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Wed 12th Mar 2025 at 6:19am by Craig
Run > Easy
-
Time
59:56
-
Miles
7.05
-
Min/mi
8:30
-
Pacing
70.5%
-
WAVA
54.64
-
Stride(cm)
109
-
Cals
778
-
Watts
367
-
Cadence
174
-
BPM
129
-
%MHR
69.3
-
B/mi
1095
-
Asc(m)
112
-
Hillscore
9
-
Surface
Road
Notes & Comments
Easy run keeping HR < 130bpm
8.30mm
EL = 96
1) 1mi - 8:55(8:55/mi) 126/144bpm [1124b/mi] 118cal 395/495W
2) 1mi - 8:21(8:21/mi) 129/137bpm [1078b/mi] 112cal 357/406W
3) 1mi - 8:11(8:11/mi) 129/136bpm [1055b/mi] 108cal 349/417W
4) 1mi - 8:28(8:28/mi) 128/140bpm [1083b/mi] 108cal 367/491W
5) 1mi - 8:48(8:48/mi) 131/139bpm [1152b/mi] 114cal 367/414W
6) 1mi - 8:22(8:22/mi) 128/136bpm [1072b/mi] 106cal 375/477W
7) 1mi - 8:22(8:22/mi) 130/139bpm [1087b/mi] 106cal 358/448W
8) 0.05mi - 29(9:24/mi) 131/133bpm [1231b/mi] 6cal 369/426W
8:55 8:21 8:11 8:28 8:48 8:22 8:22 29
|
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 |
2:09 |
2:09 |
8:35 |
117 61-130 |
1004 |
172 102-178 |
434 64-495 |
16/0 |
| 0.50 |
4:29 |
2:21 |
9:23 |
128 117-135 |
1201 |
172 168-176 |
409 329-465 |
15/0 |
| 0.75 |
6:48 |
2:18 |
9:13 |
131 123-144 |
1207 |
170 166-174 |
367 318-422 |
10/1 |
| 1.00 |
8:55 |
2:07 |
8:29 |
129 121-133 |
1094 |
173 170-176 |
369 351-399 |
4/0 |
| 1.25 |
10:59 |
2:04 |
8:15 |
127 122-134 |
1049 |
174 172-176 |
355 321-370 |
2/3 |
| 1.50 |
13:04 |
2:06 |
8:23 |
127 122-135 |
1064 |
174 172-176 |
350 328-389 |
0/5 |
| 1.75 |
15:11 |
2:07 |
8:26 |
131 124-137 |
1105 |
174 172-176 |
372 352-406 |
3/0 |
| 2.00 |
17:16 |
2:05 |
8:21 |
130 126-135 |
1085 |
174 168-176 |
352 325-400 |
1/4 |
| 2.25 |
19:23 |
2:07 |
8:28 |
132 129-136 |
1118 |
174 172-176 |
359 337-376 |
2/1 |
| 2.50 |
21:25 |
2:02 |
8:08 |
129 122-134 |
1049 |
174 172-176 |
343 326-359 |
0/5 |
| 2.75 |
23:27 |
2:02 |
8:09 |
129 126-132 |
1051 |
175 168-176 |
359 343-417 |
0/4 |
| 3.00 |
25:27 |
2:00 |
7:59 |
128 120-133 |
1021 |
173 170-176 |
333 283-361 |
0/15 |
| 3.25 |
27:38 |
2:11 |
8:42 |
128 120-134 |
1114 |
174 170-178 |
352 285-382 |
6/4 |
| 3.50 |
31:13 |
3:35 +1:33
|
14:21 |
125 94-136 |
1794 |
175 146-180 |
358 93-491 |
7/18 |
| 3.75 |
33:28 |
2:16 |
9:03 |
133 125-140 |
1203 |
174 162-178 |
409 335-486 |
14/1 |
| 4.00 |
35:27 |
1:59 |
7:56 |
126 121-133 |
999 |
174 168-178 |
350 301-422 |
1/9 |
| 4.25 |
37:46 |
2:19 |
9:16 |
134 128-139 |
1241 |
173 170-178 |
382 314-414 |
10/0 |
| 4.50 |
39:54 |
2:08 |
8:32 |
129 123-134 |
1100 |
174 170-176 |
359 340-411 |
2/1 |
| 4.75 |
42:06 |
2:12 |
8:48 |
131 128-134 |
1153 |
174 172-176 |
368 338-401 |
5/0 |
| 5.00 |
44:15 |
2:09 |
8:35 |
129 125-136 |
1108 |
174 172-176 |
358 329-392 |
3/3 |
| 5.25 |
47:03 |
2:48 +44
|
11:11 |
123 92-133 |
1375 |
175 172-180 |
376 117-477 |
6/9 |
| 5.50 |
49:08 |
2:05 |
8:21 |
131 127-136 |
1093 |
174 170-176 |
367 320-398 |
4/2 |
| 5.75 |
51:14 |
2:07 |
8:27 |
129 125-134 |
1089 |
175 172-178 |
377 363-404 |
4/1 |
| 6.00 |
53:21 |
2:07 |
8:27 |
130 125-134 |
1099 |
174 168-178 |
382 348-453 |
6/1 |
| 6.25 |
55:30 |
2:09 |
8:36 |
130 125-135 |
1119 |
175 172-178 |
366 332-383 |
3/1 |
| 6.50 |
57:35 |
2:05 |
8:20 |
131 128-134 |
1093 |
174 170-178 |
359 319-430 |
3/5 |
| 6.75 |
59:32 |
1:57 |
7:48 |
125 119-134 |
975 |
173 170-180 |
327 287-396 |
0/19 |
| 7.00 |
1:01:43 |
2:11 |
8:42 |
133 126-139 |
1158 |
173 170-178 |
376 333-448 |
8/1 |
| 7.05 |
1:02:12 |
29 |
9:28 |
131 129-133 |
1241 |
170 166-172 |
369 323-426 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
96.3 |
173 |
7 |
59:53 |
8:36 |
| Walk |
2.5 |
109 |
0 |
1:35 |
23:37:26 |
| Pause |
1.2 |
- |
- |
44 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:55 |
7:44 |
41.78% |
More |
| 800m |
3:58 |
7:59 |
47.17% |
More |
| 1km |
4:58 |
8:00 |
49.56% |
More |
| Mile |
8:07 |
8:07 |
52.10% |
More |
| 5k |
26:15 |
8:27 |
53.93% |
More |
| 5 miles |
44:12 |
8:50 |
52.11% |
More |
| 10k |
54:36 |
8:47 |
52.64% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:12 |
7:12 |
58.73 |
| 5km |
24:38 |
7:56 |
57.46 |
| 5M |
41:17 |
8:15 |
55.80 |
| 10km |
52:15 |
8:25 |
55.00 |
| 10M |
1:27:35 |
8:46 |
53.82 |
| Half |
1:57:25 |
8:58 |
52.94 |
| 20M |
3:05:52 |
9:18 |
52.24 |
| Mara |
4:09:10 |
9:31 |
52.05 |
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