Sat 11th Sep 2021 at 9:00am by sheppardmk
Run > Race
- Not good
- warm
-
Time
23:17
-
Miles
3.11
-
Min/mi
7:29
-
Pacing
94%
-
WAVA
68.17
-
Stride(cm)
119
-
Cals
293
-
Cadence
181
-
BPM
147
-
%MHR
86
-
B/mi
1101
-
Asc(m)
3
-
Hillscore
2
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 4:40(4:40/km) 144/161bpm [671b/km] 56cal 12.88/16.09kmph
2) 1km - 4:37(4:37/km) 148/155bpm [684b/km] 59cal 12.99/14.01kmph
3) 1km - 4:47(4:47/km) 149/157bpm [712b/km] 61cal 12.56/13.37kmph
4) 1km - 4:36(4:36/km) 149/157bpm [686b/km] 59cal 13.03/13.94kmph
5) 1km - 4:34(4:34/km) 148/154bpm [676b/km] 58cal 13.13/14.58kmph
6) 0.02km - 4(3:11/km) 156/156bpm [497b/km] 18.81/14.78kmph
4:40 4:37 4:47 4:36 4:34 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
54 |
54 |
7:09 |
129 79-161 |
921 |
188 116-200 |
1/2 |
0.25 |
1:53 |
59 |
7:55 |
147 138-161 |
1163 |
183 178-190 |
1/3 |
0.38 |
2:52 |
59 |
7:50 |
148 147-150 |
1160 |
181 180-184 |
5/2 |
0.50 |
3:45 |
53 |
7:03 |
150 149-151 |
1057 |
182 180-184 |
2/13 |
0.63 |
4:42 |
57 |
7:39 |
149 146-150 |
1141 |
180 178-182 |
15/3 |
0.75 |
5:40 |
58 |
7:48 |
145 141-149 |
1130 |
180 178-182 |
9/6 |
0.88 |
6:37 |
57 |
7:34 |
148 146-150 |
1119 |
179 178-182 |
3/4 |
1.00 |
7:30 |
53 |
7:00 |
149 147-150 |
1044 |
181 178-186 |
5/10 |
1.13 |
8:24 |
55 |
7:18 |
149 146-152 |
1089 |
181 178-184 |
7/4 |
1.25 |
9:20 |
56 |
7:25 |
152 149-157 |
1128 |
180 176-186 |
2/8 |
1.38 |
10:18 |
57 |
7:39 |
151 149-155 |
1156 |
181 180-184 |
3/3 |
1.50 |
11:16 |
58 |
7:44 |
150 149-151 |
1160 |
178 176-180 |
3/10 |
1.63 |
12:12 |
57 |
7:33 |
149 146-151 |
1124 |
178 176-180 |
8/2 |
1.75 |
13:11 |
59 |
7:54 |
148 146-149 |
1170 |
177 176-178 |
4/4 |
1.88 |
14:09 |
57 |
7:39 |
148 146-150 |
1132 |
178 176-180 |
9/4 |
2.00 |
15:02 |
53 |
7:07 |
150 147-154 |
1067 |
178 174-184 |
10/12 |
2.13 |
15:56 |
54 |
7:11 |
150 147-157 |
1077 |
180 178-186 |
4/4 |
2.25 |
16:51 |
55 |
7:22 |
149 144-153 |
1097 |
180 176-184 |
3/7 |
2.38 |
17:48 |
57 |
7:36 |
147 144-150 |
1117 |
180 176-182 |
3/8 |
2.50 |
18:47 |
59 |
7:52 |
150 146-154 |
1181 |
179 178-182 |
1/9 |
2.63 |
19:43 |
56 |
7:26 |
146 142-151 |
1086 |
178 176-180 |
2/3 |
2.75 |
20:40 |
57 |
7:34 |
148 147-150 |
1119 |
180 176-182 |
12/5 |
2.88 |
21:35 |
55 |
7:23 |
147 146-150 |
1086 |
179 178-180 |
12/2 |
3.00 |
22:33 |
58 |
7:45 |
150 148-153 |
1163 |
179 174-182 |
5/12 |
3.12 |
23:19 |
46 |
6:22 |
151 149-156 |
960 |
185 180-194 |
10/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
180 |
3.1 |
23:15 |
7:28 |
Walk |
0.3 |
116 |
0 |
4 |
10:43 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
50.36% |
More |
800m |
3:36 |
7:14 |
58.51% |
More |
1km |
4:33 |
7:20 |
60.19% |
More |
Mile |
7:26 |
7:26 |
62.72% |
More |
5k |
23:12 |
7:28 |
68.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:54 |
6:54 |
67.50 |
5km |
23:15 |
7:29 |
68.27 |
5M |
38:44 |
7:45 |
66.97 |
10km |
48:54 |
7:52 |
66.36 |
10M |
1:21:26 |
8:09 |
65.99 |
Half |
1:48:47 |
8:18 |
64.93 |
20M |
2:51:13 |
8:34 |
65.38 |
Mara |
3:48:42 |
8:44 |
65.26 |
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