Fri 10th Mar 2023 at 9:53am by spenso
Run > Treadmill
-
Time
52:01
-
Miles
8.00
-
Min/mi
6:30
-
Pacing
28%
-
WAVA
67.90
-
Stride(cm)
140
-
Cals
698
-
Watts
493
-
Cadence
176
-
BPM
150
-
%MHR
87.6
-
B/mi
974
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.93km - 8:41(4:30/km) 135/158bpm [606b/km] 40cal 373/570W
2) 0.59km - 1:32(2:36/km) 138/164bpm [359b/km] 22cal 543/626W
3) 0.01km - 52(2:10:50/km) 133/165bpm [17402b/km] 11cal 11/548W
4) 0.57km - 1:31(2:40/km) 146/166bpm [390b/km] 23cal 525/608W
5) 0.01km - 52(2:13:41/km) 130/167bpm [17379b/km] 11cal 11/538W
6) 0.57km - 1:32(2:40/km) 147/167bpm [392b/km] 23cal 534/610W
7) 0.01km - 52(1:00:03/km) 134/167bpm [8046b/km] 11cal 33/531W
8) 0.58km - 1:32(2:39/km) 150/168bpm [398b/km] 22cal 540/612W
9) 0.02km - 52(41:08/km) 140/168bpm [5759b/km] 12cal 38/551W
10) 0.58km - 1:32(2:38/km) 152/169bpm [399b/km] 23cal 545/661W
11) 0.04km - 54(21:08/km) 143/169bpm [3022b/km] 13cal 60/538W
12) 0.58km - 1:31(2:36/km) 154/170bpm [401b/km] 23cal 540/585W
13) 0.01km - 52(1:10:04/km) 144/171bpm [10089b/km] 12cal 17/530W
14) 0.57km - 1:31(2:38/km) 153/171bpm [402b/km] 22cal 544/614W
15) 0.02km - 52(35:25/km) 147/171bpm [5207b/km] 13cal 37/533W
16) 0.58km - 1:31(2:37/km) 156/173bpm [408b/km] 23cal 543/660W
17) 0.01km - 52(1:05:45/km) 151/173bpm [9927b/km] 14cal 35/527W
18) 0.57km - 1:31(2:38/km) 156/171bpm [411b/km] 23cal 537/661W
19) 0.05km - 53(17:36/km) 151/173bpm [2658b/km] 14cal 83/525W
20) 0.58km - 1:32(2:37/km) 157/173bpm [411b/km] 24cal 542/678W
21) 0.01km - 53(1:09:40/km) 148/174bpm [10311b/km] 13cal 23/531W
22) 0.57km - 1:33(2:41/km) 158/173bpm [425b/km] 23cal 527/599W
23) 0.03km - 52(34:51/km) 153/173bpm [5331b/km] 14cal 35/532W
24) 0.58km - 1:32(2:39/km) 159/174bpm [421b/km] 24cal 527/594W
25) 0.02km - 52(40:35/km) 154/175bpm [6250b/km] 14cal 55/524W
26) 0.57km - 1:31(2:40/km) 161/176bpm [428b/km] 24cal 535/608W
27) 0.02km - 52(47:16/km) 154/176bpm [7280b/km] 13cal 15/530W
28) 0.57km - 1:32(2:40/km) 160/175bpm [428b/km] 24cal 516/587W
29) 0.02km - 52(46:54/km) 155/176bpm [7269b/km] 14cal 18/510W
30) 0.55km - 1:32(2:47/km) 162/177bpm [451b/km] 24cal 519/610W
31) 0.01km - 51(1:16:48/km) 157/178bpm [12057b/km] 14cal 26/519W
32) 0.57km - 1:31(2:41/km) 161/175bpm [431b/km] 24cal 533/615W
33) 0.01km - 52(1:09:00/km) 153/176bpm [10556b/km] 13cal 20/532W
34) 0.57km - 1:31(2:39/km) 162/178bpm [430b/km] 24cal 537/730W
35) 0.03km - 52(26:34/km) 159/179bpm [4223b/km] 14cal 63/527W
36) 0.57km - 1:31(2:39/km) 162/177bpm [431b/km] 24cal 536/597W
37) 0.21km - 50(3:57/km) 167/178bpm [661b/km] 15cal 401/530W
38) 0.05km - 20(7:02/km) 145/152bpm [1019b/km] 4cal 189/366W
8:41 1:32 52 1:31 52 1:32 52 1:32 52 1:32 54 1:31 52 1:31 52 1:31 52 1:31 53 1:32 53 1:33 52 1:32 52 1:31 52 1:32 52 1:32 51 1:31 52 1:31 52 1:31 50 20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.25 |
1:30 |
1:30 |
5:59 |
116 76-139 |
694 |
172 170-176 |
450 416-496 |
0.50 |
3:00 |
1:30 |
6:01 |
149 138-155 |
896 |
173 170-176 |
460 429-492 |
0.75 |
4:31 |
1:32 |
6:06 |
154 147-158 |
940 |
172 168-174 |
449 397-493 |
1.00 |
