Sun 2nd Oct 2022 at 10:30am by Oranj
Run > Race
-
Time
1:30:40
-
Miles
13.21
-
Min/mi
6:52
-
Pacing
97%
-
WAVA
77.69
-
Stride(cm)
140
-
Cals
1383
-
Watts
374
-
Cadence
168
-
BPM
154
-
%MHR
91.6
-
B/mi
1056
-
Asc(m)
73
-
Hillscore
2
-
Surface
Road
Notes & Comments
1st half a solo TT, 2nd half catching/racing a few stragglers.
Old "broken" toe quite sore by the end, these Nikes don't have much forefoot cushioning.
===
1) 1km - 4:13(4:13/km) 138/145bpm [581b/km] 59cal 426/633W
2) 1km - 4:20(4:20/km) 151/174bpm [654b/km] 66cal 380/423W
3) 1km - 4:14(4:14/km) 150/154bpm [635b/km] 64cal 373/440W
4) 1km - 4:17(4:17/km) 149/153bpm [639b/km] 65cal 372/415W
5) 1km - 4:12(4:12/km) 151/156bpm [633b/km] 64cal 369/399W
6) 1km - 4:09(4:09/km) 152/155bpm [631b/km] 63cal 371/397W
7) 1km - 4:15(4:15/km) 153/156bpm [650b/km] 65cal 376/397W
8) 1km - 4:15(4:15/km) 154/156bpm [655b/km] 65cal 373/397W
9) 1km - 4:17(4:17/km) 154/156bpm [659b/km] 66cal 378/422W
10) 1km - 4:18(4:18/km) 154/157bpm [662b/km] 66cal 373/428W
11) 1km - 4:12(4:12/km) 155/157bpm [652b/km] 65cal 371/405W
12) 1km - 4:13(4:13/km) 156/159bpm [659b/km] 65cal 375/403W
13) 1km - 4:18(4:18/km) 154/157bpm [662b/km] 66cal 370/402W
14) 1km - 4:17(4:17/km) 156/158bpm [669b/km] 66cal 363/388W
15) 1km - 4:16(4:16/km) 156/160bpm [666b/km] 66cal 365/384W
16) 1km - 4:19(4:19/km) 156/159bpm [673b/km] 67cal 370/411W
17) 1km - 4:19(4:19/km) 158/160bpm [682b/km] 67cal 370/391W
18) 1km - 4:21(4:21/km) 158/161bpm [688b/km] 67cal 365/413W
19) 1km - 4:13(4:13/km) 156/160bpm [657b/km] 63cal 362/396W
20) 1km - 4:18(4:18/km) 159/162bpm [683b/km] 66cal 381/474W
21) 1km - 4:20(4:20/km) 158/163bpm [684b/km] 66cal 378/455W
22) 0.25km - 1:04(4:13/km) 156/158bpm [659b/km] 16cal 369/399W
4:13 4:20 4:14 4:17 4:12 4:09 4:15 4:15 4:17 4:18 4:12 4:13 4:18 4:17 4:16 4:19 4:19 4:21 4:13 4:18 4:20 1:04
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 |
3:21 |
3:21 |
6:42 |
137 88-145 |
918 |
169 152-198 |
438 36-633 |
20/5 |
1.00 |
6:50 |
3:29 |
6:58 |
144 139-149 |
1002 |
167 166-168 |
379 351-423 |
6/4 |
1.50 |
10:17 |
3:28 |
6:55 |
155 147-174 |
1073 |
167 166-172 |
376 326-428 |
8/7 |
2.00 |
13:41 |
3:23 |
6:47 |
150 142-154 |
1017 |
167 164-170 |
372 345-440 |
4/10 |
2.50 |
17:09 |
3:29 |
6:57 |
150 141-153 |
1043 |
167 164-168 |
373 333-415 |
5/6 |
3.00 |
20:32 |
3:23 |
6:45 |
151 148-156 |
1020 |
167 166-170 |
369 343-399 |
2/7 |
3.50 |
23:53 |
3:21 |
6:43 |
151 149-153 |
1014 |
167 164-170 |
370 346-385 |
1/8 |
4.00 |
