Thu 28th Mar 2024 at 7:23am by DocM
Run > General
-
Time
43:29
-
Miles
3.36
-
Min/mi
12:56
-
Pacing
26.6%
-
WAVA
44.06
-
Stride(cm)
71
-
Cals
278
-
Watts
184
-
Cadence
175
-
BPM
120
-
%MHR
70.7
-
B/mi
1556
-
Asc(m)
53
-
Hillscore
2
-
Surface
Road
Notes & Comments
2 comments
1) 1km - 6:19(6:19/km) 129/138bpm [815b/km] 51cal 180/258W
2) 0.64km - 3:41(5:47/km) 135/140bpm [781b/km] 31cal 182/203W
3) 1km - 7:32(7:32/km) 118/137bpm [889b/km] 49cal 152/280W
4) 1km - 8:03(8:03/km) 118/145bpm [950b/km] 52cal 125/260W
5) 1km - 7:59(7:59/km) 128/137bpm [1022b/km] 56cal 144/279W
6) 0.78km - 9:55(12:44/km) 105/135bpm [1337b/km] 39cal 73/262W
6:19 3:41 7:32 8:03 7:59 9:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.13 |
1:28 |
1:28 +1
|
11:42 |
109 63-130 |
1276 |
180 174-188 |
214 158-258 |
8/0 |
0.25 |
2:46 |
1:18 |
10:27 |
133 130-134 |
1391 |
183 178-188 |
189 171-205 |
2/1 |
0.38 |
4:00 |
1:14 |
9:50 |
136 134-138 |
1337 |
185 182-188 |
181 173-188 |
0/4 |
0.50 |
5:14 |
1:14 |
9:52 |
136 136-137 |
1342 |
185 182-190 |
185 171-200 |
0/10 |
0.63 |
6:22 |
1:08 |
9:08 |
136 135-137 |
1242 |
186 182-188 |
175 166-188 |
0/16 |
0.75 |
7:29 |
1:06 |
8:51 |
136 135-138 |
1205 |
185 182-188 |
163 151-180 |
0/3 |
0.88 |
8:39 |
1:10 |
9:20 |
139 136-139 |
1297 |
186 182-190 |
186 171-203 |
5/1 |
1.00 |
9:52 |
1:13 |
9:43 |
131 127-140 |
1273 |
185 182-188 |
195 187-203 |
1/6 |
1.13 |
11:17 |
1:25 |
11:21 |
128 118-137 |
1452 |
185 136-196 |
204 138-280 |
2/4 |
1.25 |
12:40 |
1:23 |
11:04 |
124 115-131 |
1373 |
184 180-188 |
189 160-221 |
6/2 |
1.38 |
14:41 |
2:01 +39
|
16:06 |
106 91-120 |
1707 |
178 122-188 |
186 105-217 |
2/7 |
1.50 |
16:25 |
1:44 |
13:55 |
118 106-125 |
1642 |
158 132-186 |
164 43-212 |
4/1 |
1.63 |
18:04 |
1:39 |
13:14 |
117 108-122 |
1548 |
175 110-188 |
162 7-212 |
5/0 |
1.75 |
19:35 |
1:30 |
12:03 |
113 108-123 |
1362 |
176 126-190 |
200 144-260 |
1/4 |
1.88 |
21:23 |
1:48 |
14:25 |
125 115-137 |
1803 |
159 92-192 |
180 41-235 |
1/1 |
2.00 |
22:52 |
1:29 |
11:53 |
134 110-145 |
1593 |
163 130-190 |
173 97-244 |
5/3 |
2.13 |
24:23 |
1:31 |
12:08 |
112 107-119 |
1359 |
165 128-188 |
159 122-190 |
3/3 |
2.25 |
26:10 |
1:47 |
14:16 |
109 103-115 |
1554 |
165 118-184 |
154 46-185 |
5/2 |
2.38 |
27:25 |
1:15 |
10:04 |
124 113-133 |
1247 |
184 138-188 |
214 172-256 |
6/1 |
2.50 |
29:07 |
1:41 |
13:31 |
128 114-135 |
1730 |
163 104-190 |
186 5-258 |
6/1 |
2.63 |
30:45 |
1:38 |
13:04 |
127 115-136 |
1660 |
162 120-190 |
192 41-258 |
6/1 |
2.75 |
32:36 |
1:51 |
14:47 |
130 121-136 |
1922 |
176 124-190 |
195 45-279 |
1/7 |
2.88 |
34:08 |
1:33 |
12:22 |
131 122-137 |
1621 |
176 124-192 |
215 145-271 |
1/10 |
3.00 |
35:39 |
1:31 |
12:06 |
132 122-137 |
1597 |
179 128-188 |
205 152-262 |
2/4 |
3.13 |
36:52 |
1:13 |
9:43 |
125 122-126 |
1215 |
185 182-188 |
197 177-209 |
2/1 |
3.25 |
38:11 |
1:19 |
10:29 |
122 115-126 |
1280 |
172 88-186 |
169 52-218 |
2/2 |
3.36 |
44:09 |
5:58 |
52:21 |
91 77-116 |
4764 |
154 124-184 |
128 80-178 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
72.3 |
184 |
3 |
31:43 |
10:48 |
Walk |
14.3 |
130 |
0.4 |
6:25 |
17:30 |
Still |
11.9 |
- |
- |
5:21 |
- |
Pause |
1.5 |
- |
- |
40 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:49 |
46.78% |
More |
800m |
4:33 |
9:09 |
50.36% |
More |
1km |
5:48 |
9:20 |
51.35% |
More |
Mile |
9:40 |
9:40 |
52.25% |
More |
5k |
36:27 |
11:44 |
48.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:25 |
11:25 |
44.21 |
5km |
39:53 |
12:50 |
44.22 |
5M |
1:07:26 |
13:29 |
42.76 |
10km |
1:25:43 |
13:48 |
42.15 |
10M |
2:24:57 |
14:30 |
41.15 |
Half |
3:15:17 |
14:54 |
39.93 |
20M |
5:11:33 |
15:35 |
39.49 |
Mara |
6:59:45 |
16:01 |
38.88 |
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how are the legs?
legs have been pretty fine. I think after the first couple of days they just got used to plodding. speed is going to need some work