Wed 30th Dec 2020 at 8:00am by sheppardmk
Run > General
- Not good
- cold
-
Time
42:18
-
Miles
4.85
-
Min/mi
8:43
-
Pacing
66%
-
WAVA
58.89
-
Stride(cm)
108
-
Cals
575
-
Cadence
170
-
BPM
159
-
%MHR
93.2
-
B/mi
1390
-
Asc(m)
42
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 6:34(6:34/km) 152/169bpm 81cal 9.14/10.18kmph
2) 1km - 5:54(5:54/km) 154/162bpm 75cal 10.17/11.08kmph
3) 1km - 5:39(5:39/km) 163/173bpm 79cal 10.61/11.46kmph
4) 1km - 5:33(5:33/km) 160/176bpm 77cal 10.81/11.25kmph
5) 1km - 5:08(5:08/km) 163/177bpm 73cal 11.68/12.02kmph
6) 1km - 4:49(4:49/km) 165/185bpm 68cal 12.45/13.37kmph
7) 1km - 5:04(5:04/km) 164/178bpm 72cal 11.84/13.47kmph
8) 0.8km - 3:36(4:29/km) 160/170bpm 50cal 13.36/13.77kmph
6:34 5:54 5:39 5:33 5:08 4:49 5:04 3:36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:38 |
2:38 |
10:31 |
140 96-154 |
1473 |
165 162-170 |
4/8 |
0.50 |
5:20 |
2:42 |
10:47 |
159 153-168 |
1715 |
166 160-174 |
2/4 |
0.75 |
8:16 |
2:57 +31
|
11:47 |
151 145-159 |
1780 |
168 166-174 |
6/2 |
1.00 |
10:57 |
2:41 +18
|
10:43 |
155 150-160 |
1662 |
170 168-174 |
7/4 |
1.25 |
13:23 |
2:25 |
9:42 |
154 148-161 |
1493 |
170 168-176 |
8/2 |
1.50 |
16:51 |
3:29 +1:15
|
13:54 |
158 138-168 |
2196 |
169 164-178 |
6/9 |
1.75 |
19:07 |
2:16 |
9:04 |
167 163-171 |
1515 |
169 166-176 |
5/5 |
2.00 |
22:06 |
2:58 +42
|
11:54 |
162 142-176 |
1927 |
170 116-176 |
9/2 |
2.25 |
24:57 |
2:51 +34
|
11:24 |
162 154-173 |
1846 |
173 162-180 |
15/3 |
2.50 |
28:11 |
3:14 +1:03
|
12:57 |
160 157-165 |
2073 |
170 116-180 |
10/1 |
2.75 |
30:13 |
2:02 |
8:10 |
164 158-168 |
1339 |
174 170-178 |
4/3 |
3.00 |
33:45 |
3:32 +1:28
|
14:08 |
163 141-175 |
2303 |
171 116-180 |
6/5 |
3.25 |
35:48 |
2:02 |
8:10 |
159 149-165 |
1298 |
170 166-176 |
4/15 |
3.50 |
37:40 |
1:52 |
7:28 |
169 155-184 |
1261 |
172 170-176 |
0/19 |
3.75 |
40:24 |
2:45 +47
|
10:59 |
163 151-175 |
1790 |
175 166-180 |
5/8 |
4.00 |
44:08 |
3:43 +1:38
|
14:53 |
162 144-178 |
2411 |
172 118-178 |
6/5 |
4.25 |
46:40 |
2:33 +28
|
10:11 |
167 161-171 |
1701 |
177 172-182 |
6/7 |
4.50 |
49:06 |
2:25 +34
|
9:42 |
162 156-171 |
1571 |
172 116-182 |
0/8 |
4.75 |
51:07 |
2:01 +12
|
8:05 |
161 157-165 |
1302 |
180 168-184 |
6/6 |
4.85 |
51:49 |
42 |
7:10 |
159 158-161 |
1140 |
184 182-186 |
3/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.2 |
171 |
4.8 |
41:34 |
9:49 |
Walk |
7.7 |
116 |
0 |
4:25 |
4:04:43 |
Pause |
10.1 |
- |
- |
5:50 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
50.11% |
More |
800m |
3:46 |
7:35 |
55.42% |
More |
1km |
5:19 |
8:34 |
51.08% |
More |
Mile |
9:24 |
9:24 |
49.13% |
More |
5k |
32:48 |
10:33 |
47.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:47 |
7:47 |
59.34 |
5km |
26:14 |
8:27 |
59.98 |
5M |
43:42 |
8:44 |
58.83 |
10km |
55:10 |
8:53 |
58.28 |
10M |
1:31:53 |
9:11 |
57.94 |
Half |
2:02:44 |
9:22 |
57.01 |
20M |
3:13:10 |
9:40 |
57.40 |
Mara |
4:18:02 |
9:51 |
57.30 |
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