Tue 24th Jan 2023 at 5:27pm by Oranj
Run > Steady-State
- cold
-
Time
48:37
-
Miles
6.23
-
Min/mi
7:48
-
Pacing
93%
-
WAVA
65.68
-
Stride(cm)
124
-
Cals
666
-
Watts
348
-
Cadence
167
-
BPM
134
-
%MHR
79.8
-
B/mi
1046
-
Asc(m)
72
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2km - 9:51(4:55/km) 131/139bpm [645b/km] 136cal 380/464W
2) 2km - 9:37(4:48/km) 135/140bpm [649b/km] 135cal 344/415W
3) 2km - 9:36(4:48/km) 131/138bpm [629b/km] 127cal 324/392W
4) 2km - 9:34(4:47/km) 136/142bpm [650b/km] 131cal 340/411W
5) 2km - 9:55(4:58/km) 137/143bpm [679b/km] 136cal 345/413W
6) 0.02km - 5(4:51/km) 132/133bpm [639b/km] 1cal 353/359W
9:51 9:37 9:36 9:34 9:55 5
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 |
2:02 |
2:02 |
8:08 |
118 76-133 |
960 |
167 162-190 |
400 376-464 |
13/0 |
0.50 |
4:00 |
1:58 |
7:53 |
131 126-134 |
1033 |
163 160-166 |
379 363-392 |
9/0 |
0.75 |
5:59 |
1:58 |
7:53 |
134 131-139 |
1057 |
165 162-178 |
391 370-417 |
10/0 |
1.00 |
7:56 |
1:57 |
7:49 |
136 134-138 |
1064 |
166 164-186 |
378 354-402 |
7/0 |
1.25 |
9:58 |
2:02 +4
|
8:09 |
135 130-138 |
1100 |
166 152-174 |
362 235-390 |
5/2 |
1.50 |
11:54 |
1:56 |
7:45 |
135 132-139 |
1047 |
165 164-180 |
346 308-364 |
2/2 |
1.75 |
13:51 |
1:57 |
7:46 |
136 131-140 |
1057 |
168 164-180 |
353 297-415 |
4/3 |
2.00 |
15:46 |
1:55 |
7:40 |
137 129-140 |
1049 |
166 164-170 |
340 327-372 |
2/3 |
2.25 |
17:42 |
1:56 |
7:43 |
130 125-136 |
1004 |
165 162-170 |
325 274-363 |
1/8 |
2.50 |
19:38 |
1:56 |
7:46 |
137 132-140 |
1064 |
166 164-178 |
351 318-386 |
3/2 |
2.75 |
21:34 |
1:56 |
7:43 |
128 122-135 |
989 |
165 162-176 |
305 267-348 |
0/14 |
3.00 |
23:27 |
1:53 |
7:30 |
124 122-128 |
930 |
167 164-188 |
299 278-339 |
0/17 |
3.25 |
25:23 |
1:57 |
7:47 |
133 127-137 |
1035 |
167 164-212 |
333 301-354 |
0/5 |
3.50 |
27:17 |
1:54 |
7:35 |
135 134-136 |
1023 |
167 164-174 |
335 319-359 |
1/3 |
3.75 |
29:17 |
2:00 |
7:59 |
136 129-138 |
1086 |
167 164-180 |
348 311-392 |
3/1 |
4.00 |
31:12 |
1:55 |
7:39 |
135 132-139 |
1032 |
167 164-170 |
334 296-376 |
2/4 |
4.25 |
33:06 |
1:55 |
7:38 |
138 134-142 |
1054 |
167 164-184 |
345 321-411 |
2/4 |
4.50 |
35:00 |
1:54 |
7:35 |
135 132-139 |
1024 |
168 164-176 |
334 301-360 |
0/6 |
4.75 |
36:57 |
1:57 |
7:48 |
135 127-141 |
1053 |
166 164-170 |
349 325-382 |
4/2 |
5.00 |
38:54 |
1:57 |
7:48 |
136 134-138 |
1062 |
166 164-168 |
338 327-351 |
3/1 |
5.25 |
40:53 |
1:59 |
7:55 |
137 135-141 |
1085 |
166 166-168 |
361 337-396 |
5/0 |
5.50 |
43:03 |
2:10 +8
|
8:41 |
140 137-143 |
1215 |
169 162-182 |
351 169-394 |
6/2 |
5.75 |
45:22 |
2:19 +21
|
9:16 |
138 131-143 |
1278 |
168 164-182 |
340 161-393 |
5/4 |
6.00 |
47:21 |
1:59 |
7:56 |
138 131-143 |
1094 |
167 164-188 |
364 324-413 |
7/1 |
6.22 |
49:09 |
1:48 |
8:03 |
134 126-137 |
1078 |
168 160-184 |
327 283-359 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
166 |
6.2 |
48:36 |
7:52 |
Walk |
0.4 |
130 |
0 |
12 |
2:10:13 |
Pause |
0.7 |
- |
- |
21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:29 |
46.80% |
More |
800m |
3:45 |
7:32 |
55.23% |
More |
1km |
4:44 |
7:36 |
57.08% |
More |
Mile |
7:38 |
7:38 |
59.94% |
More |
5k |
23:53 |
7:41 |
65.31% |
More |
5 miles |
38:50 |
7:46 |
65.63% |
More |
10k |
49:03 |
7:54 |
64.95% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:15 |
7:15 |
63.17 |
5km |
23:35 |
7:35 |
66.16 |
5M |
38:41 |
7:44 |
65.87 |
10km |
48:29 |
7:48 |
65.72 |
10M |
1:19:32 |
7:57 |
66.32 |
Half |
1:45:19 |
8:02 |
65.81 |
20M |
2:43:32 |
8:11 |
67.16 |
Mara |
3:36:33 |
8:16 |
67.63 |
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