Fri 3rd May 2024 at 9:14am by Jay Lawrie
Run > General
-
Time
1:07:33
-
Miles
7.26
-
Min/mi
9:18
-
Pacing
17.5%
-
WAVA
47.79
-
Stride(cm)
104
-
Cals
932
-
Watts
284
-
Cadence
166
-
BPM
163
-
%MHR
85.1
-
B/mi
1520
-
Asc(m)
98
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1km - 6:05(6:05/km) 140/149bpm [851b/km] 77cal
2) 1km - 6:10(6:10/km) 151/162bpm [930b/km] 82cal
3) 0.16km - 1:30(9:34/km) 113/132bpm [1080b/km] 10cal
4) 0.2km - 51(4:17/km) 152/171bpm [651b/km] 11cal
5) 0.16km - 1:30(9:39/km) 146/171bpm [1410b/km] 16cal
6) 0.4km - 1:42(4:15/km) 171/184bpm [728b/km] 28cal
7) 0.13km - 1:30(11:10/km) 156/184bpm [1742b/km] 20cal
8) 0.8km - 3:49(4:47/km) 175/183bpm [836b/km] 61cal
9) 0.14km - 1:30(10:41/km) 155/183bpm [1656b/km] 18cal
10) 1km - 4:47(4:47/km) 177/186bpm [845b/km] 77cal
11) 0.2km - 58(4:52/km) 186/188bpm [904b/km] 17cal
12) 0.14km - 1:30(10:57/km) 143/188bpm [1565b/km] 12cal
13) 1km - 5:03(5:03/km) 173/181bpm [872b/km] 76cal
14) 0.6km - 3:00(4:59/km) 183/185bpm [913b/km] 48cal
15) 0.14km - 1:30(10:28/km) 150/184bpm [1569b/km] 13cal
16) 1km - 4:51(4:51/km) 177/185bpm [859b/km] 77cal
17) 0.2km - 58(4:51/km) 185/186bpm [899b/km] 16cal
18) 0.13km - 1:30(11:47/km) 145/186bpm [1710b/km] 12cal
19) 0.8km - 3:43(4:39/km) 176/186bpm [819b/km] 60cal
20) 0.15km - 1:30(10:20/km) 158/185bpm [1632b/km] 17cal
21) 0.4km - 1:41(4:13/km) 177/188bpm [746b/km] 28cal
22) 0.14km - 1:30(10:53/km) 152/189bpm [1653b/km] 13cal
23) 0.2km - 44(3:39/km) 171/185bpm [625b/km] 11cal
24) 0.15km - 1:30(10:10/km) 163/185bpm [1657b/km] 18cal
25) 1km - 5:46(5:46/km) 165/183bpm [951b/km] 78cal
26) 0.2km - 1:06(5:28/km) 173/175bpm [945b/km] 16cal
27) 0.26km - 1:19(5:10/km) 176/178bpm [910b/km] 20cal
6:05 6:10 1:30 51 1:30 1:42 1:30 3:49 1:30 4:47 58 1:30 5:03 3:00 1:30 4:51 58 1:30 3:43 1:30 1:41 1:30 44 1:30 5:46 1:06 1:19
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 |
2:27 |
2:27 |
9:49 |
132 95-143 |
1297 |
170 98-176 |
261 184-307 |
4/1 |
0.50 |
4:55 |
2:28 |
9:51 |
144 140-147 |
1418 |
174 172-176 |
261 239-288 |
3/1 |
0.75 |
7:18 |
2:23 |
9:30 |
148 144-152 |
1406 |
176 172-178 |
271 255-297 |
2/1 |
1.00 |
9:46 |
2:28 |
9:53 |
156 150-162 |
1542 |
175 172-178 |
308 263-386 |
9/0 |
1.25 |
12:18 |
2:32 |
10:09 |
147 131-161 |
1492 |
172 166-178 |
222 141-306 |
4/11 |
1.50 |
15:06 |
2:48 |
11:12 |
134 103-171 |
1501 |
146 106-188 |
192 98-392 |
0/26 |
1.75 |
17:23 |
2:17 |
9:08 |
155 131-181 |
1415 |
158 122-188 |
288 140-448 |
5/6 |
2.00 |
20:03 |
2:40 |
10:39 |
161 130-184 |
1715 |
147 110-190 |
262 102-496 |
7/7 |
2.25 |
21:59 |
1:56 |
7:46 |
178 168-181 |
1381 |
