1397b/mi] 17cal 400/514W
10) 0.12mi - 48(6:26/mi) 169/171bpm [1086b/mi] 14cal 432/457W
11) 0.11mi - 1:00(8:43/mi) 168/172bpm [1464b/mi] 17cal 423/485W
12) 0mi - 1(3:04/mi) 167/167bpm [513b/mi] 1cal 373/376W
45:00 48 1:00 48 1:00 49 1:00 46 1:00 48 1:00 1
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 |
1:50 |
1:50 |
7:18 |
133 91-147 |
972 |
158 140-164 |
569 241-703 |
28/2 |
0.50 |
3:39 |
1:50 |
7:19 |
148 146-151 |
1082 |
158 152-162 |
469 409-550 |
6/4 |
0.75 |
5:28 |
1:49 |
7:15 |
150 147-152 |
1089 |
159 156-162 |
456 373-511 |
5/1 |
1.00 |
7:21 |
1:53 |
7:32 |
152 149-155 |
1146 |
159 158-162 |
432 402-476 |
2/3 |
1.25 |
9:11 |
1:49 |
7:17 |
156 152-158 |
1137 |
161 158-164 |
429 390-482 |
2/3 |
1.50 |
11:10 |
1:59 +7
|
7:57 |
155 152-158 |
1232 |
160 152-164 |
402 181-445 |
0/6 |
1.75 |
13:00 |
1:50 |
7:20 |
157 154-159 |
1151 |
162 160-164 |
424 378-447 |
1/3 |
2.00 |
14:52 |
1:53 |
7:30 |
156 154-160 |
1171 |
161 158-164 |
425 396-456 |
3/3 |
2.25 |
16:43 |
1:51 |
7:23 |
158 155-160 |
1168 |
161 160-164 |
418 387-459 |
1/5 |
2.50 |
18:37 |
1:54 |
7:34 |
157 155-159 |
1189 |
161 160-164 |
408 385-431 |
1/2 |
2.75 |
20:30 |
1:53 |
7:31 |
159 156-161 |
1194 |
162 158-164 |
425 393-497 |
2/1 |
3.00 |
22:21 |
1:51 |
7:24 |
159 157-162 |
1177 |
163 160-168 |
405 366-440 |
1/5 |
3.25 |
24:11 |
1:50 |
7:20 |
160 157-162 |
1175 |
162 160-164 |
423 396-445 |
1/2 |
3.50 |
26:03 |
1:52 |
7:28 |
161 160-163 |
1203 |
163 160-164 |
415 386-436 |
2/3 |
3.75 |
27:53 |
1:50 |
7:21 |
163 160-165 |
1199 |
164 162-166 |
427 404-483 |
3/1 |
4.00 |
29:46 |
1:52 |
7:30 |
162 160-165 |
1214 |
162 160-164 |
425 405-467 |
3/1 |
4.25 |
31:39 |
1:53 |
7:34 |
164 161-167 |
1241 |
163 158-166 |
441 411-530 |
5/0 |
4.50 |
33:31 |
1:52 |
7:27 |
162 160-166 |
1207 |
162 160-164 |
417 390-463 |
2/3 |
4.75 |
35:22 |
1:52 |
7:27 |
161 158-164 |
1198 |
162 160-166 |
415 357-464 |
2/6 |
5.00 |
37:16 |
1:53 |
7:33 |
162 160-165 |
1223 |
163 160-166 |
418 388-442 |
1/1 |
5.25 |
39:08 |
1:52 |
7:30 |
164 159-167 |
1229 |
164 160-168 |
408 374-475 |
3/3 |
5.50 |
41:00 |
1:52 |
7:29 |
165 162-168 |
1236 |
163 162-166 |
427 401-476 |
3/1 |
5.75 |
42:52 |
1:51 |
7:25 |
166 164-169 |
1232 |
163 162-166 |
437 380-477 |
5/2 |
6.00 |
44:43 |
1:52 |
7:27 |
165 163-167 |
1228 |
164 162-168 |
419 374-452 |
2/4 |
6.25 |
46:32 |
1:48 |
7:12 |
169 164-173 |
1217 |
170 162-178 |
444 392-503 |
6/1 |
6.50 |
48:20 |
1:49 |
7:14 |
169 165-173 |
1223 |
167 158-176 |
420 339-482 |
3/5 |
6.75 |
50:08 |
1:48 |
7:10 |
165 162-169 |
1183 |
169 160-180 |
419 363-498 |
1/4 |
7.00 |
51:56 |
1:49 |
7:15 |
167 164-171 |
1209 |
172 162-186 |
420 372-522 |
2/2 |
7.25 |
53:48 |
1:52 |
7:27 |
168 165-172 |
1251 |
172 164-182 |
424 367-485 |
5/1 |
7.29 |
54:06 |
18 |
8:25 |
167 165-168 |
1405 |
166 164-168 |
390 370-402 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
163 |
7.3 |
53:59 |
7:25 |
Walk |
0.2 |
127 |
0 |
7 |
1:16:57 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
7:00 |
0.00% |
More |
800m |
3:32 |
7:06 |
0.00% |
More |
1km |
4:21 |
7:00 |
0.00% |
More |
Mile |
7:08 |
7:08 |
0.00% |
More |
5k |
22:51 |
7:21 |
0.00% |
More |
5 miles |
36:58 |
7:24 |
0.00% |
More |
10k |
46:04 |
7:25 |
0.00% |
More |
Predictions
Dist |
Time |
Per Mile |
1M |
6:35 |
6:35 |
5km |
21:52 |
7:02 |
5M |
36:13 |
7:15 |
10km |
45:35 |
7:20 |
10M |
1:15:30 |
7:33 |
Half |
1:40:31 |
7:40 |
20M |
2:37:24 |
7:52 |
Mara |
3:29:33 |
8:00 |
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