Tue 3rd Jan 2023 at 7:05am by Oranj
Run > Steady-State
- showers
-
Time
39:16
-
Miles
4.98
-
Min/mi
7:53
-
Pacing
95%
-
WAVA
64.68
-
Stride(cm)
122
-
Cals
554
-
Watts
335
-
Cadence
167
-
BPM
136
-
%MHR
81.1
-
B/mi
1074
-
Asc(m)
48
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2km - 9:54(4:57/km) 128/138bpm [634b/km] 133cal 337/407W
2) 2km - 9:41(4:51/km) 138/146bpm [668b/km] 140cal 334/422W
3) 2km - 9:45(4:52/km) 138/145bpm [672b/km] 139cal 329/405W
4) 2km - 9:50(4:55/km) 141/146bpm [694b/km] 141cal 338/413W
5) 0.02km - 6(4:28/km) 138/138bpm [617b/km] 1cal 330/333W
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 |
2:03 |
2:03 |
8:11 |
116 74-128 |
948 |
165 100-182 |
339 192-407 |
6/4 |
0.50 |
4:06 |
2:04 +6
|
8:15 |
124 116-129 |
1023 |
165 162-180 |
328 176-358 |
2/5 |
0.75 |
6:05 |
1:59 |
7:54 |
131 129-134 |
1036 |
164 162-166 |
339 319-359 |
3/1 |
1.00 |
8:04 |
1:59 |
7:58 |
134 132-136 |
1067 |
166 164-170 |
337 309-400 |
4/2 |
1.25 |
10:03 |
1:58 |
7:54 |
136 135-138 |
1074 |
167 166-170 |
342 331-354 |
4/1 |
1.50 |
12:00 |
1:57 |
7:47 |
138 136-140 |
1075 |
167 164-170 |
347 305-390 |
5/1 |
1.75 |
13:55 |
1:55 |
7:41 |
135 131-139 |
1037 |
168 164-198 |
321 286-355 |
2/9 |
2.00 |
15:50 |
1:55 |
7:40 |
137 133-139 |
1049 |
168 166-176 |
336 309-353 |
2/2 |
2.25 |
17:52 |
2:02 |
8:10 |
139 136-141 |
1135 |
167 162-176 |
328 273-351 |
2/3 |
2.50 |
19:47 |
1:55 |
7:41 |
141 135-146 |
1082 |
168 166-172 |
339 282-422 |
6/1 |
2.75 |
21:43 |
1:56 |
7:43 |
138 134-145 |
1064 |
167 164-174 |
322 297-333 |
1/6 |
3.00 |
23:37 |
1:54 |
7:35 |
131 123-138 |
994 |
169 164-182 |
309 247-364 |
2/12 |
3.25 |
25:35 |
1:58 |
7:52 |
139 136-141 |
1094 |
167 166-170 |
339 317-375 |
3/2 |
3.50 |
27:36 |
2:01 |
8:03 |
141 137-143 |
1135 |
169 166-188 |
347 322-405 |
8/1 |
3.75 |
29:42 |
2:06 +6
|
8:23 |
141 135-144 |
1182 |
168 134-172 |
327 99-392 |
4/3 |
4.00 |
31:47 |
2:05 |
8:22 |
143 137-146 |
1195 |
168 166-170 |
367 331-413 |
11/0 |
4.25 |
33:45 |
1:58 |
7:52 |
144 142-146 |
1132 |
169 164-182 |
332 314-363 |
4/1 |
4.50 |
35:41 |
1:56 |
7:44 |
139 133-143 |
1074 |
168 166-172 |
333 304-359 |
2/3 |
4.75 |
37:37 |
1:56 |
7:45 |
138 135-141 |
1070 |
168 166-172 |
326 290-352 |
2/5 |
4.99 |
39:28 |
1:51 |
7:52 |
138 136-140 |
1085 |
168 166-174 |
332 306-355 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
167 |
5 |
39:19 |
7:54 |
Walk |
0.4 |
127 |
0 |
9 |
25:10 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:31 |
46.61% |
More |
800m |
3:48 |
7:38 |
54.54% |
More |
1km |
4:45 |
7:39 |
56.72% |
More |
Mile |
7:43 |
7:43 |
59.40% |
More |
5k |
24:19 |
7:50 |
64.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:24 |
7:24 |
61.89 |
5km |
24:02 |
7:44 |
64.92 |
5M |
39:26 |
7:53 |
64.61 |
10km |
49:26 |
7:57 |
64.45 |
10M |
1:21:05 |
8:07 |
65.06 |
Half |
1:47:22 |
8:12 |
64.56 |
20M |
2:46:43 |
8:20 |
65.88 |
Mara |
3:40:46 |
8:26 |
66.34 |
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