Thu 11th Apr 2024 at 10:54am by Rip Van
Run > General
-
Time
50:39
-
Miles
5.36
-
Min/mi
9:27
-
Pacing
69.8%
-
WAVA
58.80
-
Stride(cm)
102
-
Cals
526
-
Watts
298
-
Cadence
167
-
BPM
145
-
%MHR
84.7
-
B/mi
1369
-
Asc(m)
255
-
Hillscore
25
-
Surface
Road
Notes & Comments
1) 1mi - 10:33(10:33/mi) 139/151bpm [1467b/mi] 109cal 323/428W
2) 1mi - 12:46(12:46/mi) 145/154bpm [1851b/mi] 131cal 296/375W
3) 1mi - 8:32(8:32/mi) 147/154bpm [1254b/mi] 90cal 300/382W
4) 1mi - 9:21(9:21/mi) 146/153bpm [1365b/mi] 94cal 278/374W
5) 1mi - 6:50(6:50/mi) 148/152bpm [1011b/mi] 73cal 283/345W
6) 0.36mi - 2:37(7:14/mi) 151/157bpm [1092b/mi] 29cal 301/359W
10:33 12:46 8:32 9:21 6:50 2:37
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 |
2:20 |
2:20 |
9:21 |
125 74-142 |
1170 |
165 94-174 |
351 19-423 |
19/6 |
0.50 |
5:04 |
2:44 |
10:54 |
141 139-143 |
1537 |
163 158-168 |
310 249-373 |
16/1 |
0.75 |
7:50 |
2:46 |
11:05 |
143 140-146 |
1585 |
163 160-172 |
322 240-384 |
21/0 |
1.00 |
10:33 |
2:43 |
10:50 |
146 140-151 |
1582 |
165 158-170 |
320 228-428 |
17/6 |
1.25 |
13:23 |
2:50 |
11:21 |
146 140-154 |
1657 |
164 160-168 |
327 236-375 |
20/2 |
1.50 |
15:54 |
2:32 |
10:06 |
143 140-150 |
1445 |
167 160-174 |
293 253-352 |
18/3 |
1.75 |
19:02 |
3:07 |
12:28 |
144 142-149 |
1796 |
161 152-168 |
289 219-333 |
12/1 |
2.00 |
23:18 |
4:17 |
17:08 |
145 141-149 |
2483 |
154 140-166 |
282 233-312 |
17/0 |
2.25 |
26:04 |
2:46 |
11:03 |
148 145-153 |
1637 |
165 160-170 |
306 237-368 |
26/0 |
2.50 |
28:09 |
2:05 |
8:20 |
144 138-150 |
1201 |
169 160-174 |
269 228-361 |
30/1 |
2.75 |
30:04 |
1:54 |
7:37 |
145 138-150 |
1104 |
173 162-180 |
322 241-382 |
21/0 |
3.00 |
31:50 |
1:47 |
7:07 |
149 145-154 |
1059 |
175 168-180 |
305 225-362 |
2/26 |
3.25 |
33:35 |
1:45 |
7:01 |
149 143-153 |
1045 |
171 168-178 |
243 208-320 |
3/30 |
3.50 |
35:25 |
1:50 |
7:19 |
144 139-147 |
1053 |
173 162-178 |
292 241-332 |
1/28 |
3.75 |
38:07 |
2:42 |
10:49 |
145 139-150 |
1569 |
164 154-176 |
288 214-374 |
0/48 |
4.00 |
41:11 |
3:03 |
12:14 |
145 142-149 |
1773 |
163 156-174 |
280 249-326 |
20/8 |
4.25 |
43:00 |
1:49 |
7:16 |
147 145-149 |
1068 |
174 168-180 |
292 242-345 |
23/0 |
4.50 |
44:38 |
1:38 |
6:32 |
151 149-152 |
987 |
177 174-182 |
284 250-314 |
10/7 |
4.75 |
46:22 |
1:44 |
6:57 |
149 146-151 |
1035 |
175 172-180 |
281 228-335 |
0/40 |
5.00 |
48:01 |
1:39 |
6:36 |
147 145-150 |
969 |
178 168-186 |
272 219-344 |
0/41 |
5.25 |
49:48 |
1:47 |
7:08 |
149 146-152 |
1063 |
174 168-184 |
287 232-343 |
1/26 |
5.36 |
50:39 |
51 |
7:36 |
155 151-157 |
1177 |
177 166-180 |
329 283-359 |
3/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
66.3 |
170 |
4.1 |
33:36 |
8:14 |
Walk |
33.7 |
158 |
1.3 |
17:03 |
13:17 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:25 |
58.73% |
More |
800m |
3:16 |
6:35 |
68.29% |
More |
1km |
4:09 |
6:40 |
70.30% |
More |
Mile |
6:42 |
6:42 |
73.92% |
More |
5k |
24:31 |
7:54 |
68.89% |
More |
5 miles |
46:59 |
9:24 |
58.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:33 |
8:33 |
57.92 |
5km |
28:25 |
9:09 |
59.45 |
5M |
47:03 |
9:25 |
58.86 |
10km |
59:14 |
9:32 |
58.56 |
10M |
1:38:06 |
9:49 |
58.66 |
Half |
2:10:37 |
9:58 |
57.95 |
20M |
3:24:32 |
10:14 |
58.65 |
Mara |
4:32:19 |
10:24 |
58.73 |
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