Tue 24th Jan 2023 at 6:57am by Oranj
Run > Steady-State
- v cold
-
Time
38:29
-
Miles
4.98
-
Min/mi
7:44
-
Pacing
96%
-
WAVA
65.92
-
Stride(cm)
124
-
Cals
545
-
Watts
352
-
Cadence
167
-
BPM
137
-
%MHR
81.8
-
B/mi
1062
-
Asc(m)
61
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2km - 9:37(4:48/km) 131/141bpm [630b/km] 135cal 381/513W
2) 2km - 9:32(4:46/km) 138/143bpm [658b/km] 136cal 338/396W
3) 2km - 9:25(4:42/km) 139/143bpm [654b/km] 134cal 340/437W
4) 2km - 9:52(4:56/km) 141/146bpm [695b/km] 139cal 346/410W
5) 0.01km - 4(4:40/km) 136/136bpm [634b/km] 1cal 331/334W
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 |
1:59 |
1:59 |
7:55 |
119 81-133 |
942 |
166 102-190 |
413 43-513 |
16/0 |
0.50 |
3:58 |
2:00 |
7:59 |
132 127-134 |
1053 |
166 164-172 |
404 353-438 |
13/0 |
0.75 |
5:54 |
1:55 |
7:41 |
133 127-136 |
1022 |
166 164-178 |
365 333-412 |
4/2 |
1.00 |
7:46 |
1:53 |
7:31 |
137 135-141 |
1029 |
167 164-190 |
376 340-418 |
4/2 |
1.25 |
9:40 |
1:53 |
7:32 |
136 132-140 |
1025 |
167 164-184 |
344 303-389 |
1/5 |
1.50 |
11:32 |
1:53 |
7:31 |
135 132-139 |
1015 |
168 164-186 |
345 307-376 |
1/5 |
1.75 |
13:27 |
1:55 |
7:40 |
138 135-141 |
1059 |
167 164-174 |
338 319-359 |
1/3 |
2.00 |
15:21 |
1:54 |
7:34 |
134 124-140 |
1015 |
167 164-174 |
317 274-358 |
0/11 |
2.25 |
17:19 |
1:58 |
7:50 |
140 137-143 |
1098 |
168 166-176 |
355 335-396 |
4/0 |
2.50 |
19:16 |
1:57 |
7:49 |
140 138-143 |
1094 |
167 164-172 |
336 321-370 |
2/2 |
2.75 |
21:09 |
1:53 |
7:33 |
137 135-141 |
1034 |
167 162-174 |
333 310-364 |
2/5 |
3.00 |
23:05 |
1:56 |
7:45 |
141 139-143 |
1093 |
168 166-174 |
358 339-400 |
3/1 |
3.25 |
24:58 |
1:53 |
7:30 |
141 139-143 |
1058 |
168 166-174 |
352 332-437 |
2/3 |
3.50 |
26:51 |
1:53 |
7:33 |
138 133-141 |
1041 |
168 166-172 |
325 298-347 |
0/6 |
3.75 |
28:43 |
1:52 |
7:28 |
139 138-141 |
1039 |
170 166-186 |
331 308-352 |
0/5 |
4.00 |
30:37 |
1:54 |
7:34 |
141 139-142 |
1068 |
168 162-174 |
341 327-360 |
1/2 |
4.25 |
32:34 |
1:58 |
7:51 |
141 139-143 |
1106 |
167 166-170 |
347 327-373 |
3/1 |
4.50 |
34:41 |
2:07 |
8:27 |
143 141-146 |
1209 |
168 166-172 |
359 305-391 |
9/0 |
4.75 |
36:42 |
2:01 |
8:04 |
143 141-145 |
1153 |
168 164-178 |
355 312-410 |
7/1 |
4.98 |
38:29 |
1:47 |
7:49 |
138 131-143 |
1078 |
166 164-168 |
326 313-341 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
167 |
5 |
38:28 |
7:44 |
Walk |
0.0 |
102 |
0 |
1 |
9:45 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:20 |
47.77% |
More |
800m |
3:43 |
7:29 |
55.68% |
More |
1km |
4:39 |
7:29 |
58.04% |
More |
Mile |
7:31 |
7:31 |
60.89% |
More |
5k |
23:37 |
7:36 |
66.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:15 |
7:15 |
63.17 |
5km |
23:34 |
7:35 |
66.20 |
5M |
38:39 |
7:44 |
65.92 |
10km |
48:27 |
7:48 |
65.76 |
10M |
1:19:28 |
7:57 |
66.38 |
Half |
1:45:13 |
8:02 |
65.88 |
20M |
2:43:23 |
8:10 |
67.22 |
Mara |
3:36:22 |
8:15 |
67.69 |
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