Hi ,
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Ian Williams aka Fetch
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Tue 18th Mar 2025 at 5:14pm by Espen
Run > General
-
Time
1:13:43
-
Miles
9.62
-
Min/mi
7:40
-
Pacing
87%
-
WAVA
63.02
-
Stride(cm)
113
-
Cals
974
-
Watts
345
-
Cadence
185
-
BPM
147
-
%MHR
74.7
-
B/mi
1128
-
Asc(m)
96
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 1km - 4:40(4:40/km) 124/138bpm [578b/km] 55cal 358/545W
2) 1km - 4:47(4:47/km) 131/138bpm [626b/km] 59cal 340/390W
3) 1km - 4:44(4:44/km) 140/149bpm [663b/km] 63cal 358/439W
4) 1km - 4:38(4:38/km) 144/153bpm [667b/km] 63cal 349/397W
5) 1km - 5:00(5:00/km) 144/158bpm [721b/km] 65cal 349/498W
6) 1km - 4:55(4:55/km) 137/145bpm [673b/km] 60cal 320/345W
7) 0.26km - 1:17(4:51/km) 143/146bpm [692b/km] 17cal 337/401W
8) 0.08km - 15(3:07/km) 152/159bpm [473b/km] 3cal 419/525W
9) 0.2km - 1:00(5:06/km) 157/166bpm [800b/km] 14cal 334/532W
10) 0.08km - 15(3:08/km) 151/158bpm [474b/km] 3cal 448/554W
11) 0.2km - 1:00(5:01/km) 158/163bpm [793b/km] 14cal 332/513W
12) 0.08km - 15(3:00/km) 154/162bpm [463b/km] 4cal 428/543W
13) 0.2km - 1:00(5:07/km) 161/169bpm [823b/km] 15cal 332/536W
14) 0.07km - 15(3:20/km) 154/162bpm [514b/km] 4cal 391/531W
15) 0.2km - 1:00(5:05/km) 160/169bpm [814b/km] 15cal 338/525W
16) 0.08km - 15(3:08/km) 155/163bpm [485b/km] 4cal 413/568W
17) 0.2km - 1:00(5:06/km) 163/170bpm [830b/km] 14cal 337/586W
18) 0.07km - 15(3:30/km) 159/164bpm [556b/km] 4cal 516/628W
19) 0.18km - 1:00(5:30/km) 161/168bpm [885b/km] 14cal 338/551W
20) 0.09km - 15(2:54/km) 155/162bpm [450b/km] 4cal 383/492W
21) 0.19km - 1:00(5:22/km) 161/168bpm [865b/km] 14cal 327/515W
22) 0.09km - 15(2:55/km) 156/163bpm [455b/km] 4cal 417/516W
23) 0.19km - 1:00(5:20/km) 163/171bpm [869b/km] 14cal 316/515W
24) 0.08km - 15(3:09/km) 156/162bpm [492b/km] 3cal 429/573W
25) 0.19km - 1:00(5:22/km) 161/170bpm [864b/km] 14cal 316/577W
26) 0.09km - 15(2:53/km) 155/163bpm [446b/km] 4cal 405/522W
27) 0.19km - 1:00(5:18/km) 161/169bpm [853b/km] 14cal 329/524W
28) 1km - 4:36(4:36/km) 159/165bpm [731b/km] 66cal 362/418W
29) 1km - 4:44(4:44/km) 152/157bpm [719b/km] 63cal 337/377W
30) 1km - 4:43(4:43/km) 154/160bpm [726b/km] 64cal 350/444W
31) 1km - 4:39(4:39/km) 152/164bpm [707b/km] 63cal 350/471W
32) 1km - 4:42(4:42/km) 152/156bpm [714b/km] 63cal 345/385W
33) 1km - 5:02(5:02/km) 152/160bpm [765b/km] 65cal 339/401W
34) 0.31km - 1:35(5:03/km) 147/150bpm [742b/km] 20cal 322/361W
35) 0.18km - 1:13(6:56/km) 138/151bpm [957b/km] 9cal 270/407W
