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Wed 18th Dec 2024 at 5:27pm by hellen

Run > Tempo
  • Time
    1:16:13
  • Miles
    9.10
  • Min/mi
    8:23
  • Pacing
    64.1%
  • WAVA
    65.31
  • Stride(cm)
    105
  • Cals
    827
  • Watts
    268
  • Cadence
    182
  • BPM
    147
  • %MHR
    79.2
  • B/mi
    1234
  • Asc(m)
    25
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

25x90s 30s recovery, raining, dark and lots of cars to dodge av 7.10mm
1) 1mi - 9:51(9:51/mi) 130/153bpm [1281b/mi] 92cal 204/299W
2) 0.17mi - 1:50(10:30/mi) 132/137bpm [1386b/mi] 17cal 198/267W
3) 0.21mi - 1:30(6:59/mi) 119/135bpm [831b/mi] 13cal 302/322W
4) 0.04mi - 30(11:11/mi) 137/138bpm [1533b/mi] 5cal 249/339W
5) 0.21mi - 1:30(7:13/mi) 141/146bpm [1017b/mi] 17cal 289/319W
6) 0.05mi - 30(10:52/mi) 144/146bpm [1564b/mi] 5cal 247/299W
7) 0.21mi - 1:30(7:07/mi) 140/146bpm [996b/mi] 16cal 298/325W
8) 0.05mi - 30(10:45/mi) 143/145bpm [1537b/mi] 5cal 191/310W
9) 0.21mi - 1:30(7:12/mi) 148/153bpm [1065b/mi] 17cal 287/318W
10) 0.05mi - 30(9:54/mi) 152/153bpm [1505b/mi] 6cal 251/301W
11) 0.21mi - 1:30(7:11/mi) 153/156bpm [1098b/mi] 18cal 298/322W
12) 0.05mi - 30(10:43/mi) 154/155bpm [1651b/mi] 6cal 274/354W
13) 0.21mi - 1:30(7:14/mi) 152/155bpm [1100b/mi] 17cal 304/344W
14) 0.05mi - 30(10:25/mi) 150/151bpm [1561b/mi] 5cal 251/306W
15) 0.21mi - 1:30(7:09/mi) 150/153bpm [1071b/mi] 17cal 298/314W
16) 0.04mi - 30(12:10/mi) 150/151bpm [1826b/mi] 5cal 239/342W
17) 0.21mi - 1:30(7:09/mi) 147/149bpm [1050b/mi] 17cal 310/356W
18) 0.05mi - 30(10:08/mi) 147/148bpm [1489b/mi] 5cal 243/307W
19) 0.21mi - 1:30(7:07/mi) 157/161bpm [1117b/mi] 18cal 298/324W
20) 0.04mi - 30(11:56/mi) 159/160bpm [1898b/mi] 6cal 259/337W
21) 0.21mi - 1:30(7:11/mi) 157/159bpm [1127b/mi] 18cal 294/320W
22) 0.05mi - 30(9:47/mi) 157/158bpm [1537b/mi] 6cal 256/307W
23) 0.21mi - 1:30(7:13/mi) 158/166bpm [1141b/mi] 18cal 291/311W
