Tue 28th Mar 2023 at 7:59am by sheppardmk
Run > General
-
Time
29:21
-
Miles
3.23
-
Min/mi
9:05
-
Pacing
94%
-
WAVA
56.72
-
Stride(cm)
105
-
Cals
341
-
Cadence
169
-
BPM
138
-
%MHR
80.9
-
B/mi
1257
-
Asc(m)
133
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:04(6:04/km) 132/142bpm [801b/km] 67cal 9.88/10.75kmph
2) 1km - 5:48(5:48/km) 138/143bpm [801b/km] 67cal 10.34/10.55kmph
3) 1km - 5:38(5:38/km) 141/148bpm [794b/km] 66cal 10.66/11.08kmph
4) 1km - 5:30(5:30/km) 141/147bpm [777b/km] 65cal 10.89/11.05kmph
5) 1km - 5:23(5:23/km) 144/147bpm [774b/km] 65cal 11.16/11.79kmph
6) 0.19km - 58(4:58/km) 146/149bpm [724b/km] 11cal 12.1/11.72kmph
6:04 5:48 5:38 5:30 5:23 58
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 |
10:17 |
123 90-142 |
1265 |
165 108-174 |
2/0 |
0.25 |
2:32 |
1:15 |
9:58 |
137 134-140 |
1365 |
169 164-170 |
4/0 |
0.38 |
3:45 |
1:13 |
9:44 |
133 128-141 |
1294 |
169 168-170 |
6/0 |
0.50 |
4:56 |
1:11 |
9:29 |
133 132-135 |
1262 |
168 168-170 |
5/2 |
0.63 |
6:06 |
1:10 |
9:19 |
134 131-136 |
1249 |
168 168-170 |
5/5 |
0.75 |
7:16 |
1:10 |
9:18 |
135 134-137 |
1254 |
168 168-168 |
6/16 |
0.88 |
8:26 |
1:10 |
9:24 |
137 136-139 |
1287 |
168 168-170 |
10/3 |
1.00 |
9:38 |
1:12 |
9:32 |
139 137-143 |
1326 |
169 168-176 |
6/9 |
1.13 |
10:47 |
1:09 |
9:15 |
140 138-141 |
1295 |
168 166-168 |
9/1 |
1.25 |
11:57 |
1:10 |
9:19 |
139 137-142 |
1295 |
168 166-168 |
8/4 |
1.38 |
13:06 |
1:09 |
9:10 |
140 134-143 |
1284 |
168 168-168 |
11/12 |
1.50 |
14:16 |
1:11 |
9:24 |
140 137-142 |
1317 |
169 168-170 |
1/11 |
1.63 |
15:24 |
1:07 |
9:00 |
142 139-143 |
1278 |
168 168-170 |
12/4 |
1.75 |
16:30 |
1:06 |
8:51 |
141 140-143 |
1248 |
168 168-170 |
6/2 |
1.88 |
17:36 |
1:06 |
8:48 |
141 133-148 |
1241 |
168 166-172 |
4/6 |
2.00 |
18:43 |
1:07 |
8:54 |
138 136-141 |
1227 |
168 168-170 |
2/1 |
2.13 |
19:49 |
1:06 |
8:52 |
141 139-143 |
1249 |
169 168-170 |
6/7 |
2.25 |
20:55 |
1:06 |
8:49 |
142 139-146 |
1251 |
168 168-170 |
3/4 |
2.38 |
22:03 |
1:08 |
9:01 |
142 140-143 |
1279 |
170 168-172 |
6/15 |
2.50 |
23:08 |
1:05 |
8:43 |
143 138-145 |
1246 |
170 168-172 |
11/3 |
2.63 |
24:15 |
1:06 |
8:52 |
144 143-145 |
1276 |
169 168-170 |
8/1 |
2.75 |
25:17 |
1:02 |
8:17 |
144 140-147 |
1192 |
170 168-176 |
5/9 |
2.88 |
26:22 |
1:05 |
8:40 |
144 142-147 |
1249 |
170 168-172 |
5/6 |
3.00 |
27:27 |
1:05 |
8:43 |
145 143-146 |
1263 |
171 170-174 |
3/3 |
3.13 |
28:33 |
1:06 |
8:47 |
145 143-146 |
1273 |
172 170-174 |
10/2 |
3.23 |
29:21 |
48 |
7:55 |
147 145-149 |
1163 |
174 170-176 |
1/9 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
169 |
3.2 |
29:17 |
9:06 |
Walk |
0.2 |
108 |
0 |
4 |
12:22 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:24 |
42.43% |
More |
800m |
4:14 |
8:31 |
50.13% |
More |
1km |
5:18 |
8:31 |
52.23% |
More |
Mile |
8:38 |
8:38 |
54.37% |
More |
5k |
28:07 |
9:03 |
56.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:21 |
8:21 |
56.26 |
5km |
28:09 |
9:04 |
56.88 |
5M |
46:53 |
9:23 |
55.83 |
10km |
59:11 |
9:31 |
55.34 |
10M |
1:38:34 |
9:51 |
55.04 |
Half |
2:11:40 |
10:03 |
54.16 |
20M |
3:27:14 |
10:22 |
54.53 |
Mara |
4:36:49 |
10:34 |
54.44 |
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