Sat 16th Jul 2022 at 9:05am by sheppardmk
Run > Race
- Not good
- warm
-
Time
23:18
-
Miles
3.11
-
Min/mi
7:30
-
Pacing
92%
-
WAVA
68.71
-
Stride(cm)
119
-
Cals
256
-
Cadence
180
-
BPM
136
-
%MHR
79.3
-
B/mi
1016
-
Asc(m)
22
-
Hillscore
5
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 4:34(4:34/km) 139/148bpm [635b/km] 51cal 13.13/14.91kmph
2) 1km - 4:44(4:44/km) 142/158bpm [671b/km] 55cal 12.69/13.6kmph
3) 1km - 4:49(4:49/km) 136/141bpm [655b/km] 53cal 12.46/13.84kmph
4) 1km - 4:33(4:33/km) 132/144bpm [600b/km] 48cal 13.2/14.11kmph
5) 0.99km - 4:38(4:42/km) 133/148bpm [625b/km] 49cal 12.78/14.54kmph
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 |
7:13 |
124 99-140 |
895 |
189 182-196 |
1/2 |
0.25 |
1:47 |
52 |
7:00 |
144 138-148 |
1007 |
183 180-188 |
0/6 |
0.38 |
2:39 |
53 |
7:01 |
143 142-145 |
1004 |
181 180-184 |
6/0 |
0.50 |
3:34 |
55 |
7:19 |
140 138-143 |
1024 |
181 180-182 |
2/6 |
0.63 |
4:35 |
1:01 |
8:08 |
142 139-145 |
1155 |
180 180-180 |
6/8 |
0.75 |
5:33 |
57 |
7:40 |
148 142-151 |
1134 |
179 176-180 |
7/7 |
0.88 |
6:34 |
1:02 |
8:13 |
148 146-152 |
1216 |
176 174-178 |
8/15 |
1.00 |
7:33 |
59 |
7:54 |
143 135-153 |
1129 |
179 176-182 |
21/6 |
1.13 |
8:28 |
54 |
7:13 |
137 118-158 |
989 |
180 178-182 |
0/5 |
1.25 |
9:21 |
53 |
7:04 |
132 127-136 |
933 |
180 178-182 |
3/9 |
1.38 |
10:13 |
53 |
7:03 |
135 132-138 |
951 |
180 178-184 |
5/4 |
1.50 |
11:08 |
55 |
7:20 |
136 134-137 |
998 |
178 176-180 |
1/7 |
1.63 |
12:13 |
1:05 |
8:38 |
137 133-140 |
1182 |
177 176-180 |
7/3 |
1.75 |
13:11 |
58 |
7:46 |
135 133-137 |
1048 |
176 174-180 |
12/15 |
1.88 |
14:10 |
59 |
7:49 |
137 135-139 |
1072 |
175 172-178 |
17/17 |
2.00 |
15:10 |
1:00 |
7:56 |
140 138-143 |
1111 |
173 170-176 |
17/14 |
2.13 |
16:05 |
56 |
7:27 |
135 129-144 |
1006 |
177 174-180 |
7/9 |
2.25 |
16:58 |
53 |
7:04 |
125 116-138 |
882 |
179 178-182 |
5/2 |
2.38 |
17:50 |
52 |
6:54 |
129 126-132 |
891 |
179 176-182 |
7/2 |
2.50 |
18:45 |
55 |
7:21 |
130 126-137 |
955 |
180 178-184 |
5/8 |
2.63 |
19:46 |
1:01 |
8:06 |
136 131-140 |
1101 |
178 176-180 |
8/8 |
2.75 |
20:41 |
55 |
7:17 |
135 132-137 |
983 |
179 178-182 |
17/13 |
2.88 |
21:44 |
1:03 |
8:27 |
129 122-135 |
1089 |
178 176-180 |
19/8 |
3.00 |
22:40 |
56 |
7:25 |
128 122-132 |
949 |
179 176-184 |
7/1 |
3.10 |
23:18 |
38 |
6:30 |
134 121-148 |
870 |
183 180-186 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
179 |
3.1 |
23:18 |
7:31 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:54 |
51.70% |
More |
800m |
3:31 |
7:04 |
60.33% |
More |
1km |
4:30 |
7:14 |
61.48% |
More |
Mile |
7:24 |
7:24 |
63.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:54 |
6:54 |
68.08 |
5km |
23:16 |
7:29 |
68.81 |
5M |
38:46 |
7:45 |
67.52 |
10km |
48:56 |
7:53 |
66.93 |
10M |
1:21:30 |
8:09 |
66.57 |
Half |
1:48:51 |
8:19 |
65.52 |
20M |
2:51:20 |
8:34 |
65.96 |
Mara |
3:48:52 |
8:44 |
65.84 |
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