Mon 27th Mar 2023 at 6:01pm by SteveC
Run > General
-
Time
46:21
-
Miles
4.91
-
Min/mi
9:26
-
Pacing
74%
-
WAVA
51.68
-
Stride(cm)
106
-
Cals
615
-
Watts
304
-
Cadence
161
-
BPM
155
-
%MHR
90.6
-
B/mi
1462
-
Asc(m)
33
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 9:48(9:48/mi) 153/162bpm [1499b/mi] 128cal 298/364W
2) 1mi - 9:23(9:23/mi) 156/160bpm [1463b/mi] 127cal 297/327W
3) 1mi - 9:22(9:22/mi) 154/160bpm [1441b/mi] 124cal 304/329W
4) 1mi - 9:25(9:25/mi) 157/167bpm [1479b/mi] 126cal 306/361W
5) 0.91mi - 8:23(9:14/mi) 154/168bpm [1422b/mi] 110cal 310/368W
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 |
3:44 |
3:44 +1:14
|
14:57 |
152 104-155 |
2273 |
160 158-164 |
315 286-364 |
8/0 |
0.50 |
6:12 |
2:28 |
9:53 |
150 145-158 |
1482 |
159 152-162 |
281 255-294 |
1/5 |
0.75 |
8:38 |
2:26 |
9:42 |
152 149-161 |
1474 |
160 156-162 |
315 287-339 |
7/1 |
1.00 |
11:01 |
2:23 |
9:33 |
159 153-162 |
1519 |
160 158-164 |
285 276-294 |
2/6 |
1.25 |
13:26 |
2:25 |
9:39 |
156 151-159 |
1506 |
160 152-164 |
287 227-319 |
1/7 |
1.50 |
15:48 |
2:22 |
9:28 |
158 155-160 |
1495 |
160 154-166 |
296 268-319 |
2/3 |
1.75 |
18:07 |
2:19 |
9:14 |
153 150-156 |
1413 |
160 156-162 |
300 262-325 |
1/7 |
2.00 |
20:24 |
2:17 |
9:09 |
158 155-160 |
1446 |
161 158-166 |
307 293-327 |
2/3 |
2.25 |
22:44 |
2:20 |
9:21 |
157 156-160 |
1468 |
160 156-162 |
308 297-329 |
3/2 |
2.50 |
25:02 |
2:17 |
9:10 |
157 151-160 |
1439 |
160 158-166 |
307 279-327 |
2/3 |
2.75 |
27:23 |
2:21 |
9:24 |
151 150-152 |
1419 |
162 158-166 |
304 298-323 |
2/2 |
3.00 |
29:46 |
2:23 |
9:32 |
153 151-155 |
1459 |
163 160-170 |
297 276-320 |
3/4 |
3.25 |
32:05 |
2:20 |
9:18 |
159 154-166 |
1480 |
163 160-170 |
313 284-341 |
4/1 |
3.50 |
34:37 |
2:32 +4
|
10:07 |
158 152-161 |
1598 |
161 90-166 |
290 167-308 |
2/4 |
3.75 |
36:56 |
2:19 |
9:15 |
152 150-155 |
1405 |
163 160-166 |
307 280-361 |
2/3 |
4.00 |
39:15 |
2:19 |
9:16 |
159 155-167 |
1474 |
162 160-164 |
323 303-357 |
7/1 |
4.25 |
41:29 |
2:14 |
8:55 |
166 162-168 |
1481 |
161 158-164 |
323 297-345 |
3/2 |
4.50 |
44:18 |
2:49 +17
|
11:17 |
153 140-166 |
1726 |
161 156-166 |
308 217-368 |
3/4 |
4.75 |
46:30 |
2:12 |
8:47 |
146 144-153 |
1283 |
165 160-168 |
318 304-341 |
2/3 |
4.91 |
47:55 |
1:25 |
9:01 |
152 150-153 |
1371 |
166 162-174 |
312 300-322 |
1/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
161 |
4.9 |
47:46 |
9:44 |
Walk |
0.1 |
90 |
0 |
2 |
15:28 |
Still |
0.2 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:37 |
39.32% |
More |
800m |
4:25 |
8:52 |
45.05% |
More |
1km |
5:35 |
9:00 |
46.33% |
More |
Mile |
9:12 |
9:12 |
47.77% |
More |
5k |
28:56 |
9:19 |
51.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:39 |
8:39 |
50.82 |
5km |
28:36 |
9:12 |
52.33 |
5M |
47:15 |
9:27 |
51.63 |
10km |
59:26 |
9:34 |
51.29 |
10M |
1:38:11 |
9:49 |
51.35 |
Half |
2:10:34 |
9:58 |
50.71 |
20M |
3:24:03 |
10:12 |
51.42 |
Mara |
4:31:20 |
10:21 |
51.56 |
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