Fri 20th Jan 2023 at 6:58am by Oranj
Run > Steady-State
- cold
-
Time
41:05
-
Miles
5.28
-
Min/mi
7:47
-
Pacing
95%
-
WAVA
65.63
-
Stride(cm)
124
-
Cals
581
-
Watts
342
-
Cadence
167
-
BPM
139
-
%MHR
82.7
-
B/mi
1081
-
Asc(m)
50
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2km - 9:35(4:47/km) 131/138bpm [627b/km] 134cal 364/441W
2) 2km - 9:36(4:48/km) 140/145bpm [672b/km] 137cal 338/389W
3) 2km - 9:34(4:47/km) 141/145bpm [675b/km] 136cal 335/388W
4) 2km - 9:50(4:55/km) 143/147bpm [704b/km] 139cal 339/410W
5) 0.5km - 2:30(4:57/km) 143/145bpm [708b/km] 35cal 318/398W
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 |
7:53 |
118 79-129 |
930 |
166 92-186 |
380 160-441 |
10/1 |
0.50 |
3:57 |
1:59 |
7:55 |
131 123-135 |
1036 |
165 164-168 |
389 351-426 |
10/0 |
0.75 |
5:53 |
1:56 |
7:44 |
136 133-138 |
1052 |
166 164-184 |
371 330-401 |
5/0 |
1.00 |
7:44 |
1:51 |
7:26 |
135 134-138 |
1003 |
166 164-172 |
346 303-380 |
1/4 |
1.25 |
9:38 |
1:53 |
7:33 |
134 128-136 |
1012 |
166 164-174 |
331 315-348 |
0/6 |
1.50 |
11:32 |
1:54 |
7:37 |
139 134-141 |
1059 |
167 162-182 |
333 276-357 |
1/6 |
1.75 |
13:27 |
1:55 |
7:40 |
137 135-139 |
1050 |
166 164-168 |
329 287-352 |
1/5 |
2.00 |
15:22 |
1:55 |
7:41 |
139 137-140 |
1069 |
167 166-172 |
336 316-362 |
2/4 |
2.25 |
17:21 |
1:59 |
7:57 |
143 140-145 |
1136 |
168 166-174 |
354 322-389 |
4/0 |
2.50 |
19:17 |
1:55 |
7:41 |
142 140-143 |
1092 |
167 162-182 |
334 308-351 |
2/4 |
2.75 |
21:19 |
2:02 +7
|
8:07 |
139 135-144 |
1129 |
167 122-170 |
339 101-388 |
3/5 |
3.00 |
23:14 |
1:56 |
7:43 |
140 138-144 |
1081 |
166 164-170 |
327 316-341 |
0/5 |
3.25 |
25:11 |
1:56 |
7:45 |
141 137-144 |
1094 |
168 162-182 |
336 295-358 |
2/1 |
3.50 |
27:07 |
1:56 |
7:44 |
144 142-145 |
1112 |
167 166-176 |
340 320-372 |
3/1 |
3.75 |
29:01 |
1:55 |
7:39 |
142 140-144 |
1085 |
167 166-170 |
335 311-355 |
2/4 |
4.00 |
30:54 |
1:53 |
7:31 |
142 141-143 |
1066 |
168 166-180 |
330 311-351 |
0/4 |
4.25 |
32:48 |
1:54 |
7:37 |
141 136-143 |
1073 |
168 166-180 |
332 313-346 |
1/4 |
4.50 |
34:46 |
1:58 |
7:50 |
142 141-143 |
1113 |
167 166-176 |
337 319-350 |
3/2 |
4.75 |
36:50 |
2:05 |
8:20 |
144 142-146 |
1199 |
167 164-174 |
349 316-410 |
8/0 |
5.00 |
38:57 |
2:06 |
8:25 |
145 143-147 |
1221 |
167 166-170 |
343 233-408 |
9/5 |
5.25 |
40:55 |
1:58 |
7:53 |
143 140-145 |
1126 |
167 164-172 |
318 235-346 |
2/2 |
5.28 |
41:12 |
17 |
8:18 |
141 141-142 |
1171 |
168 166-170 |
327 322-333 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:23 |
47.41% |
More |
800m |
3:43 |
7:28 |
55.76% |
More |
1km |
4:41 |
7:32 |
57.67% |
More |
Mile |
7:33 |
7:33 |
60.62% |
More |
5k |
23:56 |
7:42 |
65.21% |
More |
5 miles |
38:57 |
7:47 |
65.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:17 |
7:17 |
62.88 |
5km |
23:40 |
7:37 |
65.92 |
5M |
38:49 |
7:46 |
65.64 |
10km |
48:40 |
7:50 |
65.47 |
10M |
1:19:49 |
7:59 |
66.09 |
Half |
1:45:42 |
8:04 |
65.57 |
20M |
2:44:08 |
8:12 |
66.92 |
Mara |
3:37:21 |
8:18 |
67.38 |
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