Thu 26th Jan 2023 at 8:02am by sheppardmk
Run > General
- Not good
- cold
-
Time
36:09
-
Miles
3.78
-
Min/mi
9:34
-
Pacing
93%
-
WAVA
54.28
-
Stride(cm)
100
-
Cals
478
-
Cadence
168
-
BPM
150
-
%MHR
87.5
-
B/mi
1431
-
Asc(m)
2
-
Hillscore
4
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 6:22(6:22/km) 141/150bpm [898b/km] 76cal 9.42/10.35kmph
2) 1km - 6:14(6:14/km) 155/166bpm [967b/km] 85cal 9.62/9.81kmph
3) 1km - 6:08(6:08/km) 165/176bpm [1012b/km] 94cal 9.78/10.28kmph
4) 1km - 5:43(5:43/km) 148/157bpm [847b/km] 73cal 10.49/10.75kmph
5) 1km - 5:46(5:46/km) 150/154bpm [866b/km] 75cal 10.4/10.75kmph
6) 1km - 5:32(5:32/km) 149/155bpm [826b/km] 71cal 10.83/11.49kmph
7) 0.08km - 23(4:58/km) 137/141bpm [681b/km] 4cal 12.07/11.79kmph
6:22 6:14 6:08 5:43 5:46 5:32 23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:20 |
1:20 |
10:39 |
125 93-146 |
1331 |
165 110-172 |
0/5 |
0.25 |
2:35 |
1:15 |
10:02 |
143 139-147 |
1435 |
168 166-170 |
0/1 |
0.38 |
3:54 |
1:19 |
10:28 |
144 142-146 |
1507 |
168 166-170 |
1/2 |
0.50 |
5:11 |
1:17 |
10:15 |
146 143-149 |
1497 |
168 164-170 |
2/8 |
0.63 |
6:26 |
1:15 |
10:03 |
148 146-150 |
1489 |
167 164-168 |
4/4 |
0.75 |
7:41 |
1:15 |
9:56 |
154 143-164 |
1531 |
168 166-168 |
4/5 |
0.88 |
8:55 |
1:15 |
9:57 |
155 152-157 |
1542 |
167 164-168 |
6/1 |
1.00 |
10:09 |
1:13 |
9:48 |
155 153-157 |
1518 |
166 164-168 |
2/6 |
1.13 |
11:27 |
1:19 |
10:30 |
156 152-159 |
1639 |
167 166-170 |
5/9 |
1.25 |
12:43 |
1:15 |
10:03 |
157 155-159 |
1577 |
167 164-168 |
11/4 |
1.38 |
13:54 |
1:12 |
9:33 |
168 161-176 |
1605 |
167 164-168 |
6/11 |
1.50 |
15:08 |
1:14 |
9:48 |
165 163-168 |
1617 |
167 164-168 |
5/10 |
1.63 |
16:25 |
1:17 |
10:16 |
164 163-165 |
1684 |
168 164-170 |
14/4 |
1.75 |
17:44 |
1:19 |
10:30 |
164 161-167 |
1723 |
167 164-168 |
7/6 |
1.88 |
18:51 |
1:08 |
9:02 |
159 149-168 |
1435 |
168 166-168 |
8/3 |
2.00 |
20:00 |
1:09 |
9:10 |
150 139-156 |
1374 |
168 168-170 |
7/5 |
2.13 |
21:08 |
1:08 |
9:06 |
147 142-154 |
1337 |
169 168-170 |
2/3 |
2.25 |
22:18 |
1:10 |
9:18 |
148 143-153 |
1376 |
168 166-170 |
2/7 |
2.38 |
23:27 |
1:09 |
9:15 |
146 145-148 |
1351 |
168 168-168 |
5/3 |
2.50 |
24:36 |
1:09 |
9:08 |
149 147-151 |
1361 |
169 168-170 |
5/4 |
2.63 |
25:46 |
1:10 |
9:18 |
149 148-152 |
1385 |
168 168-170 |
9/15 |
2.75 |
27:00 |
1:15 |
9:57 |
151 149-152 |
1501 |
168 168-170 |
4/13 |
2.88 |
28:08 |
1:08 |
9:06 |
150 147-153 |
1364 |
168 168-170 |
18/7 |
3.00 |
29:15 |
1:07 |
8:57 |
151 149-153 |
1351 |
168 168-170 |
14/7 |
3.13 |
30:27 |
1:11 |
9:32 |
152 150-153 |
1448 |
170 168-172 |
3/10 |
3.25 |
31:33 |
1:06 |
8:47 |
152 150-155 |
1336 |
169 168-172 |
5/9 |
3.38 |
32:39 |
1:06 |
8:48 |
147 141-152 |
1293 |
170 170-172 |
6/8 |
3.50 |
33:49 |
1:10 |
9:22 |
150 149-153 |
1405 |
170 168-172 |
7/8 |
3.63 |
34:54 |
1:05 |
8:42 |
149 147-150 |
1297 |
169 164-172 |
13/7 |
3.75 |
35:58 |
1:03 |
8:27 |
144 136-150 |
1218 |
171 168-174 |
4/3 |
3.77 |
36:10 |
12 |
8:17 |
137 136-137 |
1135 |
172 172-172 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
168 |
3.8 |
36:06 |
9:35 |
Walk |
0.2 |
112 |
0 |
4 |
11:21 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:31 |
41.89% |
More |
800m |
4:23 |
8:48 |
48.46% |
More |
1km |
5:28 |
8:48 |
50.58% |
More |
Mile |
8:57 |
8:57 |
52.50% |
More |
5k |
29:19 |
9:26 |
54.62% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:41 |
8:41 |
54.10 |
5km |
29:18 |
9:26 |
54.64 |
5M |
48:47 |
9:45 |
53.66 |
10km |
1:01:35 |
9:55 |
53.18 |
10M |
1:42:35 |
10:16 |
52.89 |
Half |
2:17:01 |
10:28 |
52.05 |
20M |
3:35:40 |
10:47 |
52.40 |
Mara |
4:48:04 |
11:00 |
52.31 |
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