5:57 |
1:26 |
5:44 |
151 148-156 |
865 |
173 168-180 |
459 401-564 |
1.25 |
8:52 |
2:54 |
11:38 |
118 76-150 |
1372 |
172 84-196 |
446 22-626 |
1.50 |
9:55 |
1:03 |
4:13 |
138 124-153 |
583 |
184 182-186 |
549 530-571 |
1.75 |
11:49 |
1:54 |
7:37 |
137 108-165 |
1045 |
182 114-186 |
524 129-608 |
2.00 |
13:44 |
1:55 |
7:39 |
139 84-167 |
1063 |
182 144-194 |
530 97-610 |
2.25 |
14:49 |
1:05 |
4:18 |
155 135-165 |
667 |
182 180-182 |
538 521-552 |
2.50 |
16:41 |
1:53 |
7:31 |
139 100-167 |
1044 |
182 116-232 |
512 120-612 |
2.75 |
18:35 |
1:53 |
7:32 |
146 109-168 |
1101 |
182 148-218 |
514 105-661 |
3.00 |
19:38 |
1:03 |
4:13 |
158 139-167 |
666 |
182 180-182 |
536 523-559 |
3.25 |
21:28 |
1:50 |
7:21 |
145 117-169 |
1066 |
178 72-214 |
517 55-585 |
3.50 |
23:22 |
1:54 |
7:35 |
150 121-171 |
1138 |
183 176-226 |
522 30-614 |
3.75 |
24:25 |
1:03 |
4:11 |
157 140-169 |
657 |
182 180-182 |
542 528-577 |
4.00 |
26:15 |
1:50 |
7:21 |
148 120-171 |
1087 |
181 100-226 |
509 12-660 |
4.25 |
28:07 |
1:53 |
7:31 |
154 123-173 |
1156 |
178 114-214 |
489 39-661 |
4.50 |
29:12 |
1:04 |
4:18 |
162 145-171 |
697 |
180 180-182 |
529 512-566 |
4.75 |
31:00 |
1:48 |
7:12 |
150 127-173 |
1080 |
176 90-220 |
495 135-678 |
5.00 |
32:55 |
1:55 |
7:42 |
153 117-174 |
1177 |
169 58-184 |
479 55-599 |
5.25 |
34:00 |
1:04 |
4:17 |
165 146-173 |
706 |
180 178-180 |
526 497-548 |
5.50 |
35:52 |
1:52 |
7:29 |
153 127-173 |
1145 |
172 86-188 |
471 83-594 |
5.75 |
37:45 |
1:53 |
7:32 |
158 132-175 |
1189 |
174 84-212 |
449 58-608 |
6.00 |
38:49 |
1:05 |
4:19 |
165 153-173 |
712 |
179 172-182 |
533 506-600 |
6.25 |
40:42 |
1:52 |
7:30 |
154 131-176 |
1154 |
175 82-254 |
464 2-587 |
6.50 |
42:38 |
1:56 |
7:46 |
158 133-176 |
1227 |
164 60-182 |
450 1-610 |
6.75 |
44:32 |
1:54 |
7:37 |
163 132-178 |
1241 |
178 94-240 |
503 104-540 |
7.00 |
45:36 |
1:04 |
4:15 |
157 136-172 |
668 |
180 178-196 |
535 516-615 |
7.25 |
47:31 |
1:55 |
7:38 |
157 135-176 |
1199 |
179 140-186 |
525 198-580 |
7.50 |
49:22 |
1:51 |
7:26 |
164 139-179 |
1219 |
172 90-182 |
488 62-730 |
7.75 |
50:26 |
1:03 |
4:13 |
159 141-172 |
671 |
180 178-182 |
545 531-597 |
8.00 |
51:57 |
1:31 |
6:04 |
165 141-178 |
1002 |
165 94-180 |
400 56-545 |
8.00 |
52:00 |
3 |
32:35 |
140 139-140 |
4561 |
112 112-112 |
51 51-51 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
71.0 |
179 |
7.9 |
36:55 |
4:39 |
Walk |
2.6 |
102 |
0.1 |
1:22 |
23:43 |
Still |
26.4 |
- |
- |
13:43 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:01 |
4:07 |
73.99% |
More |
800m |
2:26 |
4:53 |
71.54% |
More |
1km |
3:22 |
5:25 |
67.70% |
More |
Mile |
5:47 |
5:47 |
67.88% |
More |
5k |
19:36 |
6:18 |
68.04% |
More |
5 miles |
31:48 |
6:22 |
68.06% |
More |
10k |
39:29 |
6:21 |
68.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:44 |
5:44 |
68.45 |
5km |
19:05 |
6:09 |
69.88 |
5M |
31:36 |
6:19 |
68.50 |
10km |
39:48 |
6:24 |
67.91 |
10M |
1:05:54 |
6:35 |
67.74 |
Half |
1:27:44 |
6:42 |
66.78 |
20M |
2:17:23 |
6:52 |
67.57 |
Mara |
3:02:55 |
6:59 |
67.67 |
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