Wed 15th Mar 2023 at 9:48am by spenso
Run > General
-
Time
1:30:00
-
Miles
13.52
-
Min/mi
6:39
-
Pacing
68%
-
WAVA
67.82
-
Stride(cm)
139
-
Cals
1483
-
Watts
406
-
Cadence
174
-
BPM
154
-
%MHR
90.3
-
B/mi
1028
-
Asc(m)
35
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:59(4:59/km) 124/137bpm [618b/km] 67cal 356/563W
2) 0.1km - 31(5:15/km) 128/142bpm [672b/km] 7cal 317/471W
3) 1.37km - 5:01(3:41/km) 155/163bpm [570b/km] 88cal 451/548W
4) 0.05km - 1:02(20:28/km) 117/163bpm [2395b/km] 9cal 76/532W
5) 1.41km - 5:00(3:34/km) 159/169bpm [566b/km] 86cal 453/554W
6) 0.03km - 1:00(29:17/km) 126/167bpm [3689b/km] 10cal 71/501W
7) 1.41km - 5:01(3:33/km) 162/170bpm [575b/km] 87cal 461/521W
8) 0.07km - 1:01(14:32/km) 135/168bpm [1963b/km] 11cal 109/519W
9) 1.41km - 5:00(3:33/km) 164/173bpm [583b/km] 90cal 461/519W
10) 0.07km - 1:02(13:47/km) 141/171bpm [1943b/km] 11cal 113/519W
11) 1.44km - 5:01(3:29/km) 168/176bpm [586b/km] 93cal 451/501W
12) 0.03km - 1:02(33:02/km) 143/173bpm [4724b/km] 12cal 66/527W
13) 1.42km - 5:00(3:31/km) 170/179bpm [598b/km] 91cal 474/564W
14) 0.08km - 1:06(14:06/km) 141/172bpm [1989b/km] 11cal 94/484W
15) 1.42km - 5:00(3:31/km) 170/178bpm [598b/km] 94cal 467/513W
16) 0.06km - 1:01(17:35/km) 149/178bpm [2619b/km] 13cal 79/571W
17) 6km - 24:56(4:09/km) 149/158bpm [619b/km] 409cal 395/509W
18) 4km - 15:19(3:50/km) 163/168bpm [624b/km] 266cal 421/469W
19) 0.37km - 1:55(5:09/km) 146/168bpm [752b/km] 28cal 369/581W
4:59 31 5:01 1:02 5:00 1:00 5:01 1:01 5:00 1:02 5:01 1:02 5:00 1:06 5:00 1:01 24:56 15:19 1:55
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 |
4:08 |
4:08 |
8:15 |
123 70-133 |
1015 |
172 124-198 |
353 154-563 |
8/6 |
1.00 |
7:33 |
3:25 +12
|
6:51 |
139 118-156 |
951 |
179 164-192 |
410 189-493 |
4/5 |
1.50 |
10:31 |
2:58 |
5:56 |
160 155-163 |
948 |
181 172-188 |
453 425-548 |
4/2 |
2.00 |
14:14 |
3:43 |
7:26 |
143 80-166 |
1063 |
171 70-226 |
387 16-554 |
4/4 |
2.50 |
18:01 |
3:47 |
7:34 |
152 89-169 |
1150 |
177 90-202 |
411 26-501 |
4/3 |
3.00 |
20:51 |
2:50 |
5:41 |
161 134-168 |
914 |
182 172-190 |
469 437-521 |
2/3 |
3.50 |
24:28 |
3:37 |
7:14 |
153 108-170 |
1105 |
166 88-194 |
373 2-519 |
4/4 |
4.00 |
27:22 |
2:55 |
5:49 |
167 153-173 |
972 |
181 176-184 |
469 441-519 |
6/5 |
4.50 |
30:55 |
3:33 |
7:05 |
156 115-173 |
1106 |
160 92-186 |
353 44-519 |
5/7 |
5.00 |
33:45 |
2:49 |
5:39 |
172 164-176 |
972 |
181 178-184 |
450 431-472 |
