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Sat 22nd Jan 2022 at 9:00am by sheppardmk

Run > Race
  • Not good
  • cold
  • Time
    23:10
  • Miles
    3.11
  • Min/mi
    7:27
  • Pacing
    91.3%
  • WAVA
    68.51
  • Stride(cm)
    120
  • Cals
    313
  • Cadence
    180
  • BPM
    153
  • %MHR
    89.3
  • B/mi
    1137
  • Asc(m)
    17
  • Hillscore
    3
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1km - 4:22(4:22/km) 143/154bpm [624b/km] 53cal 13.75/16.69kmph
2) 1km - 4:40(4:40/km) 151/156bpm [705b/km] 62cal 12.85/13.33kmph
3) 1km - 4:53(4:53/km) 154/165bpm [753b/km] 67cal 12.28/13.71kmph
4) 1km - 4:49(4:49/km) 159/178bpm [765b/km] 69cal 12.47/13.3kmph
5) 1km - 4:24(4:24/km) 157/190bpm [692b/km] 62cal 13.62/14.44kmph
6) 0.01km - 2(3:27/km) 159/159bpm [548b/km] 17.42/14.48kmph
4:22 4:40 4:53 4:49 4:24 2

Pace

2% 2% 14% 38% 44%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 51 51 6:46 130 90-154 880 197 186-206 0/2
0.25 1:42 51 6:51 143 136-150 980 182 180-184 3/3
0.38 2:35 53 7:01 147 143-148 1032 181 180-182 4/1
0.50 3:29 54 7:13 147 145-148 1060 179 178-182 4/5
0.63 4:23 54 7:13 148 146-150 1067 178 176-180 5/2
0.75 5:22 59 7:48 150 148-152 1171 177 174-180 5/4
0.88 6:19 57 7:39 150 149-151 1147 179 176-182 8/5
1.00 7:15 56 7:25 150 148-152 1113 178 172-182 4/3
1.13 8:11 56 7:29 154 152-155 1151 178 172-182 11/9
1.25 9:05 54 7:12 152 151-154 1095 179 178-182 15/7
1.38 9:59 54 7:11 151 150-152 1084 180 178-182 3/8
1.50 10:52 53 7:06 152 150-155 1080 179 176-180 6/10
1.63 11:50 59 7:49 159 153-164 1242 179 174-186 10/29
1.75 12:57 1:07 8:54 156 153-161 1389 176 168-184 15/7
1.88 14:00 1:03 8:21 153 150-154 1276 174 170-176 13/7
2.00 14:57 57 7:36 155 152-161 1179 176 172-180 6/1
2.13 15:55 58 7:46 155 152-158 1203 178 176-182 2/17
2.25 16:51 56 7:25 157 152-162 1164 178 176-186 15/3
2.38 17:53 1:02 8:16 170 161-178 1406 177 174-178 0/13
2.50 18:51 58 7:47 160 158-165 1245 176 172-180 27/13
2.63 19:46 55 7:17 160 157-162 1164 178 176-182 12/4
2.75 20:40 55 7:19 153 150-158 1119 180 178-182 7/9
2.88 21:35 55 7:16 157 151-161 1141 180 174-182 2/6
3.00 22:25 50 6:41 155 150-160 1037 181 180-184 10/0
3.11 23:10 45 6:40 166 152-190 1107 181 178-186 0/4

Heart

153/190max
  • Show Beats/Mile

Elevation

Asc 17m, Range 49m, Flat prediction 22:57
Elevation Graph
Biggest Climbs (m) Min/mi
19 10.8% 7:47
11 11.0% 10:01
See your biggest climbs

Cadence

180 (206 max) Stride Length: 120cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 179 3.1 23:10 7:27
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:41 53.02% More
800m 3:26 6:54 61.33% More
1km 4:20 6:58 64.14% More
Mile 7:13 7:13 66.81% More
5k 23:07 7:26 68.66% More

Predictions

Dist Time Per Mile WAVA
1M 6:52 6:52 70.18
5km 23:08 7:27 68.61
5M 38:32 7:42 67.35
10km 48:39 7:50 66.70
10M 1:21:02 8:06 65.88
Half 1:48:14 8:16 65.16
20M 2:50:21 8:31 64.89
Mara 3:47:33 8:41 65.03
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