27:16 |
3:22 |
6:45 |
153 146-156 |
1032 |
167 164-172 |
374 358-397 |
2/6 |
4.50 |
30:41 |
3:25 |
6:51 |
153 151-155 |
1048 |
167 166-168 |
374 358-397 |
5/4 |
5.00 |
34:07 |
3:25 |
6:51 |
154 152-156 |
1055 |
166 166-174 |
373 349-396 |
2/4 |
5.50 |
37:32 |
3:25 |
6:50 |
154 152-156 |
1053 |
167 166-168 |
378 353-407 |
4/2 |
6.00 |
41:00 |
3:29 |
6:57 |
154 147-157 |
1071 |
167 166-174 |
379 348-428 |
6/4 |
6.50 |
44:26 |
3:26 |
6:51 |
155 153-157 |
1063 |
168 166-186 |
368 352-405 |
3/4 |
7.00 |
47:48 |
3:22 |
6:44 |
155 154-159 |
1045 |
168 166-172 |
377 344-403 |
4/5 |
7.50 |
51:13 |
3:25 |
6:49 |
156 153-158 |
1064 |
168 166-170 |
370 355-387 |
3/3 |
8.00 |
54:41 |
3:28 |
6:57 |
154 147-156 |
1069 |
168 166-172 |
371 344-402 |
5/4 |
8.50 |
58:08 |
3:27 |
6:54 |
156 153-158 |
1077 |
168 166-172 |
367 342-388 |
5/7 |
9.00 |
1:01:34 |
3:25 |
6:51 |
156 154-157 |
1068 |
168 166-174 |
360 331-384 |
3/5 |
9.50 |
1:05:02 |
3:28 |
6:56 |
156 150-160 |
1081 |
168 166-170 |
365 344-377 |
4/5 |
10.00 |
1:08:30 |
3:28 |
6:56 |
157 154-159 |
1089 |
168 166-170 |
371 338-411 |
6/4 |
10.50 |
1:11:57 |
3:27 |
6:55 |
158 154-159 |
1092 |
168 166-170 |
371 352-391 |
6/3 |
11.00 |
1:15:30 |
3:33 |
7:07 |
159 155-161 |
1131 |
168 166-170 |
370 343-413 |
7/1 |
11.50 |
1:18:53 |
3:23 |
6:46 |
157 153-160 |
1062 |
168 166-174 |
360 302-402 |
3/10 |
12.00 |
1:22:22 |
3:29 |
6:57 |
157 149-162 |
1092 |
169 168-174 |
380 316-474 |
10/8 |
12.50 |
1:25:46 |
3:24 |
6:48 |
158 148-161 |
1074 |
169 166-174 |
366 319-419 |
5/10 |
13.00 |
1:29:17 |
3:31 |
7:02 |
159 155-163 |
1119 |
170 168-176 |
382 315-455 |
9/4 |
13.21 |
1:30:40 |
1:23 |
6:44 |
157 155-159 |
1057 |
171 168-182 |
370 331-399 |
2/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
167 |
13.2 |
1:30:40 |
6:52 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:31 |
53.75% |
More |
800m |
3:18 |
6:37 |
62.88% |
More |
1km |
4:08 |
6:40 |
65.18% |
More |
Mile |
6:42 |
6:42 |
68.36% |
More |
5k |
21:05 |
6:47 |
74.00% |
More |
5 miles |
34:03 |
6:49 |
74.82% |
More |
10k |
42:21 |
6:49 |
75.22% |
More |
10 miles |
1:08:29 |
6:51 |
77.02% |
More |
Half |
1:29:56 |
6:52 |
77.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:11 |
6:11 |
74.07 |
5km |
20:07 |
6:28 |
77.56 |
5M |
33:01 |
6:36 |
77.17 |
10km |
41:23 |
6:40 |
76.99 |
10M |
1:07:52 |
6:47 |
77.72 |
Half |
1:29:53 |
6:52 |
77.11 |
20M |
2:19:34 |
6:59 |
78.70 |
Mara |
3:04:49 |
7:03 |
79.24 |
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