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-
Time
52:10
-
Miles
5.27
-
Min/mi
9:54
-
Pacing
66.5%
-
WAVA
58.20
-
Stride(cm)
95
-
Cals
506
-
Watts
238
-
Cadence
171
-
BPM
130
-
%MHR
70.1
-
B/mi
1285
-
Asc(m)
45
-
Hillscore
2
-
Surface
Road
Notes & Comments
3 comments
RR long route. All started together, Mr AL took 5k group, Leaflet the 6k one & I had Joe, Lynnette & Mike for the longer loop. Nice run but so muggy - good breeze fortunately!
1) 1mi - 10:31(10:31/mi) 117/136bpm [1231b/mi] 94cal 228/303W
2) 1mi - 9:42(9:42/mi) 133/137bpm [1290b/mi] 99cal 240/288W
3) 1mi - 9:40(9:40/mi) 132/136bpm [1275b/mi] 96cal 240/289W
4) 1mi - 9:43(9:43/mi) 136/138bpm [1321b/mi] 99cal 240/281W
5) 1mi - 9:41(9:41/mi) 132/138bpm [1278b/mi] 92cal 232/289W
6) 0.27mi - 2:53(10:39/mi) 127/132bpm [1352b/mi] 26cal 225/271W
10:31 9:42 9:40 9:43 9:41 2:53
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 |
2:50 |
2:50 |
11:21 |
109 93-119 |
1238 |
162 108-168 |
218 26-260 |
7/2 |
0.50 |
7:31 |
4:41 +2:08
|
18:44 |
112 91-123 |
2099 |
167 160-172 |
243 175-281 |
6/3 |
0.75 |
10:00 |
2:28 |
9:53 |
120 116-122 |
1186 |
168 164-170 |
226 200-303 |
1/9 |
1.00 |
12:39 |
2:39 |
10:35 |
129 122-136 |
1366 |
166 162-170 |
248 208-301 |
12/1 |
1.25 |
15:06 |
2:27 |
9:49 |
134 132-136 |
1316 |
167 162-170 |
243 214-288 |
5/4 |
1.50 |
17:36 |
2:30 |
9:59 |
133 131-136 |
1327 |
165 156-170 |
236 174-252 |
3/5 |
1.75 |
19:56 |
2:21 |
9:23 |
136 134-137 |
1276 |
172 164-176 |
245 231-254 |
5/5 |
2.00 |
22:49 |
2:53 +29
|
11:32 |
131 124-134 |
1511 |
169 162-176 |
252 223-280 |
4/6 |
2.25 |
25:06 |
2:17 |
9:08 |
132 128-135 |
1207 |
172 164-176 |
241 222-285 |
2/9 |
2.50 |
27:28 |
2:22 |
9:26 |
132 130-134 |
1246 |
173 162-176 |
248 218-285 |
4/5 |
2.75 |
30:14 |
2:46 +16
|
11:04 |
131 125-135 |
1450 |
172 166-176 |
246 141-289 |
6/6 |
3.00 |
32:45 |
2:31 |
10:03 |
135 134-136 |
1357 |
175 168-178 |
237 226-259 |
5/2 |
3.25 |
35:12 |
2:27 |
9:48 |
136 135-138 |
1333 |
173 168-176 |
247 226-281 |
6/3 |
3.50 |
37:33 |
2:21 |
9:25 |
135 133-137 |
1271 |
171 168-176 |
238 224-255 |
3/5 |
3.75 |
39:59 |
2:26 |
9:44 |
136 133-138 |
1325 |
173 170-176 |
244 228-263 |
5/2 |
4.00 |
42:27 |
2:28 |
9:53 |
135 134-136 |
1334 |
173 166-178 |
232 221-247 |
4/4 |
4.25 |
44:56 |
2:29 |
9:54 |
135 134-138 |
1337 |
176 174-178 |
235 225-244 |
4/2 |
4.50 |
47:44 |
2:48 +20
|
11:13 |
132 127-138 |
1482 |
174 168-180 |
233 140-289 |
4/8 |
4.75 |
50:13 |
2:29 |
9:56 |
132 128-134 |
1312 |
174 170-176 |
232 214-261 |
5/6 |
5.00 |
52:29 |
2:15 |
9:02 |
131 129-133 |
1183 |
175 168-178 |
237 212-264 |
2/12 |
5.25 |
56:01 |
3:32 +52
|
14:07 |
127 118-132 |
1794 |
168 138-176 |
225 153-271 |
6/4 |
5.27 |
56:15 |
14 |
11:12 |
129 129-130 |
1444 |
175 174-176 |
229 228-231 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.8 |
170 |
5.3 |
51:58 |
10:29 |
Walk |
1.8 |
119 |
0 |
1:03 |
1:32:34 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
5.4 |
- |
- |
3:13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
31 |
8:27 |
42.18% |
More |
200m |
1:05 |
8:41 |
45.26% |
More |
400m |
2:13 |
8:57 |
46.95% |
More |
800m |
4:34 |
9:11 |
51.67% |
More |
1km |
5:54 |
9:30 |
51.80% |
More |
Mile |
9:42 |
9:42 |
52.99% |
More |
5k |
30:50 |
9:55 |
57.69% |
More |
5 miles |
52:29 |
10:30 |
54.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:24 |
8:24 |
61.15 |
5km |
29:11 |
9:24 |
60.95 |
5M |
49:14 |
9:51 |
58.47 |
10km |
1:02:31 |
10:04 |
57.32 |
10M |
1:45:27 |
10:33 |
56.22 |
Half |
2:21:53 |
10:50 |
55.39 |
20M |
3:45:51 |
11:18 |
53.61 |
Mara |
5:03:52 |
11:36 |
52.20 |
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Nice one
Nice one 😃
Well done 👍