Fri 3rd May 2024 at 6:15am by zp
Run > Tempo
-
Time
1:15:59
-
Miles
7.34
-
Min/mi
10:21
-
Pacing
61.8%
-
WAVA
45.85
-
Stride(cm)
88
-
Cals
724
-
Watts
253
-
Cadence
177
-
BPM
127
-
%MHR
74.5
-
B/mi
1319
-
Asc(m)
441
-
Hillscore
38
-
Surface
Road
Notes & Comments
With Kellen, effort up Deuchary Hill.
1) 1km - 5:53(5:53/km) 118/130bpm [694b/km] 262/W 10.2/13.14kmph
2) 1km - 6:03(6:03/km) 121/132bpm [733b/km] 256/W 9.92/11.69kmph
3) 1km - 6:02(6:02/km) 123/133bpm [741b/km] 278/W 9.94/13.53kmph
4) 1km - 6:24(6:24/km) 131/138bpm [837b/km] 282/W 9.37/11.18kmph
5) 1km - 6:57(6:57/km) 141/146bpm [980b/km] 289/W 8.63/10kmph
6) 1km - 12:34(12:34/km) 148/163bpm [1861b/km] 269/W 4.77/11.11kmph
7) 1km - 6:33(6:33/km) 129/142bpm [845b/km] 140/W 9.16/12.46kmph
8) 1km - 5:06(5:06/km) 119/125bpm [607b/km] 206/W 11.76/14.94kmph
9) 1km - 5:31(5:31/km) 117/122bpm [645b/km] 229/W 10.88/12.95kmph
10) 1km - 5:20(5:20/km) 116/126bpm [619b/km] 258/W 11.25/15kmph
11) 1km - 5:24(5:24/km) 114/126bpm [615b/km] 236/W 11.11/12.59kmph
12) 0.81km - 4:12(5:13/km) 118/124bpm [616b/km] 264/W 11.5/12.81kmph
5:53 6:03 6:02 6:24 6:57 12:34 6:33 5:06 5:31 5:20 5:24 4:12
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 |
2:33 |
2:33 |
10:11 |
111 68-129 |
1130 |
182 86-190 |
274 97-358 |
146/4 |
0.50 |
4:41 |
2:08 |
8:31 |
121 116-127 |
1031 |
182 176-192 |
255 192-335 |
10/6 |
0.75 |
7:16 |
2:36 |
10:23 |
128 117-132 |
1328 |
179 174-184 |
294 230-379 |
22/0 |
1.00 |
9:49 |
2:33 |
10:13 |
123 114-130 |
1256 |
179 172-186 |
261 166-335 |
14/7 |
1.25 |
12:00 |
2:11 |
8:44 |
114 110-122 |
996 |
176 168-182 |
238 140-321 |
14/4 |
1.50 |
14:20 |
2:19 |
9:17 |
123 119-127 |
1142 |
178 174-184 |
292 192-387 |
15/9 |
1.75 |
16:50 |
2:31 |
10:02 |
119 103-130 |
1194 |
179 172-204 |
273 171-369 |
15/1 |
2.00 |
19:16 |
2:26 |
9:45 |
128 123-133 |
1247 |
180 174-184 |
265 201-337 |
18/0 |
2.25 |
21:39 |
2:23 |
9:32 |
130 126-133 |
1239 |
181 176-188 |
282 217-353 |
24/1 |
2.50 |
24:33 |
2:53 |
11:33 |
135 127-138 |
1559 |
178 174-184 |
285 213-364 |
29/0 |
2.75 |
27:16 |
2:43 |
10:53 |
138 130-144 |
1503 |
177 170-186 |
286 225-378 |
25/0 |
3.00 |
30:02 |
2:46 |
11:03 |
143 138-146 |
1580 |
178 174-186 |
290 238-393 |
36/0 |
3.25 |
33:13 |
3:11 |
12:45 |
143 136-151 |
1824 |
177 164-190 |
289 190-422 |
35/0 |
3.50 |
38:42 |
5:29 |
21:55 |
154 148-163 |
3376 |
151 98-174 |
309 128-929 |
45/0 |
3.75 |
44:04 |
5:23 |
21:31 |
144 108-159 |
3098 |
159 64-216 |
252 70-679 |
41/1 |
4.00 |
47:03 |
2:58 |
11:52 |
135 126-142 |
1603 |
193 176-230 |
132 85-188 |
46/0 |
4.25 |
49:40 |
2:37 |
10:30 |
125 120-130 |
1312 |
189 172-224 |
140 86-220 |
14/30 |
4.50 |
51:38 |
1:58 |
7:54 |
121 117-126 |
955 |
183 180-190 |
198 160-257 |
0/85 |
4.75 |
53:44 |
2:06 |
8:24 |
122 119-125 |
1024 |
182 174-190 |
214 165-263 |
0/63 |
5.00 |
55:46 |
2:01 |
8:06 |
115 111-122 |
931 |
182 174-208 |
197 146-254 |
0/45 |
5.25 |
57:56 |
2:10 |
8:40 |
118 113-122 |
1023 |
182 178-188 |
228 181-288 |
1/37 |
5.50 |
1:00:21 |
2:25 |
9:41 |
116 106-122 |
1123 |
178 98-190 |
232 36-313 |
0/35 |
5.75 |
1:02:37 |
2:16 |
9:05 |
116 110-122 |
1054 |
181 172-192 |
255 187-386 |
2/21 |
6.00 |
1:04:36 |
1:59 |
7:56 |
119 111-126 |
944 |
181 178-186 |
250 184-355 |
4/18 |
6.25 |
1:06:42 |
2:06 |
8:25 |
115 110-120 |
968 |
182 174-212 |
258 175-331 |
7/15 |
6.50 |
1:08:52 |
2:09 |
8:38 |
118 111-126 |
1018 |
179 170-186 |
248 154-394 |
6/12 |
6.75 |
1:11:06 |
2:14 |
8:55 |
112 107-115 |
999 |
175 120-186 |
226 113-287 |
5/17 |
7.00 |
1:13:13 |
2:07 |
8:28 |
115 110-124 |
975 |
180 172-186 |
252 176-344 |
1/24 |
7.25 |
1:15:17 |
2:04 |
8:15 |
119 114-123 |
982 |
182 178-190 |
267 191-375 |
11/11 |
7.33 |
1:15:58 |
41 |
8:11 |
119 116-122 |
973 |
180 176-192 |
251 211-351 |
1/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.5 |
179 |
7.2 |
1:11:48 |
9:56 |
Walk |
4.2 |
116 |
0.1 |
3:13 |
30:32 |
Still |
1.3 |
- |
- |
57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:52 |
41.60% |
More |
800m |
3:55 |
7:54 |
48.54% |
More |
1km |
4:59 |
8:00 |
49.91% |
More |
Mile |
8:09 |
8:09 |
51.81% |
More |
5k |
26:27 |
8:31 |
54.37% |
More |
5 miles |
53:23 |
10:41 |
43.83% |
More |
10k |
1:05:06 |
10:29 |
44.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:11 |
9:11 |
46.03 |
5km |
30:33 |
9:50 |
47.07 |
5M |
50:35 |
10:07 |
46.26 |
10km |
1:03:41 |
10:15 |
45.88 |
10M |
1:45:27 |
10:33 |
45.78 |
Half |
2:20:24 |
10:43 |
45.14 |
20M |
3:39:52 |
11:00 |
45.67 |
Mara |
4:52:44 |
11:10 |
45.74 |
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