Wed 31st Mar 2021 at 6:00pm by JoeCarr28
Run > Steady-State
-
Time
56:21
-
Miles
7.57
-
Min/mi
7:27
-
Pacing
94%
-
WAVA
65.02
-
Stride(cm)
115
-
Cals
650
-
Watts
232
-
Cadence
189
-
BPM
166
-
%MHR
91.1
-
B/mi
1234
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:27(4:27/km) 154/165bpm 37cal 234/W 13.48/14.34kmph
2) 1km - 4:43(4:43/km) 165/169bpm 57cal 237/W 12.72/14.06kmph
3) 1km - 4:36(4:36/km) 163/170bpm 57cal 229/W 13.04/13.48kmph
4) 1km - 4:37(4:37/km) 162/170bpm 45cal 228/W 13/13.85kmph
5) 1km - 4:41(4:41/km) 165/172bpm 58cal 234/W 12.81/13.38kmph
6) 1km - 4:26(4:26/km) 168/172bpm 60cal 229/W 13.53/14.34kmph
7) 1km - 4:40(4:40/km) 172/177bpm 49cal 237/W 12.86/12.95kmph
8) 1km - 4:35(4:35/km) 168/174bpm 60cal 233/W 13.09/13.79kmph
9) 1km - 4:33(4:33/km) 167/176bpm 47cal 234/W 13.19/14.01kmph
10) 1km - 4:35(4:35/km) 171/174bpm 62cal 236/W 13.09/13.95kmph
11) 1km - 4:43(4:43/km) 166/171bpm 59cal 221/W 12.72/13.95kmph
12) 1km - 4:46(4:46/km) 169/173bpm 48cal 231/W 12.59/13.38kmph
13) 0.19km - 58(5:04/km) 165/173bpm 11cal 223/W 11.84/13.53kmph
4:27 4:43 4:36 4:37 4:41 4:26 4:40 4:35 4:33 4:35 4:43 4:46 58
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 |
1:50 |
1:50 |
7:21 |
146 86-162 |
1073 |
188 158-192 |
229 104-259 |
190/3 |
0.50 |
3:37 |
1:46 |
7:06 |
163 160-165 |
1156 |
190 188-190 |
245 227-269 |
4/4 |
0.75 |
5:26 |
1:49 |
7:16 |
157 150-165 |
1142 |
189 184-192 |
222 206-238 |
1/13 |
1.00 |
7:20 |
1:54 |
7:35 |
166 164-169 |
1259 |
189 186-192 |
243 229-261 |
8/0 |
1.25 |
9:13 |
1:54 |
7:35 |
166 163-169 |
1260 |
188 186-190 |
240 221-253 |
6/1 |
1.50 |
11:03 |
1:49 |
7:17 |
162 157-168 |
1180 |
188 184-190 |
229 217-247 |
1/4 |
1.75 |
12:54 |
1:51 |
7:25 |
164 157-170 |
1216 |
188 182-190 |
232 210-258 |
4/4 |
2.00 |
14:45 |
1:51 |
7:23 |
164 158-167 |
1210 |
187 184-190 |
228 213-244 |
3/2 |
2.25 |
16:37 |
1:52 |
7:28 |
156 150-163 |
1166 |
185 182-188 |
216 197-232 |
0/13 |
2.50 |
18:30 |
1:54 |
7:35 |
167 163-170 |
1265 |
188 186-192 |
239 218-255 |
8/0 |
2.75 |
20:26 |
1:56 |
7:43 |
166 162-169 |
1281 |
188 186-190 |
238 222-249 |
6/0 |
3.00 |
22:17 |
1:51 |
7:23 |
162 156-167 |
1195 |
187 184-190 |
227 216-242 |
2/5 |
3.25 |
24:06 |
1:49 |
7:16 |
168 162-172 |
1222 |
188 184-192 |
233 215-262 |
4/4 |
3.50 |
25:53 |
1:47 |
7:09 |
170 168-172 |
1216 |
188 184-192 |
236 226-250 |
4/3 |
3.75 |
27:41 |
1:48 |
7:11 |
165 161-170 |
1186 |
188 184-192 |
224 206-238 |
1/14 |
4.00 |
29:34 |
1:53 |
7:30 |
172 167-176 |
1291 |
190 188-192 |
238 226-252 |
8/0 |
4.25 |
31:28 |
1:55 |
7:39 |
172 169-177 |
1316 |
190 188-192 |
236 220-255 |
5/0 |
4.50 |
33:14 |
1:45 |
7:02 |
170 167-173 |
1195 |
190 188-194 |
234 219-253 |
3/5 |
4.75 |
35:03 |
1:49 |
7:16 |
170 165-174 |
1235 |
190 188-194 |
234 216-259 |
4/5 |
5.00 |
36:58 |
1:55 |
7:40 |
166 162-170 |
1272 |
189 186-192 |
230 213-245 |
5/4 |
5.25 |
38:48 |
1:50 |
7:21 |
161 156-167 |
1184 |
188 184-192 |
217 200-233 |
1/13 |
5.50 |
40:39 |
1:51 |
7:24 |
172 167-176 |
1273 |
190 184-196 |
239 223-258 |
6/0 |
5.75 |
42:33 |
1:54 |
7:36 |
172 170-175 |
1307 |
192 188-196 |
249 219-293 |
8/0 |
6.00 |
44:18 |
1:45 |
7:02 |
170 165-173 |
1195 |
190 186-194 |
234 216-264 |
2/6 |
6.25 |
46:09 |
1:50 |
7:21 |
171 167-174 |
1256 |
189 186-192 |
231 214-264 |
5/3 |
6.50 |
48:04 |
1:56 |
7:42 |
168 165-171 |
1294 |
189 186-194 |
227 211-239 |
3/2 |
6.75 |
49:53 |
1:49 |
7:18 |
163 156-169 |
1189 |
187 184-190 |
217 196-233 |
0/14 |
7.00 |
51:54 |
2:00 |
8:00 |
168 164-173 |
1345 |
189 186-192 |
222 198-245 |
8/0 |
7.25 |
53:49 |
1:55 |
7:40 |
170 169-173 |
1305 |
190 184-194 |
238 210-258 |
8/3 |
7.50 |
55:40 |
1:51 |
7:25 |
166 163-169 |
1231 |
188 184-192 |
224 212-240 |
2/3 |
7.57 |
56:47 |
1:07 |
15:09 |
165 152-173 |
2500 |
175 88-190 |
211 101-235 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
188 |
7.6 |
56:38 |
7:29 |
Walk |
0.1 |
88 |
0 |
3 |
11:52 |
Still |
0.2 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:49 |
48.68% |
More |
800m |
3:26 |
6:55 |
56.40% |
More |
1km |
4:20 |
6:58 |
58.36% |
More |
Mile |
7:14 |
7:14 |
59.37% |
More |
5k |
22:48 |
7:20 |
64.07% |
More |
5 miles |
36:49 |
7:22 |
64.62% |
More |
10k |
45:45 |
7:22 |
64.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:36 |
6:36 |
65.04 |
5km |
21:55 |
7:03 |
66.66 |
5M |
36:18 |
7:16 |
65.54 |
10km |
45:43 |
7:21 |
64.99 |
10M |
1:15:42 |
7:34 |
64.87 |
Half |
1:40:47 |
7:42 |
63.98 |
20M |
2:37:49 |
7:53 |
64.74 |
Mara |
3:30:07 |
8:01 |
64.84 |
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