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Tue 21st Nov 2023 at 7:09pm by chunkywizard
Run > Recovery Run
-
Time
40:00
-
Miles
4.31
-
Min/mi
9:17
-
Pacing
57.5%
-
WAVA
52.29
-
Stride(cm)
101
-
Cals
496
-
Watts
306
-
Cadence
171
-
BPM
142
-
%MHR
82.5
-
B/mi
1317
-
Asc(m)
51
-
Hillscore
5
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1km - 5:27(5:27/km) 143/152bpm [779b/km] 69cal 308/419W
2) 1km - 5:21(5:21/km) 149/152bpm [796b/km] 69cal 288/332W
3) 1km - 5:35(5:35/km) 144/155bpm [803b/km] 71cal 276/334W
4) 1km - 7:26(7:26/km) 128/139bpm [952b/km] 79cal 210/331W
5) 1km - 5:20(5:20/km) 152/158bpm [811b/km] 71cal 318/368W
6) 1km - 5:32(5:32/km) 143/152bpm [792b/km] 71cal 318/367W
7) 0.93km - 5:20(5:42/km) 140/145bpm [799b/km] 66cal 286/367W
5:27 5:21 5:35 7:26 5:20 5:32 5:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:06 |
124 101-147 |
1129 |
177 174-180 |
378 331-419 |
6/0 |
0.25 |
2:17 |
1:08 |
9:07 |
149 148-150 |
1358 |
171 168-174 |
328 281-394 |
4/3 |
0.38 |
3:20 |
1:03 |
8:27 |
149 148-151 |
1259 |
172 168-174 |
291 276-320 |
0/4 |
0.50 |
4:24 |
1:04 |
8:32 |
147 145-149 |
1254 |
172 168-174 |
306 283-323 |
1/3 |
0.63 |
5:28 |
1:04 |
8:34 |
149 146-152 |
1275 |
158 84-176 |
290 111-341 |
0/4 |
0.75 |
6:31 |
1:03 |
8:26 |
151 150-152 |
1274 |
172 170-174 |
289 281-299 |
0/7 |
0.88 |
7:37 |
1:06 |
8:46 |
150 149-152 |
1314 |
171 168-174 |
304 285-332 |
1/4 |
1.00 |
8:40 |
1:03 |
8:25 |
151 150-152 |
1272 |
171 168-172 |
285 258-309 |
0/3 |
1.13 |
9:45 |
1:05 |
8:37 |
148 147-151 |
1276 |
173 170-174 |
282 99-307 |
0/2 |
1.25 |
10:51 |
1:06 |
8:46 |
145 144-148 |
1271 |
171 86-176 |
281 169-303 |
0/3 |
1.38 |
11:56 |
1:05 |
8:41 |
144 142-151 |
1250 |
172 170-176 |
281 272-294 |
1/3 |
1.50 |
13:00 |
1:04 |
8:34 |
154 151-155 |
1320 |
172 166-176 |
279 266-286 |
1/2 |
1.63 |
14:06 |
1:06 |
8:47 |
151 150-152 |
1326 |
172 170-172 |
290 271-308 |
3/0 |
1.75 |
15:12 |
1:06 |
8:47 |
141 132-149 |
1237 |
171 170-174 |
309 289-334 |
0/3 |
1.88 |
16:26 |
1:14 |
9:50 |
132 129-135 |
1299 |
172 166-174 |
281 105-319 |
0/2 |
2.00 |
17:35 |
1:09 |
9:14 |
128 127-129 |
1181 |
171 166-174 |
297 279-321 |
1/1 |
2.13 |
18:38 |
1:03 |
8:26 |
131 129-135 |
1105 |
174 172-176 |
308 301-317 |
0/0 |
2.25 |
21:44 |
3:06 |
24:50 |
122 102-135 |
3030 |
173 84-178 |
307 187-323 |
0/0 |
2.38 |
22:51 |
1:06 |
8:52 |
135 131-139 |
1197 |
168 90-178 |
299 103-331 |
1/2 |
2.50 |
23:55 |
1:04 |
8:35 |
136 132-146 |
1167 |
174 170-176 |
313 297-321 |
1/1 |
2.63 |
25:03 |
1:08 |
9:03 |
150 146-153 |
1358 |
174 172-180 |
335 237-347 |
3/0 |
2.75 |
26:05 |
1:02 |
8:15 |
154 151-158 |
1271 |
173 172-176 |
315 303-331 |
1/3 |
2.88 |
27:08 |
1:03 |
8:24 |
156 154-158 |
1312 |
174 172-176 |
334 315-364 |
1/1 |
3.00 |
28:14 |
1:05 |
8:43 |
155 154-156 |
1352 |
172 166-174 |
330 297-368 |
3/1 |
3.13 |
29:16 |
1:03 |
8:23 |
144 140-154 |
1207 |
172 168-174 |
323 295-336 |
3/1 |
3.25 |
30:20 |
1:04 |
8:31 |
147 141-152 |
1253 |
171 168-172 |
312 297-328 |
2/0 |
3.38 |
31:25 |
1:04 |
8:35 |
146 140-152 |
1253 |
172 170-174 |
315 299-336 |
2/0 |
3.50 |
32:33 |
1:08 |
9:08 |
141 140-142 |
1288 |
169 166-174 |
329 282-367 |
5/0 |
3.63 |
33:42 |
1:09 |
9:10 |
140 139-141 |
1283 |
169 166-172 |
307 268-351 |
5/1 |
3.75 |
34:52 |
1:10 |
9:19 |
140 140-141 |
1305 |
168 166-170 |
323 293-337 |
6/0 |
3.88 |
35:58 |
1:06 |
8:52 |
141 140-144 |
1250 |
169 166-176 |
290 266-324 |
3/1 |
4.00 |
37:04 |
1:06 |
8:47 |
140 139-142 |
1230 |
170 168-174 |
325 292-367 |
5/0 |
4.13 |
38:11 |
1:07 |
8:52 |
141 140-143 |
1251 |
169 166-172 |
325 298-358 |
4/0 |
4.25 |
39:14 |
1:03 |
8:25 |
141 134-145 |
1187 |
167 164-170 |
266 240-329 |
0/9 |
4.31 |
40:00 |
46 |
13:02 |
131 126-134 |
1708 |
159 80-166 |
254 120-270 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.1 |
171 |
4.3 |
37:15 |
8:42 |
Walk |
0.8 |
85 |
0 |
19 |
11:39 |
Still |
6.1 |
- |
- |
2:26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
41.46% |
More |
800m |
4:10 |
8:24 |
47.62% |
More |
1km |
5:13 |
8:23 |
50.16% |
More |
Mile |
8:31 |
8:31 |
52.85% |
More |
5k |
28:58 |
9:19 |
51.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:18 |
8:18 |
54.27 |
5km |
28:07 |
9:03 |
53.22 |
5M |
46:56 |
9:23 |
52.01 |
10km |
59:19 |
9:33 |
51.39 |
10M |
1:39:01 |
9:54 |
50.56 |
Half |
2:12:26 |
10:07 |
49.89 |
20M |
3:28:53 |
10:27 |
49.49 |
Mara |
4:39:22 |
10:40 |
49.48 |
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That must be the most relaxed 20-20 you've ever done 😁