Mon 16th Jan 2023 at 6:59am by Oranj
Run > Steady-State
-
Time
40:08
-
Miles
5.10
-
Min/mi
7:52
-
Pacing
93%
-
WAVA
64.82
-
Stride(cm)
123
-
Cals
585
-
Watts
352
-
Cadence
166
-
BPM
139
-
%MHR
82.5
-
B/mi
1090
-
Asc(m)
89
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2km - 9:49(4:55/km) 130/141bpm [638b/km] 138cal 366/475W
2) 2km - 9:39(4:50/km) 139/144bpm [671b/km] 142cal 354/455W
3) 2km - 9:42(4:51/km) 141/149bpm [684b/km] 144cal 325/378W
4) 2km - 9:59(5:00/km) 144/148bpm [719b/km] 147cal 362/479W
5) 0.21km - 58(4:42/km) 141/143bpm [662b/km] 14cal 339/360W
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 |
2:01 |
2:01 |
8:03 |
118 78-131 |
950 |
161 102-184 |
385 25-475 |
14/1 |
0.50 |
4:13 |
2:12 +14
|
8:49 |
125 118-131 |
1101 |
162 114-176 |
355 121-413 |
5/3 |
0.75 |
6:11 |
1:58 |
7:51 |
133 131-136 |
1043 |
164 162-168 |
377 353-403 |
7/1 |
1.00 |
8:10 |
2:00 |
7:58 |
138 133-141 |
1100 |
166 162-180 |
353 276-462 |
5/5 |
1.25 |
10:06 |
1:56 |
7:46 |
136 132-141 |
1055 |
167 162-180 |
364 316-415 |
5/3 |
1.50 |
12:01 |
1:55 |
7:38 |
140 134-142 |
1069 |
166 164-170 |
370 241-448 |
7/7 |
1.75 |
13:59 |
1:58 |
7:52 |
139 136-143 |
1094 |
166 164-172 |
371 231-455 |
9/4 |
2.00 |
15:59 |
2:00 |
8:01 |
142 140-144 |
1138 |
166 164-170 |
366 322-421 |
7/2 |
2.25 |
17:55 |
1:56 |
7:43 |
139 131-143 |
1072 |
165 160-170 |
323 268-402 |
2/14 |
2.50 |
19:49 |
1:54 |
7:35 |
136 128-142 |
1032 |
167 162-178 |
338 279-377 |
2/9 |
2.75 |
21:47 |
1:58 |
7:52 |
141 139-144 |
1109 |
166 164-170 |
326 290-350 |
1/9 |
3.00 |
23:42 |
1:55 |
7:40 |
137 128-142 |
1049 |
168 164-172 |
326 275-365 |
1/12 |
3.25 |
25:42 |
2:00 |
8:01 |
145 141-149 |
1163 |
168 162-178 |
313 220-377 |
3/8 |
3.50 |
27:37 |
1:55 |
7:39 |
139 136-142 |
1064 |
167 164-194 |
331 310-378 |
1/9 |
3.75 |
29:34 |
1:58 |
7:51 |
143 140-145 |
1122 |
165 164-168 |
332 309-352 |
2/5 |
4.00 |
31:32 |
1:57 |
7:50 |
142 140-144 |
1112 |
165 164-168 |
367 315-425 |
9/2 |
4.25 |
33:32 |
2:00 |
8:02 |
144 142-146 |
1157 |
166 164-172 |
347 315-403 |
4/4 |
4.50 |
35:41 |
2:09 |
8:34 |
145 144-148 |
1243 |
167 164-170 |
363 288-458 |
13/1 |
4.75 |
37:42 |
2:01 |
8:04 |
145 136-148 |
1170 |
167 164-182 |
367 295-470 |
10/5 |
5.00 |
39:37 |
1:55 |
7:39 |
142 139-145 |
1086 |
165 164-170 |
365 305-479 |
7/6 |
5.10 |
40:22 |
45 |
7:35 |
141 139-143 |
1069 |
166 164-168 |
341 326-360 |
2/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
166 |
5.1 |
40:02 |
7:53 |
Walk |
0.8 |
107 |
0 |
20 |
13:46 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:27 |
46.99% |
More |
800m |
3:47 |
7:37 |
54.69% |
More |
1km |
4:46 |
7:41 |
56.53% |
More |
Mile |
7:42 |
7:42 |
59.48% |
More |
5k |
24:11 |
7:47 |
64.51% |
More |
5 miles |
39:33 |
7:55 |
64.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:22 |
7:22 |
62.17 |
5km |
23:58 |
7:43 |
65.10 |
5M |
39:19 |
7:52 |
64.81 |
10km |
49:17 |
7:56 |
64.65 |
10M |
1:20:50 |
8:05 |
65.26 |
Half |
1:47:03 |
8:10 |
64.75 |
20M |
2:46:14 |
8:19 |
66.07 |
Mara |
3:40:07 |
8:24 |
66.54 |
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