Tue 21st Mar 2023 at 12:04pm by RunRuss
Run > General
-
Time
24:56
-
Miles
3.33
-
Min/mi
7:29
-
Pacing
84%
-
WAVA
61.98
-
Stride(cm)
120
-
Cals
391
-
Watts
407
-
Cadence
179
-
BPM
144
-
%MHR
80
-
B/mi
1078
-
Asc(m)
61
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:40(4:40/km) 134/146bpm [624b/km] 67cal 388/500W
2) 1km - 4:49(4:49/km) 148/150bpm [713b/km] 80cal 430/551W
3) 1km - 4:32(4:32/km) 141/150bpm [640b/km] 70cal 394/484W
4) 1km - 4:25(4:25/km) 142/151bpm [627b/km] 68cal 382/508W
5) 1km - 4:42(4:42/km) 151/157bpm [710b/km] 76cal 407/460W
6) 0.36km - 1:48(5:01/km) 154/157bpm [772b/km] 30cal 422/492W
4:40 4:49 4:32 4:25 4:42 1:48
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.13 |
55 |
55 |
7:20 |
106 79-129 |
776 |
186 180-192 |
402 355-500 |
1/5 |
0.25 |
1:58 |
1:03 |
8:23 |
137 130-140 |
1149 |
182 174-190 |
378 320-446 |
3/5 |
0.38 |
2:54 |
56 |
7:29 |
143 139-146 |
1070 |
185 180-192 |
402 341-449 |
3/5 |
0.50 |
3:45 |
51 |
6:45 |
142 141-145 |
959 |
185 180-192 |
402 362-439 |
1/5 |
0.63 |
4:41 |
56 |
7:31 |
144 141-145 |
1083 |
184 180-200 |
402 360-427 |
2/4 |
0.75 |
5:44 |
1:03 |
8:24 |
147 143-149 |
1236 |
186 180-192 |
433 352-551 |
8/1 |
0.88 |
6:39 |
55 |
7:17 |
149 147-150 |
1086 |
182 174-190 |
391 308-489 |
4/5 |
1.00 |
7:36 |
57 |
7:36 |
147 146-147 |
1117 |
182 174-188 |
456 418-509 |
5/1 |
1.13 |
8:35 |
59 |
7:56 |
149 148-150 |
1182 |
180 174-186 |
455 416-511 |
5/1 |
1.25 |
9:31 |
56 |
7:27 |
148 146-150 |
1102 |
175 172-180 |
413 385-460 |
2/4 |
1.38 |
10:45 |
1:14 +19
|
9:49 |
143 135-146 |
1403 |
175 172-178 |
416 385-452 |
1/5 |
1.50 |
11:40 |
55 |
7:22 |
133 131-136 |
979 |
181 100-192 |
399 312-481 |
3/7 |
1.63 |
12:36 |
56 |
7:26 |
145 136-148 |
1078 |
179 176-190 |
431 395-484 |
5/1 |
1.75 |
13:47 |
1:12 +17
|
9:35 |
147 139-150 |
1409 |
175 170-180 |
405 307-447 |
2/4 |
1.88 |
14:41 |
53 |
7:07 |
137 134-140 |
976 |
177 174-184 |
384 366-398 |
2/1 |
2.00 |
15:32 |
51 |
6:48 |
141 140-142 |
959 |
178 166-194 |
364 296-451 |
1/12 |
2.13 |
16:25 |
53 |
7:07 |
141 136-150 |
1004 |
181 172-194 |
419 318-508 |
5/8 |
2.25 |
17:35 |
1:10 +13
|
9:17 |
142 133-151 |
1319 |
172 88-192 |
318 74-460 |
1/7 |
2.38 |
18:26 |
51 |
6:52 |
138 132-144 |
947 |
178 174-186 |
403 381-425 |
2/3 |
2.50 |
19:21 |
54 |
7:16 |
147 144-149 |
1068 |
175 170-180 |
416 381-453 |
2/1 |
2.63 |
20:13 |
53 |
7:01 |
149 146-151 |
1044 |
177 174-184 |
396 386-410 |
1/1 |
2.75 |
21:24 |
1:10 +14
|
9:22 |
149 141-151 |
1395 |
172 88-186 |
363 80-414 |
2/2 |
2.88 |
22:18 |
55 |
7:18 |
146 141-151 |
1066 |
182 176-188 |
432 394-458 |
5/0 |
3.00 |
23:19 |
1:01 |
8:08 |
155 151-157 |
1260 |
181 176-186 |
442 419-460 |
7/0 |
3.13 |
24:18 |
59 |
7:51 |
157 154-157 |
1233 |
177 174-184 |
407 380-425 |
6/1 |
3.25 |
25:18 |
59 |
7:55 |
154 153-155 |
1220 |
177 172-184 |
413 370-471 |
7/1 |
3.33 |
25:59 |
41 |
8:29 |
155 153-156 |
1314 |
175 170-180 |
439 386-492 |
4/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.4 |
179 |
3.3 |
24:46 |
7:39 |
Walk |
2.3 |
89 |
0 |
37 |
39:41 |
Pause |
2.3 |
- |
- |
36 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:37 |
49.54% |
More |
800m |
3:35 |
7:12 |
53.24% |
More |
1km |
4:36 |
7:25 |
53.92% |
More |
Mile |
7:30 |
7:30 |
56.37% |
More |
5k |
24:10 |
7:47 |
59.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:58 |
6:58 |
60.67 |
5km |
23:10 |
7:27 |
62.07 |
5M |
38:22 |
7:40 |
61.00 |
10km |
48:18 |
7:46 |
60.49 |
10M |
1:19:59 |
8:00 |
60.36 |
Half |
1:46:29 |
8:08 |
59.52 |
20M |
2:46:45 |
8:20 |
60.22 |
Mara |
3:42:01 |
8:28 |
60.31 |
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