Sun 8th Jan 2023 at 8:41am by KeithL
Run > General
-
Time
2:08:01
-
Miles
14.47
-
Min/mi
8:51
-
Pacing
80%
-
WAVA
59.02
-
Stride(cm)
97
-
Cals
1645
-
Watts
286
-
Cadence
188
-
BPM
119
-
%MHR
95.9
-
B/mi
1052
-
Asc(m)
179
-
Hillscore
12
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:07(9:07/m) 113/131bpm [1031b/mi] 110cal 310/447W
2) 1m - 8:56(8:56/m) 122/130bpm [1090b/mi] 114cal 315/380W
3) 1m - 8:43(8:43/m) 119/133bpm [1037b/mi] 104cal 290/406W
4) 1m - 8:43(8:43/m) 119/129bpm [1037b/mi] 102cal 287/364W
5) 1m - 8:46(8:46/m) 118/128bpm [1035b/mi] 110cal 268/357W
6) 1m - 8:51(8:51/m) 113/127bpm [1000b/mi] 116cal 274/349W
7) 1m - 8:49(8:49/m) 117/129bpm [1031b/mi] 119cal 275/336W
8) 1m - 8:47(8:47/m) 115/125bpm [1010b/mi] 118cal 262/331W
9) 1m - 8:46(8:46/m) 119/128bpm [1044b/mi] 111cal 280/357W
10) 1m - 8:44(8:44/m) 112/124bpm [979b/mi] 116cal 278/401W
11) 1m - 8:48(8:48/m) 117/121bpm [1029b/mi] 121cal 284/339W
12) 1m - 9:18(9:18/m) 127/138bpm [1181b/mi] 120cal 307/389W
13) 1m - 8:39(8:39/m) 125/134bpm [1081b/mi] 114cal 292/354W
14) 1m - 8:56(8:56/m) 122/131bpm [1089b/mi] 115cal 269/359W
15) 0.47m - 4:07(8:44/m) 134/140bpm [1170b/mi] 55cal 297/373W
9:07 8:56 8:43 8:43 8:46 8:51 8:49 8:47 8:46 8:44 8:48 9:18 8:39 8:56 4:07
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 |
4:37 |
4:37 |
9:15 |
108 47-129 |
999 |
180 172-188 |
322 250-447 |
14/4 |
1.00 |
9:07 |
4:30 |
9:00 |
118 109-131 |
1062 |
183 170-188 |
297 225-372 |
7/13 |
1.50 |
13:38 |
4:31 |
9:02 |
122 116-129 |
1101 |
183 174-188 |
310 244-380 |
11/4 |
2.00 |
18:04 |
4:25 |
8:51 |
123 113-130 |
1088 |
186 176-190 |
320 253-378 |
10/6 |
2.50 |
22:25 |
4:22 |
8:43 |
114 109-126 |
994 |
186 180-192 |
265 234-302 |
2/14 |
3.00 |
26:46 |
4:21 |
8:42 |
123 114-133 |
1071 |
187 180-192 |
316 231-406 |
10/7 |
3.50 |
31:27 |
4:40 +23
|
9:20 |
114 108-124 |
1064 |
187 184-192 |
291 250-360 |
3/12 |
4.00 |
35:52 |
4:25 |
8:51 |
123 117-129 |
1088 |
187 182-192 |
284 253-364 |
8/1 |
4.50 |
40:14 |
4:22 |
8:44 |
121 117-128 |
1056 |
189 182-208 |
276 236-338 |
5/7 |
5.00 |
44:38 |
4:24 |
8:49 |
115 110-121 |
1014 |
189 184-194 |
259 225-357 |
2/12 |
5.50 |
49:06 |
4:28 |
8:55 |
110 103-117 |
981 |
189 184-194 |
271 239-325 |
1/17 |
6.00 |
53:29 |
4:23 |
8:46 |
115 101-127 |
1009 |
188 178-198 |
278 215-349 |
7/10 |
6.50 |
57:49 |
4:20 |
8:40 |
114 104-125 |
989 |
188 182-196 |
264 219-315 |
2/12 |
7.00 |
1:02:18 |
4:29 |
8:57 |
120 110-129 |
1075 |
188 182-192 |
285 228-336 |
13/4 |
7.50 |
1:06:42 |
4:24 |
8:47 |
117 113-125 |
1028 |
189 182-198 |
268 230-331 |
4/7 |
8.00 |
1:11:05 |
4:23 |
8:47 |
113 107-120 |
992 |
190 186-194 |
255 213-310 |
2/16 |
8.50 |
1:15:34 |
4:29 |
8:57 |
122 110-128 |
1093 |
189 184-194 |
283 225-357 |
12/3 |
9.00 |
1:20:08 |
4:34 +17
|
9:08 |
116 103-128 |
1060 |
190 166-196 |
277 155-336 |
3/18 |
9.50 |
1:26:06 |
5:58 +1:40
|
11:55 |
110 81-124 |
1312 |
189 172-200 |
287 213-401 |
4/24 |
10.00 |
1:30:33 |
4:28 |
8:55 |
113 95-119 |
1008 |
191 184-194 |
271 238-309 |
6/8 |
10.50 |
1:34:59 |
4:26 |
8:52 |
116 111-120 |
1028 |
191 184-194 |
284 250-338 |
11/10 |
11.00 |
1:39:21 |
4:22 |
8:44 |
118 114-121 |
1030 |
190 186-194 |
284 248-339 |
9/9 |
11.50 |
1:43:49 |
4:28 |
8:57 |
122 110-130 |
1091 |
188 182-192 |
303 248-388 |
19/2 |
12.00 |
1:48:39 |
4:50 |
9:39 |
131 123-138 |
1265 |
184 180-190 |
311 231-389 |
30/0 |
12.50 |
1:53:03 |
4:24 +13
|
8:49 |
121 115-131 |
1066 |
190 184-194 |
276 214-350 |
7/13 |
13.00 |
1:57:31 |
4:28 |
8:56 |
128 115-134 |
1144 |
188 182-194 |
308 227-354 |
20/1 |
13.50 |
2:01:59 |
4:28 |
8:56 |
127 120-130 |
1135 |
189 182-194 |
289 215-359 |
12/5 |
14.00 |
2:06:27 |
4:28 |
8:55 |
118 107-131 |
1053 |
189 184-194 |
249 185-340 |
6/18 |
14.47 |
2:10:34 |
4:07 |
8:46 |
134 125-140 |
1174 |
190 180-194 |
297 244-373 |
16/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
187 |
14.5 |
2:10:34 |
9:01 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:17 |
41.43% |
More |
800m |
4:11 |
8:25 |
48.33% |
More |
1km |
5:17 |
8:30 |
49.90% |
More |
Mile |
8:38 |
8:38 |
51.73% |
More |
5k |
27:11 |
8:45 |
55.96% |
More |
5 miles |
43:58 |
8:48 |
56.45% |
More |
10k |
54:45 |
8:49 |
56.65% |
More |
10 miles |
1:30:09 |
9:01 |
56.93% |
More |
Half |
1:58:05 |
9:01 |
57.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:32 |
7:32 |
59.31 |
5km |
25:04 |
8:04 |
60.70 |
5M |
41:30 |
8:18 |
59.81 |
10km |
52:15 |
8:25 |
59.37 |
10M |
1:26:32 |
8:39 |
59.31 |
Half |
1:55:12 |
8:48 |
58.52 |
20M |
3:00:25 |
9:01 |
59.22 |
Mara |
4:00:12 |
9:10 |
59.31 |
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