Thu 9th Mar 2023 at 10:31am by spenso
Run > General
-
Time
1:17:04
-
Miles
10.57
-
Min/mi
7:17
-
Pacing
60%
-
WAVA
61.38
-
Stride(cm)
127
-
Cals
1117
-
Watts
379
-
Cadence
174
-
BPM
141
-
%MHR
82.6
-
B/mi
1030
-
Asc(m)
190
-
Hillscore
17
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:31(4:31/km) 137/148bpm [620b/km] 62cal 371/506W
2) 1km - 4:42(4:42/km) 143/152bpm [673b/km] 76cal 388/461W
3) 1km - 4:55(4:55/km) 141/149bpm [693b/km] 73cal 416/471W
4) 1km - 4:53(4:53/km) 137/149bpm [670b/km] 69cal 407/491W
5) 1km - 4:27(4:27/km) 137/148bpm [609b/km] 62cal 367/422W
6) 1km - 4:11(4:11/km) 129/134bpm [541b/km] 56cal 342/394W
7) 1km - 4:10(4:10/km) 131/137bpm [545b/km] 56cal 351/410W
8) 1km - 4:12(4:12/km) 134/147bpm [563b/km] 59cal 367/438W
9) 1km - 4:24(4:24/km) 141/148bpm [620b/km] 65cal 360/458W
10) 1km - 4:30(4:30/km) 144/149bpm [648b/km] 69cal 374/485W
11) 1km - 4:55(4:55/km) 146/157bpm [717b/km] 70cal 398/487W
12) 1km - 4:23(4:23/km) 142/149bpm [622b/km] 63cal 383/433W
13) 1km - 4:17(4:17/km) 141/151bpm [603b/km] 59cal 357/469W
14) 1km - 4:36(4:36/km) 142/153bpm [652b/km] 67cal 384/455W
15) 1km - 4:37(4:37/km) 150/155bpm [692b/km] 69cal 390/450W
16) 1km - 4:41(4:41/km) 151/155bpm [708b/km] 70cal 386/427W
17) 1km - 4:37(4:37/km) 151/157bpm [697b/km] 71cal 383/440W
18) 0.01km - 3(4:00/km) 144/144bpm [576b/km] 1cal 336/344W
4:31 4:42 4:55 4:53 4:27 4:11 4:10 4:12 4:24 4:30 4:55 4:23 4:17 4:36 4:37 4:41 4:37 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.50 |
3:41 |
3:41 |
7:21 |
136 113-148 |
1000 |
176 150-186 |
372 179-506 |
8/6 |
1.00 |
7:18 |
3:38 |
7:15 |
143 137-152 |
1037 |
176 172-186 |
385 338-461 |
9/5 |
1.50 |
12:07 |
4:49 +55
|
9:37 |
139 107-146 |
1338 |
176 172-184 |
397 217-462 |
20/1 |
2.00 |
16:05 |
3:58 |
7:57 |
144 134-149 |
1144 |
175 172-180 |
412 330-471 |
28/0 |
2.50 |
20:57 |
4:51 +53
|
9:43 |
136 100-145 |
1321 |
176 174-182 |
416 189-491 |
27/0 |
3.00 |
24:33 |
3:37 |
7:14 |
138 124-148 |
997 |
173 170-178 |
368 299-422 |
20/10 |
3.50 |
27:55 |
3:21 |
6:42 |
129 124-134 |
865 |
171 168-174 |
343 284-378 |
0/32 |
4.00 |
31:18 |
3:23 |
6:47 |
129 126-133 |
875 |
170 168-176 |
341 271-394 |
0/30 |
4.50 |
35:52 |
4:34 +1:16
|
9:08 |
129 94-137 |
1179 |
171 168-176 |
364 182-438 |
0/23 |
5.00 |
39:16 |
3:23 |
6:47 |
139 131-147 |
943 |
171 168-178 |
365 303-403 |
1/16 |
5.50 |
42:50 |
3:34 |
7:08 |
141 132-148 |
1006 |
175 168-184 |
366 298-458 |
7/23 |
6.00 |
46:21 |
3:31 |
7:02 |
143 138-149 |
1006 |
175 170-188 |
362 311-426 |
4/10 |
6.50 |
51:59 |
5:38 +1:37
|
11:17 |
144 103-155 |
1624 |
175 130-182 |
407 184-487 |
30/2 |
7.00 |
56:21 |
4:22 +43
|
8:44 |
143 116-157 |
1249 |
173 168-176 |
376 264-423 |
9/6 |
7.50 |
59:53 |
3:32 |
7:04 |
146 138-149 |
1033 |
172 168-178 |
385 358-433 |
6/7 |
8.00 |
1:03:20 |
3:26 |
6:53 |
142 130-151 |
977 |
172 168-178 |
359 305-469 |
2/28 |
8.50 |
1:06:55 |
3:35 |
7:10 |
139 129-147 |
996 |
173 170-182 |
372 267-455 |
9/11 |
9.00 |
1:10:41 |
3:46 |
7:32 |
148 141-155 |
1114 |
175 170-182 |
386 344-433 |
12/3 |
9.50 |
1:14:24 |
3:43 |
7:27 |
150 145-154 |
1116 |
175 172-180 |
392 363-450 |
12/4 |
10.00 |
1:18:12 |
3:48 |
7:35 |
152 148-155 |
1154 |
176 172-182 |
391 349-436 |
14/3 |
10.50 |
1:21:56 |
3:44 |
7:28 |
151 144-157 |
1127 |
173 166-178 |
383 337-440 |
8/4 |
10.57 |
1:22:29 |
33 +3
|
7:49 |
142 140-145 |
1111 |
170 162-172 |
351 264-409 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.0 |
173 |
10.6 |
1:19:13 |
7:30 |
Walk |
4.0 |
115 |
0 |
3:16 |
10:06:22 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:29 |
47.08% |
More |
800m |
3:17 |
6:37 |
52.90% |
More |
1km |
4:07 |
6:38 |
55.25% |
More |
Mile |
6:41 |
6:41 |
58.72% |
More |
5k |
22:22 |
7:12 |
59.60% |
More |
5 miles |
38:25 |
7:41 |
56.34% |
More |
10k |
47:29 |
7:38 |
56.93% |
More |
10 miles |
1:18:09 |
7:49 |
57.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:20 |
6:20 |
61.96 |
5km |
21:03 |
6:47 |
63.35 |
5M |
34:51 |
6:58 |
62.11 |
10km |
43:53 |
7:04 |
61.59 |
10M |
1:12:40 |
7:16 |
61.43 |
Half |
1:36:45 |
7:23 |
60.55 |
20M |
2:31:31 |
7:35 |
61.27 |
Mara |
3:21:43 |
7:42 |
61.37 |
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