Tue 21st Mar 2023 at 5:23pm by SteveC
Run > General
-
Time
45:29
-
Miles
4.73
-
Min/mi
9:37
-
Pacing
82%
-
WAVA
50.69
-
Stride(cm)
105
-
Cals
553
-
Watts
313
-
Cadence
160
-
BPM
135
-
%MHR
79.2
-
B/mi
1302
-
Asc(m)
73
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 9:32(9:32/mi) 130/141bpm [1239b/mi] 116cal 328/403W
2) 1mi - 9:30(9:30/mi) 137/141bpm [1300b/mi] 120cal 322/401W
3) 1mi - 9:47(9:47/mi) 140/147bpm [1370b/mi] 122cal 314/411W
4) 1mi - 9:24(9:24/mi) 137/147bpm [1289b/mi] 112cal 285/351W
5) 0.73mi - 7:16(10:01/mi) 132/140bpm [1322b/mi] 83cal 295/400W
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 |
2:29 |
2:29 +5
|
9:56 |
118 72-132 |
1173 |
161 156-168 |
338 174-402 |
7/2 |
0.50 |
5:18 |
2:49 +20
|
11:15 |
131 115-139 |
1473 |
161 150-168 |
333 206-387 |
9/2 |
0.75 |
7:35 |
2:17 |
9:08 |
132 125-136 |
1206 |
162 156-168 |
306 289-325 |
2/5 |
1.00 |
9:56 |
2:21 |
9:26 |
138 136-141 |
1301 |
161 160-166 |
367 323-403 |
10/1 |
1.25 |
12:12 |
2:15 |
9:01 |
137 133-141 |
1236 |
162 158-170 |
351 317-401 |
6/6 |
1.50 |
14:41 |
2:29 |
9:56 |
137 134-140 |
1361 |
161 150-172 |
336 84-377 |
10/1 |
1.75 |
17:04 |
2:23 |
9:34 |
139 137-141 |
1330 |
164 158-172 |
305 262-339 |
7/9 |
2.00 |
19:26 |
2:22 |
9:27 |
135 134-138 |
1276 |
162 158-172 |
297 247-376 |
3/11 |
2.25 |
22:05 |
2:40 |
10:39 |
142 134-147 |
1511 |
158 144-166 |
344 86-411 |
16/1 |
2.50 |
24:25 |
2:19 |
9:18 |
141 133-145 |
1310 |
160 154-164 |
289 217-357 |
3/15 |
2.75 |
26:53 |
2:28 |
9:52 |
137 130-145 |
1352 |
158 154-166 |
321 278-394 |
10/1 |
3.00 |
29:13 |
2:20 |
9:20 |
141 138-143 |
1316 |
159 156-164 |
295 258-327 |
3/6 |
3.25 |
31:31 |
2:18 |
9:12 |
139 135-147 |
1279 |
159 156-166 |
284 260-300 |
1/7 |
3.50 |
33:50 |
2:19 |
9:17 |
135 133-137 |
1254 |
159 156-162 |
279 254-292 |
1/8 |
3.75 |
36:11 |
2:21 |
9:24 |
139 136-142 |
1306 |
158 154-162 |
293 259-345 |
6/6 |
4.00 |
38:37 |
2:26 |
9:44 |
136 133-140 |
1323 |
158 154-168 |
284 182-351 |
2/8 |
4.25 |
41:12 |
2:35 +4
|
10:20 |
137 131-139 |
1417 |
158 154-166 |
333 230-400 |
10/2 |
4.50 |
44:20 |
3:08 +34
|
12:31 |
127 112-140 |
1589 |
159 152-166 |
292 228-324 |
5/8 |
4.73 |
46:32 |
2:12 |
9:46 |
132 129-134 |
1288 |
160 152-164 |
289 262-326 |
4/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.9 |
160 |
4.6 |
44:09 |
9:36 |
Walk |
3.4 |
152 |
0.1 |
1:35 |
18:08 |
Still |
0.9 |
- |
- |
24 |
- |
Pause |
0.9 |
- |
- |
24 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:55 |
38.02% |
More |
800m |
4:31 |
9:04 |
44.08% |
More |
1km |
5:38 |
9:04 |
45.97% |
More |
Mile |
9:16 |
9:16 |
47.47% |
More |
5k |
29:26 |
9:29 |
50.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:49 |
8:49 |
49.86 |
5km |
29:11 |
9:24 |
51.28 |
5M |
48:14 |
9:39 |
50.58 |
10km |
1:00:40 |
9:46 |
50.24 |
10M |
1:40:14 |
10:01 |
50.30 |
Half |
2:13:16 |
10:10 |
49.68 |
20M |
3:28:17 |
10:25 |
50.37 |
Mara |
4:36:58 |
10:34 |
50.51 |
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