24) 0.05mi - 30(11:04/mi) 153/166bpm [1693b/mi] 6cal 185/308W
25) 0.21mi - 1:30(7:05/mi) 148/153bpm [1050b/mi] 17cal 300/321W
26) 0.05mi - 30(9:53/mi) 147/148bpm [1453b/mi] 5cal 259/310W
27) 0.21mi - 1:30(7:01/mi) 146/148bpm [1025b/mi] 17cal 303/342W
28) 0.04mi - 30(12:10/mi) 148/149bpm [1801b/mi] 5cal 235/329W
29) 0.21mi - 1:30(7:13/mi) 153/155bpm [1104b/mi] 18cal 301/331W
30) 0.05mi - 30(9:49/mi) 156/157bpm [1531b/mi] 6cal 259/304W
31) 0.21mi - 1:30(7:07/mi) 159/165bpm [1132b/mi] 18cal 294/320W
32) 0.05mi - 30(10:51/mi) 158/165bpm [1715b/mi] 6cal 256/345W
33) 0.21mi - 1:30(7:08/mi) 162/167bpm [1155b/mi] 18cal 292/318W
34) 0.05mi - 30(9:23/mi) 167/168bpm [1567b/mi] 6cal 280/318W
35) 0.21mi - 1:30(7:09/mi) 164/166bpm [1172b/mi] 18cal 304/341W
36) 0.04mi - 30(11:10/mi) 166/167bpm [1854b/mi] 6cal 265/328W
37) 0.21mi - 1:30(7:14/mi) 163/166bpm [1178b/mi] 18cal 303/325W
38) 0.05mi - 30(10:16/mi) 166/166bpm [1704b/mi] 6cal 255/305W
39) 0.21mi - 1:30(7:08/mi) 163/167bpm [1163b/mi] 18cal 294/318W
40) 0.05mi - 30(10:54/mi) 166/168bpm [1811b/mi] 6cal 254/334W
41) 0.21mi - 1:30(7:12/mi) 163/165bpm [1174b/mi] 18cal 290/317W
42) 0.05mi - 30(10:50/mi) 166/167bpm [1798b/mi] 6cal 248/308W
43) 0.21mi - 1:30(7:14/mi) 162/166bpm [1172b/mi] 18cal 295/321W
44) 0.04mi - 30(11:27/mi) 165/167bpm [1889b/mi] 6cal 253/343W
45) 0.21mi - 1:30(7:16/mi) 161/165bpm [1171b/mi] 18cal 300/321W
46) 0.05mi - 30(10:45/mi) 165/166bpm [1773b/mi] 6cal 248/315W
47) 0.21mi - 1:30(7:10/mi) 161/165bpm [1154b/mi] 18cal 287/320W
48) 0.04mi - 30(12:00/mi) 163/164bpm [1956b/mi] 6cal 238/310W
49) 0.21mi - 1:30(7:18/mi) 160/165bpm [1169b/mi] 18cal 308/337W
50) 0.05mi - 30(9:32/mi) 166/166bpm [1582b/mi] 6cal 272/311W
51) 0.21mi - 1:30(7:15/mi) 163/165bpm [1181b/mi] 18cal 291/322W
52) 1mi - 9:27(9:27/mi) 135/165bpm [1276b/mi] 91cal 242/318W
53) 0.57mi - 5:35(9:48/mi) 141/147bpm [1383b/mi] 55cal 262/293W
9:51 1:50 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 9:27 5:35

