Sat 27th Apr 2024 at 9:13am by zp

Run > Tempo
  • Time
    59:17
  • Miles
    8.03
  • Min/mi
    7:23
  • Pacing
    78.8%
  • WAVA
    64.63
  • Stride(cm)
    120
  • Cals
    689
  • Watts
    305
  • Cadence
    182
  • BPM
    145
  • %MHR
    85
  • B/mi
    1073
  • Asc(m)
    110
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

10k time trial on railway path, good - maybe aim for HR range 150-155? Higher seemed much harder.

1) 1.32km - 7:23(5:35/km) 127/145bpm [710b/km] 70cal 260/W 10.75/12.54kmph
2) 10.25km - 43:18(4:13/km) 152/157bpm [642b/km] 539cal 328/W 14.23/15.39kmph
3) 0.16km - 1:49(11:13/km) 133/154bpm [1492b/km] 19cal 182/W 5.35/14.75kmph
4) 1.19km - 6:47(5:43/km) 123/133bpm [703b/km] 61cal 232/W 10.49/11.92kmph
7:23 43:18 1:49 6:47

Pace

1% 6% 12% 9% 73%

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 2:27 2:27 9:48 122 79-136 1195 180 178-186 260 187-342 76/0
0.50 4:32 2:05 8:19 127 121-133 1055 178 174-184 245 144-380 9/7
0.75 6:53 2:21 9:25 130 122-144 1225 180 176-186 291 221-368 6/9
1.00 8:29 1:36 6:24 147 141-157 940 188 176-196 297 143-402 14/9
1.25 10:16 1:47 7:07 156 154-157 1111 188 184-194 347 308-393 8/3
1.50 11:59 1:43 6:53 153 152-155 1054 185 184-188 329 308-375 7/1
1.75 13:40 1:41 6:44 153 149-155 1031 185 182-188 324 294-359 6/6
2.00 15:21 1:41 6:44 150 148-151 1011 185 178-190 322 285-360 3/7
2.25 17:01 1:40 6:39 152 149-154 1012 187 186-190 332 315-368 1/4
2.50 18:44 1:43 6:51 148 146-151 1015 186 184-188 320 294-345 3/7
2.75 20:24 1:40 6:39 150 147-154 998 186 184-188 325 306-344 1/4
3.00 22:08 1:44 6:56 151 149-154 1048 185 182-188 330 268-402 7/6
3.25 23:51 1:43 6:53 150 147-152 1033 185 182-190 320 289-356 4/6
3.50 25:35 1:44 6:55 151 150-152 1045 187 184-190 322 306-353 2/2
3.75 27:17 1:42 6:47 153 152-154 1039 187 184-190 332 283-412 3/3
4.00 28:56 1:39 6:36 152 149-155 1004 186 182-192 323 303-339 0/4
4.25 30:44 1:48 7:11 154 152-155 1107 187 184-190 331 308-389 5/0
4.50 32:25 1:41 6:44 154 152-155 1037 185 182-188 329 298-361 2/3
4.75 34:01 1:36 6:26 152 149-155 978 186 182-188 339 306-395 1/1
5.00 35:43 1:42 6:48 154 150-155 1048 186 184-188 334 322-358 4/3
5.25 37:25 1:41 6:45 152 149-153 1027 186 184-188 330 321-359 2/1
5.50 39:07 1:42 6:50 153 151-155 1045 186 184-188 328 315-356 4/1
5.75 40:51 1:44 6:57 152 151-152 1056 185 182-188 326 308-355 5/2
6.00 42:37 1:45 7:02 153 152-155 1076 185 182-196 328 310-352 4/1
6.25 44:20 1:44 6:54 153 151-157 1056 186 184-190 329 306-363 5/1
6.50 46:09 1:49 7:14 154 151-155 1115 185 180-188 325 288-358 3/4
6.75 47:52 1:43 6:52 152 150-155 1043 184 180-188 317 295-342 2/9
7.00 49:28 1:36 6:23 154 152-155 984 188 184-194 329 275-369 4/6
7.25 51:44 2:16 9:05 148 126-156 1345 162 110-192 269 111-364 7/10
7.50 54:19 2:35 10:20 122 114-132 1260 157 114-182 202 149-284 4/6
7.75 56:46 2:27 9:48 128 123-133 1254 175 166-180 268 180-339 9/4
8.00 58:57 2:11 8:44 120 114-132 1048 174 166-178 204 158-288 4/20
8.03 59:17 20 11:14 117 116-117 1314 175 174-176 219 196-251 0/1

Heart

145/157max
  • Show Beats/Mile

Elevation

Asc 110m, Range 94m, Flat prediction 56:58
Elevation Graph
Biggest Climbs (m) Min/mi
23 4.7% 9:23
12 4.6% 10:17
11 6.0% 9:40
10 7.0% 16:15
See your biggest climbs

Power

305W (412 max)
Power Graph
Power Bands

Cadence

182 (196 max) Stride Length: 120cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.2 183 7.9 57:37 7:15
Walk 2.8 117 0.1 1:39 18:31
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:15 52.35% More
800m 3:11 6:24 59.90% More
1km 4:02 6:30 61.50% More
Mile 6:40 6:40 63.35% More
5k 21:04 6:47 68.27% More
5 miles 33:56 6:47 68.95% More
10k 42:17 6:48 69.09% More

Predictions

Dist Time Per Mile WAVA
1M 6:31 6:31 64.86
5km 21:40 6:58 66.37
5M 35:53 7:11 65.22
10km 45:10 7:16 64.69
10M 1:14:48 7:29 64.54
Half 1:39:36 7:36 63.63
20M 2:35:58 7:48 64.39
Mara 3:27:39 7:56 64.49
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