Wed 6th Jan 2021 at 8:00am by sheppardmk
Run > General
- Not good
- cold
-
Time
57:39
-
Miles
6.22
-
Min/mi
9:16
-
Pacing
46%
-
WAVA
55.83
-
Stride(cm)
105
-
Cals
787
-
Cadence
166
-
BPM
158
-
%MHR
92.4
-
B/mi
1465
-
Asc(m)
42
-
Hillscore
4
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 6:19(6:19/km) 142/210bpm 74cal 9.49/11.35kmph
2) 1km - 6:31(6:31/km) 155/161bpm 86cal 9.2/9.34kmph
3) 1km - 6:19(6:19/km) 159/168bpm 88cal 9.49/11.19kmph
4) 1km - 6:15(6:15/km) 154/187bpm 82cal 9.6/10.78kmph
5) 1km - 5:59(5:59/km) 149/175bpm 73cal 10.02/11.08kmph
6) 1km - 5:28(5:28/km) 167/192bpm 80cal 10.98/11.66kmph
7) 1km - 5:26(5:26/km) 164/171bpm 79cal 11.03/12.23kmph
8) 1km - 5:13(5:13/km) 170/184bpm 78cal 11.51/12.33kmph
9) 1km - 5:12(5:12/km) 164/172bpm 77cal 11.53/12.26kmph
10) 1km - 4:53(4:53/km) 160/168bpm 70cal 12.3/13.64kmph
11) 0.01km - 3(5:40/km) 161/161bpm 10.59/13.37kmph
6:19 6:31 6:19 6:15 5:59 5:28 5:26 5:13 5:12 4:53 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:07 |
3:07 +32
|
12:28 |
124 85-142 |
1547 |
164 116-174 |
3/5 |
0.50 |
5:36 |
2:29 |
9:57 |
170 130-209 |
1691 |
166 164-170 |
6/4 |
0.75 |
8:14 |
2:38 |
10:32 |
153 148-157 |
1612 |
164 162-168 |
7/3 |
1.00 |
10:52 |
2:38 |
10:32 |
156 152-159 |
1643 |
163 160-166 |
5/4 |
1.25 |
13:27 |
2:35 |
10:21 |
155 149-159 |
1604 |
162 156-166 |
8/8 |
1.50 |
16:14 |
2:47 +16
|
11:06 |
155 147-158 |
1721 |
160 116-168 |
4/8 |
1.75 |
18:48 |
2:34 |
10:16 |
163 157-167 |
1673 |
163 160-168 |
7/6 |
2.00 |
22:21 |
3:33 +1:00
|
14:11 |
164 148-187 |
2325 |
163 156-168 |
5/7 |
2.25 |
24:48 |
2:27 |
9:48 |
155 142-182 |
1519 |
163 160-166 |
6/5 |
2.50 |
27:20 |
2:32 |
10:09 |
152 146-155 |
1542 |
162 160-166 |
4/5 |
2.75 |
32:37 |
5:17 +2:58
|
21:09 |
142 101-156 |
3004 |
166 116-188 |
12/1 |
3.00 |
35:10 |
2:33 |
10:11 |
150 146-154 |
1528 |
166 162-170 |
9/4 |
3.25 |
37:28 |
2:18 |
9:13 |
164 145-192 |
1511 |
167 166-170 |
11/0 |
3.50 |
40:54 |
3:26 +1:19
|
13:45 |
168 158-181 |
2311 |
168 162-172 |
11/13 |
3.75 |
44:38 |
3:44 +1:24
|
14:56 |
167 142-178 |
2493 |
164 116-172 |
10/2 |
4.00 |
46:54 |
2:16 |
9:03 |
160 138-171 |
1449 |
167 164-172 |
5/3 |
4.25 |
48:56 |
2:02 |
8:07 |
168 166-170 |
1364 |
171 166-178 |
5/12 |
4.50 |
52:19 |
3:23 +1:17
|
13:32 |
163 148-169 |
2205 |
166 116-178 |
5/3 |
4.75 |
54:33 |
2:14 +6
|
8:57 |
172 167-184 |
1540 |
171 166-174 |
2/18 |
5.00 |
57:11 |
2:38 +32
|
10:31 |
170 160-174 |
1789 |
168 116-174 |
4/14 |
5.25 |
1:00:23 |
3:12 +1:10
|
12:50 |
162 151-167 |
2079 |
171 166-176 |
8/7 |
5.50 |
1:02:50 |
2:27 +17
|
9:47 |
165 162-166 |
1615 |
170 168-172 |
4/9 |
5.75 |
1:04:57 |
2:06 |
8:26 |
162 156-166 |
1365 |
172 168-178 |
2/6 |
6.00 |
1:07:43 |
2:46 +49
|
11:05 |
161 156-163 |
1784 |
173 162-182 |
1/6 |
6.22 |
1:09:43 |
2:00 +20
|
9:09 |
157 149-162 |
1436 |
180 120-194 |
5/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.4 |
167 |
6.2 |
56:49 |
10:31 |
Walk |
6.0 |
116 |
0 |
4:40 |
2:13:05 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
10.5 |
- |
- |
8:13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:05 |
43.62% |
More |
800m |
4:14 |
8:31 |
49.34% |
More |
1km |
5:46 |
9:18 |
47.09% |
More |
Mile |
9:30 |
9:30 |
48.64% |
More |
5k |
33:15 |
10:42 |
47.34% |
More |
5 miles |
56:32 |
11:18 |
45.47% |
More |
10k |
1:09:38 |
11:12 |
46.18% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:08 |
8:08 |
56.78 |
5km |
27:23 |
8:49 |
57.47 |
5M |
45:37 |
9:07 |
56.35 |
10km |
57:35 |
9:16 |
55.84 |
10M |
1:35:55 |
9:36 |
55.50 |
Half |
2:08:07 |
9:47 |
54.61 |
20M |
3:21:38 |
10:05 |
54.99 |
Mara |
4:29:20 |
10:17 |
54.89 |
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