Tue 9th Apr 2024 at 5:48pm by zp
Run > Easy
-
Time
50:48
-
Miles
4.95
-
Min/mi
10:16
-
Pacing
82%
-
WAVA
45.58
-
Stride(cm)
89
-
Cals
439
-
Watts
229
-
Cadence
175
-
BPM
115
-
%MHR
67.2
-
B/mi
1179
-
Asc(m)
200
-
Hillscore
11
-
Surface
Road
Notes & Comments
With Kellen, feeling some improvement.
1) 1km - 6:44(6:44/km) 102/119bpm [686b/km] 212/W 8.91/11.76kmph
2) 1km - 7:41(7:41/km) 116/124bpm [891b/km] 245/W 7.81/10.23kmph
3) 1km - 6:50(6:50/km) 118/123bpm [806b/km] 229/W 8.78/9.94kmph
4) 1km - 6:18(6:18/km) 118/126bpm [744b/km] 234/W 9.53/10.49kmph
5) 1km - 6:11(6:11/km) 118/127bpm [730b/km] 226/W 9.7/10.98kmph
6) 1km - 5:29(5:29/km) 116/126bpm [635b/km] 231/W 10.94/12.37kmph
7) 1km - 5:39(5:39/km) 113/126bpm [638b/km] 201/W 10.62/14.01kmph
8) 0.96km - 5:57(6:12/km) 118/132bpm [731b/km] 234/W 9.68/11.04kmph
6:44 7:41 6:50 6:18 6:11 5:29 5:39 5:57
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 |
2:24 |
2:24 |
9:38 |
94 54-114 |
905 |
179 172-192 |
204 118-335 |
76/17 |
0.50 |
5:28 |
3:04 |
12:15 |
104 86-118 |
1274 |
171 66-188 |
234 57-357 |
8/5 |
0.75 |
7:59 |
2:31 |
10:03 |
114 109-119 |
1145 |
174 170-178 |
242 171-309 |
12/2 |
1.00 |
11:24 |
3:26 |
13:42 |
115 107-123 |
1576 |
172 168-178 |
246 137-328 |
22/3 |
1.25 |
14:30 |
3:06 |
12:23 |
118 111-124 |
1461 |
174 170-182 |
248 147-389 |
23/1 |
1.50 |
17:24 |
2:53 |
11:34 |
118 114-123 |
1364 |
175 170-186 |
238 136-306 |
18/3 |
1.75 |
20:13 |
2:49 |
11:16 |
119 113-123 |
1340 |
174 170-180 |
222 122-357 |
20/0 |
2.00 |
22:41 |
2:29 |
9:55 |
115 108-126 |
1139 |
175 172-178 |
240 158-337 |
17/9 |
2.25 |
25:19 |
2:38 |
10:32 |
118 112-125 |
1244 |
174 172-178 |
235 148-316 |
11/8 |
2.50 |
27:43 |
2:23 |
9:33 |
120 113-126 |
1147 |
176 172-184 |
220 139-340 |
15/4 |
2.75 |
30:07 |
2:24 |
9:36 |
116 109-122 |
1113 |
176 170-180 |
236 145-337 |
4/11 |
3.00 |
32:50 |
2:44 |
10:55 |
121 116-127 |
1320 |
174 170-182 |
234 153-328 |
11/9 |
3.25 |
35:08 |
2:18 |
9:13 |
116 111-126 |
1069 |
176 172-182 |
218 137-303 |
9/11 |
3.50 |
37:16 |
2:07 |
8:29 |
115 110-119 |
975 |
178 174-184 |
215 163-261 |
6/14 |
3.75 |
39:24 |
2:08 |
8:34 |
117 111-126 |
1002 |
180 176-186 |
231 151-360 |
1/30 |
4.00 |
41:35 |
2:11 |
8:44 |
115 110-123 |
1005 |
178 170-208 |
201 146-286 |
6/32 |
4.25 |
43:53 |
2:18 |
9:12 |
108 103-117 |
994 |
175 170-182 |
184 135-286 |
1/37 |
4.50 |
46:13 |
2:20 |
9:20 |
117 113-123 |
1093 |
178 170-194 |
226 168-309 |
6/13 |
4.75 |
48:34 |
2:21 |
9:24 |
116 113-119 |
1090 |
175 168-180 |
230 168-295 |
4/6 |
4.94 |
50:48 |
2:14 |
11:28 |
123 112-132 |
1411 |
174 166-182 |
249 134-324 |
12/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.8 |
175 |
4.9 |
50:13 |
10:10 |
Walk |
0.7 |
127 |
0 |
22 |
1:24:26 |
Still |
0.4 |
- |
- |
13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:12 |
39.91% |
More |
800m |
4:13 |
8:28 |
45.22% |
More |
1km |
5:17 |
8:31 |
46.95% |
More |
Mile |
8:41 |
8:41 |
48.63% |
More |
5k |
29:26 |
9:28 |
48.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:19 |
9:19 |
45.37 |
5km |
31:00 |
9:59 |
46.39 |
5M |
51:21 |
10:16 |
45.57 |
10km |
1:04:39 |
10:24 |
45.19 |
10M |
1:47:03 |
10:42 |
45.10 |
Half |
2:22:31 |
10:53 |
44.47 |
20M |
3:43:11 |
11:10 |
44.99 |
Mara |
4:57:09 |
11:20 |
45.06 |
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