4:40 4:47 4:44 4:38 5:00 4:55 1:17 15 1:00 15 1:00 15 1:00 15 1:00 15 1:00 15 1:00 15 1:00 15 1:00 15 1:00 15 1:00 4:36 4:44 4:43 4:39 4:42 5:02 1:35 1:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.50 |
3:44 |
3:44 |
7:28 |
121 72-134 |
903 |
179 120-188 |
363 93-545 |
10/12 |
1.00 |
7:36 |
3:52 |
7:44 |
132 127-138 |
1020 |
182 176-186 |
341 302-390 |
4/6 |
1.50 |
11:24 |
3:48 |
7:37 |
133 125-139 |
1012 |
184 180-186 |
341 322-368 |
3/4 |
2.00 |
15:08 |
3:44 |
7:28 |
145 138-151 |
1082 |
185 182-188 |
366 321-439 |
10/4 |
2.50 |
18:55 |
3:47 |
7:33 |
142 131-153 |
1072 |
184 180-188 |
346 304-397 |
3/7 |
3.00 |
22:58 |
4:03 |
8:06 |
146 132-158 |
1183 |
183 178-188 |
355 262-498 |
18/11 |
3.50 |
26:56 |
3:58 |
7:56 |
135 129-143 |
1070 |
183 176-188 |
318 276-377 |
5/16 |
4.00 |
30:41 |
3:45 |
7:30 |
144 135-166 |
1081 |
186 176-212 |
339 301-532 |
7/8 |
4.50 |
34:19 |
3:38 |
7:16 |
157 144-169 |
1141 |
186 174-214 |
355 271-554 |
7/8 |
5.00 |
38:02 |
3:43 |
7:26 |
160 148-170 |
1189 |
185 174-214 |
353 255-628 |
14/6 |
5.50 |
41:44 |
3:42 |
7:24 |
161 147-171 |
1191 |
184 168-220 |
341 269-577 |
5/6 |
6.00 |
45:35 |
3:51 |
7:42 |
159 151-169 |
1224 |
187 166-196 |
350 248-415 |
8/7 |
6.50 |
49:18 |
3:43 |
7:26 |
154 146-163 |
1146 |
187 182-192 |
348 297-418 |
5/12 |
7.00 |
53:08 |
3:50 |
7:40 |
152 149-157 |
1165 |
189 186-192 |
340 302-367 |
8/3 |
7.50 |
56:58 |
3:50 |
7:40 |
155 148-160 |
1189 |
188 182-190 |
352 323-444 |
14/4 |
8.00 |
1:00:40 |
3:42 |
7:24 |
152 145-164 |
1125 |
189 182-192 |
350 291-471 |
3/11 |
8.50 |
1:04:28 |
3:48 |
7:37 |
151 147-156 |
1150 |
188 184-192 |
343 306-385 |
6/6 |
9.00 |
1:08:24 |
3:55 |
7:51 |
153 146-159 |
1200 |
189 186-192 |
349 309-401 |
16/1 |
9.50 |
1:12:25 |
4:01 |
8:02 |
150 144-160 |
1205 |
186 180-190 |
330 266-389 |
5/6 |
9.62 |
1:14:01 |
1:36 +18
|
13:48 |
138 128-151 |
1905 |
178 86-244 |
269 44-407 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
185 |
9.6 |
1:13:57 |
7:41 |
Walk |
0.1 |
106 |
0 |
3 |
2:07:45 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:38 |
49.73% |
More |
800m |
3:28 |
6:58 |
55.47% |
More |
1km |
4:24 |
7:05 |
57.45% |
More |
Mile |
7:12 |
7:12 |
60.30% |
More |
5k |
23:08 |
7:27 |
62.66% |
More |
5 miles |
37:25 |
7:29 |
63.09% |
More |
10k |
47:02 |
7:34 |
62.63% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:41 |
6:41 |
64.98 |
5km |
22:15 |
7:10 |
65.12 |
5M |
36:50 |
7:22 |
64.08 |
10km |
46:23 |
7:28 |
63.52 |
10M |
1:16:48 |
7:41 |
62.95 |
Half |
1:42:16 |
7:48 |
62.36 |
20M |
2:40:08 |
8:00 |
62.26 |
Mara |
3:33:12 |
8:08 |
62.48 |
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