Thu 16th Mar 2023 at 6:23am by SteveC
Run > General
-
Time
49:53
-
Miles
6.26
-
Min/mi
7:58
-
Pacing
88%
-
WAVA
61.63
-
Stride(cm)
121
-
Cals
686
-
Watts
369
-
Cadence
167
-
BPM
149
-
%MHR
87.2
-
B/mi
1188
-
Asc(m)
58
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 8:39(8:39/mi) 132/147bpm [1141b/mi] 108cal 343/470W
2) 1mi - 7:38(7:38/mi) 150/154bpm [1146b/mi] 107cal 404/506W
3) 1mi - 7:52(7:52/mi) 151/157bpm [1187b/mi] 109cal 370/471W
4) 1mi - 7:29(7:29/mi) 155/158bpm [1161b/mi] 107cal 354/404W
5) 1mi - 8:05(8:05/mi) 153/156bpm [1237b/mi] 112cal 354/422W
6) 1mi - 8:01(8:01/mi) 155/158bpm [1243b/mi] 113cal 383/444W
7) 0.26mi - 2:09(8:11/mi) 155/156bpm [1269b/mi] 30cal 374/404W
8:39 7:38 7:52 7:29 8:05 8:01 2:09
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 |
2:24 |
2:24 +2
|
9:37 |
115 83-127 |
1106 |
162 158-164 |
301 22-344 |
2/0 |
0.50 |
4:35 |
2:10 |
8:41 |
131 122-136 |
1139 |
163 160-166 |
339 325-367 |
5/2 |
0.75 |
6:36 |
2:01 |
8:05 |
139 135-143 |
1124 |
167 164-176 |
374 334-412 |
3/1 |
1.00 |
8:41 |
2:05 |
8:20 |
145 140-147 |
1209 |
165 162-168 |
378 347-470 |
5/2 |
1.25 |
10:44 |
2:03 |
8:10 |
146 140-153 |
1193 |
164 162-170 |
416 326-506 |
15/0 |
1.50 |
12:39 |
1:55 |
7:41 |
153 151-154 |
1175 |
167 164-170 |
406 330-465 |
8/3 |
1.75 |
14:29 |
1:50 |
7:20 |
149 146-153 |
1094 |
168 162-174 |
394 264-469 |
2/12 |
2.00 |
16:20 |
1:51 |
7:24 |
150 146-153 |
1111 |
167 164-172 |
397 318-476 |
4/9 |
2.25 |
18:42 |
2:22 +16
|
9:28 |
143 136-148 |
1353 |
167 156-174 |
381 285-422 |
2/5 |
2.50 |
20:42 |
2:00 |
8:02 |
152 144-156 |
1220 |
166 164-170 |
394 286-471 |
10/2 |
2.75 |
22:35 |
1:53 |
7:30 |
153 149-157 |
1148 |
169 166-174 |
367 282-417 |
4/5 |
3.00 |
24:27 |
1:52 |
7:29 |
156 154-157 |
1168 |
173 170-176 |
346 336-370 |
2/5 |
3.25 |
26:19 |
1:51 |
7:26 |
156 155-158 |
1159 |
171 166-178 |
358 342-377 |
2/4 |
3.50 |
28:14 |
1:56 |
7:43 |
156 153-158 |
1205 |
167 154-174 |
359 287-404 |
3/7 |
3.75 |
30:04 |
1:49 |
7:17 |
153 152-155 |
1115 |
168 166-172 |
340 295-367 |
0/11 |
4.00 |
31:56 |
1:52 |
7:29 |
154 152-155 |
1153 |
167 164-172 |
360 343-375 |
3/5 |
4.25 |
33:53 |
1:57 |
7:50 |
153 152-155 |
1198 |
167 162-170 |
346 320-361 |
1/4 |
4.50 |
35:51 |
1:58 |
7:51 |
153 151-155 |
1201 |
168 164-172 |
342 336-350 |
1/2 |
4.75 |
38:17 |
2:25 +14
|
9:42 |
151 148-153 |
1464 |
167 158-172 |
356 239-404 |
5/6 |
5.00 |
40:15 |
1:58 |
7:54 |
154 151-156 |
1216 |
168 164-172 |
385 341-422 |
5/4 |
5.25 |
42:10 |
1:55 |
7:41 |
156 154-158 |
1199 |
168 164-174 |
385 359-418 |
3/2 |
5.50 |
44:11 |
2:00 |
8:00 |
156 154-158 |
1249 |
168 166-174 |
399 355-444 |
5/2 |
5.75 |
46:16 |
2:06 |
8:24 |
155 153-156 |
1301 |
166 132-172 |
364 93-410 |
3/1 |
6.00 |
48:16 |
2:00 |
8:00 |
155 151-157 |
1239 |
168 164-174 |
385 347-410 |
4/3 |
6.25 |
50:19 |
2:03 |
8:12 |
155 153-156 |
1271 |
168 166-174 |
375 344-404 |
3/2 |
6.26 |
50:25 |
6 |
9:20 |
154 154-154 |
1438 |
166 164-166 |
344 343-345 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.0 |
167 |
6.3 |
49:55 |
8:01 |
Walk |
0.1 |
135 |
0 |
4 |
17:13 |
Still |
0.3 |
- |
- |
10 |
- |
Pause |
0.5 |
- |
- |
16 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:12 |
47.00% |
More |
800m |
3:37 |
7:17 |
54.88% |
More |
1km |
4:34 |
7:21 |
56.66% |
More |
Mile |
7:28 |
7:28 |
58.92% |
More |
5k |
23:59 |
7:43 |
62.39% |
More |
5 miles |
39:32 |
7:54 |
61.70% |
More |
10k |
49:57 |
8:02 |
61.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
61.06 |
5km |
23:49 |
7:40 |
62.84 |
5M |
39:21 |
7:52 |
62.00 |
10km |
49:30 |
7:58 |
61.58 |
10M |
1:21:47 |
8:11 |
61.64 |
Half |
1:48:45 |
8:18 |
60.88 |
20M |
2:49:57 |
8:30 |
61.73 |
Mara |
3:45:59 |
8:38 |
61.91 |
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