Thu 30th Mar 2023 at 8:18am by sheppardmk
Run > General
- Not good
-
Time
31:56
-
Miles
3.43
-
Min/mi
9:19
-
Pacing
91%
-
WAVA
55.59
-
Stride(cm)
103
-
Cals
388
-
Cadence
168
-
BPM
141
-
%MHR
82.3
-
B/mi
1310
-
Asc(m)
24
-
Hillscore
2
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1km - 6:28(6:28/km) 138/162bpm [893b/km] 76cal 9.27/10.92kmph
2) 1km - 6:10(6:10/km) 143/148bpm [881b/km] 75cal 9.74/10.08kmph
3) 1km - 5:49(5:49/km) 145/150bpm [843b/km] 72cal 10.32/11.25kmph
4) 1km - 5:24(5:24/km) 141/145bpm [762b/km] 65cal 11.11/11.89kmph
5) 1km - 5:25(5:25/km) 145/148bpm [786b/km] 67cal 11.07/12.6kmph
6) 0.52km - 2:40(5:10/km) 146/149bpm [754b/km] 33cal 11.62/12.36kmph
6:28 6:10 5:49 5:24 5:25 2:40
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:23 |
1:23 +5
|
11:06 |
114 67-139 |
1266 |
173 164-188 |
0/1 |
0.25 |
2:39 |
1:16 |
10:08 |
132 120-138 |
1339 |
169 168-170 |
0/9 |
0.38 |
3:57 |
1:18 |
10:25 |
136 124-143 |
1417 |
161 82-170 |
6/8 |
0.50 |
5:16 |
1:18 |
10:25 |
153 145-161 |
1594 |
169 168-174 |
3/4 |
0.63 |
6:34 |
1:18 |
10:26 |
141 132-150 |
1470 |
167 158-172 |
4/6 |
0.75 |
7:47 |
1:13 |
9:45 |
142 139-144 |
1384 |
168 164-172 |
6/3 |
0.88 |
9:03 |
1:16 |
10:06 |
141 137-145 |
1424 |
167 164-170 |
2/5 |
1.00 |
10:19 |
1:17 |
10:13 |
143 142-145 |
1460 |
168 166-168 |
7/2 |
1.13 |
11:32 |
1:13 |
9:43 |
144 143-146 |
1400 |
167 162-170 |
6/4 |
1.25 |
12:47 |
1:15 |
9:59 |
145 144-147 |
1448 |
167 164-168 |
8/4 |
1.38 |
13:54 |
1:07 |
8:59 |
145 143-148 |
1302 |
166 162-170 |
6/4 |
1.50 |
15:03 |
1:08 |
9:08 |
147 145-149 |
1342 |
167 164-168 |
10/9 |
1.63 |
16:16 |
1:13 |
9:44 |
147 146-149 |
1430 |
167 166-168 |
4/5 |
1.75 |
17:28 |
1:12 |
9:38 |
146 143-149 |
1407 |
165 164-168 |
8/7 |
1.88 |
18:38 |
1:10 |
9:19 |
141 137-144 |
1313 |
166 164-168 |
8/9 |
2.00 |
19:45 |
1:07 |
8:56 |
139 137-141 |
1243 |
168 166-168 |
5/2 |
2.13 |
20:56 |
1:11 |
9:26 |
142 140-144 |
1340 |
168 166-170 |
2/8 |
2.25 |
22:00 |
1:04 |
8:31 |
141 140-142 |
1202 |
168 168-170 |
15/5 |
2.38 |
23:02 |
1:02 |
8:17 |
143 140-145 |
1184 |
169 166-172 |
2/8 |
2.50 |
24:03 |
1:02 |
8:12 |
143 141-144 |
1173 |
168 168-170 |
1/10 |
2.63 |
25:13 |
1:10 |
9:16 |
143 141-146 |
1325 |
169 168-172 |
8/2 |
2.75 |
26:19 |
1:07 |
8:53 |
146 144-147 |
1296 |
169 168-170 |
4/5 |
2.88 |
27:24 |
1:04 |
8:33 |
145 144-147 |
1239 |
169 168-170 |
8/10 |
3.00 |
28:28 |
1:04 |
8:32 |
143 135-148 |
1220 |
169 154-172 |
4/3 |
3.13 |
29:29 |
1:02 |
8:15 |
146 145-148 |
1205 |
170 162-174 |
5/2 |
3.25 |
30:36 |
1:07 |
8:54 |
147 146-148 |
1309 |
171 168-174 |
2/5 |
3.38 |
31:37 |
1:00 |
8:03 |
146 144-147 |
1176 |
173 170-178 |
4/5 |
3.43 |
32:02 |
25 |
7:58 |
145 144-147 |
1155 |
178 176-180 |
0/12 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
168 |
3.4 |
31:56 |
9:20 |
Walk |
0.3 |
82 |
0 |
6 |
13:01 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
43.68% |
More |
800m |
4:07 |
8:16 |
51.58% |
More |
1km |
5:13 |
8:24 |
52.93% |
More |
Mile |
8:33 |
8:33 |
54.91% |
More |
5k |
28:38 |
9:13 |
55.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:31 |
8:31 |
55.16 |
5km |
28:43 |
9:15 |
55.75 |
5M |
47:50 |
9:34 |
54.72 |
10km |
1:00:23 |
9:43 |
54.24 |
10M |
1:40:34 |
10:03 |
53.95 |
Half |
2:14:19 |
10:15 |
53.09 |
20M |
3:31:25 |
10:34 |
53.45 |
Mara |
4:42:24 |
10:47 |
53.36 |
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