Sat 25th Mar 2023 at 9:36am by spenso
Run > General
-
Time
2:09:55
-
Miles
19.90
-
Min/mi
6:32
-
Pacing
41%
-
WAVA
71.08
-
Stride(cm)
139
-
Cals
2127
-
Watts
415
-
Cadence
177
-
BPM
154
-
%MHR
90
-
B/mi
1004
-
Asc(m)
181
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2.01km - 9:39(4:48/km) 127/145bpm [610b/km] 132cal 372/652W
2) 8.01km - 31:13(3:54/km) 157/164bpm [612b/km] 531cal 427/553W
3) 2.01km - 8:52(4:24/km) 146/162bpm [644b/km] 132cal 408/559W
4) 4.02km - 16:34(4:07/km) 150/158bpm [618b/km] 260cal 449/556W
5) 4.03km - 15:28(3:50/km) 159/165bpm [610b/km] 260cal 412/461W
6) 2km - 8:47(4:23/km) 143/157bpm [627b/km] 141cal 379/469W
7) 8.01km - 30:44(3:50/km) 164/170bpm [630b/km] 536cal 424/564W
8) 1.95km - 8:38(4:26/km) 153/169bpm [679b/km] 135cal 368/501W
9:39 31:13 8:52 16:34 15:28 8:47 30:44 8:38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.00 |
11:11 |
11:11 +3:26
|
11:11 |
125 70-134 |
1399 |
175 108-186 |
372 120-652 |
74/72 |
2.00 |
17:43 |
6:32 |
6:32 |
152 131-163 |
992 |
177 172-188 |
409 337-455 |
43/45 |
3.00 |
25:50 |
8:07 +1:43
|
8:07 |
155 112-164 |
1258 |
177 172-192 |
405 313-553 |
104/105 |
4.00 |
32:42 |
6:52 +35
|
6:52 |
154 129-163 |
1058 |
178 144-188 |
457 155-545 |
63/63 |
5.00 |
39:02 |
6:19 |
6:19 |
159 155-163 |
1005 |
176 172-182 |
432 362-487 |
82/84 |
6.00 |
45:41 |
6:39 +28
|
6:39 |
159 135-164 |
1058 |
177 170-184 |
422 198-481 |
49/48 |
7.00 |
52:37 |
6:56 +5
|
6:56 |
150 141-163 |
1041 |
176 172-182 |
395 294-556 |
46/45 |
8.00 |
1:01:56 |
9:18 +2:28
|
9:18 |
149 116-158 |
1387 |
177 172-190 |
453 258-559 |
84/86 |
9.00 |
1:09:57 |
8:02 +1:27
|
8:02 |
151 110-157 |
1212 |
176 144-186 |
444 198-503 |
85/86 |
10.00 |
1:17:34 |
7:36 +52
|
7:36 |
148 117-154 |
1126 |
176 172-188 |
444 263-556 |
69/70 |
11.00 |
1:23:41 |
6:08 |
6:08 |
158 152-163 |
968 |
177 174-184 |
416 374-446 |
60/57 |
12.00 |
1:30:03 |
6:22 +11
|
6:22 |
160 156-165 |
1019 |
177 174-182 |
412 359-461 |
54/55 |
13.00 |
1:37:08 |
7:05 +25
|
7:05 |
150 131-160 |
1061 |
175 168-182 |
379 161-436 |
43/46 |
14.00 |
1:43:56 |
6:48 |
6:48 |
147 135-163 |
999 |
177 172-184 |
409 325-479 |
50/49 |
15.00 |
1:50:06 |
6:10 |
6:10 |
164 159-168 |
1012 |
178 174-186 |
444 392-564 |
59/63 |
16.00 |
1:56:18 |
6:12 |
6:12 |
165 162-169 |
1023 |
179 176-186 |
425 378-511 |
64/59 |
17.00 |
2:02:32 |
6:14 |
6:14 |
164 160-167 |
1023 |
179 174-186 |
401 363-472 |
46/49 |
18.00 |
2:10:08 |
7:36 +1:27
|
7:36 |
162 137-170 |
1231 |
179 176-188 |
431 230-529 |
52/50 |
19.00 |
2:16:34 |
6:26 |
6:26 |
164 151-170 |
1054 |
177 172-186 |
397 338-442 |
40/38 |
19.90 |
2:23:03 |
6:29 |
7:11 |
151 146-157 |
1085 |
177 174-182 |
367 265-501 |
55/56 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.6 |
176 |
19.9 |
2:18:09 |
6:57 |
Walk |
3.4 |
119 |
0 |
4:54 |
11:00:27 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:29 |
5:56 |
51.37% |
More |
800m |
3:00 |
6:02 |
57.98% |
More |
1km |
3:47 |
6:05 |
60.18% |
More |
Mile |
6:06 |
6:06 |
64.25% |
More |
5k |
19:14 |
6:11 |
69.34% |
More |
5 miles |
32:22 |
6:28 |
66.87% |
More |
10k |
40:04 |
6:27 |
67.45% |
More |
10 miles |
1:06:05 |
6:37 |
67.55% |
More |
Half |
1:30:25 |
6:54 |
65.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:27 |
5:27 |
72.00 |
5km |
18:09 |
5:51 |
73.47 |
5M |
30:03 |
6:01 |
72.03 |
10km |
37:50 |
6:05 |
71.44 |
10M |
1:02:39 |
6:16 |
71.25 |
Half |
1:23:24 |
6:22 |
70.25 |
20M |
2:10:37 |
6:32 |
71.07 |
Mara |
2:53:54 |
6:38 |
71.18 |
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