Wed 1st May 2024 at 6:06am by Espen
Run > General
-
Time
1:28:38
-
Miles
12.00
-
Min/mi
7:23
-
Pacing
89%
-
WAVA
65.93
-
Stride(cm)
116
-
Cals
1226
-
Watts
367
-
Cadence
188
-
BPM
154
-
%MHR
78.1
-
B/mi
1136
-
Asc(m)
141
-
Hillscore
10
-
Surface
Road
Notes & Comments
1) 1km - 4:54(4:54/km) 131/142bpm [642b/km] 56cal 321/416W
2) 1km - 5:01(5:01/km) 131/144bpm [658b/km] 61cal 320/377W
3) 1km - 5:11(5:11/km) 138/150bpm [715b/km] 65cal 330/435W
4) 0.22km - 1:07(5:06/km) 144/148bpm [735b/km] 15cal 377/424W
5) 1km - 4:17(4:17/km) 151/159bpm [648b/km] 61cal 375/448W
6) 1km - 4:24(4:24/km) 152/159bpm [668b/km] 63cal 377/430W
7) 1km - 4:23(4:23/km) 156/163bpm [684b/km] 63cal 367/399W
8) 1km - 4:23(4:23/km) 159/165bpm [697b/km] 64cal 378/481W
9) 1km - 4:15(4:15/km) 161/166bpm [684b/km] 63cal 393/478W
10) 1km - 4:11(4:11/km) 163/166bpm [681b/km] 62cal 394/459W
11) 1km - 4:22(4:22/km) 160/166bpm [699b/km] 64cal 387/491W
12) 1km - 4:23(4:23/km) 161/167bpm [706b/km] 63cal 388/488W
13) 1km - 4:27(4:27/km) 161/165bpm [718b/km] 65cal 374/435W
14) 1km - 4:23(4:23/km) 160/164bpm [700b/km] 63cal 378/505W
15) 1km - 4:17(4:17/km) 163/167bpm [699b/km] 63cal 392/506W
16) 1km - 4:20(4:20/km) 161/165bpm [698b/km] 63cal 380/402W
17) 0.87km - 3:52(4:26/km) 162/166bpm [717b/km] 56cal 376/413W
18) 1km - 4:36(4:36/km) 157/164bpm [722b/km] 63cal 353/406W
19) 1km - 4:54(4:54/km) 157/170bpm [770b/km] 66cal 379/561W
20) 1km - 5:44(5:44/km) 156/164bpm [895b/km] 73cal 365/441W
21) 0.22km - 1:11(5:23/km) 135/141bpm [727b/km] 14cal 264/327W
22) 0.01km - 2(5:42/km) 131/131bpm [747b/km] 258/262W
4:54 5:01 5:11 1:07 4:17 4:24 4:23 4:23 4:15 4:11 4:22 4:23 4:27 4:23 4:17 4:20 3:52 4:36 4:54 5:44 1:11 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.50 |
3:58 |
3:58 |
7:55 |
129 77-142 |
1022 |
176 108-186 |
327 83-416 |
8/20 |
1.00 |
7:53 |
3:55 |
7:50 |
131 122-143 |
1025 |
177 172-182 |
311 272-348 |
0/26 |
1.50 |
12:07 |
4:14 |
8:29 |
140 126-150 |
1187 |
181 172-188 |
341 254-435 |
11/5 |
2.00 |
16:12 |
4:05 |
8:11 |
135 126-148 |
1104 |
178 172-188 |
328 249-424 |
12/10 |
2.50 |
19:38 |
3:26 |
6:52 |
150 145-155 |
1030 |
186 182-190 |
367 244-448 |
14/14 |
3.00 |
23:10 |
3:31 |
7:03 |
153 146-159 |
1078 |
188 182-190 |
391 354-430 |
4/14 |
3.50 |
26:43 |
3:33 |
7:07 |
153 147-161 |
1088 |
190 186-194 |
366 351-399 |
5/4 |
4.00 |
30:16 |
3:33 |
7:06 |
157 152-163 |
1115 |
193 186-198 |
366 318-393 |
4/6 |
4.50 |
33:46 |
3:30 |
6:59 |
160 152-165 |
1118 |
193 182-198 |
385 316-481 |
6/8 |
5.00 |
37:09 |
3:23 |
6:47 |
161 157-166 |
1091 |
192 186-196 |
395 332-449 |
8/6 |
5.50 |
40:27 |
3:18 |
6:36 |
163 158-166 |
1075 |
192 188-194 |
400 341-459 |
4/8 |
6.00 |
43:55 |
3:28 |
6:57 |
160 155-165 |
1111 |
193 190-198 |
380 351-414 |
7/3 |
6.50 |
47:28 |
3:33 |
7:05 |
160 156-166 |
1133 |
192 190-196 |
380 336-491 |
6/6 |
7.00 |
51:03 |
3:35 |
7:10 |
161 154-167 |
1154 |
192 186-196 |
397 323-488 |
11/10 |
7.50 |
54:36 |
3:34 |
7:07 |
161 158-165 |
1147 |
192 188-198 |
376 334-435 |
3/4 |
8.00 |
58:16 |
3:39 |
7:19 |
159 155-163 |
1162 |
190 186-198 |
360 329-399 |
5/4 |
8.50 |
1:01:39 |
3:23 |
6:46 |
162 158-165 |
1098 |
192 190-196 |
402 350-506 |
4/3 |
9.00 |
1:05:07 |
3:28 |
6:55 |
162 158-167 |
1121 |
193 188-198 |
385 369-407 |
4/4 |
9.50 |
1:08:36 |
3:29 |
6:58 |
162 158-166 |
1129 |
194 190-198 |
381 350-404 |
3/4 |
10.00 |
1:12:10 |
3:34 |
7:08 |
162 156-166 |
1156 |
192 140-200 |
375 191-413 |
3/7 |
10.50 |
1:15:50 |
3:40 |
7:20 |
159 153-164 |
1167 |
187 180-192 |
356 294-406 |
7/2 |
11.00 |
1:19:55 |
4:05 |
8:10 |
154 151-159 |
1259 |
186 176-192 |
353 286-451 |
18/8 |
11.50 |
1:23:58 |
4:03 |
8:07 |
159 148-170 |
1289 |
187 178-202 |
390 262-561 |
28/0 |
12.00 |
1:28:35 |
4:37 |
9:13 |
151 128-164 |
1392 |
177 162-186 |
339 137-429 |
20/19 |
12.00 |
1:28:37 |
2 |
11:34 |
131 131-131 |
1514 |
174 174-174 |
258 253-262 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
187 |
12 |
1:28:34 |
7:23 |
Walk |
0.1 |
125 |
0 |
3 |
11:04 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:30 |
50.34% |
More |
800m |
3:16 |
6:35 |
58.17% |
More |
1km |
4:07 |
6:37 |
60.40% |
More |
Mile |
6:41 |
6:41 |
63.20% |
More |
5k |
21:29 |
6:55 |
66.96% |
More |
5 miles |
34:45 |
6:57 |
67.33% |
More |
10k |
43:23 |
6:59 |
67.35% |
More |
10 miles |
1:11:44 |
7:10 |
67.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:22 |
6:22 |
66.39 |
5km |
21:10 |
6:49 |
67.94 |
5M |
35:02 |
7:00 |
66.80 |
10km |
44:07 |
7:06 |
66.23 |
10M |
1:13:03 |
7:18 |
66.09 |
Half |
1:37:16 |
7:25 |
65.15 |
20M |
2:32:19 |
7:37 |
65.93 |
Mara |
3:22:48 |
7:44 |
66.03 |
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