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Tue 28th Jan 2025 at 6:37pm by TomQ
Run > Tempo
-
Time
43:31
-
Miles
5.50
-
Min/mi
7:55
-
Pacing
84%
-
WAVA
53.45
-
Stride(cm)
117
-
Cals
648
-
Watts
366
-
Cadence
173
-
BPM
158
-
%MHR
82.2
-
B/mi
1249
-
Asc(m)
25
-
Surface
Road
Notes & Comments
1) 1km - 5:17(5:17/km) 131/151bpm [693b/km] 67cal 331/434W
2) 0.9km - 4:43(5:13/km) 146/151bpm [763b/km] 68cal 330/370W
3) 1km - 4:26(4:26/km) 161/172bpm [714b/km] 70cal 411/473W
4) 0.13km - 34(4:22/km) 171/172bpm [745b/km] 9cal 433/458W
5) 0.32km - 2:00(6:12/km) 157/172bpm [973b/km] 28cal 334/483W
6) 1km - 4:20(4:20/km) 167/174bpm [722b/km] 70cal 430/498W
7) 0.16km - 41(4:17/km) 172/173bpm [737b/km] 11cal 438/500W
8) 0.33km - 2:00(5:59/km) 161/174bpm [964b/km] 28cal 336/519W
9) 1km - 4:23(4:23/km) 170/178bpm [745b/km] 72cal 405/491W
10) 0.14km - 37(4:18/km) 179/179bpm [771b/km] 11cal 437/451W
11) 0.32km - 2:00(6:11/km) 163/179bpm [1009b/km] 28cal 322/456W
12) 1km - 4:25(4:25/km) 168/174bpm [742b/km] 71cal 387/479W
13) 0.14km - 35(4:08/km) 172/174bpm [711b/km] 9cal 379/439W
14) 1km - 5:18(5:18/km) 158/176bpm [836b/km] 76cal 326/447W
15) 0.4km - 2:13(5:33/km) 155/160bpm [860b/km] 30cal 332/424W
5:17 4:43 4:26 34 2:00 4:20 41 2:00 4:23 37 2:00 4:25 35 5:18 2:13
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 |
8:42 |
111 57-141 |
965 |
166 102-174 |
326 90-434 |
4/3 |
0.50 |
4:14 |
2:04 |
8:16 |
144 141-150 |
1190 |
174 172-176 |
327 283-394 |
2/6 |
0.75 |
6:22 |
2:08 |
8:30 |
147 143-151 |
1250 |
171 168-174 |
337 313-412 |
4/1 |
1.00 |
8:29 |
2:07 |
8:27 |
145 142-148 |
1225 |
169 158-172 |
327 304-345 |
1/3 |
1.25 |
10:27 |
1:59 |
7:55 |
148 143-152 |
1172 |
171 166-184 |
348 305-430 |
2/4 |
1.50 |
12:18 |
1:51 |
7:24 |
158 152-163 |
1169 |
175 174-180 |
395 339-451 |
2/4 |
1.75 |
14:03 |
1:44 |
6:58 |
164 161-170 |
1142 |
176 172-178 |
427 390-473 |
3/4 |
2.00 |
16:10 |
2:08 |
8:30 |
167 152-172 |
1421 |
169 158-178 |
387 299-483 |
4/3 |
2.25 |
18:06 |
1:55 |
7:41 |
152 144-166 |
1168 |
174 162-188 |
382 298-473 |
4/5 |
2.50 |
19:52 |
1:46 |
7:05 |
172 167-174 |
1218 |
179 176-186 |
447 379-498 |
5/5 |
2.75 |
21:37 |
1:45 |
7:00 |
170 167-172 |
1189 |
177 174-182 |
412 325-470 |
3/5 |
3.00 |
23:51 |
2:14 |
8:56 |
163 148-174 |
1456 |
166 158-182 |
353 280-519 |
6/4 |
3.25 |
25:40 |
1:50 |
7:18 |
162 148-173 |
1183 |
178 164-186 |
389 334-472 |
6/6 |
3.50 |
27:24 |
1:44 |
6:56 |
173 171-176 |
1199 |
182 178-186 |
417 397-449 |
4/5 |
3.75 |
29:16 |
1:52 |
7:29 |
177 175-179 |
1323 |
179 158-186 |
417 337-491 |
4/3 |
4.00 |
31:31 |
2:15 |
8:58 |
158 149-176 |
1418 |
169 158-188 |
330 272-479 |
2/2 |
4.25 |
33:19 |
1:48 |
7:10 |
168 158-172 |
1205 |
182 170-190 |
383 312-427 |
3/3 |
4.50 |
35:05 |
1:46 |
7:06 |
173 170-174 |
1228 |
178 176-184 |
390 364-437 |
2/3 |
4.75 |
36:59 |
1:54 |
7:37 |
173 170-176 |
1318 |
177 164-188 |
371 312-439 |
4/1 |
5.00 |
39:08 |
2:08 |
8:33 |
160 155-169 |
1368 |
171 166-174 |
307 285-346 |
4/3 |
5.25 |
41:46 |
2:39 +32
|
10:35 |
150 147-158 |
1588 |
171 166-178 |
324 269-447 |
1/8 |
5.50 |
44:01 |
2:14 |
8:57 |
155 147-160 |
1387 |
169 164-174 |
332 286-424 |
8/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
173 |
5.5 |
43:57 |
8:00 |
Walk |
0.2 |
103 |
0 |
4 |
11:31 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:52 |
42.21% |
More |
800m |
3:28 |
6:59 |
48.56% |
More |
1km |
4:20 |
6:58 |
51.33% |
More |
Mile |
7:28 |
7:28 |
51.84% |
More |
5k |
23:29 |
7:33 |
54.59% |
More |
5 miles |
39:06 |
7:49 |
53.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:21 |
6:21 |
60.89 |
5km |
22:50 |
7:21 |
56.14 |
5M |
39:05 |
7:49 |
53.90 |
10km |
49:57 |
8:02 |
52.85 |
10M |
1:25:29 |
8:33 |
50.59 |
Half |
1:55:58 |
8:51 |
49.16 |
20M |
3:07:01 |
9:21 |
47.98 |
Mara |
4:13:42 |
9:41 |
47.49 |
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