Thu 16th Jun 2022 at 7:18pm by Gepard
Run > Progressive
-
Time
30:29
-
Miles
2.91
-
Min/mi
10:29
-
Pacing
87%
-
WAVA
40.34
-
Stride(cm)
102
-
Cals
342
-
Cadence
150
-
BPM
178
-
%MHR
85.9
-
B/mi
1863
-
Asc(m)
62
-
Hillscore
5
-
Surface
Road
Notes & Comments
5k training w/ Michka
First lap easy
second lap tempo
Split Summary
===
1) 2.31km - 16:21(7:05/km) 166/183bpm [1176b/km] 170cal
2) 2.31km - 13:28(5:49/km) 192/205bpm [1118b/km] 164cal
3) 0.07km - 40(9:40/km) 201/206bpm [1944b/km] 8cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:20 |
135 103-163 |
1531 |
148 144-150 |
1/1 |
0.25 |
2:54 |
1:29 |
11:52 |
164 160-167 |
1945 |
147 144-150 |
4/1 |
0.38 |
4:27 |
1:33 |
12:27 |
165 162-166 |
2055 |
146 144-148 |
7/0 |
0.50 |
5:44 |
1:17 |
10:14 |
168 165-172 |
1719 |
150 146-150 |
3/1 |
0.63 |
7:06 |
1:22 |
10:53 |
167 164-170 |
1819 |
149 146-150 |
0/4 |
0.75 |
8:31 |
1:25 |
11:23 |
176 170-178 |
2004 |
149 146-150 |
3/2 |
0.88 |
9:58 |
1:27 |
11:35 |
169 162-175 |
1959 |
150 148-152 |
2/3 |
1.00 |
11:20 |
1:22 |
10:56 |
162 158-164 |
1771 |
150 148-150 |
0/4 |
1.13 |
12:40 |
1:20 |
10:42 |
164 159-168 |
1754 |
150 148-152 |
0/12 |
1.25 |
14:09 |
1:29 |
11:51 |
179 168-183 |
2122 |
148 144-150 |
2/1 |
1.38 |
15:34 |
1:25 |
11:21 |
176 167-183 |
1998 |
150 148-152 |
9/0 |
1.50 |
16:59 |
1:24 |
11:16 |
178 165-187 |
2004 |
147 140-152 |
0/7 |
1.63 |
18:14 |
1:16 |
10:05 |
188 182-191 |
1894 |
150 150-152 |
3/1 |
1.75 |
19:35 |
1:21 |
10:46 |
190 190-191 |
2046 |
150 148-150 |
4/1 |
1.88 |
20:49 |
1:14 |
9:54 |
192 190-193 |
1900 |
152 150-154 |
8/0 |
2.00 |
22:00 |
1:10 |
9:24 |
189 187-191 |
1777 |
152 150-154 |
3/3 |
2.13 |
23:16 |
1:16 |
10:08 |
187 183-192 |
1894 |
150 150-152 |
3/6 |
2.25 |
24:27 |
1:11 |
9:29 |
193 191-194 |
1831 |
151 150-152 |
4/1 |
2.38 |
25:34 |
1:07 |
8:56 |
191 190-193 |
1706 |
152 150-154 |
0/4 |
2.50 |
26:35 |
1:01 |
8:09 |
189 187-191 |
1540 |
154 152-156 |
0/12 |
2.63 |
27:42 |
1:06 |
8:52 |
196 191-198 |
1738 |
153 150-156 |
3/1 |
2.75 |
28:55 |
1:13 |
9:45 |
202 197-204 |
1971 |
152 150-154 |
8/0 |
2.88 |
29:51 |
56 |
7:30 |
203 201-205 |
1522 |
163 154-168 |
3/6 |
2.91 |
30:29 |
38 |
16:14 |
200 194-205 |
3247 |
147 146-148 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
73.0 |
151 |
2.2 |
22:15 |
9:58 |
Walk |
27.0 |
146 |
0.7 |
8:13 |
12:02 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:25 |
35.69% |
More |
800m |
4:13 |
8:29 |
40.45% |
More |
1km |
5:21 |
8:36 |
41.83% |
More |
Mile |
8:59 |
8:59 |
43.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:50 |
9:50 |
39.36 |
5km |
32:40 |
10:31 |
40.24 |
5M |
54:06 |
10:49 |
39.54 |
10km |
1:08:07 |
10:58 |
39.27 |
10M |
1:52:48 |
11:17 |
39.19 |
Half |
2:30:11 |
11:28 |
38.65 |
20M |
3:55:12 |
11:46 |
39.11 |
Mara |
5:13:08 |
11:57 |
39.17 |
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