F'Laps - Saturday 5th July
Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!
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Fri 15th Sep 2023 at 3:25pm by roflaherty
Run > General
-
Time
54:24
-
Miles
6.30
-
Min/mi
8:38
-
Pacing
84.6%
-
WAVA
49.51
-
Stride(cm)
101
-
Cals
750
-
Watts
327
-
Cadence
184
-
BPM
161
-
%MHR
94
-
B/mi
1389
-
Asc(m)
83
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 8:09(8:09/mi) 148/164bpm [1207b/mi] 106cal 290/437W
2) 1mi - 8:16(8:16/mi) 162/171bpm [1339b/mi] 118cal 308/338W
3) 1mi - 8:26(8:26/mi) 163/167bpm [1375b/mi] 118cal 319/421W
4) 1mi - 8:32(8:32/mi) 165/169bpm [1409b/mi] 120cal 323/419W
5) 1mi - 8:32(8:32/mi) 165/171bpm [1408b/mi] 119cal 326/363W
6) 1mi - 9:44(9:44/mi) 162/170bpm [1576b/mi] 132cal 320/426W
7) 0.3mi - 2:44(9:07/mi) 162/165bpm [1478b/mi] 37cal 384/464W
8:09 8:16 8:26 8:32 8:32 9:44 2:44
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 |
1:53 |
1:53 |
7:32 |
131 87-149 |
986 |
184 124-192 |
287 121-340 |
0/16 |
0.50 |
4:11 |
2:18 |
9:11 |
147 119-163 |
1349 |
186 174-198 |
316 1-399 |
1/9 |
0.75 |
6:17 |
2:06 |
8:24 |
153 140-162 |
1286 |
187 158-198 |
343 102-437 |
3/6 |
1.00 |
8:09 |
1:52 |
7:30 |
159 153-164 |
1192 |
187 178-190 |
292 268-327 |
0/19 |
1.25 |
10:09 |
2:00 |
7:58 |
160 155-163 |
1275 |
183 172-190 |
297 206-329 |
0/16 |
1.50 |
12:12 |
2:04 |
8:15 |
157 153-165 |
1296 |
185 180-190 |
309 282-338 |
2/2 |
1.75 |
14:21 |
2:08 |
8:32 |
167 164-171 |
1426 |
185 180-188 |
314 304-331 |
1/1 |
2.00 |
16:25 |
2:05 |
8:18 |
163 159-168 |
1353 |
185 182-188 |
312 302-322 |
2/1 |
2.25 |
18:34 |
2:08 |
8:34 |
161 158-163 |
1378 |
184 180-188 |
312 304-322 |
1/2 |
2.50 |
20:39 |
2:05 |
8:21 |
164 159-167 |
1370 |
185 182-188 |
310 299-328 |
5/1 |
2.75 |
22:49 |
2:10 |
8:42 |
162 158-167 |
1408 |
184 178-188 |
353 314-421 |
4/7 |
3.00 |
24:51 |
2:02 |
8:09 |
164 161-167 |
1336 |
185 182-192 |
301 262-344 |
2/2 |
3.25 |
27:05 |
2:13 |
8:53 |
164 161-167 |
1456 |
184 176-188 |
301 274-327 |
2/1 |
3.50 |
29:13 |
2:09 |
8:36 |
164 159-169 |
1409 |
185 180-188 |
329 303-366 |
8/2 |
3.75 |
31:22 |
2:08 |
8:32 |
164 161-168 |
1400 |
184 178-190 |
331 279-419 |
1/9 |
4.00 |
33:24 |
2:02 |
8:09 |
166 162-169 |
1352 |
185 182-188 |
331 281-353 |
2/1 |
4.25 |
35:30 |
2:07 |
8:27 |
168 165-170 |
1420 |
185 182-188 |
339 315-353 |
1/2 |
4.50 |
37:37 |
2:07 |
8:26 |
163 160-167 |
1375 |
185 182-190 |
309 287-325 |
2/1 |
4.75 |
39:45 |
2:08 |
8:32 |
166 160-171 |
1415 |
184 180-188 |
338 317-363 |
2/1 |
5.00 |
41:56 |
2:11 |
8:44 |
163 159-167 |
1422 |
184 180-188 |
319 304-345 |
5/2 |
5.25 |
44:13 |
2:18 |
9:10 |
166 165-168 |
1523 |
180 174-186 |
356 302-424 |
12/0 |
5.50 |
47:05 |
2:52 |
11:27 |
157 147-167 |
1797 |
183 174-190 |
369 94-426 |
15/1 |
5.75 |
49:13 |
2:08 |
8:33 |
164 157-169 |
1401 |
184 172-190 |
336 286-393 |
6/3 |
6.00 |
51:40 |
2:26 |
9:46 |
164 149-170 |
1600 |
185 178-190 |
355 92-416 |
9/1 |
6.25 |
53:55 |
2:15 |
9:00 |
162 153-165 |
1459 |
183 180-186 |
370 332-435 |
14/0 |
6.30 |
54:24 |
29 |
9:51 |
162 161-164 |
1596 |
180 178-182 |
451 430-464 |
7/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.7 |
184 |
6.3 |
53:10 |
8:27 |
Walk |
0.1 |
124 |
0 |
4 |
10:17 |
Still |
2.2 |
- |
- |
1:10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:27 |
39.73% |
More |
800m |
3:45 |
7:33 |
44.89% |
More |
1km |
4:47 |
7:41 |
46.62% |
More |
Mile |
7:56 |
7:56 |
49.01% |
More |
5k |
25:45 |
8:17 |
50.35% |
More |
5 miles |
41:55 |
8:23 |
50.64% |
More |
10k |
53:32 |
8:37 |
49.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:44 |
7:44 |
50.30 |
5km |
25:43 |
8:17 |
50.43 |
5M |
42:35 |
8:31 |
49.85 |
10km |
53:37 |
8:38 |
49.53 |
10M |
1:28:47 |
8:53 |
48.94 |
Half |
1:58:12 |
9:01 |
48.42 |
20M |
3:05:06 |
9:15 |
48.56 |
Mara |
4:06:26 |
9:24 |
48.89 |
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