Mon 20th Mar 2023 at 10:49am by spenso
Run > General
-
Time
58:06
-
Miles
7.47
-
Min/mi
7:47
-
Pacing
51%
-
WAVA
56.55
-
Stride(cm)
121
-
Cals
839
-
Watts
364
-
Cadence
172
-
BPM
141
-
%MHR
82.4
-
B/mi
1096
-
Asc(m)
133
-
Hillscore
11
-
Surface
Road
Notes & Comments
Split Summary
===
1) 12.03km - 58:06(4:50/km) 141/161bpm [681b/km] 839cal 363/449W
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 |
7:51 |
113 50-130 |
887 |
173 168-186 |
343 331-422 |
0/4 |
0.50 |
3:54 |
1:56 |
7:44 |
135 129-138 |
1045 |
174 170-178 |
355 328-376 |
2/2 |
0.75 |
5:58 |
2:04 |
8:15 |
136 133-138 |
1122 |
173 168-178 |
368 326-424 |
7/1 |
1.00 |
7:53 |
1:55 |
7:41 |
140 137-145 |
1076 |
173 170-178 |
346 332-371 |
2/3 |
1.25 |
10:37 |
2:44 +47
|
10:55 |
136 120-144 |
1485 |
173 164-176 |
354 322-368 |
4/3 |
1.50 |
12:40 |
2:03 |
8:12 |
145 134-150 |
1189 |
174 170-176 |
378 346-449 |
8/1 |
1.75 |
14:44 |
2:04 |
8:16 |
138 134-141 |
1141 |
174 170-176 |
370 323-419 |
9/1 |
2.00 |
16:52 |
2:08 |
8:33 |
143 138-152 |
1224 |
175 172-178 |
381 358-414 |
13/0 |
2.25 |
19:07 |
2:15 |
9:01 |
145 135-155 |
1309 |
174 172-176 |
379 343-422 |
13/0 |
2.50 |
21:20 |
2:12 |
8:49 |
140 135-151 |
1233 |
174 172-176 |
370 294-427 |
13/0 |
2.75 |
23:29 |
2:10 |
8:39 |
137 135-142 |
1185 |
174 172-176 |
368 322-394 |
13/0 |
3.00 |
25:41 |
2:12 |
8:48 |
139 136-143 |
1224 |
174 172-176 |
382 369-393 |
14/0 |
3.25 |
30:18 |
4:36 +2:33
|
18:26 |
127 77-146 |
2340 |
171 166-176 |
353 299-389 |
14/0 |
3.50 |
32:08 |
1:50 |
7:21 |
127 121-131 |
933 |
171 164-188 |
339 287-371 |
6/9 |
3.75 |
33:51 |
1:43 |
6:51 |
133 129-137 |
912 |
170 162-174 |
355 311-399 |
0/16 |
4.00 |
35:39 |
1:48 |
7:11 |
142 137-145 |
1021 |
169 162-174 |
366 286-411 |
0/14 |
4.25 |
37:24 |
1:46 |
7:02 |
140 138-145 |
985 |
167 164-170 |
339 288-390 |
1/20 |
4.50 |
39:13 |
1:49 |
7:15 |
140 135-146 |
1015 |
168 164-174 |
349 329-372 |
0/15 |
4.75 |
40:59 |
1:47 |
7:06 |
141 135-146 |
1001 |
169 164-176 |
358 335-419 |
0/12 |
5.00 |
42:48 |
1:49 |
7:16 |
143 140-145 |
1038 |
169 164-174 |
352 332-374 |
0/11 |
5.25 |
44:39 |
1:50 |
7:22 |
145 141-147 |
1067 |
169 164-174 |
359 313-395 |
2/8 |
5.50 |
46:39 |
2:00 |
8:01 |
147 142-151 |
1178 |
173 168-178 |
366 350-393 |
4/1 |
5.75 |
48:34 |
1:55 |
7:39 |
151 143-156 |
1155 |
172 166-178 |
354 319-413 |
5/3 |
6.00 |
50:22 |
1:48 |
7:13 |
148 145-154 |
1069 |
170 168-172 |
370 346-396 |
3/7 |
6.25 |
52:12 |
1:50 |
7:21 |
151 147-156 |
1109 |
169 166-172 |
366 336-389 |
3/8 |
6.50 |
54:03 |
1:50 |
7:22 |
150 144-154 |
1104 |
170 166-174 |
364 331-392 |
1/7 |
6.75 |
55:57 |
1:55 |
7:40 |
149 147-153 |
1141 |
171 162-174 |
366 339-387 |
4/3 |
7.00 |
57:52 |
1:54 |
7:37 |
150 138-156 |
1143 |
172 172-174 |
396 358-424 |
8/1 |
7.25 |
59:44 |
1:53 |
7:31 |
155 152-161 |
1166 |
173 168-176 |
380 344-422 |
6/2 |
7.47 |
1:01:26 |
1:42 |
7:33 |
146 140-154 |
1102 |
173 168-180 |
382 328-433 |
7/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.9 |
171 |
7.5 |
58:06 |
8:13 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
5.1 |
- |
- |
3:20 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:34 |
46.48% |
More |
800m |
3:26 |
6:55 |
50.63% |
More |
1km |
4:19 |
6:57 |
52.76% |
More |
Mile |
7:01 |
7:01 |
55.94% |
More |
5k |
22:39 |
7:18 |
58.86% |
More |
5 miles |
40:19 |
8:04 |
53.68% |
More |
10k |
50:44 |
8:10 |
53.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:54 |
6:54 |
56.87 |
5km |
22:56 |
7:23 |
58.15 |
5M |
37:58 |
7:36 |
57.01 |
10km |
47:48 |
7:42 |
56.55 |
10M |
1:19:09 |
7:55 |
56.40 |
Half |
1:45:23 |
8:03 |
55.59 |
20M |
2:45:01 |
8:15 |
56.26 |
Mara |
3:39:43 |
8:23 |
56.34 |
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