Mon 22nd Apr 2024 at 7:19pm by Keegan

Run > Tempo

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Time
47:54
Miles
5.16
Min/mi
9:17
Pacing
66.6%
WAVA
48.84
Stride(cm)
107
Cals
602
Watts
303
Cadence
162
BPM
154
%MHR
79.7
B/mi
1427
Asc(m)
25
Hillscore
2
Surface
Road

Notes & Comments

5 comments

Warm Up, 2 x 10 Min efforts (5 mins walk recovery), Cool Down
Wow that felt tough!

But I’m really happy with the pace on the efforts - it’s approaching Half Marathon pace which I didn’t expect so soon after my long time off with injury.

1) 1mi - 9:02(9:02/mi) 137/150bpm [1238b/mi] 111cal 320/438W
2) 0.04mi - 21(8:20/mi) 147/148bpm [1225b/mi] 4cal 328/340W
3) 1mi - 7:39(7:39/mi) 152/155bpm [1164b/mi] 106cal 372/428W
4) 0.32mi - 2:26(7:40/mi) 153/154bpm [1173b/mi] 33cal 366/396W
5) 0.27mi - 5:00(18:22/mi) 132/179bpm [2425b/mi] 38cal 128/391W
6) 1mi - 7:30(7:30/mi) 176/189bpm [1319b/mi] 115cal 366/402W
7) 0.33mi - 2:31(7:37/mi) 185/187bpm [1410b/mi] 41cal 369/380W
8) 0.29mi - 5:01(17:34/mi) 138/187bpm [2424b/mi] 40cal 150/373W
9) 0.91mi - 8:23(9:13/mi) 167/173bpm [1539b/mi] 114cal 307/426W

9:02 21 7:39 2:26 5:00 7:30 2:31 5:01 8:23

	Velociraptor Well done
	Keegan Thank you
	Bowman 🇸🇪 Wow nice session, speedy! You are back in no time!
	Sigh Excellent, well done!
	Keegan Thank you!

Pace

12%

36%

13%

37%

Splits

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	2:15	2:15	9:00	123 88-135	1106	166 162-172	327 272-438	4/2
0.50	4:30	2:15	9:01	137 135-140	1236	166 162-172	315 300-344	3/3
0.75	6:46	2:16	9:05	141 140-143	1280	167 164-170	320 296-346	4/3
1.00	9:10	2:24 +10	9:36	147 142-150	1410	169 164-172	348 311-427	7/1
1.25	11:08	1:57	7:50	150 147-153	1174	172 166-178	362 320-404	2/2
1.50	13:02	1:54	7:38	153 152-154	1168	174 172-178	373 363-383	2/1
1.75	14:55	1:53	7:32	154 152-155	1160	176 172-178	377 364-391	2/4
2.00	16:52	1:57	7:47	151 149-152	1176	175 172-178	367 329-428	3/2
2.25	18:47	1:55	7:41	153 152-154	1175	176 172-178	365 351-404	2/3
2.50	22:27	3:40	14:39	142 115-179	2080	132 96-178	183 83-396	2/1
2.75	25:29	3:02	12:07	128 112-164	1551	141 30-232	202 31-384	2/1
3.00	27:24	1:55	7:40	175 165-180	1343	178 174-180	366 355-389	1/2
3.25	29:17	1:53	7:34	181 179-183	1369	179 176-184	368 360-382	2/2
3.50	31:09	1:51	7:26	183 179-185	1360	182 180-186	375 364-393	2/2
3.75	33:02	1:54	7:35	185 183-189	1404	182 178-188	374 362-402	1/2
4.00	35:17	2:15	9:00	185 174-187	1666	163 110-180	311 102-380	1/3
4.25	39:41	4:23	17:34	131 116-176	2301	121 114-128	147 97-234	9/0
4.50	42:00	2:20	9:18	161 135-168	1498	166 122-170	328 237-426	8/3
4.75	44:19	2:19	9:14	170 167-173	1571	166 162-170	290 266-318	0/10
5.00	46:38	2:19	9:14	168 164-172	1552	165 160-168	297 258-328	1/8
5.16	48:03	1:25	9:00	171 168-172	1539	168 164-172	318 298-349	1/1

Heart

154/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 25m, Range 21m, Flat prediction 46:45

Elevation Graph

Biggest Climbs (m)	Min/mi
16 3.6%	13:18
See your biggest climbs

Power

303W (438 max)

Power Graph

Power Bands

Cadence

162 (232 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.2	172	4.6	38:32	8:20
Walk	19.4	119	0.5	9:20	18:17
Still	0.0	-	-	1	-
Pause	0.3	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	43.47%	More
800m	3:42	7:27	49.63%	More
1km	4:38	7:28	51.74%	More
Mile	7:30	7:30	54.66%	More
5k	26:42	8:36	52.22%	More
5 miles	46:37	9:19	48.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:17	8:17	49.50
5km	27:50	8:58	50.10
5M	46:19	9:16	48.93
10km	58:26	9:24	48.39
10M	1:37:14	9:43	48.03
Half	2:09:48	9:55	47.21
20M	3:24:08	10:12	47.56
Mara	4:32:31	10:24	47.51

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