Sun 12th May 2024 at 8:09am by sheppardmk
Run > General
- Not good
- warm
-
Time
1:20:13
-
Miles
7.14
-
Min/mi
11:14
-
Pacing
56.4%
-
WAVA
47.83
-
Stride(cm)
93
-
Cals
840
-
Cadence
155
-
BPM
127
-
%MHR
74.4
-
B/mi
1429
-
Asc(m)
263
-
Hillscore
6
-
Surface
Mixed
Notes & Comments
1) 1km - 7:19(7:19/km) 128/145bpm [937b/km] 80cal
2) 1km - 6:41(6:41/km) 116/131bpm [776b/km] 67cal
3) 1km - 6:48(6:48/km) 121/135bpm [822b/km] 73cal
4) 1km - 6:40(6:40/km) 120/129bpm [799b/km] 68cal
5) 1km - 7:26(7:26/km) 117/128bpm [870b/km] 80cal
6) 1km - 6:52(6:52/km) 131/147bpm [899b/km] 72cal
7) 1km - 6:56(6:56/km) 136/145bpm [943b/km] 73cal
8) 1km - 7:07(7:07/km) 126/145bpm [897b/km] 72cal
9) 1km - 6:31(6:31/km) 130/144bpm [848b/km] 71cal
10) 1km - 7:05(7:05/km) 135/156bpm [956b/km] 71cal
11) 1km - 6:45(6:45/km) 145/161bpm [978b/km] 77cal
12) 0.5km - 4:03(8:08/km) 129/151bpm [1050b/km] 36cal
7:19 6:41 6:48 6:40 7:26 6:52 6:56 7:07 6:31 7:05 6:45 4:03
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:05 |
3:05 |
12:18 |
118 86-132 |
1452 |
160 150-168 |
14/0 |
0.50 |
5:44 |
2:39 |
10:38 |
133 122-139 |
1414 |
156 152-160 |
36/16 |
0.75 |
8:42 |
2:58 |
11:50 |
130 113-144 |
1539 |
150 106-162 |
13/21 |
1.00 |
11:26 |
2:44 |
10:57 |
116 112-119 |
1269 |
158 156-160 |
15/12 |
1.25 |
15:39 |
4:13 +1:36
|
16:52 |
112 90-119 |
1889 |
160 154-166 |
16/16 |
1.50 |
18:21 |
2:42 |
10:49 |
123 113-135 |
1331 |
159 154-166 |
8/7 |
1.75 |
21:03 |
2:42 |
10:49 |
118 110-123 |
1277 |
158 152-162 |
12/16 |
2.00 |
23:48 |
2:45 |
10:58 |
121 116-124 |
1328 |
159 154-164 |
9/12 |
2.25 |
27:12 |
3:24 +48
|
13:36 |
116 101-125 |
1578 |
160 154-166 |
21/15 |
2.50 |
30:00 |
2:48 |
11:11 |
123 116-128 |
1376 |
159 156-162 |
10/7 |
2.75 |
32:38 |
2:38 |
10:33 |
120 114-123 |
1266 |
159 154-164 |
10/11 |
3.00 |
35:36 |
2:58 |
11:52 |
122 115-126 |
1448 |
157 104-166 |
18/4 |
3.25 |
38:58 |
3:22 |
13:28 |
108 92-129 |
1455 |
141 104-164 |
6/8 |
3.50 |
41:36 |
2:38 |
10:33 |
140 130-147 |
1478 |
160 156-168 |
7/9 |
3.75 |
44:22 |
2:45 |
11:02 |
137 124-144 |
1511 |
156 102-168 |
7/7 |
4.00 |
47:03 |
2:41 |
10:45 |
141 134-145 |
1516 |
158 154-160 |
10/7 |
4.25 |
50:09 |
3:06 +8
|
12:24 |
130 116-142 |
1613 |
146 108-166 |
2/15 |
4.50 |
54:02 |
3:53 +1:14
|
15:31 |
134 103-145 |
2079 |
160 154-170 |
9/8 |
4.75 |
56:58 |
2:56 +6
|
11:43 |
123 110-138 |
1440 |
156 110-168 |
11/8 |
5.00 |
1:01:59 |
5:02 +2:09
|
20:06 |
122 96-138 |
2452 |
148 110-168 |
14/11 |
5.25 |
1:04:46 |
2:47 |
11:08 |
125 113-139 |
1391 |
160 122-166 |
6/11 |
5.50 |
1:07:22 |
2:36 |
10:22 |
136 131-139 |
1410 |
160 158-164 |
7/5 |
5.75 |
1:10:13 |
2:51 |
11:25 |
136 123-144 |
1552 |
149 106-168 |
8/12 |
6.00 |
1:15:08 |
4:56 +2:00
|
19:43 |
126 101-139 |
2483 |
147 110-168 |
19/15 |
6.25 |
1:17:52 |
2:43 |
10:52 |
148 136-158 |
1609 |
161 158-164 |
6/8 |
6.50 |
1:21:45 |
3:53 +1:01
|
15:32 |
149 110-161 |
2314 |
157 102-168 |
13/9 |
6.75 |
1:24:18 |
2:33 |
10:13 |
138 123-149 |
1410 |
162 158-170 |
5/8 |
7.00 |
1:27:05 |
2:47 |
11:09 |
142 131-151 |
1584 |
153 110-166 |
17/12 |
7.15 |
1:29:16 |
2:11 |
15:00 |
119 112-133 |
1785 |
117 112-122 |
6/10 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.2 |
159 |
6.7 |
1:11:11 |
11:44 |
Walk |
11.6 |
113 |
0.5 |
11:07 |
22:33 |
Still |
0.1 |
- |
- |
4 |
- |
Pause |
7.2 |
- |
- |
6:53 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:28 |
9:56 |
36.15% |
More |
800m |
5:04 |
10:12 |
42.16% |
More |
1km |
6:31 |
10:30 |
42.72% |
More |
Mile |
11:06 |
11:06 |
42.70% |
More |
5k |
35:34 |
11:27 |
45.41% |
More |
5 miles |
1:01:20 |
12:16 |
43.08% |
More |
10k |
1:17:20 |
12:27 |
42.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:45 |
9:45 |
48.60 |
5km |
32:52 |
10:35 |
49.14 |
5M |
54:45 |
10:57 |
48.25 |
10km |
1:09:07 |
11:07 |
47.83 |
10M |
1:55:06 |
11:31 |
47.59 |
Half |
2:33:45 |
11:44 |
46.84 |
20M |
4:02:00 |
12:06 |
47.15 |
Mara |
5:23:15 |
12:20 |
47.07 |
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