Thu 7th Mar 2024 at 6:57pm by adysmith
Run > Reps
-
Time
41:12
-
Miles
5.18
-
Min/mi
7:57
-
Pacing
4%
-
WAVA
64.67
-
Stride(cm)
108
-
Cals
467
-
Watts
291
-
Cadence
187
-
BPM
136
-
%MHR
75.8
-
B/mi
1085
-
Asc(m)
96
-
Hillscore
7
-
Surface
Road
Notes & Comments
1) 1mi - 8:21(8:21/mi) 126/137bpm [1051b/mi] 89cal 255/358W
2) 0.38mi - 3:22(8:47/mi) 141/147bpm [1238b/mi] 39cal 291/344W
3) 1mi - 6:54(6:54/mi) 140/157bpm [967b/mi] 79cal 310/430W
4) 1mi - 8:31(8:31/mi) 133/155bpm [1133b/mi] 96cal 288/397W
5) 1mi - 7:22(7:22/mi) 147/161bpm [1083b/mi] 92cal 319/398W
6) 0.79mi - 6:41(8:27/mi) 135/145bpm [1140b/mi] 72cal 268/335W
8:21 3:22 6:54 8:31 7:22 6:41
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 |
2:07 |
2:07 |
8:30 |
118 71-130 |
1003 |
182 108-188 |
246 75-266 |
1/4 |
0.50 |
4:15 |
2:07 |
8:29 |
130 123-135 |
1103 |
186 182-192 |
285 244-358 |
9/2 |
0.75 |
6:17 |
2:02 |
8:10 |
129 126-133 |
1053 |
185 182-188 |
250 220-277 |
1/9 |
1.00 |
8:20 |
2:03 |
8:11 |
128 124-137 |
1048 |
185 182-188 |
238 222-265 |
0/7 |
1.25 |
10:29 |
2:09 |
8:36 |
142 137-147 |
1222 |
185 182-188 |
288 213-344 |
9/5 |
1.50 |
14:04 |
3:35 +1:29
|
14:20 |
125 91-140 |
1791 |
191 182-212 |
329 195-430 |
16/0 |
1.75 |
15:46 |
1:42 |
6:47 |
121 113-134 |
821 |
196 192-200 |
309 284-348 |
9/4 |
2.00 |
17:32 |
1:46 |
7:04 |
155 135-157 |
1095 |
196 192-200 |
335 294-386 |
12/3 |
2.25 |
19:13 |
1:41 |
6:45 |
155 153-157 |
1045 |
197 194-200 |
300 264-344 |
5/4 |
2.50 |
25:48 |
6:35 +4:31
|
26:19 |
128 93-155 |
3369 |
180 92-200 |
271 42-353 |
11/5 |
2.75 |
27:58 |
2:10 |
8:42 |
138 126-143 |
1200 |
186 180-190 |
283 257-304 |
9/1 |
3.00 |
30:03 |
2:05 |
8:18 |
140 134-145 |
1163 |
187 184-192 |
294 253-327 |
8/1 |
3.25 |
32:08 |
2:06 |
8:23 |
142 140-145 |
1189 |
186 184-190 |
299 269-328 |
6/1 |
3.50 |
35:50 |
3:42 +1:56
|
14:47 |
121 101-143 |
1788 |
188 98-198 |
333 178-397 |
3/7 |
3.75 |
37:33 |
1:43 |
6:53 |
153 133-156 |
1053 |
195 190-198 |
353 313-398 |
4/8 |
4.00 |
39:18 |
1:45 |
6:58 |
152 148-155 |
1059 |
195 190-200 |
321 280-365 |
5/5 |
4.25 |
41:33 |
2:16 +28
|
9:02 |
155 132-161 |
1400 |
189 100-198 |
323 17-379 |
7/8 |
4.50 |
44:03 |
2:30 |
9:58 |
136 131-141 |
1356 |
179 88-186 |
256 97-318 |
5/4 |
4.75 |
46:46 |
2:44 +33
|
10:55 |
127 110-141 |
1385 |
182 122-190 |
261 110-313 |
2/12 |
5.00 |
48:41 |
1:55 |
7:39 |
140 139-141 |
1071 |
187 184-190 |
286 230-335 |
2/17 |
5.18 |
50:08 |
1:27 |
8:14 |
143 140-145 |
1178 |
187 184-190 |
295 271-324 |
7/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.4 |
188 |
5.1 |
42:04 |
8:30 |
Walk |
12.4 |
107 |
0.1 |
6:25 |
1:59:32 |
Still |
0.3 |
- |
- |
10 |
- |
Pause |
2.9 |
- |
- |
1:29 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:39 |
52.95% |
More |
800m |
3:20 |
6:42 |
62.73% |
More |
1km |
4:13 |
6:48 |
64.41% |
More |
Mile |
6:46 |
6:46 |
68.22% |
More |
5k |
30:38 |
9:52 |
51.36% |
More |
5 miles |
48:37 |
9:43 |
52.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
64.14 |
5km |
23:58 |
7:43 |
65.66 |
5M |
39:41 |
7:56 |
64.78 |
10km |
49:58 |
8:02 |
64.35 |
10M |
1:22:44 |
8:16 |
64.35 |
Half |
1:50:09 |
8:25 |
63.52 |
20M |
2:52:30 |
8:38 |
64.28 |
Mara |
3:49:40 |
8:46 |
64.37 |
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