181 178-184 |
330 235-409 |
6/6 |
2.50 |
24:47 |
2:48 |
11:12 |
164 130-183 |
1837 |
150 116-184 |
238 88-422 |
7/6 |
2.75 |
26:46 |
1:59 +3
|
7:55 |
171 149-182 |
1353 |
180 160-184 |
337 234-398 |
3/7 |
3.00 |
28:42 |
1:56 |
7:45 |
183 181-186 |
1418 |
182 180-184 |
358 251-428 |
7/6 |
3.25 |
30:47 |
2:05 |
8:19 |
185 180-188 |
1538 |
174 120-186 |
333 128-456 |
8/6 |
3.50 |
36:13 |
5:27 +2:46
|
21:47 |
148 120-179 |
3223 |
152 102-178 |
238 70-365 |
2/6 |
3.75 |
38:15 |
2:02 |
8:07 |
178 173-181 |
1444 |
179 176-182 |
316 300-352 |
1/1 |
4.00 |
40:17 |
2:02 |
8:06 |
181 179-183 |
1467 |
180 178-182 |
317 290-347 |
2/2 |
4.25 |
42:17 |
2:00 |
8:00 |
184 182-185 |
1472 |
180 178-184 |
320 300-352 |
2/3 |
4.50 |
47:23 |
5:06 +2:21
|
20:24 |
158 123-185 |
3224 |
146 108-180 |
237 64-412 |
2/2 |
4.75 |
49:21 |
1:58 |
7:52 |
179 172-183 |
1407 |
180 178-182 |
336 312-360 |
2/2 |
5.00 |
51:19 |
1:58 |
7:52 |
183 181-185 |
1439 |
180 178-182 |
328 305-364 |
2/2 |
5.25 |
56:50 |
5:31 +2:42
|
22:04 |
160 125-186 |
3529 |
148 108-182 |
237 106-413 |
2/2 |
5.50 |
58:41 |
1:51 |
7:25 |
175 154-183 |
1297 |
180 176-188 |
365 250-450 |
9/7 |
5.75 |
1:00:53 |
2:12 |
8:48 |
182 165-186 |
1601 |
167 112-184 |
310 91-442 |
5/7 |
6.00 |
1:03:39 |
2:46 +30
|
11:04 |
164 135-187 |
1814 |
158 110-188 |
281 128-536 |
9/7 |
6.25 |
1:07:23 |
3:44 +1:16
|
14:57 |
161 131-189 |
2407 |
148 100-190 |
275 61-629 |
5/8 |
6.50 |
1:11:04 |
3:41 +39
|
14:44 |
161 131-185 |
2371 |
148 116-192 |
230 101-356 |
8/1 |
6.75 |
1:15:40 |
4:37 +2:14
|
18:27 |
166 130-183 |
3063 |
172 134-176 |
345 175-430 |
21/1 |
7.00 |
1:17:50 |
2:10 |
8:39 |
169 164-173 |
1463 |
176 172-178 |
301 282-339 |
2/2 |
7.25 |
1:19:59 |
2:09 |
8:34 |
175 171-177 |
1500 |
176 174-178 |
312 285-340 |
3/2 |
7.26 |
1:20:03 |
4 |
8:00 |
177 177-178 |
1417 |
177 176-178 |
344 336-351 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
67.1 |
177 |
6.5 |
53:43 |
8:17 |
Walk |
32.9 |
119 |
0.8 |
26:20 |
34:04 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:46 |
45.75% |
More |
800m |
3:43 |
7:28 |
47.74% |
More |
1km |
4:44 |
7:37 |
48.97% |
More |
Mile |
8:05 |
8:05 |
49.29% |
More |
5k |
29:13 |
9:24 |
46.33% |
More |
5 miles |
50:58 |
10:12 |
43.10% |
More |
10k |
1:06:58 |
10:47 |
40.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:16 |
8:16 |
48.16 |
5km |
27:28 |
8:50 |
49.27 |
5M |
45:30 |
9:06 |
48.28 |
10km |
57:17 |
9:13 |
47.83 |
10M |
1:34:51 |
9:29 |
47.68 |
Half |
2:06:17 |
9:38 |
46.99 |
20M |
3:17:45 |
9:53 |
47.54 |
Mara |
4:23:17 |
10:03 |
47.62 |
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