Mon 9th Jan 2023 at 7:54am by Smoggy
Run > General
-
Time
35:30
-
Miles
4.36
-
Min/mi
8:09
-
Pacing
79%
-
WAVA
59.70
-
Stride(cm)
116
-
Cals
486
-
Watts
357
-
Cadence
170
-
BPM
153
-
%MHR
85.7
-
B/mi
1242
-
Asc(m)
81
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:06(8:06/m) 149/173bpm [1207b/mi] 115cal 382/645W
2) 1m - 7:48(7:48/m) 156/177bpm [1217b/mi] 111cal 358/454W
3) 1m - 7:29(7:29/m) 155/162bpm [1159b/mi] 104cal 339/419W
4) 1m - 9:03(9:03/m) 153/172bpm [1384b/mi] 118cal 329/480W
5) 0.36m - 3:05(8:38/m) 147/162bpm [1270b/mi] 38cal 343/460W
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.13 |
57 |
57 |
7:33 |
115 85-140 |
869 |
180 172-184 |
514 420-645 |
10/4 |
0.25 |
1:55 |
58 |
7:46 |
146 138-156 |
1134 |
174 172-180 |
383 340-440 |
3/5 |
0.38 |
2:53 |
58 |
7:42 |
154 151-157 |
1185 |
174 172-178 |
374 352-392 |
4/3 |
0.50 |
3:54 |
1:01 |
8:11 |
146 140-154 |
1195 |
174 172-176 |
389 356-447 |
7/1 |
0.63 |
4:54 |
1:00 |
8:03 |
156 150-160 |
1257 |
173 168-176 |
362 310-448 |
6/5 |
0.75 |
5:59 |
1:04 |
8:33 |
154 150-156 |
1316 |
174 170-178 |
425 389-488 |
8/2 |
0.88 |
7:02 |
1:03 |
8:27 |
155 152-160 |
1311 |
172 168-174 |
379 346-418 |
5/2 |
1.00 |
8:05 |
1:03 |
8:27 |
166 157-173 |
1402 |
171 168-174 |
358 315-384 |
6/1 |
1.13 |
9:06 |
1:01 |
8:05 |
174 171-177 |
1406 |
172 170-176 |
364 348-406 |
6/1 |
1.25 |
10:08 |
1:02 |
8:19 |
162 158-176 |
1347 |
171 168-174 |
396 346-441 |
5/4 |
1.38 |
11:05 |
57 |
7:33 |
158 155-161 |
1192 |
173 170-182 |
369 350-385 |
4/6 |
1.50 |
12:01 |
56 |
7:28 |
154 151-157 |
1149 |
171 170-174 |
339 316-379 |
2/9 |
1.63 |
12:55 |
54 |
7:15 |
152 150-154 |
1101 |
173 172-174 |
345 331-361 |
5/6 |
1.75 |
13:54 |
59 |
7:49 |
152 149-155 |
1188 |
174 172-178 |
391 347-454 |
7/4 |
1.88 |
14:54 |
1:01 |
8:04 |
145 142-153 |
1170 |
172 170-174 |
328 309-376 |
5/6 |
2.00 |
15:53 |
59 |
7:53 |
149 141-153 |
1174 |
173 170-178 |
328 307-338 |
2/6 |
2.13 |
16:51 |
58 |
7:40 |
158 153-161 |
1212 |
175 172-178 |
322 286-382 |
5/3 |
2.25 |
17:49 |
58 |
7:41 |
157 148-161 |
1205 |
173 170-178 |
371 334-419 |
3/10 |
2.38 |
18:39 |
51 |
6:47 |
150 145-155 |
1017 |
176 172-184 |
297 261-341 |
0/20 |
2.50 |
19:31 |
52 |
6:54 |
151 144-155 |
1042 |
177 174-184 |
272 265-298 |
3/7 |
2.63 |
20:25 |
54 |
7:13 |
152 149-156 |
1096 |
176 172-178 |
363 301-395 |
2/4 |
2.75 |
21:22 |
57 |
7:35 |
153 149-156 |
1159 |
174 172-178 |
351 332-376 |
5/2 |
2.88 |
22:22 |
1:00 |
7:59 |
157 153-160 |
1252 |
175 172-176 |
371 338-402 |
6/3 |
3.00 |
23:22 |
1:00 |
8:03 |
159 156-162 |
1281 |
174 170-178 |
357 336-373 |
6/1 |
3.13 |
24:31 |
1:09 |
9:10 |
160 158-161 |
1468 |
173 166-176 |
377 196-437 |
12/4 |
3.25 |
25:54 |
1:23 |
11:01 |
164 157-172 |
1806 |
154 114-176 |
378 217-480 |
8/0 |
3.38 |
27:48 |
1:54 |
15:14 |
142 134-164 |
2164 |
122 116-178 |
214 161-375 |
8/0 |
3.50 |
28:47 |
59 |
7:53 |
139 132-149 |
1095 |
174 172-176 |
350 324-400 |
11/9 |
3.63 |
29:42 |
55 |
7:20 |
152 149-153 |
1114 |
174 172-178 |
350 337-391 |
8/10 |
3.75 |
30:39 |
57 |
7:37 |
154 150-158 |
1173 |
173 168-178 |
360 336-379 |
6/11 |
3.88 |
31:33 |
54 |
7:10 |
158 155-162 |
1133 |
177 174-184 |
358 339-387 |
3/11 |
4.00 |
32:25 |
52 |
6:58 |
158 156-160 |
1100 |
175 174-178 |
382 371-402 |
5/11 |
4.13 |
33:36 |
1:10 |
9:24 |
157 147-162 |
1475 |
163 116-178 |
310 113-416 |
2/5 |
4.25 |
34:36 |
1:01 |
8:05 |
139 135-147 |
1124 |
176 170-180 |
400 374-455 |
8/10 |
4.36 |
35:31 |
55 |
8:35 |
142 139-146 |
1220 |
175 168-182 |
419 304-460 |
8/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.5 |
173 |
4.2 |
32:52 |
7:50 |
Walk |
7.2 |
119 |
0.2 |
2:33 |
16:19 |
Still |
0.3 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:48 |
49.86% |
More |
800m |
3:31 |
7:05 |
56.50% |
More |
1km |
4:28 |
7:11 |
58.07% |
More |
Mile |
7:26 |
7:26 |
59.18% |
More |
5k |
24:14 |
7:48 |
61.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:05 |
7:05 |
62.06 |
5km |
24:30 |
7:53 |
61.09 |
5M |
41:15 |
8:15 |
59.14 |
10km |
52:20 |
8:25 |
58.24 |
10M |
1:28:06 |
8:49 |
57.22 |
Half |
1:58:25 |
9:02 |
55.91 |
20M |
3:08:13 |
9:25 |
55.74 |
Mara |
4:12:58 |
9:39 |
55.30 |
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