Wed 20th Jul 2022 at 7:42am by sheppardmk
Run > General
- Not good
- warm
-
Time
34:02
-
Miles
3.78
-
Min/mi
9:00
-
Pacing
95%
-
WAVA
57.75
-
Stride(cm)
107
-
Cals
447
-
Cadence
168
-
BPM
152
-
%MHR
88.7
-
B/mi
1365
-
Asc(m)
22
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 5:53(5:53/km) 134/154bpm [789b/km] 67cal 10.19/10.71kmph
2) 1km - 5:40(5:40/km) 143/170bpm [811b/km] 69cal 10.58/10.78kmph
3) 1km - 5:35(5:35/km) 150/164bpm [838b/km] 72cal 10.74/11.42kmph
4) 1km - 5:37(5:37/km) 149/167bpm [837b/km] 72cal 10.68/11.15kmph
5) 1km - 5:29(5:29/km) 163/174bpm [893b/km] 79cal 10.95/11.32kmph
6) 1km - 5:19(5:19/km) 171/175bpm [910b/km] 81cal 11.27/11.96kmph
7) 0.09km - 28(5:32/km) 175/178bpm [969b/km] 7cal 10.83/11.35kmph
5:53 5:40 5:35 5:37 5:29 5:19 28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:20 |
137 114-153 |
1415 |
162 116-170 |
0/1 |
0.25 |
2:28 |
1:10 |
9:23 |
126 117-134 |
1183 |
168 164-170 |
0/3 |
0.38 |
3:37 |
1:09 |
9:11 |
135 132-138 |
1239 |
169 166-172 |
1/7 |
0.50 |
4:45 |
1:09 |
9:10 |
135 133-138 |
1237 |
168 166-170 |
11/7 |
0.63 |
5:56 |
1:11 |
9:27 |
137 135-140 |
1295 |
168 166-170 |
11/10 |
0.75 |
7:07 |
1:10 |
9:23 |
139 138-141 |
1305 |
167 166-170 |
8/5 |
0.88 |
8:13 |
1:06 |
8:50 |
137 131-140 |
1209 |
167 166-168 |
2/5 |
1.00 |
9:22 |
1:09 |
9:13 |
152 135-170 |
1400 |
169 166-172 |
5/1 |
1.13 |
10:30 |
1:08 |
9:08 |
146 144-148 |
1333 |
168 166-170 |
2/1 |
1.25 |
11:39 |
1:09 |
9:08 |
145 143-147 |
1325 |
166 162-170 |
7/9 |
1.38 |
12:47 |
1:08 |
9:02 |
145 144-148 |
1311 |
166 164-168 |
10/8 |
1.50 |
13:55 |
1:08 |
9:03 |
147 144-151 |
1331 |
167 164-170 |
6/9 |
1.63 |
15:02 |
1:08 |
9:01 |
154 142-163 |
1387 |
168 166-170 |
1/8 |
1.75 |
16:10 |
1:08 |
9:04 |
152 149-154 |
1379 |
168 166-172 |
7/4 |
1.88 |
17:16 |
1:05 |
8:43 |
155 151-164 |
1350 |
168 166-170 |
7/8 |
2.00 |
18:27 |
1:11 |
9:31 |
152 143-167 |
1447 |
166 164-168 |
5/5 |
2.13 |
19:35 |
1:08 |
9:07 |
145 142-149 |
1323 |
165 162-168 |
3/1 |
2.25 |
20:42 |
1:07 |
8:52 |
149 148-150 |
1322 |
168 166-168 |
4/0 |
2.38 |
21:47 |
1:05 |
8:37 |
150 149-151 |
1293 |
168 166-170 |
5/11 |
2.50 |
22:55 |
1:08 |
9:05 |
147 144-151 |
1336 |
167 166-170 |
6/8 |
2.63 |
24:02 |
1:07 |
8:55 |
149 147-151 |
1329 |
167 164-170 |
8/5 |
2.75 |
25:05 |
1:03 |
8:27 |
165 151-170 |
1393 |
166 162-168 |
8/9 |
2.88 |
26:11 |
1:06 |
8:44 |
169 167-173 |
1477 |
169 168-172 |
7/3 |
3.00 |
27:15 |
1:04 |
8:35 |
168 165-170 |
1443 |
169 168-170 |
8/5 |
3.13 |
28:25 |
1:10 |
9:17 |
166 160-170 |
1542 |
166 160-170 |
4/6 |
3.25 |
29:32 |
1:07 |
8:59 |
169 168-170 |
1517 |
169 168-170 |
2/10 |
3.38 |
30:35 |
1:03 |
8:21 |
170 168-173 |
1420 |
170 168-172 |
8/11 |
3.50 |
31:38 |
1:04 |
8:29 |
171 170-173 |
1451 |
170 170-172 |
10/1 |
3.63 |
32:43 |
1:04 |
8:35 |
173 170-174 |
1485 |
171 170-174 |
4/4 |
3.75 |
33:48 |
1:05 |
8:42 |
173 172-176 |
1506 |
173 170-178 |
6/8 |
3.78 |
34:03 |
15 |
8:17 |
177 177-177 |
1465 |
176 176-176 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
167 |
3.8 |
34:01 |
9:00 |
Walk |
0.1 |
116 |
0 |
2 |
30:50 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:19 |
42.90% |
More |
800m |
4:12 |
8:26 |
50.58% |
More |
1km |
5:19 |
8:33 |
52.00% |
More |
Mile |
8:38 |
8:38 |
54.43% |
More |
5k |
27:40 |
8:54 |
57.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:11 |
8:11 |
57.40 |
5km |
27:35 |
8:53 |
58.04 |
5M |
45:56 |
9:11 |
56.99 |
10km |
57:59 |
9:20 |
56.48 |
10M |
1:36:34 |
9:39 |
56.18 |
Half |
2:09:00 |
9:51 |
55.28 |
20M |
3:23:02 |
10:09 |
55.66 |
Mara |
4:31:12 |
10:21 |
55.56 |
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