Thu 26th Jan 2023 at 11:09am by Rosehip
Run > Steady-State
-
Time
33:25
-
Miles
2.38
-
Min/mi
14:02
-
Pacing
87%
-
WAVA
40.84
-
Stride(cm)
73
-
Cals
255
-
Watts
209
-
Cadence
157
-
BPM
128
-
%MHR
71.3
-
B/mi
1801
-
Asc(m)
21
-
Surface
Road
Notes & Comments
5 comments
To the gym, mile steady jog no walking
Split Summary
===
1) 0.18m - 3:32(20:08/m) 98/119bpm [1973b/mi] 21cal 145/253W
2) 1m - 13:53(13:53/m) 124/137bpm [1721b/mi] 105cal 207/264W
3) 1m - 13:10(13:10/m) 139/146bpm [1830b/mi] 106cal 220/282W
4) 0.21m - 2:51(13:36/m) 139/143bpm [1890b/mi] 23cal 216/241W
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.13 |
2:29 |
2:29 |
19:50 |
95 84-115 |
1884 |
123 108-132 |
173 6-251 |
2/0 |
0.25 |
4:35 |
2:07 |
16:54 |
107 93-119 |
1809 |
134 118-164 |
166 75-264 |
0/2 |
0.38 |
6:16 |
1:41 |
13:28 |
118 109-125 |
1589 |
154 128-166 |
201 140-239 |
0/0 |
0.50 |
8:02 |
1:45 |
14:03 |
122 116-129 |
1714 |
156 128-168 |
204 64-256 |
1/1 |
0.63 |
9:45 |
1:43 |
13:46 |
126 119-131 |
1735 |
157 130-168 |
218 160-262 |
1/0 |
0.75 |
11:29 |
1:44 |
13:49 |
125 117-130 |
1727 |
157 126-168 |
212 148-242 |
0/0 |
0.88 |
13:12 |
1:43 |
13:44 |
125 120-130 |
1717 |
156 128-168 |
207 178-255 |
0/1 |
1.00 |
14:58 |
1:46 |
14:12 |
131 125-134 |
1860 |
156 126-168 |
210 150-250 |
2/0 |
1.13 |
16:46 |
1:47 |
14:19 |
131 125-137 |
1875 |
156 124-168 |
204 69-234 |
3/0 |
1.25 |
18:21 |
1:36 |
12:46 |
133 125-138 |
1699 |
166 164-168 |
225 204-238 |
0/1 |
1.38 |
19:57 |
1:36 |
12:45 |
138 137-140 |
1760 |
167 164-170 |
226 219-234 |
0/3 |
1.50 |
21:38 |
1:41 |
13:26 |
138 136-139 |
1855 |
167 164-168 |
229 209-282 |
1/0 |
1.63 |
23:19 |
1:41 |
13:26 |
137 134-139 |
1839 |
166 164-170 |
213 205-228 |
0/0 |
1.75 |
24:56 |
1:37 |
12:58 |
137 135-139 |
1777 |
166 164-170 |
205 195-215 |
0/1 |
1.88 |
26:37 |
1:41 |
13:26 |
137 136-138 |
1840 |
166 164-166 |
211 205-221 |
1/0 |
2.00 |
28:17 |
1:40 |
13:23 |
141 137-146 |
1888 |
166 164-170 |
230 210-259 |
4/0 |
2.13 |
29:57 |
1:40 |
13:20 |
142 140-146 |
1893 |
165 162-168 |
216 194-234 |
0/1 |
2.25 |
31:38 |
1:41 |
13:30 |
141 132-143 |
1904 |
156 124-168 |
217 172-241 |
0/4 |
2.38 |
33:16 |
1:37 |
12:59 |
137 131-142 |
1779 |
165 162-166 |
221 196-234 |
0/1 |
2.38 |
33:25 |
9 |
16:56 |
143 142-143 |
2422 |
130 128-132 |
190 186-201 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.5 |
165 |
1.9 |
25:34 |
13:11 |
Walk |
23.3 |
127 |
0.4 |
7:47 |
17:29 |
Still |
0.2 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
45 |
12:09 |
29.34% |
More |
200m |
1:34 |
12:35 |
31.24% |
More |
400m |
3:10 |
12:44 |
32.98% |
More |
800m |
6:30 |
13:04 |
36.31% |
More |
1km |
8:06 |
13:03 |
37.79% |
More |
Mile |
13:09 |
13:09 |
39.30% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:42 |
11:42 |
44.17 |
5km |
46:08 |
14:51 |
39.14 |
5M |
1:22:04 |
16:25 |
35.99 |
10km |
1:46:46 |
17:11 |
34.67 |
10M |
3:09:55 |
19:00 |
32.21 |
Half |
4:23:20 |
20:06 |
30.38 |
20M |
7:19:28 |
21:58 |
28.75 |
Mara |
10:09:22 |
23:15 |
27.53 |
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Nice warm up for the gym.
Well done 😀
Well done 👍
Nice one
Nice one, well done 👏