Sat 23rd Jul 2022 at 9:02am by sheppardmk
Run > Race
- Not good
- warm
-
Time
23:28
-
Miles
3.11
-
Min/mi
7:33
-
Pacing
96%
-
WAVA
68.23
-
Stride(cm)
121
-
Cals
291
-
Cadence
176
-
BPM
145
-
%MHR
84.9
-
B/mi
1095
-
Asc(m)
12
-
Hillscore
1
-
Surface
Grass
Notes & Comments
Split Summary
===
1) 1km - 4:44(4:44/km) 147/175bpm [695b/km] 60cal 12.69/14.18kmph
2) 1km - 4:44(4:44/km) 147/154bpm [695b/km] 60cal 12.69/12.87kmph
3) 1km - 4:54(4:54/km) 145/154bpm [709b/km] 60cal 12.27/12.87kmph
4) 1km - 4:42(4:42/km) 141/146bpm [663b/km] 56cal 12.76/12.97kmph
5) 0.98km - 4:27(4:33/km) 145/166bpm [659b/km] 55cal 13.2/14.68kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
56 |
56 |
7:28 |
132 85-163 |
985 |
183 176-190 |
0/3 |
0.25 |
1:50 |
54 |
7:14 |
164 151-175 |
1186 |
180 174-184 |
1/2 |
0.38 |
2:50 |
59 |
7:56 |
151 121-167 |
1197 |
175 174-176 |
2/2 |
0.50 |
3:50 |
1:00 |
8:00 |
141 126-147 |
1128 |
174 172-176 |
5/5 |
0.63 |
4:45 |
56 |
7:26 |
148 145-149 |
1100 |
176 172-180 |
5/1 |
0.75 |
5:41 |
56 |
7:25 |
146 139-153 |
1083 |
176 174-180 |
3/3 |
0.88 |
6:38 |
57 |
7:37 |
148 146-149 |
1128 |
176 174-180 |
2/8 |
1.00 |
7:35 |
57 |
7:34 |
148 145-151 |
1119 |
173 172-174 |
6/1 |
1.13 |
8:34 |
59 |
7:56 |
148 144-152 |
1173 |
174 172-176 |
1/4 |
1.25 |
9:31 |
57 |
7:34 |
145 141-150 |
1097 |
176 174-178 |
3/8 |
1.38 |
10:29 |
58 |
7:48 |
147 146-148 |
1146 |
175 170-178 |
5/5 |
1.50 |
11:25 |
56 |
7:26 |
148 146-150 |
1100 |
174 172-176 |
5/9 |
1.63 |
12:24 |
59 |
7:52 |
150 149-152 |
1181 |
173 170-174 |
6/7 |
1.75 |
13:26 |
1:02 |
8:14 |
138 124-153 |
1137 |
173 172-178 |
8/1 |
1.88 |
14:26 |
1:00 |
8:01 |
140 134-142 |
1122 |
173 170-174 |
4/1 |
2.00 |
15:24 |
58 |
7:41 |
142 139-144 |
1091 |
172 170-174 |
9/1 |
2.13 |
16:20 |
56 |
7:31 |
138 134-142 |
1037 |
175 172-176 |
9/10 |
2.25 |
17:16 |
56 |
7:31 |
142 141-144 |
1067 |
175 174-176 |
1/10 |
2.38 |
18:14 |
57 |
7:39 |
142 140-146 |
1087 |
175 172-180 |
1/7 |
2.50 |
19:10 |
56 |
7:27 |
143 140-146 |
1066 |
178 176-180 |
8/4 |
2.63 |
20:07 |
58 |
7:41 |
146 144-150 |
1122 |
178 176-180 |
5/10 |
2.75 |
21:03 |
55 |
7:21 |
148 144-152 |
1089 |
174 172-178 |
4/4 |
2.88 |
21:58 |
55 |
7:23 |
140 132-148 |
1033 |
176 172-178 |
0/4 |
3.00 |
22:54 |
56 |
7:29 |
145 144-146 |
1085 |
177 172-184 |
9/2 |
3.09 |
23:31 |
37 |
6:30 |
153 144-166 |
994 |
182 178-184 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
176 |
3.1 |
23:31 |
7:36 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:08 |
50.05% |
More |
800m |
3:38 |
7:18 |
58.40% |
More |
1km |
4:34 |
7:21 |
60.57% |
More |
Mile |
7:25 |
7:25 |
63.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:57 |
6:57 |
67.59 |
5km |
23:26 |
7:33 |
68.32 |
5M |
39:02 |
7:48 |
67.06 |
10km |
49:17 |
7:56 |
66.45 |
10M |
1:22:05 |
8:13 |
66.10 |
Half |
1:49:38 |
8:22 |
65.05 |
20M |
2:52:34 |
8:38 |
65.49 |
Mara |
3:50:30 |
8:48 |
65.37 |
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