Sun 15th Jan 2023 at 8:03am by KeithL
Run > General
-
Time
2:09:24
-
Miles
15.57
-
Min/mi
8:19
-
Pacing
0%
-
WAVA
63.11
-
Stride(cm)
101
-
Cals
1800
-
Watts
321
-
Cadence
192
-
BPM
130
-
%MHR
104.7
-
B/mi
1079
-
Asc(m)
210
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:16(8:16/m) 126/135bpm [1042b/mi] 116cal 330/446W
2) 1m - 8:10(8:10/m) 123/134bpm [1005b/mi] 109cal 302/349W
3) 1m - 8:09(8:09/m) 124/138bpm [1010b/mi] 107cal 300/409W
4) 1m - 8:13(8:13/m) 122/131bpm [1003b/mi] 105cal 302/426W
5) 1m - 8:11(8:11/m) 125/132bpm [1023b/mi] 106cal 305/351W
6) 1m - 8:11(8:11/m) 123/128bpm [1006b/mi] 112cal 303/362W
7) 1m - 8:05(8:05/m) 124/129bpm [1002b/mi] 113cal 307/409W
8) 1m - 8:12(8:12/m) 122/128bpm [1000b/mi] 122cal 303/371W
9) 1m - 8:44(8:44/m) 131/135bpm [1143b/mi] 118cal 327/421W
10) 1m - 8:35(8:35/m) 133/141bpm [1141b/mi] 114cal 335/466W
11) 1m - 8:22(8:22/m) 128/136bpm [1070b/mi] 114cal 348/479W
12) 1m - 7:57(7:57/m) 137/144bpm [1088b/mi] 117cal 356/473W
13) 1m - 8:25(8:25/m) 138/142bpm [1162b/mi] 124cal 347/492W
14) 1m - 8:50(8:50/m) 140/145bpm [1238b/mi] 129cal 328/446W
15) 1m - 8:35(8:35/m) 142/148bpm [1219b/mi] 126cal 320/430W
16) 0.57m - 4:31(7:53/m) 143/147bpm [1128b/mi] 68cal 318/423W
8:16 8:10 8:09 8:13 8:11 8:11 8:05 8:12 8:44 8:35 8:22 7:57 8:25 8:50 8:35 4:31
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 |
4:13 |
4:13 |
8:25 |
121 61-132 |
1019 |
189 156-200 |
339 141-446 |
34/22 |
1.00 |
8:15 |
4:02 |
8:05 |
131 126-135 |
1058 |
193 190-200 |
321 284-371 |
27/27 |
1.50 |
12:21 |
4:06 |
8:13 |
125 120-134 |
1026 |
192 190-200 |
298 247-342 |
21/32 |
2.00 |
16:25 |
4:04 |
8:08 |
122 113-128 |
992 |
192 188-196 |
306 271-349 |
29/44 |
2.50 |
20:32 |
4:07 |
8:14 |
122 112-136 |
1005 |
192 188-200 |
303 237-409 |
28/35 |
3.00 |
24:34 |
4:02 |
8:04 |
126 118-138 |
1016 |
193 190-196 |
296 263-369 |
18/29 |
3.50 |
28:40 |
4:06 |
8:11 |
120 110-131 |
983 |
192 188-198 |
309 236-426 |
48/80 |
4.00 |
32:47 |
4:08 |
8:15 |
124 119-130 |
1023 |
192 188-196 |
296 261-356 |
25/28 |
4.50 |
36:52 |
4:05 |
8:10 |
126 119-132 |
1028 |
192 190-196 |
303 277-344 |
24/24 |
5.00 |
41:29 |
4:37 +32
|
9:14 |
125 110-130 |
1155 |
192 186-198 |
307 238-351 |
30/28 |
5.50 |
45:38 |
4:09 |
8:17 |
124 120-126 |
1028 |
193 192-196 |
298 267-352 |
37/38 |
6.00 |
49:40 |
4:02 |
8:05 |
122 120-128 |
986 |
193 192-196 |
308 264-362 |
41/41 |
6.50 |
53:40 |
3:59 |
7:59 |
125 120-129 |
998 |
194 190-196 |
310 270-409 |
41/40 |
7.00 |
57:45 |
4:06 |
8:11 |
124 119-128 |
