Wed 20th Mar 2024 at 5:31pm by gary davies
Run > General
-
Time
48:12
-
Miles
5.55
-
Min/mi
8:41
-
Pacing
84%
-
WAVA
57.38
-
Stride(cm)
109
-
Cals
773
-
Watts
411
-
Cadence
170
-
BPM
149
-
%MHR
87.1
-
B/mi
1293
-
Asc(m)
59
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 1mi - 9:07(9:07/mi) 131/143bpm [1195b/mi] 134cal 377/476W
2) 1mi - 8:57(8:57/mi) 146/155bpm [1308b/mi] 143cal 405/529W
3) 1mi - 8:35(8:35/mi) 150/154bpm [1288b/mi] 139cal 406/457W
4) 1mi - 7:56(7:56/mi) 154/160bpm [1223b/mi] 131cal 411/459W
5) 1mi - 8:10(8:10/mi) 160/172bpm [1307b/mi] 139cal 426/525W
6) 0.56mi - 5:25(9:46/mi) 158/172bpm [1544b/mi] 87cal 371/495W
9:07 8:57 8:35 7:56 8:10 5:25
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 |
2:17 |
2:17 |
9:07 |
116 68-134 |
1057 |
167 126-176 |
395 67-476 |
5/2 |
0.50 |
4:25 |
2:08 |
8:34 |
137 132-142 |
1173 |
171 166-176 |
403 371-448 |
4/1 |
0.75 |
7:03 |
2:37 |
10:30 |
135 122-143 |
1417 |
170 154-176 |
409 346-459 |
4/2 |
1.00 |
9:07 |
2:05 |
8:18 |
137 131-140 |
1138 |
168 162-178 |
378 308-470 |
2/11 |
1.25 |
11:49 |
2:42 |
10:46 |
137 122-145 |
1476 |
171 142-178 |
416 61-529 |
7/3 |
1.50 |
13:53 |
2:05 |
8:18 |
146 136-155 |
1213 |
173 164-178 |
462 390-518 |
5/5 |
1.75 |
15:58 |
2:05 |
8:19 |
153 151-154 |
1271 |
173 168-178 |
428 374-503 |
7/3 |
2.00 |
18:04 |
2:06 |
8:25 |
150 149-152 |
1264 |
173 170-176 |
423 412-444 |
5/1 |
2.25 |
20:13 |
2:08 |
8:33 |
152 150-154 |
1300 |
171 168-174 |
421 410-446 |
5/0 |
2.50 |
22:18 |
2:05 |
8:19 |
152 149-154 |
1265 |
170 166-172 |
415 392-438 |
3/2 |
2.75 |
24:30 |
2:12 |
8:49 |
150 145-154 |
1324 |
168 160-172 |
398 277-447 |
3/4 |
3.00 |
26:40 |
2:10 |
8:38 |
148 145-151 |
1279 |
166 102-172 |
390 66-457 |
3/4 |
3.25 |
28:39 |
2:00 |
7:59 |
148 144-154 |
1181 |
168 164-170 |
393 372-425 |
0/11 |
3.50 |
30:39 |
1:59 |
7:57 |
153 152-154 |
1218 |
170 166-174 |
412 391-437 |
0/5 |
3.75 |
32:35 |
1:57 |
7:46 |
156 154-158 |
1213 |
170 166-176 |
415 399-434 |
0/8 |
4.00 |
34:36 |
2:01 |
8:03 |
158 155-160 |
1271 |
172 166-176 |
422 379-459 |
2/3 |
4.25 |
36:38 |
2:02 |
8:07 |
158 154-160 |
1284 |
171 166-176 |
407 221-515 |
1/6 |
4.50 |
38:36 |
1:59 |
7:55 |
159 155-163 |
1259 |
172 168-176 |
461 418-525 |
7/1 |
4.75 |
40:52 |
2:15 |
9:02 |
156 148-163 |
1408 |
167 122-176 |
373 185-474 |
3/8 |
5.00 |
42:46 |
1:54 |
7:36 |
168 163-172 |
1277 |
176 174-180 |
472 421-521 |
4/0 |
5.25 |
45:06 |
2:20 |
9:20 |
162 158-172 |
1512 |
168 122-176 |
396 236-495 |
4/0 |
5.50 |
47:42 |
2:36 |
10:23 |
155 151-158 |
1609 |
165 80-172 |
374 77-404 |
7/1 |
5.55 |
48:12 |
30 |
9:14 |
155 153-156 |
1431 |
167 162-170 |
402 376-413 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.9 |
170 |
5.5 |
47:11 |
8:32 |
Walk |
0.6 |
117 |
0 |
18 |
12:09 |
Still |
1.5 |
- |
- |
42 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:36 |
45.19% |
More |
800m |
3:54 |
7:51 |
51.79% |
More |
1km |
4:53 |
7:51 |
54.01% |
More |
Mile |
7:53 |
7:53 |
56.71% |
More |
5k |
25:34 |
8:14 |
59.51% |
More |
5 miles |
42:46 |
8:33 |
58.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:11 |
7:11 |
62.20 |
5km |
25:18 |
8:09 |
60.14 |
5M |
42:55 |
8:35 |
57.83 |
10km |
54:39 |
8:48 |
56.76 |
10M |
1:32:42 |
9:16 |
55.36 |
Half |
2:05:08 |
9:33 |
53.88 |
20M |
3:20:13 |
10:01 |
53.36 |
Mara |
4:30:14 |
10:19 |
52.72 |
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