Mon 23rd Jan 2023 at 10:25am by Rosehip

Run > Steady-State

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Time
24:44
Miles
1.82
Min/mi
13:35
Pacing
87%
WAVA
41.19
Stride(cm)
76
Cals
196
Watts
207
Cadence
156
BPM
128
%MHR
71.3
B/mi
1745
Asc(m)
22
Surface
Road

Notes & Comments

4 comments

To the gym, mile in middle at steady effort without walk breaks

Split Summary
===
1) 0.67m - 10:02(14:58/m) 115/135bpm [1722b/mi] 74cal 195/307W
2) 1m - 12:35(12:35/m) 138/143bpm [1736b/mi] 106cal 220/259W
3) 0.15m - 2:07(13:51/m) 133/140bpm [1843b/mi] 16cal 187/232W

10:02 12:35 2:07

	Jaks Well done 👍
	Ness Well done 👍
	RRR-CAZ 🇬🇧 👍
	northernslowcoach Well run

Pace

20%

31%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.06	1:05	1:05	17:12	89 83-95	1531	125 112-132	173 104-211	1/0
0.13	2:19	1:14	19:48	96 90-110	1900	120 104-132	168 62-224	1/0
0.19	3:20	1:01	16:19	111 107-115	1812	148 118-196	160 59-263	0/0
0.25	4:09	49	13:04	118 112-124	1541	164 158-166	224 74-267	0/2
0.31	5:01	52	13:53	119 116-123	1652	146 126-164	188 146-224	0/0
0.38	5:53	52	13:58	124 122-125	1732	154 106-166	195 44-245	0/0
0.44	6:43	50	13:20	119 116-122	1586	156 126-166	182 62-222	0/0
0.50	7:39	56	14:57	123 114-130	1839	145 124-166	203 179-239	1/1
0.56	8:26	47	12:33	124 114-128	1555	164 162-166	248 228-297	1/0
0.63	9:22	55	14:42	130 124-135	1910	145 124-166	226 153-307	2/0
0.69	10:12	51	13:35	131 127-133	1780	164 162-166	218 211-229	2/0
0.75	11:00	48	12:43	137 133-139	1743	165 162-166	232 216-250	1/0
0.81	11:46	45	12:08	140 139-141	1698	164 162-166	234 230-238	1/1
0.88	12:33	48	12:43	139 138-139	1768	164 162-166	216 211-233	0/1
0.94	13:17	43	11:31	137 136-138	1577	164 162-166	217 208-259	0/1
1.00	14:04	47	12:39	139 138-139	1758	164 162-166	235 224-251	0/0
1.06	14:49	45	12:06	139 138-140	1682	164 164-166	227 221-233	0/1
1.13	15:36	47	12:32	139 138-141	1742	165 164-166	227 221-233	1/0
1.19	16:26	50	13:12	140 139-140	1849	164 162-166	223 220-226	1/0
1.25	17:17	51	13:32	140 139-141	1895	165 162-166	225 222-235	1/0
1.31	18:05	49	12:58	141 139-143	1828	163 160-164	208 193-239	0/0
1.38	18:52	47	12:35	137 134-139	1724	162 160-164	194 188-205	0/2
1.44	19:39	47	12:24	135 133-136	1675	163 162-164	213 205-219	0/2
1.50	20:28	49	12:57	137 135-138	1774	163 160-166	215 211-219	0/1
1.56	21:15	47	12:36	138 137-139	1738	164 162-166	214 212-216	0/1
1.63	22:02	47	12:28	139 137-140	1734	164 162-166	224 216-235	0/0
1.69	22:57	55	14:41	140 136-142	2055	157 120-166	198 37-235	0/0
1.75	23:49	53	14:05	128 123-135	1803	141 124-170	175 139-232	0/0
1.81	24:36	47	12:26	134 127-139	1666	165 164-166	212 207-218	0/0
1.82	24:43	7	12:40	139 139-140	1761	164 164-164	219 218-221	0/0

Heart

128/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 22m, Range 9m, Flat prediction 24:44

Elevation Graph

No climbs of at least 10 metres detected.

Power

207W (307 max)

Power Graph

Power Bands

Cadence

156 (196 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	78.0	164	1.5	19:16	12:50
Walk	22.0	125	0.3	5:27	17:01

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	43	11:27	31.14%	More
200m	1:29	11:53	33.11%	More
400m	3:01	12:09	34.57%	More
800m	6:08	12:21	38.42%	More
1km	7:46	12:31	39.41%	More
Mile	12:34	12:34	41.10%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:59	11:59	43.12
5km	47:15	15:12	38.21
5M	1:24:03	16:49	35.14
10km	1:49:20	17:36	33.86
10M	3:14:30	19:27	31.45
Half	4:29:41	20:35	29.67
20M	7:30:04	22:30	28.07
Mara	10:24:03	23:49	26.88

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stride length
cadence