1015 |
194 190-198 |
304 247-390 |
36/37 |
7.50 |
1:01:50 |
4:05 |
8:09 |
121 117-128 |
987 |
194 190-198 |
307 263-371 |
58/57 |
8.00 |
1:05:57 |
4:07 |
8:14 |
123 116-128 |
1012 |
193 190-198 |
299 258-348 |
33/34 |
8.50 |
1:10:14 |
4:17 |
8:33 |
129 123-134 |
1103 |
191 182-198 |
311 270-358 |
40/22 |
9.00 |
1:14:41 |
4:27 |
8:54 |
133 131-135 |
1184 |
188 176-196 |
342 277-421 |
61/56 |
9.50 |
1:18:54 |
4:14 |
8:27 |
132 124-135 |
1116 |
192 186-198 |
337 261-400 |
56/60 |
10.00 |
1:23:15 |
4:21 |
8:42 |
134 129-141 |
1166 |
190 152-196 |
333 150-466 |
57/50 |
10.50 |
2:07:53 |
44:38 +40:29
|
1:29:15 |
127 65-136 |
11335 |
188 164-204 |
355 45-479 |
21/15 |
11.00 |
2:12:06 |
4:13 |
8:26 |
130 127-134 |
1095 |
193 190-200 |
341 280-416 |
12/11 |
11.50 |
2:16:05 |
3:59 |
7:58 |
139 132-144 |
1108 |
194 192-198 |
362 300-473 |
15/13 |
12.00 |
2:20:02 |
3:57 |
7:55 |
135 130-141 |
1068 |
194 190-200 |
350 308-422 |
7/13 |
12.50 |
2:24:14 |
4:11 |
8:23 |
137 132-141 |
1148 |
192 178-200 |
348 286-492 |
17/7 |
13.00 |
2:28:27 |
4:14 |
8:28 |
138 135-142 |
1168 |
192 184-202 |
346 291-417 |
14/8 |
13.50 |
2:32:51 |
4:24 |
8:47 |
137 134-140 |
1203 |
191 186-196 |
336 292-446 |
16/10 |
14.00 |
2:37:18 |
4:27 |
8:54 |
142 136-145 |
1264 |
191 186-194 |
320 225-443 |
31/22 |
14.50 |
2:41:43 |
4:26 |
8:51 |
142 137-145 |
1257 |
191 186-196 |
320 261-430 |
23/16 |
15.00 |
2:45:53 |
4:09 |
8:19 |
143 139-148 |
1188 |
193 188-198 |
321 262-398 |
16/11 |
15.50 |
2:49:51 |
3:58 |
7:56 |
142 139-147 |
1127 |
194 188-200 |
322 246-423 |
10/16 |
15.57 |
2:50:24 |
33 |
7:43 |
143 141-144 |
1104 |
197 194-200 |
290 234-336 |
0/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
78.6 |
192 |
15.3 |
2:05:12 |
10:51 |
Walk |
2.2 |
179 |
0.3 |
4:43 |
15:20 |
Pause |
19.2 |
- |
- |
40:29 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:36 |
45.20% |
More |
800m |
3:49 |
7:41 |
52.92% |
More |
1km |
4:49 |
7:45 |
54.65% |
More |
Mile |
7:53 |
7:53 |
56.64% |
More |
5k |
25:19 |
8:09 |
60.11% |
More |
5 miles |
41:17 |
8:15 |
60.11% |
More |
10k |
51:10 |
8:14 |
60.61% |
More |
10 miles |
1:23:15 |
8:20 |
61.64% |
More |
Half |
2:29:18 |
11:24 |
45.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:03 |
7:03 |
63.37 |
5km |
23:26 |
7:33 |
64.93 |
5M |
38:49 |
7:46 |
63.94 |
10km |
48:52 |
7:52 |
63.48 |
10M |
1:20:56 |
8:06 |
63.41 |
Half |
1:47:45 |
8:14 |
62.57 |
20M |
2:48:44 |
8:26 |
63.32 |
Mara |
3:44:39 |
8:34 |
63.41 |
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