Tue 26th Mar 2024 at 5:35pm by Lana
Run > General
-
Time
56:50
-
Miles
5.49
-
Min/mi
10:21
-
Pacing
33%
-
WAVA
66.18
-
Stride(cm)
87
-
Cals
536
-
Watts
234
-
Cadence
178
-
BPM
143
-
%MHR
83.5
-
B/mi
1477
-
Asc(m)
102
-
Hillscore
8
-
Surface
Road
Notes & Comments
1) 0.5mi - 5:15(10:29/mi) 130/149bpm [1364b/mi] 46cal 223/280W
2) 0.5mi - 5:09(10:18/mi) 145/151bpm [1492b/mi] 51cal 234/332W
3) 0.5mi - 5:24(10:48/mi) 139/158bpm [1502b/mi] 49cal 254/338W
4) 0.5mi - 5:15(10:29/mi) 152/160bpm [1594b/mi] 53cal 230/290W
5) 0.5mi - 5:20(10:40/mi) 153/168bpm [1633b/mi] 53cal 244/316W
6) 0.5mi - 4:48(9:36/mi) 141/151bpm [1354b/mi] 44cal 202/245W
7) 0.5mi - 5:10(10:19/mi) 141/155bpm [1455b/mi] 48cal 215/313W
8) 0.5mi - 5:02(10:04/mi) 150/156bpm [1510b/mi] 50cal 225/274W
9) 0.5mi - 5:01(10:02/mi) 142/153bpm [1424b/mi] 46cal 217/272W
10) 0.5mi - 5:20(10:39/mi) 144/152bpm [1535b/mi] 50cal 210/272W
11) 0.49mi - 5:07(10:30/mi) 134/149bpm [1408b/mi] 46cal 215/278W
5:15 5:09 5:24 5:15 5:20 4:48 5:10 5:02 5:01 5:20 5:07
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 |
2:30 |
2:30 |
10:00 |
125 78-148 |
1251 |
186 182-190 |
236 4-280 |
6/2 |
0.50 |
5:55 |
3:25 +43
|
13:41 |
135 112-149 |
1847 |
183 158-192 |
235 178-277 |
6/5 |
0.75 |
8:28 |
2:33 |
10:12 |
142 129-150 |
1448 |
183 176-192 |
243 197-332 |
8/5 |
1.00 |
12:04 |
3:36 +1:00
|
14:24 |
148 102-151 |
2131 |
181 172-188 |
233 217-250 |
4/1 |
1.25 |
15:11 |
3:06 +19
|
12:25 |
138 102-158 |
1713 |
177 172-182 |
261 127-303 |
16/1 |
1.50 |
20:00 |
4:49 +2:12
|
19:17 |
140 100-158 |
2700 |
182 172-192 |
265 209-338 |
13/3 |
1.75 |
23:15 |
3:15 +26
|
13:02 |
155 148-160 |
2020 |
176 130-188 |
250 181-290 |
18/0 |
2.00 |
25:41 |
2:26 |
9:42 |
149 145-151 |
1446 |
177 172-182 |
216 206-233 |
0/9 |
2.25 |
28:14 |
2:33 |
10:13 |
155 149-161 |
1583 |
177 174-180 |
258 213-306 |
9/5 |
2.50 |
32:55 |
4:41 +1:53
|
18:43 |
152 116-168 |
2844 |
177 150-196 |
257 185-316 |
19/3 |
2.75 |
36:21 |
3:26 +58
|
13:43 |
136 112-143 |
1865 |
175 160-184 |
198 158-245 |
1/20 |
3.00 |
38:41 |
2:20 |
9:22 |
147 143-151 |
1377 |
176 170-186 |
213 187-241 |
0/23 |
3.25 |
41:35 |
2:54 +26
|
11:35 |
148 133-155 |
1715 |
177 170-184 |
220 181-307 |
2/15 |
3.50 |
48:03 |
6:28 +3:46
|
25:53 |
135 102-153 |
3494 |
175 86-192 |
237 59-313 |
9/7 |
3.75 |
50:41 |
2:38 |
10:32 |
146 128-155 |
1537 |
181 168-186 |
243 128-274 |
6/2 |
4.00 |
53:05 |
2:25 |
9:38 |
154 149-156 |
1485 |
176 170-182 |
216 198-227 |
1/11 |
4.25 |
56:51 |
3:45 +1:15
|
15:00 |
141 112-153 |
2116 |
176 172-186 |
218 189-242 |
2/8 |
4.50 |
1:00:18 |
3:27 +56
|
13:48 |
143 112-153 |
1973 |
177 116-192 |
229 4-272 |
4/4 |
4.75 |
1:03:00 |
2:43 |
10:51 |
149 143-152 |
1616 |
176 136-186 |
225 57-264 |
1/2 |
5.00 |
1:07:34 |
4:33 +1:56
|
18:13 |
139 106-151 |
2533 |
174 128-184 |
221 96-272 |
3/6 |
5.25 |
1:12:41 |
5:08 +2:39
|
20:31 |
133 106-149 |
2729 |
175 124-180 |
229 121-274 |
3/1 |
5.49 |
1:17:26 |
4:45 +2:08
|
20:03 |
135 106-144 |
2706 |
181 172-186 |
234 81-278 |
4/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
74.3 |
179 |
5.4 |
53:44 |
12:39 |
Walk |
9.3 |
129 |
0.1 |
8:37 |
2:08:19 |
Still |
0.3 |
- |
- |
18 |
- |
Pause |
16.0 |
- |
- |
14:47 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:06 |
52.21% |
More |
800m |
4:38 |
9:20 |
62.68% |
More |
1km |
6:12 |
9:58 |
59.90% |
More |
Mile |
10:50 |
10:50 |
54.91% |
More |
5k |
39:38 |
12:45 |
52.42% |
More |
5 miles |
1:07:32 |
13:30 |
50.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:21 |
9:21 |
63.59 |
5km |
31:05 |
10:00 |
66.84 |
5M |
51:28 |
10:18 |
66.31 |
10km |
1:04:48 |
10:26 |
66.14 |
10M |
1:47:19 |
10:44 |
66.32 |
Half |
2:22:53 |
10:54 |
65.33 |
20M |
3:43:45 |
11:11 |
66.33 |
Mara |
4:57:53 |
11:22 |
66.43 |
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