Fri 24th Mar 2023 at 7:22pm by Alun
Run > Recovery Run
-
Time
27:52
-
Miles
3.23
-
Min/mi
8:38
-
Pacing
94%
-
WAVA
57.35
-
Stride(cm)
127
-
Cals
341
-
Watts
363
-
Cadence
147
-
BPM
123
-
%MHR
70.4
-
B/mi
1057
-
Asc(m)
70
-
Hillscore
3
-
Surface
Road
Notes & Comments
Zones 1 and 2 circuit of Rede Court Road and its various side roads, missed the rain - which was nice...
Split Summary
===
1) 0.62mi - 5:26(8:44/mi) 112/126bpm [978b/mi] 62cal 361/511W
2) 0.62mi - 5:24(8:42/mi) 123/130bpm [1069b/mi] 68cal 388/485W
3) 0.62mi - 5:09(8:18/mi) 123/128bpm [1021b/mi] 65cal 380/493W
4) 0.62mi - 5:20(8:36/mi) 127/134bpm [1092b/mi] 67cal 362/488W
5) 0.62mi - 5:26(8:44/mi) 127/131bpm [1109b/mi] 66cal 330/459W
6) 0.12mi - 1:07(9:10/mi) 125/132bpm [1146b/mi] 13cal 321/444W
5:26 5:24 5:09 5:20 5:26 1:07
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
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 |
1:06 |
1:06 |
8:51 |
106 84-112 |
938 |
149 108-152 |
332 46-410 |
4/2 |
0.25 |
2:16 |
1:10 |
9:19 |
115 109-119 |
1072 |
149 144-152 |
424 304-506 |
11/1 |
0.38 |
3:18 |
1:02 |
8:17 |
114 111-116 |
944 |
148 146-150 |
372 316-438 |
4/2 |
0.50 |
4:26 |
1:08 |
9:04 |
119 108-126 |
1078 |
148 146-150 |
376 288-511 |
7/3 |
0.63 |
5:28 |
1:01 |
8:10 |
108 106-111 |
882 |
150 148-152 |
293 277-326 |
0/10 |
0.75 |
6:34 |
1:06 |
8:51 |
120 108-128 |
1061 |
149 146-152 |
415 315-478 |
7/0 |
0.88 |
7:36 |
1:02 |
8:17 |
127 119-130 |
1052 |
148 146-150 |
371 320-430 |
4/2 |
1.00 |
8:41 |
1:04 |
8:35 |
121 117-124 |
1039 |
149 146-156 |
377 309-462 |
4/1 |
1.13 |
9:43 |
1:02 |
8:16 |
124 122-127 |
1026 |
148 146-148 |
421 344-485 |
7/1 |
1.25 |
10:53 |
1:10 |
9:21 |
126 123-128 |
1177 |
146 144-150 |
366 321-429 |
6/1 |
1.38 |
11:52 |
1:00 |
7:58 |
121 112-127 |
963 |
146 144-148 |
391 318-493 |
2/6 |
1.50 |
12:57 |
1:05 |
8:39 |
120 111-128 |
1038 |
146 142-148 |
363 303-413 |
4/2 |
1.63 |
13:58 |
1:00 |
8:03 |
126 122-128 |
1014 |
148 146-148 |
391 364-445 |
2/3 |
1.75 |
14:57 |
59 |
7:54 |
126 124-127 |
995 |
147 146-148 |
385 345-455 |
1/1 |
1.88 |
16:04 |
1:07 |
9:00 |
124 121-126 |
1116 |
148 146-150 |
369 309-420 |
3/3 |
2.00 |
17:09 |
1:05 |
8:39 |
130 126-134 |
1124 |
146 144-148 |
398 314-470 |
6/1 |
2.13 |
18:11 |
1:01 |
8:11 |
124 118-132 |
1014 |
146 138-150 |
325 283-373 |
1/4 |
2.25 |
19:19 |
1:08 |
9:06 |
124 120-130 |
1128 |
147 146-148 |
380 298-474 |
5/2 |
2.38 |
20:21 |
1:02 |
8:19 |
131 129-133 |
1090 |
145 144-146 |
377 307-488 |
5/2 |
2.50 |
21:26 |
1:05 |
8:42 |
124 121-130 |
1080 |
145 144-148 |
337 269-442 |
4/4 |
2.63 |
22:34 |
1:08 |
9:01 |
126 123-128 |
1137 |
146 144-148 |
335 256-456 |
0/8 |
2.75 |
23:38 |
1:04 |
8:30 |
124 121-126 |
1055 |
146 144-148 |
304 253-381 |
3/6 |
2.88 |
24:43 |
1:05 |
8:43 |
129 125-131 |
1124 |
146 144-148 |
371 337-412 |
3/4 |
3.00 |
25:48 |
1:04 |
8:35 |
129 126-131 |
1108 |
147 144-150 |
332 251-459 |
0/10 |
3.13 |
26:55 |
1:07 |
8:57 |
128 125-132 |
1145 |
146 144-148 |
309 250-442 |
4/6 |
3.23 |
1:07:26 |
40:31 +39:33
|
6:33:24 |
124 58-132 |
48782 |
145 140-148 |
319 225-444 |
0/44 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
31.2 |
148 |
1.6 |
-1:53:49 |
20:55 |
Walk |
31.8 |
145 |
1.6 |
33:59 |
20:49 |
Still |
0.1 |
- |
- |
5 |
- |
Pause |
37.0 |
- |
- |
39:33 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:57 |
43.49% |
More |
800m |
4:01 |
8:05 |
50.67% |
More |
1km |
5:08 |
8:16 |
51.65% |
More |
Mile |
8:22 |
8:22 |
53.79% |
More |
5k |
26:42 |
8:36 |
57.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:58 |
7:58 |
56.54 |
5km |
26:44 |
8:36 |
57.39 |
5M |
44:26 |
8:53 |
56.34 |
10km |
56:03 |
9:01 |
55.83 |
10M |
1:33:09 |
9:19 |
55.60 |
Half |
2:04:17 |
9:29 |
54.74 |
20M |
3:15:17 |
9:46 |
55.21 |
Mara |
4:20:33 |
9:57 |
55.17 |
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