F'Laps - Saturday 5th July

Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!

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Fri 27th Sep 2024 at 9:17am by adysmith

Run > Recovery Run

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Time
50:00
Miles
6.06
Min/mi
8:15
Pacing
92.8%
WAVA
62.66
Stride(cm)
105
Cals
556
Watts
274
Cadence
185
BPM
136
%MHR
75.4
B/mi
1120
Asc(m)
109
Hillscore
8
Surface
Road

Notes & Comments

1) 1mi - 8:37(8:37/mi) 128/142bpm [1104b/mi] 93cal 265/350W
2) 1mi - 7:53(7:53/mi) 138/143bpm [1088b/mi] 91cal 265/326W
3) 1mi - 7:47(7:47/mi) 136/143bpm [1058b/mi] 88cal 267/374W
4) 1mi - 7:43(7:43/mi) 138/143bpm [1066b/mi] 87cal 274/355W
5) 1mi - 8:44(8:44/mi) 136/146bpm [1189b/mi] 95cal 283/358W
6) 1mi - 8:45(8:45/mi) 138/144bpm [1208b/mi] 97cal 285/356W
7) 0.06mi - 30(8:53/mi) 139/140bpm [1234b/mi] 5cal 297/333W

8:37 7:53 7:47 7:43 8:44 8:45 30

Pace

11%

35%

33%

21%

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	2:10	2:10	8:40	107 72-124	928	179 118-188	219 64-242	1/8
0.50	4:25	2:15	9:01	133 124-141	1199	185 182-188	306 235-350	18/1
0.75	6:32	2:07	8:28	140 132-142	1186	186 182-190	266 230-312	10/3
1.00	8:37	2:05	8:19	133 128-140	1105	187 184-190	270 232-322	4/5
1.25	10:37	2:00	8:00	141 138-143	1127	188 184-190	270 238-326	8/4
1.50	12:36	1:59	7:56	139 137-143	1102	188 184-190	274 258-306	5/4
1.75	14:34	1:58	7:53	139 136-142	1096	188 184-192	267 242-310	5/5
2.00	16:30	1:56	7:44	135 134-137	1043	188 184-190	249 232-260	1/10
2.25	18:26	1:56	7:43	136 134-139	1050	188 184-190	256 231-285	1/9
2.50	20:19	1:53	7:33	132 126-135	997	187 184-190	250 216-326	4/11
2.75	22:18	1:59	7:55	139 127-142	1099	188 184-190	289 250-374	5/6
3.00	24:17	1:59	7:56	139 134-143	1103	186 184-190	273 229-333	3/11
3.25	26:11	1:54	7:36	139 135-143	1056	185 184-190	290 264-323	3/5
3.50	28:04	1:53	7:31	139 137-142	1045	187 184-188	248 215-277	0/17
3.75	29:55	1:51	7:25	133 131-137	986	186 182-188	243 236-260	5/11
4.00	32:00	2:05	8:21	140 133-143	1170	185 184-188	308 262-355	12/1
4.25	34:08	2:08	8:33	143 137-146	1222	185 184-188	284 196-358	4/9
4.50	36:11	2:02	8:08	132 129-137	1075	185 182-186	268 252-289	3/13
4.75	38:23	2:13	8:51	128 125-132	1132	180 176-186	273 244-323	8/3
5.00	40:45	2:21	9:26	140 133-145	1320	180 176-184	305 220-354	13/2
5.25	42:56	2:11	8:45	137 134-144	1199	184 180-188	285 216-356	9/3
5.50	45:07	2:11	8:43	138 135-140	1204	185 182-186	281 251-346	5/3
5.75	47:17	2:10	8:41	139 137-142	1206	185 180-188	283 252-323	9/2
6.00	49:30	2:13	8:52	138 135-141	1223	184 170-188	291 248-354	8/6
6.06	50:00	30	9:04	139 138-140	1259	185 184-186	297 279-333	3/0

Heart

136/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 109m, Range 68m, Flat prediction 48:51

Elevation Graph

Biggest Climbs (m)	Min/mi
26 4.2%	8:54
20 4.0%	9:19
15 2.8%	8:30
11 2.1%	8:41
11 3.2%	8:26
See your biggest climbs

Power

274W (374 max)

Power Graph

Power Bands

Cadence

185 (192 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	185	6.1	49:57	8:15
Walk	0.1	119	0	3	15:34

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	48.00%	More
800m	3:43	7:28	56.23%	More
1km	4:39	7:30	59.12%	More
Mile	7:37	7:37	62.67%	More
5k	24:14	7:48	64.93%	More
5 miles	40:40	8:08	63.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:24	7:24	64.48
5km	24:38	7:56	63.88
5M	40:47	8:09	63.07
10km	51:21	8:16	62.61
10M	1:25:02	8:30	62.19
Half	1:53:12	8:38	61.71
20M	2:57:16	8:52	61.75
Mara	3:56:01	9:00	62.07

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