Wed 1st Mar 2023 at 7:25pm by Alun
Run > Easy
- breezy
- cold
-
Time
27:40
-
Miles
3.17
-
Min/mi
8:44
-
Pacing
79%
-
WAVA
56.61
-
Stride(cm)
125
-
Cals
357
-
Watts
352
-
Cadence
147
-
BPM
133
-
%MHR
76.2
-
B/mi
1157
-
Asc(m)
96
-
Hillscore
9
-
Surface
Road
Notes & Comments
Easy paced 5k, tough up the hills, chilly breeze.
Still more work required...
Split Summary
===
1) 0.62m - 5:20(8:35/m) 124/136bpm [1064b/mi] 68cal 423/537W
2) 0.62m - 5:21(8:37/m) 130/143bpm [1120b/mi] 69cal 352/478W
3) 0.62m - 5:24(8:41/m) 127/142bpm [1102b/mi] 66cal 356/498W
4) 0.62m - 5:26(8:45/m) 138/146bpm [1207b/mi] 73cal 317/435W
5) 0.62m - 5:29(8:49/m) 143/148bpm [1261b/mi] 73cal 324/563W
6) 0.06m - 41(10:42/m) 139/143bpm [1487b/mi] 8cal 222/256W
5:20 5:21 5:24 5:26 5:29 41
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
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 |
1:07 |
1:07 |
8:59 |
110 81-122 |
987 |
149 148-154 |
401 189-524 |
11/1 |
0.25 |
2:09 |
1:01 |
8:12 |
123 120-127 |
1008 |
150 148-152 |
418 356-536 |
6/1 |
0.38 |
3:12 |
1:04 |
8:29 |
125 119-133 |
1061 |
150 148-152 |
491 427-537 |
12/0 |
0.50 |
4:17 |
1:05 |
8:38 |
130 128-133 |
1123 |
149 148-150 |
413 375-453 |
6/0 |
0.63 |
5:21 |
1:04 |
8:33 |
133 129-136 |
1137 |
149 148-150 |
426 394-462 |
8/0 |
0.75 |
6:23 |
1:01 |
8:10 |
133 127-136 |
1086 |
149 148-150 |
392 360-454 |
3/2 |
0.88 |
7:29 |
1:06 |
8:50 |
132 128-138 |
1166 |
149 148-152 |
417 372-478 |
7/0 |
1.00 |
8:36 |
1:07 |
8:55 |
136 131-140 |
1213 |
147 142-152 |
362 278-401 |
3/4 |
1.13 |
9:40 |
1:04 |
8:34 |
126 116-143 |
1079 |
147 142-156 |
266 225-311 |
0/11 |
1.25 |
10:44 |
1:04 |
8:35 |
125 117-133 |
1074 |
146 144-148 |
318 290-338 |
0/5 |
1.38 |
12:37 |
1:53 +49
|
15:04 |
115 96-133 |
1733 |
147 138-150 |
292 103-336 |
0/10 |
1.50 |
13:39 |
1:02 |
8:15 |
121 110-129 |
998 |
149 148-150 |
339 292-366 |
0/6 |
1.63 |
14:41 |
1:02 |
8:13 |
124 121-128 |
1019 |
147 144-150 |
313 284-332 |
4/4 |
1.75 |
15:47 |
1:06 |
8:47 |
133 125-138 |
1169 |
146 144-150 |
423 333-498 |
9/0 |
1.88 |
17:00 |
1:13 |
9:47 |
139 136-142 |
1361 |
143 142-146 |
418 383-445 |
11/0 |
2.00 |
18:09 |
1:09 |
9:14 |
143 139-146 |
1320 |
145 144-146 |
403 380-435 |
10/0 |
2.13 |
19:14 |
1:05 |
8:38 |
141 134-145 |
1218 |
147 112-152 |
295 199-383 |
1/12 |
2.25 |
20:14 |
1:00 |
7:58 |
131 126-134 |
1044 |
148 144-150 |
282 249-305 |
0/14 |
2.38 |
21:19 |
1:05 |
8:43 |
134 125-142 |
1168 |
146 144-148 |
340 277-429 |
4/4 |
2.50 |
22:27 |
1:07 |
8:57 |
139 133-143 |
1245 |
145 142-148 |
240 184-341 |
0/18 |
2.63 |
23:32 |
1:05 |
8:40 |
143 134-148 |
1240 |
147 146-148 |
298 252-325 |
0/3 |
2.75 |
24:37 |
1:06 |
8:44 |
144 143-146 |
1258 |
146 144-148 |
345 292-440 |
4/1 |
2.88 |
25:42 |
1:04 |
8:36 |
145 144-147 |
1247 |
146 144-146 |
289 245-354 |
0/13 |
3.00 |
26:47 |
1:05 |
8:42 |
142 137-146 |
1235 |
147 146-148 |
345 239-396 |
8/2 |
3.13 |
28:02 |
1:16 |
10:04 |
140 136-143 |
1410 |
146 140-148 |
329 204-563 |
0/14 |
3.17 |
28:30 |
28 |
10:09 |
137 135-140 |
1391 |
144 140-146 |
227 200-256 |
0/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
52.5 |
148 |
1.8 |
14:35 |
8:42 |
Walk |
44.6 |
145 |
1.4 |
13:05 |
9:21 |
Still |
0.1 |
- |
- |
1 |
- |
Pause |
2.8 |
- |
- |
49 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
8:00 |
43.16% |
More |
800m |
4:11 |
8:25 |
48.72% |
More |
1km |
5:13 |
8:24 |
50.85% |
More |
Mile |
8:32 |
8:32 |
52.79% |
More |
5k |
27:47 |
8:57 |
55.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:04 |
8:04 |
55.84 |
5km |
27:05 |
8:43 |
56.65 |
5M |
45:01 |
9:00 |
55.61 |
10km |
56:46 |
9:08 |
55.13 |
10M |
1:34:21 |
9:26 |
54.89 |
Half |
2:05:53 |
9:37 |
54.05 |
20M |
3:17:48 |
9:53 |
54.50 |
Mara |
4:23:54 |
10:04 |
54.47 |
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