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Ian Williams aka Fetch
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Sat 14th Dec 2024 at 9:55am by B Rubble
Run > Easy
breezy
cold
-
Time
48:11
-
Miles
5.19
-
Min/mi
9:17
-
Pacing
83%
-
WAVA
55.46
-
Stride(cm)
101
-
Cals
582
-
Watts
292
-
Cadence
172
-
BPM
127
-
%MHR
77.2
-
B/mi
1183
-
Asc(m)
156
-
Hillscore
14
-
Surface
Road
Notes & Comments
1) 1mi - 8:47(8:47/mi) 122/137bpm [1071b/mi] 105cal 305/406W
2) 1mi - 10:11(10:11/mi) 126/137bpm [1284b/mi] 121cal 287/390W
3) 1mi - 9:36(9:36/mi) 127/134bpm [1218b/mi] 114cal 286/359W
4) 1mi - 8:50(8:50/mi) 130/139bpm [1149b/mi] 109cal 290/413W
5) 1mi - 9:23(9:23/mi) 132/140bpm [1238b/mi] 116cal 294/358W
6) 0.12mi - 1:24(11:40/mi) 135/139bpm [1575b/mi] 17cal 292/341W
8:47 10:11 9:36 8:50 9:23 1:24
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 |
1:56 |
1:56 |
7:43 |
105 60-130 |
811 |
173 96-182 |
295 79-376 |
1/17 |
0.50 |
3:57 |
2:01 |
8:06 |
123 120-127 |
996 |
174 172-178 |
297 256-322 |
0/15 |
0.75 |
5:59 |
2:01 |
8:06 |
123 118-127 |
996 |
176 172-184 |
307 247-368 |
5/17 |
1.00 |
8:46 |
2:47 |
11:10 |
131 120-137 |
1462 |
172 168-184 |
319 235-406 |
28/0 |
1.25 |
11:30 |
2:44 |
10:57 |
131 119-137 |
1435 |
170 168-174 |
282 227-358 |
12/0 |
1.50 |
14:06 |
2:35 |
10:20 |
126 120-130 |
1302 |
171 168-174 |
286 258-318 |
9/0 |
1.75 |
16:23 |
2:17 |
9:10 |
124 117-128 |
1136 |
172 170-174 |
276 244-315 |
2/7 |
2.00 |
18:58 |
2:35 |
10:19 |
123 114-133 |
1268 |
171 168-180 |
304 244-390 |
12/3 |
2.25 |
21:59 |
3:02 |
12:07 |
128 124-133 |
1551 |
169 166-172 |
278 245-315 |
17/0 |
2.50 |
24:24 |
2:24 |
9:38 |
126 123-130 |
1213 |
172 168-178 |
287 254-349 |
12/0 |
2.75 |
26:35 |
2:12 |
8:46 |
128 123-134 |
1122 |
172 168-176 |
311 256-359 |
2/13 |
3.00 |
28:33 |
1:58 |
7:51 |
123 118-132 |
965 |
173 168-184 |
272 217-326 |
3/16 |
3.25 |
30:37 |
2:04 |
8:17 |
124 116-133 |
1027 |
172 168-184 |
285 226-357 |
2/26 |
3.50 |
32:50 |
2:13 |
8:50 |
132 128-138 |
1167 |
172 168-178 |
303 265-328 |
2/1 |
3.75 |
34:52 |
2:03 |
8:10 |
130 123-136 |
1062 |
174 170-190 |
270 189-307 |
5/20 |
4.00 |
37:24 |
2:31 |
10:05 |
134 125-139 |
1352 |
171 168-176 |
299 241-413 |
7/1 |
4.25 |
39:30 |
2:06 |
8:24 |
132 127-135 |
1110 |
173 168-176 |
280 240-337 |
0/15 |
4.50 |
41:43 |
2:13 |
8:51 |
128 125-133 |
1132 |
172 168-176 |
296 261-328 |
1/5 |
4.75 |
44:08 |
2:26 |
9:43 |
131 128-133 |
1273 |
170 168-178 |
293 266-343 |
8/1 |
5.00 |
46:47 |
2:38 |
10:33 |
135 132-140 |
1424 |
171 168-176 |
303 250-358 |
13/0 |
5.12 |
48:11 |
1:24 |
11:42 |
135 130-139 |
1580 |
169 166-174 |
292 248-341 |
10/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
171 |
5.1 |
48:06 |
9:25 |
Walk |
0.2 |
107 |
0 |
5 |
7:17 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:24 |
47.65% |
More |
800m |
3:56 |
7:54 |
53.17% |
More |
1km |
4:54 |
7:53 |
56.13% |
More |
Mile |
8:16 |
8:16 |
57.68% |
More |
5k |
28:34 |
9:12 |
55.08% |
More |
5 miles |
46:46 |
9:21 |
55.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:21 |
8:21 |
57.14 |
5km |
27:55 |
8:59 |
56.37 |
5M |
46:19 |
9:16 |
55.54 |
10km |
58:21 |
9:23 |
55.10 |
10M |
1:36:49 |
9:41 |
54.62 |
Half |
2:09:03 |
9:51 |
54.13 |
20M |
3:22:27 |
10:07 |
54.07 |
Mara |
4:29:50 |
10:18 |
54.29 |
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