Sun 15th Jan 2023 at 9:27am by Oranj
Run > Medium Long Run
-
Time
1:45:11
-
Miles
13.18
-
Min/mi
7:59
-
Pacing
97%
-
WAVA
66.83
-
Stride(cm)
121
-
Cals
1482
-
Watts
349
-
Cadence
167
-
BPM
140
-
%MHR
83.3
-
B/mi
1117
-
Asc(m)
168
-
Hillscore
9
-
Surface
Road
Notes & Comments
Not feeling super but got it done
===
1) 2km - 9:58(4:59/km) 133/144bpm [663b/km] 141cal 380/445W
2) 2km - 9:49(4:54/km) 139/145bpm [682b/km] 144cal 356/527W
3) 2km - 9:45(4:52/km) 134/143bpm [653b/km] 130cal 335/413W
4) 2km - 9:58(4:59/km) 140/144bpm [698b/km] 138cal 370/469W
5) 2km - 9:49(4:54/km) 142/146bpm [696b/km] 143cal 356/554W
6) 2km - 9:50(4:55/km) 143/146bpm [703b/km] 144cal 341/397W
7) 2km - 9:54(4:57/km) 142/147bpm [703b/km] 137cal 341/464W
8) 2km - 9:57(4:59/km) 141/145bpm [702b/km] 137cal 341/435W
9) 2km - 10:07(5:03/km) 144/148bpm [728b/km] 139cal 337/420W
10) 2km - 9:58(4:59/km) 141/147bpm [703b/km] 148cal 338/484W
11) 1.21km - 6:05(5:02/km) 142/146bpm [715b/km] 81cal 343/439W
9:58 9:49 9:45 9:58 9:49 9:50 9:54 9:57 10:07 9:58 6:05
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 |
4:02 |
4:02 |
8:04 |
126 81-135 |
1016 |
162 90-178 |
387 112-445 |
26/0 |
1.00 |
8:02 |
4:00 |
8:00 |
138 133-144 |
1104 |
166 162-170 |
383 354-434 |
17/1 |
1.50 |
12:01 |
3:59 |
7:58 |
139 134-142 |
1107 |
166 164-168 |
342 295-398 |
7/11 |
2.00 |
15:57 |
3:56 |
7:52 |
138 133-142 |
1085 |
167 164-182 |
334 296-395 |
8/13 |
2.50 |
19:54 |
3:58 |
7:56 |
140 131-145 |
1110 |
167 164-180 |
393 328-527 |
17/12 |
3.00 |
23:50 |
3:55 |
7:51 |
138 132-143 |
1083 |
166 164-176 |
343 280-408 |
5/16 |
3.50 |
27:44 |
3:54 |
7:49 |
129 120-136 |
1008 |
165 160-202 |
316 261-379 |
2/36 |
4.00 |
31:44 |
4:00 |
8:00 |
137 127-143 |
1097 |
166 164-168 |
355 294-464 |
12/10 |
4.50 |
35:41 |
3:57 |
7:53 |
138 130-144 |
1089 |
165 164-168 |
363 316-398 |
6/10 |
5.00 |
39:44 |
4:03 |
8:06 |
141 137-145 |
1142 |
167 164-174 |
387 345-469 |
14/9 |
5.50 |
43:38 |
3:55 |
7:49 |
143 140-146 |
1118 |
167 166-172 |
337 289-461 |
9/17 |
6.00 |
47:38 |
3:59 |
7:58 |
143 138-146 |
1140 |
167 164-178 |
379 278-554 |
16/12 |
6.50 |
51:35 |
3:57 |
7:55 |
141 131-145 |
1115 |
167 164-178 |
337 286-397 |
11/14 |
7.00 |
55:34 |
4:00 |
7:59 |
142 140-144 |
1134 |
167 166-176 |
342 292-372 |
7/6 |
7.50 |
59:29 |
3:55 |
7:50 |
143 141-146 |
1120 |
168 166-176 |
342 310-379 |
8/10 |
8.00 |
1:03:32 |
4:03 |
8:06 |
142 136-144 |
1150 |
167 164-170 |
336 316-356 |
10/10 |
8.50 |
1:07:27 |
3:54 |
7:48 |
141 134-147 |
1101 |
166 164-170 |
340 300-425 |
12/14 |
9.00 |
1:11:27 |
4:01 |
8:01 |
141 138-146 |
1131 |
167 164-174 |
342 303-464 |
6/12 |
9.50 |
1:15:27 |
4:00 |
7:59 |
141 139-143 |
1126 |
167 164-172 |
339 297-394 |
8/9 |
10.00 |
1:19:27 |
4:01 |
8:02 |
142 133-145 |
1140 |
167 164-170 |
346 291-435 |
9/7 |
10.50 |
1:23:33 |
4:06 |
8:11 |
144 139-148 |
1179 |
167 166-168 |
339 305-373 |
10/3 |
11.00 |
1:27:34 |
4:01 |
8:02 |
144 140-147 |
1158 |
167 162-170 |
332 292-402 |
9/6 |
11.50 |
1:31:37 |
4:03 |
8:05 |
144 138-147 |
1165 |
169 164-188 |
362 281-484 |
18/5 |
12.00 |
1:35:35 |
3:58 |
7:57 |
138 128-144 |
1096 |
167 162-178 |
323 255-380 |
3/19 |
12.50 |
1:39:44 |
4:09 +3
|
8:18 |
143 139-146 |
1186 |
167 154-174 |
332 278-461 |
9/4 |
13.00 |
1:43:50 |
4:06 |
8:12 |
143 140-146 |
1172 |
167 164-170 |
344 311-403 |
14/4 |
13.18 |
1:45:14 |
1:24 |
7:50 |
140 138-142 |
1098 |
168 166-188 |
352 292-439 |
3/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:36 |
46.08% |
More |
800m |
3:51 |
7:45 |
53.75% |
More |
1km |
4:50 |
7:47 |
55.79% |
More |
Mile |
7:47 |
7:47 |
58.79% |
More |
5k |
24:30 |
7:53 |
63.69% |
More |
5 miles |
39:33 |
7:55 |
64.43% |
More |
10k |
49:09 |
7:55 |
64.82% |
More |
10 miles |
1:19:26 |
7:57 |
66.40% |
More |
Half |
1:44:35 |
7:59 |
66.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
63.61 |
5km |
23:24 |
7:32 |
66.68 |
5M |
38:23 |
7:41 |
66.38 |
10km |
48:07 |
7:45 |
66.22 |
10M |
1:18:56 |
7:54 |
66.83 |
Half |
1:44:31 |
7:59 |
66.32 |
20M |
2:42:18 |
8:07 |
67.67 |
Mara |
3:34:55 |
8:12 |
68.15 |
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