Thu 28th Mar 2024 at 7:23am by DocM
Run > General
-
Time
43:29
-
Miles
3.36
-
Min/mi
12:56
-
Pacing
26.6%
-
WAVA
44.06
-
Stride(cm)
71
-
Cals
278
-
Watts
184
-
Cadence
175
-
BPM
120
-
%MHR
70.7
-
B/mi
1556
-
Asc(m)
53
-
Hillscore
2
-
Surface
Road
Notes & Comments
2 comments
1) 1km - 6:19(6:19/km) 129/138bpm [815b/km] 51cal 180/258W
2) 0.64km - 3:41(5:47/km) 135/140bpm [781b/km] 31cal 182/203W
3) 1km - 7:32(7:32/km) 118/137bpm [889b/km] 49cal 152/280W
4) 1km - 8:03(8:03/km) 118/145bpm [950b/km] 52cal 125/260W
5) 1km - 7:59(7:59/km) 128/137bpm [1022b/km] 56cal 144/279W
6) 0.78km - 9:55(12:44/km) 105/135bpm [1337b/km] 39cal 73/262W
6:19 3:41 7:32 8:03 7:59 9:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.01 |
10:00 |
10:00 +1
|
9:51 |
131 63-140 |
1291 |
184 174-190 |
187 151-258 |
16/43 |
1.78 |
20:00 |
10:00 +39
|
13:03 |
118 91-137 |
1541 |
175 110-196 |
183 7-280 |
21/17 |
2.58 |
30:00 |
10:00 |
12:30 |
122 103-145 |
1526 |
168 92-192 |
182 5-258 |
29/11 |
3.31 |
40:00 |
10:00 |
13:43 |
124 94-137 |
1700 |
172 88-192 |
184 41-279 |
11/25 |
3.36 |
44:09 |
4:09 |
1:16:03 |
85 77-97 |
6464 |
- |
- |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
72.3 |
184 |
3 |
31:43 |
10:48 |
Walk |
14.3 |
130 |
0.4 |
6:25 |
17:30 |
Still |
11.9 |
- |
- |
5:21 |
- |
Pause |
1.5 |
- |
- |
40 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:49 |
46.78% |
More |
800m |
4:33 |
9:09 |
50.36% |
More |
1km |
5:48 |
9:20 |
51.35% |
More |
Mile |
9:40 |
9:40 |
52.25% |
More |
5k |
36:27 |
11:44 |
48.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:25 |
11:25 |
44.21 |
5km |
39:53 |
12:50 |
44.22 |
5M |
1:07:26 |
13:29 |
42.76 |
10km |
1:25:43 |
13:48 |
42.15 |
10M |
2:24:57 |
14:30 |
41.15 |
Half |
3:15:17 |
14:54 |
39.93 |
20M |
5:11:33 |
15:35 |
39.49 |
Mara |
6:59:45 |
16:01 |
38.88 |
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how are the legs?
legs have been pretty fine. I think after the first couple of days they just got used to plodding. speed is going to need some work