2/2 |
5.50 |
37:26 |
3:41 |
7:22 |
160 114-178 |
1180 |
179 112-192 |
436 29-527 |
3/3 |
6.00 |
40:19 |
2:53 |
5:47 |
174 170-179 |
1005 |
178 174-184 |
477 423-564 |
5/4 |
6.50 |
43:59 |
3:40 |
7:20 |
157 110-174 |
1152 |
157 82-188 |
359 18-513 |
5/3 |
7.00 |
46:50 |
2:51 |
5:41 |
175 172-178 |
995 |
178 176-180 |
463 445-486 |
5/4 |
7.50 |
50:47 |
3:58 |
7:55 |
151 121-178 |
1196 |
161 78-184 |
355 29-571 |
5/5 |
8.00 |
54:19 |
3:32 +12
|
7:04 |
149 142-154 |
1053 |
175 162-184 |
393 339-469 |
1/3 |
8.50 |
57:41 |
3:22 |
6:44 |
149 145-153 |
1003 |
175 172-178 |
392 372-418 |
3/5 |
9.00 |
1:01:03 |
3:21 |
6:42 |
147 144-150 |
986 |
174 170-182 |
384 360-412 |
3/5 |
9.50 |
1:04:28 |
3:25 |
6:50 |
146 141-151 |
998 |
174 170-176 |
379 351-433 |
3/4 |
10.00 |
1:07:50 |
3:22 |
6:44 |
147 143-150 |
990 |
174 172-180 |
392 377-427 |
5/4 |
10.50 |
1:11:11 |
3:21 |
6:42 |
152 143-158 |
1019 |
174 170-178 |
406 378-478 |
5/3 |
11.00 |
1:14:26 |
3:15 |
6:29 |
153 146-158 |
993 |
175 170-184 |
400 374-435 |
4/3 |
11.50 |
1:17:30 |
3:04 |
6:08 |
162 156-166 |
995 |
176 174-182 |
422 406-444 |
5/5 |
12.00 |
1:20:31 |
3:01 |
6:03 |
165 162-167 |
998 |
176 174-182 |
421 405-439 |
2/3 |
12.50 |
1:23:37 |
3:06 |
6:11 |
163 160-166 |
1009 |
176 172-182 |
419 396-442 |
5/5 |
13.00 |
1:26:45 |
3:08 |
6:16 |
164 160-168 |
1027 |
175 172-180 |
428 381-469 |
6/5 |
13.50 |
1:30:16 |
3:32 |
7:03 |
156 133-168 |
1100 |
173 168-180 |
398 290-581 |
8/6 |
13.52 |
1:30:24 |
8 |
8:21 |
132 131-133 |
1102 |
167 162-168 |
298 262-307 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.0 |
177 |
13.4 |
1:24:05 |
6:18 |
Walk |
4.5 |
99 |
0.2 |
4:05 |
26:41 |
Still |
2.3 |
- |
- |
2:02 |
- |
Pause |
0.2 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:20 |
5:23 |
56.61% |
More |
800m |
2:45 |
5:33 |
63.10% |
More |
1km |
3:28 |
5:34 |
65.81% |
More |
Mile |
6:05 |
6:05 |
64.46% |
More |
5k |
19:26 |
6:15 |
68.61% |
More |
5 miles |
32:15 |
6:27 |
67.10% |
More |
10k |
40:26 |
6:30 |
66.86% |
More |
10 miles |
1:05:30 |
6:33 |
68.15% |
More |
Half |
1:26:49 |
6:38 |
68.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:42 |
5:42 |
68.85 |
5km |
18:56 |
6:06 |
70.43 |
5M |
31:21 |
6:16 |
69.04 |
10km |
39:29 |
6:21 |
68.46 |
10M |
1:05:22 |
6:32 |
68.29 |
Half |
1:27:02 |
6:39 |
67.31 |
20M |
2:16:18 |
6:49 |
68.11 |
Mara |
3:01:28 |
6:56 |
68.21 |
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