Sat 7th Oct 2023 at 9:01am by grommitz
Run > General
-
Time
23:40
-
Miles
3.14
-
Min/mi
7:32
-
Pacing
90.6%
-
WAVA
62.37
-
Stride(cm)
125
-
Cals
368
-
Watts
423
-
Cadence
170
-
BPM
153
-
%MHR
89.6
-
B/mi
1155
-
Asc(m)
43
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:58(4:58/km) 135/154bpm [670b/km] 69cal 395/473W
2) 1km - 4:37(4:37/km) 154/157bpm [712b/km] 73cal 439/576W
3) 1km - 4:48(4:48/km) 159/164bpm [763b/km] 77cal 446/565W
4) 1km - 4:43(4:43/km) 163/164bpm [768b/km] 76cal 430/576W
5) 1km - 4:24(4:24/km) 156/168bpm [685b/km] 70cal 391/430W
6) 0.05km - 10(3:41/km) 153/154bpm [564b/km] 3cal 466/495W
4:58 4:37 4:48 4:43 4:24 10
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 |
1:14 |
1:14 |
9:49 |
105 78-129 |
1030 |
154 144-164 |
315 205-391 |
0/1 |
0.25 |
2:12 |
58 |
7:44 |
138 129-143 |
1066 |
167 160-180 |
419 350-459 |
2/2 |
0.38 |
3:09 |
57 |
7:39 |
145 142-148 |
1108 |
168 162-178 |
438 385-469 |
2/1 |
0.50 |
4:04 |
55 |
7:17 |
149 147-151 |
1086 |
170 164-174 |
445 412-473 |
2/1 |
0.63 |
4:58 |
55 |
7:20 |
150 147-154 |
1100 |
170 166-174 |
429 412-456 |
1/3 |
0.75 |
5:54 |
56 |
7:26 |
152 150-154 |
1129 |
171 168-174 |
438 422-460 |
2/2 |
0.88 |
6:48 |
54 |
7:14 |
154 152-154 |
1114 |
171 168-176 |
451 440-462 |
3/1 |
1.00 |
7:43 |
54 |
7:13 |
153 153-154 |
1105 |
170 166-174 |
433 356-463 |
2/2 |
1.13 |
8:41 |
59 |
7:49 |
154 153-157 |
1203 |
169 160-174 |
456 357-576 |
5/3 |
1.25 |
9:37 |
56 |
7:29 |
157 155-157 |
1174 |
171 168-174 |
414 401-434 |
2/1 |
1.38 |
10:31 |
54 |
7:13 |
155 154-156 |
1118 |
174 170-176 |
410 398-425 |
0/2 |
1.50 |
11:28 |
56 |
7:30 |
157 155-158 |
1176 |
174 170-176 |
425 382-464 |
2/1 |
1.63 |
12:25 |
58 |
7:41 |
157 156-158 |
1207 |
172 170-174 |
422 365-479 |
2/1 |
1.75 |
13:26 |
1:01 |
8:09 |
160 158-164 |
1304 |
170 162-174 |
516 471-565 |
8/0 |
1.88 |
14:29 |
1:03 |
8:22 |
163 163-164 |
1364 |
169 164-174 |
460 417-528 |
7/0 |
2.00 |
15:32 |
1:02 |
8:20 |
163 161-164 |
1358 |
167 160-170 |
442 380-517 |
8/0 |
2.13 |
16:26 |
54 |
7:14 |
163 162-164 |
1178 |
171 166-176 |
375 325-428 |
2/0 |
2.25 |
17:15 |
49 |
6:35 |
162 161-163 |
1067 |
174 172-178 |
351 339-360 |
0/12 |
2.38 |
18:14 |
58 |
7:46 |
163 162-164 |
1266 |
170 164-184 |
499 350-576 |
4/7 |
2.50 |
19:11 |
58 |
7:42 |
163 162-164 |
1254 |
172 170-176 |
454 414-523 |
5/0 |
2.63 |
20:03 |
51 |
6:51 |
166 163-168 |
1138 |
173 168-176 |
353 274-421 |
1/8 |
2.75 |
20:57 |
54 |
7:14 |
160 146-167 |
1157 |
173 168-176 |
414 386-426 |
1/2 |
2.88 |
21:49 |
52 |
6:56 |
150 147-153 |
1039 |
173 168-176 |
362 325-391 |
0/8 |
3.00 |
22:41 |
52 |
6:59 |
152 150-155 |
1062 |
175 172-180 |
406 360-426 |
0/3 |
3.13 |
23:35 |
54 |
7:10 |
153 149-154 |
1096 |
174 170-182 |
424 409-495 |
3/2 |
3.14 |
23:39 |
4 |
6:24 |
153 153-153 |
980 |
179 178-180 |
477 471-486 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.9 |
171 |
3 |
21:58 |
7:26 |
Walk |
7.1 |
156 |
0.2 |
1:40 |
9:19 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:39 |
49.93% |
More |
800m |
3:28 |
6:58 |
55.99% |
More |
1km |
4:21 |
7:00 |
58.08% |
More |
Mile |
7:08 |
7:08 |
60.22% |
More |
5k |
23:17 |
7:30 |
62.74% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
61.04 |
5km |
23:24 |
7:32 |
62.43 |
5M |
38:45 |
7:45 |
61.40 |
10km |
48:47 |
7:51 |
60.90 |
10M |
1:20:48 |
8:05 |
60.78 |
Half |
1:47:34 |
8:13 |
59.94 |
20M |
2:48:27 |
8:25 |
60.66 |
Mara |
3:44:17 |
8:34 |
60.75 |
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