Wed 23rd Dec 2020 at 8:00am by sheppardmk
Run > General
- Not good
-
Time
47:53
-
Miles
5.05
-
Min/mi
9:29
-
Pacing
67%
-
WAVA
54.26
-
Stride(cm)
104
-
Cals
575
-
Cadence
164
-
BPM
145
-
%MHR
84.9
-
B/mi
1376
-
Asc(m)
41
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 7:00(7:00/km) 134/146bpm 77cal 8.58/10.04kmph
2) 1km - 6:32(6:32/km) 137/146bpm 73cal 9.19/9.94kmph
3) 1km - 6:12(6:12/km) 140/150bpm 71cal 9.67/10.98kmph
4) 1km - 5:50(5:50/km) 143/154bpm 67cal 10.28/11.02kmph
5) 1km - 5:43(5:43/km) 147/153bpm 69cal 10.5/11.46kmph
6) 1km - 5:36(5:36/km) 156/170bpm 75cal 10.73/11.79kmph
7) 1km - 5:09(5:09/km) 157/169bpm 69cal 11.64/12.46kmph
8) 1km - 5:11(5:11/km) 152/160bpm 66cal 11.56/13.07kmph
9) 0.13km - 40(5:15/km) 152/154bpm 8cal 11.43/12.19kmph
7:00 6:32 6:12 5:50 5:43 5:36 5:09 5:11 40
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:54 |
2:54 |
11:34 |
131 93-146 |
1516 |
161 116-170 |
5/9 |
0.50 |
5:43 |
2:50 |
11:19 |
136 129-140 |
1540 |
161 158-164 |
6/3 |
0.75 |
8:27 |
2:43 |
10:53 |
135 128-139 |
1470 |
160 156-162 |
8/2 |
1.00 |
11:00 |
2:33 |
10:11 |
135 126-140 |
1375 |
160 154-166 |
6/11 |
1.25 |
13:38 |
2:39 |
10:34 |
139 135-146 |
1469 |
161 156-166 |
7/6 |
1.50 |
16:39 |
3:01 +25
|
12:02 |
140 135-145 |
1686 |
160 116-168 |
11/4 |
1.75 |
19:38 |
3:00 +36
|
11:59 |
138 123-146 |
1653 |
161 94-172 |
11/4 |
2.00 |
22:34 |
2:56 +32
|
11:43 |
145 141-151 |
1699 |
162 116-168 |
6/7 |
2.25 |
26:28 |
3:54 +1:29
|
15:37 |
140 105-151 |
2187 |
161 116-168 |
6/4 |
2.50 |
28:44 |
2:15 |
9:00 |
140 110-154 |
1261 |
164 158-168 |
4/8 |
2.75 |
31:18 |
2:34 +12
|
10:17 |
147 141-151 |
1512 |
167 158-174 |
5/5 |
3.00 |
33:47 |
2:29 +12
|
9:57 |
148 141-153 |
1472 |
164 116-168 |
6/7 |
3.25 |
36:28 |
2:41 +25
|
10:43 |
150 142-164 |
1608 |
167 162-172 |
5/5 |
3.50 |
39:30 |
3:02 +49
|
12:07 |
156 151-163 |
1891 |
165 116-174 |
7/11 |
3.75 |
41:43 |
2:14 |
8:55 |
159 148-169 |
1418 |
167 160-172 |
4/10 |
4.00 |
44:24 |
2:40 +31
|
10:40 |
153 145-167 |
1633 |
166 116-176 |
6/10 |
4.25 |
46:46 |
2:23 +22
|
9:31 |
163 157-168 |
1551 |
169 114-176 |
4/6 |
4.50 |
50:07 |
3:20 +1:18
|
13:21 |
154 143-160 |
2057 |
170 116-184 |
8/5 |
4.75 |
52:13 |
2:07 |
8:27 |
154 150-158 |
1302 |
172 168-180 |
4/6 |
5.00 |
55:02 |
2:49 +45
|
11:15 |
150 136-160 |
1687 |
172 168-178 |
6/5 |
5.05 |
55:55 |
53 +27
|
17:55 |
153 151-154 |
2742 |
165 118-184 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.3 |
165 |
5 |
47:16 |
9:57 |
Walk |
10.1 |
114 |
0 |
5:56 |
4:26:26 |
Pause |
4.6 |
- |
- |
2:43 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
43.17% |
More |
800m |
4:29 |
9:02 |
46.52% |
More |
1km |
5:54 |
9:30 |
46.04% |
More |
Mile |
9:58 |
9:58 |
46.34% |
More |
5k |
33:35 |
10:48 |
46.87% |
More |
5 miles |
54:57 |
10:59 |
46.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:26 |
8:26 |
54.76 |
5km |
28:27 |
9:09 |
55.31 |
5M |
47:23 |
9:29 |
54.25 |
10km |
59:48 |
9:37 |
53.77 |
10M |
1:39:36 |
9:58 |
53.45 |
Half |
2:13:02 |
10:09 |
52.60 |
20M |
3:29:24 |
10:28 |
52.95 |
Mara |
4:39:42 |
10:41 |
52.86 |
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