Tue 17th Jan 2023 at 6:59am by Oranj
Run > Steady-State
- v cold
-
Time
44:31
-
Miles
5.72
-
Min/mi
7:47
-
Pacing
96%
-
WAVA
65.78
-
Stride(cm)
123
-
Cals
639
-
Watts
349
-
Cadence
168
-
BPM
139
-
%MHR
82.5
-
B/mi
1079
-
Asc(m)
67
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2km - 9:46(4:53/km) 131/141bpm [639b/km] 136cal 386/531W
2) 2km - 9:25(4:43/km) 137/144bpm [646b/km] 137cal 339/424W
3) 2km - 9:39(4:49/km) 141/145bpm [680b/km] 139cal 335/405W
4) 2km - 9:36(4:48/km) 141/146bpm [677b/km] 139cal 338/381W
5) 1.21km - 6:05(5:01/km) 144/147bpm [723b/km] 88cal 347/398W
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 |
1:58 |
1:58 |
7:52 |
118 82-131 |
927 |
167 100-180 |
439 154-531 |
22/0 |
0.50 |
3:56 |
1:58 |
7:52 |
128 122-134 |
1006 |
166 162-174 |
401 367-445 |
11/1 |
0.75 |
5:52 |
1:56 |
7:44 |
134 131-137 |
1036 |
166 164-168 |
385 340-427 |
7/1 |
1.00 |
7:50 |
1:59 |
7:54 |
138 135-140 |
1091 |
167 164-176 |
362 337-409 |
3/1 |
1.25 |
9:48 |
1:58 |
7:52 |
139 137-141 |
1094 |
168 166-174 |
342 328-360 |
1/2 |
1.50 |
11:38 |
1:50 |
7:18 |
139 130-142 |
1016 |
168 166-172 |
356 305-424 |
1/5 |
1.75 |
13:31 |
1:53 |
7:32 |
135 132-137 |
1017 |
168 164-172 |
333 304-385 |
1/9 |
2.00 |
15:26 |
1:55 |
7:42 |
139 136-141 |
1070 |
168 166-172 |
336 297-361 |
1/4 |
2.25 |
17:20 |
1:53 |
7:32 |
137 131-142 |
1033 |
169 166-186 |
322 292-360 |
0/10 |
2.50 |
19:17 |
1:58 |
7:52 |
138 131-144 |
1085 |
169 166-174 |
350 330-379 |
4/2 |
2.75 |
21:16 |
1:58 |
7:54 |
143 140-145 |
1129 |
168 166-170 |
324 287-360 |
2/5 |
3.00 |
23:11 |
1:55 |
7:39 |
139 137-142 |
1063 |
168 166-170 |
325 301-341 |
0/7 |
3.25 |
25:07 |
1:57 |
7:47 |
141 132-145 |
1097 |
169 166-170 |
351 312-405 |
4/2 |
3.50 |
27:00 |
1:53 |
7:33 |
139 137-142 |
1049 |
169 164-176 |
329 304-368 |
1/5 |
3.75 |
29:00 |
2:00 |
8:00 |
143 141-145 |
1144 |
168 166-174 |
347 323-385 |
5/2 |
4.00 |
30:57 |
1:56 |
7:46 |
143 141-145 |
1110 |
168 166-170 |
330 323-357 |
1/3 |
4.25 |
32:52 |
1:55 |
7:39 |
140 139-144 |
1071 |
169 166-174 |
330 284-376 |
2/5 |
4.50 |
34:45 |
1:54 |
7:35 |
140 133-146 |
1061 |
169 168-174 |
345 312-381 |
1/3 |
4.75 |
36:40 |
1:55 |
7:40 |
142 140-143 |
1088 |
168 166-172 |
337 324-354 |
1/3 |
5.00 |
38:39 |
1:59 |
7:55 |
143 141-145 |
1132 |
169 166-182 |
348 318-369 |
5/1 |
5.25 |
40:47 |
2:08 |
8:31 |
145 143-146 |
1234 |
168 166-174 |
352 294-394 |
8/1 |
5.50 |
42:47 |
2:01 |
8:02 |
145 143-147 |
1166 |
168 166-172 |
348 297-398 |
8/1 |
5.72 |
44:31 |
1:44 |
7:42 |
142 134-145 |
1094 |
166 166-168 |
337 330-343 |
1/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
167 |
5.7 |
44:31 |
7:47 |
Walk |
0.0 |
100 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
48.91% |
More |
800m |
3:39 |
7:20 |
56.81% |
More |
1km |
4:36 |
7:25 |
58.54% |
More |
Mile |
7:29 |
7:29 |
61.26% |
More |
5k |
23:48 |
7:40 |
65.54% |
More |
5 miles |
38:39 |
7:44 |
65.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:15 |
7:15 |
63.17 |
5km |
23:36 |
7:36 |
66.11 |
5M |
38:42 |
7:44 |
65.84 |
10km |
48:31 |
7:48 |
65.67 |
10M |
1:19:35 |
7:58 |
66.28 |
Half |
1:45:23 |
8:03 |
65.77 |
20M |
2:43:39 |
8:11 |
67.11 |
Mara |
3:36:42 |
8:16 |
67.58 |
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