Thu 17th Jun 2021 at 12:00pm by Gepard
Run > Easy
-
Time
23:16
-
Miles
2.10
-
Min/mi
11:05
-
Pacing
82%
-
WAVA
37.10
-
Stride(cm)
100
-
Cals
245
-
Cadence
144
-
BPM
180
-
%MHR
87
-
B/mi
1995
-
Asc(m)
23
-
Hillscore
1
-
Surface
Road
Notes & Comments
20 min training plan run
Split Summary
===
1) 1km - 6:17(6:17/km) 165/182bpm [1038b/km] 62cal 9.54/10.98kmph
2) 1km - 6:24(6:24/km) 188/195bpm [1203b/km] 71cal 9.38/10.04kmph
3) 1km - 6:55(6:55/km) 198/204bpm [1370b/km] 81cal 8.67/10.11kmph
4) 0.07km - 24(5:59/km) 203/203bpm [1214b/km] 4cal 10.03/8.8kmph
5) 0.31km - 3:16(10:35/km) 170/204bpm [1799b/km] 27cal 5.67/9.47kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
37 |
37 |
9:58 |
130 104-146 |
1295 |
141 100-146 |
1/4 |
0.13 |
1:13 |
36 |
9:38 |
144 142-147 |
1387 |
145 144-148 |
0/3 |
0.19 |
1:56 |
43 |
11:20 |
152 144-169 |
1723 |
145 144-148 |
0/5 |
0.25 |
2:35 |
39 |
10:18 |
172 170-174 |
1771 |
147 144-148 |
2/0 |
0.31 |
3:12 |
37 |
9:55 |
173 172-175 |
1714 |
148 146-150 |
2/1 |
0.38 |
3:46 |
34 |
9:11 |
173 171-174 |
1589 |
150 148-152 |
1/2 |
0.44 |
4:26 |
40 |
10:43 |
176 174-178 |
1887 |
149 146-150 |
0/3 |
0.50 |
5:04 |
37 |
9:54 |
177 176-179 |
1752 |
150 148-150 |
0/3 |
0.56 |
5:41 |
38 |
10:07 |
179 179-180 |
1812 |
151 148-152 |
0/3 |
0.63 |
6:19 |
37 |
9:59 |
179 177-183 |
1788 |
148 144-150 |
0/2 |
0.69 |
6:58 |
39 |
10:32 |
184 183-186 |
1938 |
149 148-152 |
1/2 |
0.75 |
7:37 |
39 |
10:25 |
182 181-184 |
1895 |
151 150-152 |
1/1 |
0.81 |
8:16 |
38 |
10:10 |
184 183-185 |
1872 |
152 150-154 |
0/1 |
0.88 |
8:52 |
37 |
9:45 |
185 183-188 |
1802 |
152 150-154 |
1/1 |
0.94 |
9:31 |
38 |
10:15 |
188 186-191 |
1927 |
152 152-152 |
1/2 |
1.00 |
10:07 |
36 |
9:35 |
192 191-193 |
1840 |
152 150-154 |
1/2 |
1.06 |
10:49 |
43 |
11:25 |
192 190-193 |
2191 |
152 150-152 |
2/1 |
1.13 |
11:25 |
36 |
9:31 |
194 192-194 |
1845 |
152 150-154 |
2/0 |
1.19 |
12:12 |
47 |
12:39 |
192 191-194 |
2428 |
152 152-154 |
1/2 |
1.25 |
12:47 |
35 |
9:12 |
195 193-197 |
1794 |
152 150-154 |
0/2 |
1.31 |
13:21 |
34 |
9:09 |
197 196-198 |
1802 |
152 150-154 |
2/2 |
1.38 |
13:59 |
38 |
10:04 |
197 195-198 |
1983 |
153 152-154 |
4/1 |
1.44 |
14:38 |
39 |
10:18 |
195 193-197 |
2007 |
153 152-154 |
2/2 |
1.50 |
15:19 |
41 |
11:02 |
196 195-197 |
2163 |
153 152-154 |
3/1 |
1.56 |
16:03 |
44 |
11:44 |
198 196-200 |
2322 |
153 152-154 |
3/1 |
1.63 |
16:41 |
38 |
10:04 |
200 198-201 |
2012 |
152 152-154 |
4/0 |
1.69 |
17:21 |
41 |
10:53 |
198 194-200 |
2155 |
153 152-154 |
4/0 |
1.75 |
18:04 |
43 |
11:21 |
197 194-199 |
2237 |
153 152-154 |
1/2 |
1.81 |
18:56 |
52 |
13:53 |
199 198-201 |
2763 |
152 150-154 |
0/3 |
1.88 |
19:41 |
45 |
12:05 |
203 201-204 |
2454 |
153 152-154 |
1/1 |
1.94 |
20:29 |
47 |
12:36 |
201 196-204 |
2531 |
134 110-154 |
1/2 |
2.00 |
21:32 |
1:04 |
16:58 |
182 173-193 |
3089 |
113 108-116 |
1/2 |
2.06 |
22:37 |
1:05 |
17:17 |
156 151-169 |
2695 |
112 112-114 |
2/3 |
2.10 |
23:15 |
38 |
18:37 |
152 149-156 |
2829 |
111 104-112 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.1 |
150 |
1.9 |
20:15 |
10:30 |
Walk |
12.9 |
111 |
0.2 |
3:00 |
17:46 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:32 |
31.28% |
More |
800m |
4:56 |
9:55 |
34.26% |
More |
1km |
6:12 |
9:59 |
35.76% |
More |
Mile |
10:03 |
10:03 |
38.30% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:36 |
10:36 |
36.30 |
5km |
35:14 |
11:20 |
37.06 |
5M |
58:21 |
11:40 |
36.49 |
10km |
1:13:28 |
11:49 |
36.26 |
10M |
2:01:40 |
12:10 |
36.20 |
Half |
2:41:59 |
12:22 |
35.71 |
20M |
4:13:40 |
12:41 |
36.14 |
Mara |
5:37:44 |
12:53 |
36.19 |
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