Fri 6th Jan 2023 at 6:59am by Oranj
Run > Steady-State
-
Time
48:31
-
Miles
6.23
-
Min/mi
7:47
-
Pacing
96%
-
WAVA
65.81
-
Stride(cm)
122
-
Cals
715
-
Watts
348
-
Cadence
169
-
BPM
142
-
%MHR
84.5
-
B/mi
1105
-
Asc(m)
71
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2km - 9:43(4:52/km) 136/144bpm [661b/km] 139cal 367/442W
2) 2km - 9:35(4:48/km) 141/146bpm [676b/km] 140cal 353/425W
3) 2km - 9:32(4:46/km) 140/147bpm [667b/km] 140cal 328/398W
4) 2km - 9:38(4:49/km) 145/149bpm [699b/km] 147cal 343/396W
5) 2km - 9:57(4:58/km) 147/152bpm [731b/km] 147cal 347/420W
6) 0.02km - 6(4:35/km) 144/144bpm [661b/km] 2cal 345/347W
9:43 9:35 9:32 9:38 9:57 6
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 |
1:59 |
1:59 |
7:57 |
121 78-137 |
962 |
163 100-176 |
385 164-442 |
11/0 |
0.50 |
3:56 |
1:56 |
7:46 |
137 133-140 |
1064 |
167 166-184 |
369 349-384 |
7/0 |
0.75 |
5:53 |
1:57 |
7:48 |
140 139-142 |
1091 |
167 166-182 |
363 331-406 |
5/1 |
1.00 |
7:50 |
1:57 |
7:49 |
141 140-143 |
1102 |
169 166-176 |
359 330-407 |
5/1 |
1.25 |
9:47 |
1:57 |
7:47 |
142 141-144 |
1105 |
168 166-170 |
359 335-403 |
6/2 |
1.50 |
11:41 |
1:54 |
7:38 |
141 137-143 |
1076 |
168 166-170 |
355 325-424 |
5/4 |
1.75 |
13:37 |
1:56 |
7:43 |
142 138-144 |
1095 |
169 166-170 |
367 315-425 |
7/2 |
2.00 |
15:32 |
1:55 |
7:39 |
143 141-145 |
1094 |
169 166-174 |
354 332-409 |
3/2 |
2.25 |
17:27 |
1:55 |
7:41 |
137 133-142 |
1054 |
167 166-170 |
330 275-384 |
2/9 |
2.50 |
19:25 |
1:58 |
7:51 |
143 141-146 |
1123 |
168 166-170 |
357 325-417 |
4/1 |
2.75 |
21:18 |
1:53 |
7:33 |
138 131-143 |
1043 |
169 166-176 |
307 280-341 |
1/18 |
3.00 |
23:09 |
1:51 |
7:25 |
134 130-137 |
993 |
171 166-180 |
307 284-328 |
0/17 |
3.25 |
25:03 |
1:53 |
7:34 |
140 135-143 |
1059 |
170 168-176 |
334 311-356 |
1/6 |
3.50 |
27:04 |
2:02 +4
|
8:07 |
142 140-144 |
1152 |
170 158-176 |
336 228-396 |
3/3 |
3.75 |
29:03 |
1:59 |
7:56 |
145 143-147 |
1150 |
170 168-176 |
357 329-398 |
6/2 |
4.00 |
30:59 |
1:56 |
7:44 |
145 141-147 |
1122 |
170 168-176 |
348 305-389 |
3/3 |
4.25 |
32:55 |
1:56 |
7:42 |
147 143-149 |
1132 |
170 168-174 |
342 330-359 |
2/4 |
4.50 |
34:48 |
1:54 |
7:34 |
144 137-146 |
1090 |
172 168-184 |
335 310-352 |
1/7 |
4.75 |
36:45 |
1:57 |
7:47 |
145 141-147 |
1129 |
169 168-174 |
341 326-365 |
2/1 |
5.00 |
38:45 |
2:00 |
8:00 |
146 143-148 |
1167 |
168 166-170 |
345 317-396 |
3/3 |
5.25 |
40:42 |
1:57 |
7:48 |
145 143-147 |
1131 |
170 168-172 |
340 315-377 |
5/1 |
5.50 |
42:47 |
2:05 |
8:19 |
148 144-150 |
1231 |
170 168-176 |
351 312-420 |
7/2 |
5.75 |
44:46 |
2:00 |
7:58 |
148 146-149 |
1179 |
170 168-184 |
351 328-388 |
4/1 |
6.00 |
46:48 |
2:02 |
8:07 |
148 146-151 |
1202 |
169 168-176 |
352 320-407 |
6/1 |
6.23 |
48:36 |
1:48 |
7:53 |
146 143-152 |
1151 |
168 166-172 |
344 331-360 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
169 |
6.2 |
48:28 |
7:48 |
Walk |
0.3 |
100 |
0 |
8 |
7:43 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:23 |
47.41% |
More |
800m |
3:42 |
7:26 |
56.03% |
More |
1km |
4:38 |
7:28 |
58.14% |
More |
Mile |
7:34 |
7:34 |
60.53% |
More |
5k |
23:52 |
7:41 |
65.36% |
More |
5 miles |
38:41 |
7:44 |
65.86% |
More |
10k |
48:29 |
7:48 |
65.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:14 |
7:14 |
63.31 |
5km |
23:32 |
7:34 |
66.30 |
5M |
38:36 |
7:43 |
66.01 |
10km |
48:23 |
7:47 |
65.85 |
10M |
1:19:22 |
7:56 |
66.46 |
Half |
1:45:06 |
8:01 |
65.95 |
20M |
2:43:11 |
8:10 |
67.31 |
Mara |
3:36:06 |
8:15 |
67.77 |
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