Sat 11th Mar 2023 at 9:03am by spenso
Run > General
-
Time
45:51
-
Miles
6.23
-
Min/mi
7:22
-
Pacing
74%
-
WAVA
59.14
-
Stride(cm)
125
-
Cals
680
-
Watts
386
-
Cadence
175
-
BPM
140
-
%MHR
81.7
-
B/mi
1028
-
Asc(m)
47
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:42(4:42/km) 118/134bpm [554b/km] 58cal 347/975W
2) 1km - 4:37(4:37/km) 131/139bpm [604b/km] 67cal 359/452W
3) 1km - 4:33(4:33/km) 135/139bpm [615b/km] 67cal 359/442W
4) 1km - 4:35(4:35/km) 140/148bpm [643b/km] 68cal 369/437W
5) 1km - 4:36(4:36/km) 142/146bpm [652b/km] 69cal 378/408W
6) 1km - 4:30(4:30/km) 145/148bpm [654b/km] 69cal 380/431W
7) 1km - 4:33(4:33/km) 141/149bpm [641b/km] 69cal 395/484W
8) 1km - 4:29(4:29/km) 142/152bpm [637b/km] 67cal 408/492W
9) 1km - 4:33(4:33/km) 153/157bpm [696b/km] 74cal 418/486W
10) 1km - 4:34(4:34/km) 149/155bpm [680b/km] 70cal 400/481W
11) 0.03km - 9(4:39/km) 147/148bpm [683b/km] 2cal 351/369W
4:42 4:37 4:33 4:35 4:36 4:30 4:33 4:29 4:33 4:34 9
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 |
1:58 |
1:58 +5
|
7:53 |
110 60-125 |
867 |
172 154-180 |
360 298-975 |
12/13 |
0.50 |
4:20 |
2:22 +28
|
9:28 |
124 106-134 |
1175 |
174 170-186 |
354 328-419 |
9/10 |
0.75 |
6:12 |
1:51 |
7:26 |
128 120-132 |
951 |
175 172-180 |
359 349-382 |
8/9 |
1.00 |
8:03 |
1:52 |
7:27 |
131 128-133 |
975 |
175 172-178 |
355 343-367 |
12/13 |
1.25 |
9:55 |
1:51 |
7:25 |
133 126-139 |
987 |
175 174-178 |
362 326-452 |
12/12 |
1.50 |
11:43 |
1:49 |
7:14 |
136 132-139 |
984 |
176 172-184 |
360 322-392 |
9/11 |
1.75 |
13:36 |
1:52 |
7:30 |
136 135-139 |
1020 |
176 170-182 |
363 349-382 |
9/9 |
2.00 |
15:41 |
2:05 +18
|
8:20 |
132 122-139 |
1100 |
175 170-186 |
367 334-442 |
10/10 |
2.25 |
17:30 |
1:50 |
7:19 |
141 136-144 |
1032 |
176 172-180 |
362 321-401 |
9/10 |
2.50 |
19:24 |
1:54 |
7:34 |
141 132-148 |
1068 |
175 170-180 |
375 327-437 |
10/9 |
2.75 |
21:15 |
1:51 |
7:25 |
141 137-143 |
1046 |
175 172-180 |
367 351-389 |
13/11 |
3.00 |
23:06 |
1:50 |
7:21 |
143 140-144 |
1051 |
175 172-178 |
391 358-408 |
12/13 |
3.25 |
24:56 |
1:50 |
7:22 |
143 139-146 |
1053 |
174 170-178 |
373 321-397 |
12/13 |
3.50 |
26:45 |
1:49 |
7:16 |
145 143-148 |
1052 |
174 172-176 |
380 362-411 |
13/10 |
3.75 |
28:39 |
1:54 +6
|
7:37 |
146 142-148 |
1113 |
174 172-176 |
387 128-431 |
13/13 |
4.00 |
31:08 |
2:29 +40
|
9:55 |
138 119-149 |
1368 |
175 166-180 |
393 334-465 |
9/12 |
4.25 |
32:58 |
1:50 |
7:18 |
143 127-149 |
1045 |
176 170-180 |
407 348-484 |
12/9 |
4.50 |
35:45 |
2:48 +59
|
11:12 |
138 111-147 |
1544 |
175 166-182 |
416 345-492 |
11/12 |
4.75 |
37:31 |
1:46 |
7:02 |
141 127-148 |
992 |
176 172-182 |
424 379-477 |
11/13 |
5.00 |
39:24 |
1:53 |
7:31 |
150 147-154 |
1129 |
177 174-182 |
410 388-461 |
18/16 |
5.25 |
41:13 |
1:49 |
7:16 |
152 149-154 |
1104 |
175 170-184 |
419 377-486 |
23/20 |
5.50 |
43:02 |
1:49 |
7:17 |
154 151-157 |
1121 |
175 172-180 |
420 395-452 |
12/12 |
5.75 |
44:53 |
1:51 |
7:23 |
153 151-155 |
1130 |
175 172-176 |
420 406-433 |
11/9 |
6.00 |
47:04 |
2:12 +23
|
8:47 |
145 136-151 |
1273 |
174 166-176 |
416 327-481 |
12/12 |
6.23 |
48:58 |
1:54 +7
|
8:06 |
151 145-153 |
1222 |
175 168-180 |
405 317-450 |
11/11 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.4 |
174 |
6.2 |
46:03 |
7:51 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
5.6 |
- |
- |
2:55 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:01 |
43.46% |
More |
800m |
3:35 |
7:13 |
48.50% |
More |
1km |
4:30 |
7:14 |
50.63% |
More |
Mile |
7:16 |
7:16 |
53.96% |
More |
5k |
23:10 |
7:27 |
57.57% |
More |
5 miles |
38:40 |
7:44 |
55.99% |
More |
10k |
48:48 |
7:51 |
55.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:36 |
6:36 |
59.46 |
5km |
21:56 |
7:04 |
60.80 |
5M |
36:19 |
7:16 |
59.60 |
10km |
45:43 |
7:21 |
59.12 |
10M |
1:15:43 |
7:34 |
58.95 |
Half |
1:40:48 |
7:42 |
58.12 |
20M |
2:37:52 |
7:54 |
58.80 |
Mara |
3:30:11 |
8:01 |
58.89 |
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