Wed 18th Mar 2020 at 9:00am by sheppardmk
Run > General
- Not good
-
Time
54:59
-
Miles
5.53
-
Min/mi
9:57
-
Pacing
60%
-
WAVA
51.42
-
Stride(cm)
99
-
Cals
797
-
Cadence
164
-
BPM
162
-
%MHR
94.6
-
B/mi
1609
-
Asc(m)
43
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 6:31(6:31/km) 144/159bpm 80cal 9.21/10.38kmph
2) 1km - 7:02(7:02/km) 157/185bpm 98cal 8.53/9.27kmph
3) 1km - 6:18(6:18/km) 160/186bpm 90cal 9.51/10.81kmph
4) 1km - 6:19(6:19/km) 158/162bpm 90cal 9.49/10.38kmph
5) 1km - 6:06(6:06/km) 172/195bpm 92cal 9.83/10.48kmph
6) 1km - 6:15(6:15/km) 171/180bpm 95cal 9.59/11.02kmph
7) 1km - 5:54(5:54/km) 171/179bpm 91cal 10.18/11.12kmph
8) 1km - 5:42(5:42/km) 168/179bpm 87cal 10.54/11.12kmph
9) 0.9km - 4:52(5:25/km) 165/169bpm 74cal 11.08/11.89kmph
6:31 7:02 6:18 6:19 6:06 6:15 5:54 5:42 4:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:34 |
2:34 |
10:17 |
135 96-154 |
1389 |
170 160-182 |
10/3 |
0.50 |
5:12 |
2:38 |
10:32 |
147 139-158 |
1547 |
164 162-168 |
2/5 |
0.75 |
8:00 |
2:48 |
11:10 |
152 142-172 |
1698 |
164 160-168 |
7/5 |
1.00 |
11:00 |
3:00 +12
|
12:01 |
156 152-167 |
1875 |
162 122-170 |
7/5 |
1.25 |
13:50 |
2:50 |
11:19 |
164 153-185 |
1857 |
163 160-166 |
7/2 |
1.50 |
16:32 |
2:42 |
10:49 |
161 156-172 |
1742 |
164 156-174 |
13/4 |
1.75 |
18:58 |
2:26 |
9:42 |
154 145-163 |
1494 |
164 156-168 |
5/12 |
2.00 |
21:28 |
2:30 |
10:02 |
163 149-186 |
1634 |
164 158-168 |
3/9 |
2.25 |
24:00 |
2:32 |
10:10 |
158 156-160 |
1605 |
165 164-168 |
7/4 |
2.50 |
26:32 |
2:31 |
10:05 |
159 157-161 |
1603 |
165 162-168 |
5/5 |
2.75 |
29:24 |
2:53 +24
|
11:31 |
173 154-195 |
1992 |
162 158-166 |
3/3 |
3.00 |
31:52 |
2:28 |
9:51 |
173 171-175 |
1705 |
164 160-168 |
2/4 |
3.25 |
34:22 |
2:29 |
9:57 |
173 168-179 |
1722 |
164 152-170 |
3/10 |
3.50 |
38:26 |
4:05 +1:42
|
16:20 |
165 140-179 |
2694 |
163 108-168 |
1/10 |
3.75 |
41:01 |
2:34 |
10:18 |
171 164-176 |
1760 |
165 158-172 |
5/4 |
4.00 |
43:22 |
2:21 |
9:26 |
172 171-174 |
1622 |
165 162-168 |
5/6 |
4.25 |
45:46 |
2:23 |
9:34 |
171 167-173 |
1635 |
165 164-168 |
5/0 |
4.50 |
49:58 |
4:12 +1:54
|
16:48 |
171 152-179 |
2873 |
165 112-176 |
8/1 |
4.75 |
52:21 |
2:23 |
9:34 |
164 148-173 |
1569 |
166 164-168 |
6/6 |
5.00 |
54:34 |
2:13 |
8:51 |
166 165-168 |
1468 |
168 166-172 |
4/7 |
5.25 |
58:38 |
4:05 +1:57
|
16:18 |
164 159-168 |
2673 |
167 116-176 |
4/4 |
5.50 |
1:00:50 |
2:12 |
8:48 |
166 162-169 |
1460 |
170 162-174 |
4/5 |
5.53 |
1:01:06 |
16 |
9:03 |
165 163-166 |
1492 |
166 160-170 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.8 |
165 |
5.5 |
54:49 |
10:04 |
Walk |
9.0 |
112 |
0 |
5:34 |
7:59:52 |
Pause |
1.2 |
- |
- |
43 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:22 |
41.85% |
More |
800m |
4:20 |
8:43 |
47.80% |
More |
1km |
5:42 |
9:10 |
47.38% |
More |
Mile |
9:56 |
9:56 |
46.08% |
More |
5k |
32:49 |
10:34 |
47.54% |
More |
5 miles |
54:21 |
10:52 |
46.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:47 |
8:47 |
52.14 |
5km |
29:38 |
9:32 |
52.65 |
5M |
49:21 |
9:52 |
51.63 |
10km |
1:02:18 |
10:02 |
51.14 |
10M |
1:43:46 |
10:23 |
50.83 |
Half |
2:18:36 |
10:35 |
50.01 |
20M |
3:38:09 |
10:54 |
50.35 |
Mara |
4:51:23 |
11:07 |
50.26 |
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