Pace

9% 12% 19% 16% 40% 4%

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 2:27 2:27 9:47 117 74-140 1144 179 176-184 208 180-277 0/8
0.50 5:05 2:39 +12 10:35 142 139-146 1502 180 170-186 209 202-274 0/6
0.75 8:26 3:20 +55 13:21 137 108-153 1828 179 176-184 218 176-299 0/5
1.00 11:21 2:55 +23 11:41 125 109-134 1460 177 166-186 205 55-276 1/6
1.25 14:34 3:13 +52 12:52 127 102-137 1635 180 172-196 229 193-322 0/3
1.50 16:31 1:57 7:48 132 116-140 1030 186 166-196 281 202-339 3/2
1.75 18:30 1:59 7:57 142 135-146 1128 185 162-194 281 193-319 2/2
2.00 20:41 2:11 +15 8:44 142 137-146 1239 186 166-196 280 163-325 1/2
2.25 22:39 1:58 7:51 151 144-153 1185 185 168-192 280 196-318 2/2
2.50 24:34 1:56 7:43 154 151-156 1189 185 168-192 295 225-354 2/2
2.75 26:33 1:58 7:53 151 149-155 1192 185 166-190 288 187-331 2/2
3.00 28:31 1:58 7:54 149 147-153 1176 184 164-190 286 199-346 1/1
3.25 30:28 1:57 7:48 147 145-151 1146 185 162-190 290 177-356 2/1
3.50 32:27 1:59 7:55 158 154-161 1252 185 168-192 287 218-337 2/1
3.75 34:23 1:56 7:43 157 154-159 1211 186 166-192 287 188-320 1/2
4.00 36:45 2:22 +24 9:29 156 143-166 1479 185 168-192 277 172-311 2/2
4.25 38:39 1:54 7:37 148 143-153 1128 186 166-192 294 213-321 1/2
4.50 40:35 1:56 7:43 147 145-149 1134 187 166-194 290 189-342 2/1
4.75 42:31 1:56 7:46 153 147-157 1188 185 164-192 292 193-331 2/2
5.00 44:25 1:53 7:33 159 155-165 1202 187 168-194 290 224-345 1/1
5.25 46:19 1:54 7:35 162 154-167 1229 185 168-190 284 204-318 2/2
5.50 48:12 1:54 7:34 164 161-168 1241 186 164-192 297 225-341 1/1
5.75 50:11 1:59 7:55 164 161-167 1299 184 164-190 293 178-328 2/1
6.00 52:07 1:56 7:45 163 158-167 1263 185 164-192 283 213-318 1/1
6.25 54:06 1:59 7:54 164 161-168 1296 184 166-190 281 208-334 2/1
6.50 56:04 1:58 7:53 163 159-167 1285 184 162-192 283 183-321 1/1
6.75 58:04 2:00 8:00 162 158-167 1296 184 166-192 288 197-343 2/1
7.00 1:00:02 1:58 7:52 162 157-166 1275 184 162-190 277 198-320 1/1
7.25 1:02:03 2:01 8:04 161 157-165 1298 182 90-192 290 200-337 2/1
7.50 1:03:59 1:56 7:43 163 161-166 1258 185 168-192 286 226-322 2/1
7.75 1:08:07 4:08 +1:45 16:33 129 112-165 2135 174 104-190 249 4-318 2/2
8.00 1:10:44 2:37 +15 10:30 144 141-147 1512 176 124-180 241 80-301 3/3
8.25 1:13:02 2:18 9:12 134 130-142 1234 178 176-182 252 243-272 3/1
8.50 1:16:29 3:26 +1:05 13:45 135 126-142 1856 177 166-180 252 220-286 4/2
8.75 1:18:55 2:27 9:47 137 129-144 1341 177 176-180 260 231-281 6/0
9.00 1:21:31 2:36 +9 10:23 143 138-147 1485 175 126-180 266 176-293 8/0
9.10 1:22:28 57 9:53 145 145-146 1432 177 176-178 253 239-262 3/0

Heart

147/168max
  • Show Beats/Mile

Elevation

Asc 25m, Range 29m, Flat prediction 1:13:21
Elevation Graph
Biggest Climbs (m) Min/mi
21 1.2% 10:44
See your biggest climbs

Power

268W (356 max)
Power Graph
Power Bands

Cadence

182 (196 max) Stride Length: 105cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.3 182 9.1 1:16:37 9:00
Walk 0.9 112 0 47 35:42
Pause 5.8 - - 5:04 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:51 7:25 53.54% More
800m 3:43 7:28 58.48% More
1km 4:42 7:33 60.18% More
Mile 7:35 7:35 63.28% More
5k 24:15 7:48 68.27% More
5 miles 39:21 7:52 68.11% More
10k 49:08 7:55 67.89% More

Predictions

Dist Time Per Mile WAVA
1M 6:18 6:18 76.14
5km 22:40 7:18 73.02
5M 38:47 7:45 69.09
10km 49:33 7:58 67.33
10M 1:24:46 8:29 64.94
Half 1:54:58 8:47 63.39
20M 3:05:20 9:16 60.64
Mara 4:11:21 9:36 58.60
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