Thu 31st Dec 2020 at 8:00am by sheppardmk
Run > General
- Not good
- cold
-
Time
30:04
-
Miles
3.15
-
Min/mi
9:33
-
Pacing
80.2%
-
WAVA
53.10
-
Stride(cm)
102
-
Cals
383
-
Cadence
166
-
BPM
153
-
%MHR
89.7
-
B/mi
1465
-
Asc(m)
54
-
Hillscore
2
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 6:35(6:35/km) 142/156bpm 74cal 9.11/10.92kmph
2) 1km - 6:39(6:39/km) 153/157bpm 83cal 9.02/9.81kmph
3) 1km - 5:58(5:58/km) 156/163bpm 78cal 10.04/11.22kmph
4) 1km - 5:14(5:14/km) 159/164bpm 71cal 11.45/12.19kmph
5) 1km - 5:18(5:18/km) 161/183bpm 73cal 11.3/11.92kmph
6) 0.07km - 19(4:43/km) 166/172bpm 4cal 12.72/11.72kmph
6:35 6:39 5:58 5:14 5:18 19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:22 |
1:22 |
10:58 |
131 95-148 |
1438 |
164 116-170 |
2/4 |
0.25 |
2:42 |
1:20 |
10:37 |
149 143-156 |
1583 |
163 162-164 |
2/4 |
0.38 |
3:59 |
1:17 |
10:18 |
144 140-146 |
1482 |
163 160-166 |
3/2 |
0.50 |
5:19 |
1:20 |
10:36 |
144 142-145 |
1527 |
163 162-166 |
2/1 |
0.63 |
6:39 |
1:20 |
10:39 |
146 143-149 |
1556 |
163 160-166 |
2/2 |
0.75 |
8:00 |
1:22 |
10:54 |
152 146-155 |
1657 |
165 160-170 |
2/3 |
0.88 |
9:19 |
1:19 |
10:31 |
152 150-155 |
1600 |
162 160-164 |
4/2 |
1.00 |
10:41 |
1:22 |
10:55 |
153 151-156 |
1669 |
163 158-172 |
3/2 |
1.13 |
12:19 |
1:38 +19
|
13:02 |
152 148-154 |
1980 |
164 116-172 |
10/0 |
1.25 |
13:37 |
1:18 |
10:24 |
155 154-157 |
1612 |
164 160-168 |
4/1 |
1.38 |
14:49 |
1:12 |
9:38 |
155 153-158 |
1494 |
164 160-168 |
1/4 |
1.50 |
16:10 |
1:21 +10
|
10:45 |
156 154-159 |
1678 |
166 164-170 |
2/2 |
1.63 |
17:21 |
1:11 |
9:29 |
157 153-160 |
1489 |
165 162-168 |
1/2 |
1.75 |
18:35 |
1:14 |
9:50 |
157 153-163 |
1545 |
166 162-170 |
2/2 |
1.88 |
19:47 |
1:12 |
9:38 |
159 157-160 |
1531 |
169 166-172 |
1/0 |
2.00 |
20:57 |
1:10 |
9:17 |
156 152-162 |
1448 |
168 164-172 |
2/0 |
2.13 |
22:43 |
1:47 +47
|
14:14 |
159 157-161 |
2263 |
168 166-170 |
2/4 |
2.25 |
23:46 |
1:03 |
8:20 |
158 156-161 |
1318 |
168 166-170 |
0/9 |
2.38 |
25:06 |
1:20 +21
|
10:44 |
159 157-161 |
1705 |
168 164-172 |
2/9 |
2.50 |
26:11 |
1:04 |
8:35 |
161 159-163 |
1383 |
170 166-172 |
2/4 |
2.63 |
27:30 |
1:20 +15
|
10:36 |
156 147-162 |
1654 |
165 116-172 |
4/1 |
2.75 |
28:36 |
1:06 |
8:49 |
160 151-170 |
1410 |
167 166-172 |
2/6 |
2.88 |
29:51 |
1:15 +11
|
9:56 |
161 152-166 |
1600 |
169 116-176 |
4/2 |
3.00 |
31:18 |
1:27 +25
|
11:38 |
165 158-172 |
1921 |
168 116-176 |
4/0 |
3.13 |
32:21 |
1:03 |
8:25 |
168 157-183 |
1414 |
173 168-178 |
1/2 |
3.15 |
32:31 |
10 |
7:30 |
163 163-163 |
1222 |
172 172-172 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.3 |
166 |
3.1 |
29:52 |
10:05 |
Walk |
2.7 |
116 |
0 |
55 |
1:25:43 |
Pause |
5.1 |
- |
- |
1:44 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
8:00 |
44.08% |
More |
800m |
4:24 |
8:52 |
47.38% |
More |
1km |
5:43 |
9:12 |
47.54% |
More |
Mile |
9:33 |
9:33 |
48.40% |
More |
5k |
32:05 |
10:20 |
49.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:47 |
8:47 |
52.58 |
5km |
29:38 |
9:32 |
53.10 |
5M |
49:20 |
9:52 |
52.11 |
10km |
1:02:17 |
10:01 |
51.62 |
10M |
1:43:44 |
10:22 |
51.32 |
Half |
2:18:34 |
10:35 |
50.49 |
20M |
3:38:05 |
10:54 |
50.84 |
Mara |
4:51:18 |
11:07 |
50.75 |
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