Thu 25th Jan 2018 at 7:00pm by sheppardmk
Run > General
- Not good
- cold
-
Time
29:00
-
Miles
3.86
-
Min/mi
7:31
-
Pacing
2%
-
WAVA
66.30
-
Cals
520
-
BPM
130
-
%MHR
76.3
-
B/mi
980
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Thursday Night 6.2k
Split Summary
===
1) 1km - 8:41(8:41/km) 110/136bpm
2) 1km - 6:35(6:35/km) 129/149bpm
3) 1km - 9:40(9:40/km) 130/157bpm
4) 1km - 9:50(9:50/km) 134/151bpm
5) 1km - 7:45(7:45/km) 137/160bpm
6) 1km - 9:40(9:40/km) 140/161bpm
7) 0.42km - 3:51(9:05/km) 150/180bpm
8:41 6:35 9:40 9:50 7:45 9:40 3:51
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:13 |
1:13 |
9:44 |
103 77-120 |
1002 |
0/3 |
0.25 |
2:27 |
1:14 |
9:50 |
112 108-123 |
1101 |
1/1 |
0.38 |
4:36 |
2:09 |
17:13 |
105 79-136 |
1807 |
0/3 |
0.50 |
5:36 |
1:00 |
8:02 |
122 107-136 |
981 |
0/2 |
0.63 |
8:42 |
3:06 |
24:46 |
111 72-129 |
2749 |
0/2 |
0.75 |
9:40 |
58 |
7:44 |
106 76-127 |
819 |
1/0 |
0.88 |
10:33 |
53 |
7:02 |
135 128-141 |
950 |
0/0 |
1.00 |
13:30 |
2:57 |
23:36 |
123 80-143 |
2903 |
3/0 |
1.13 |
14:25 |
56 |
7:24 |
140 135-148 |
1037 |
1/0 |
1.25 |
15:19 |
54 |
7:09 |
142 138-149 |
1015 |
2/0 |
1.38 |
18:42 |
3:24 |
27:10 |
126 94-145 |
3423 |
2/1 |
1.50 |
19:37 |
55 |
7:20 |
148 140-157 |
1085 |
1/0 |
1.63 |
21:58 |
2:21 |
18:45 |
116 92-143 |
2174 |
0/1 |
1.75 |
24:07 |
2:09 |
17:10 |
123 94-140 |
2112 |
0/3 |
1.88 |
25:00 |
53 |
7:07 |
137 129-143 |
975 |
1/1 |
2.00 |
25:52 |
52 |
6:56 |
146 141-151 |
1011 |
0/2 |
2.13 |
29:23 |
3:31 |
28:09 |
125 82-150 |
3518 |
0/1 |
2.25 |
30:17 |
54 |
7:11 |
130 111-141 |
933 |
1/1 |
2.38 |
31:10 |
53 |
7:03 |
142 140-145 |
1000 |
3/0 |
2.50 |
34:48 |
3:38 |
29:05 |
126 94-146 |
3665 |
0/3 |
2.63 |
35:45 |
57 |
7:36 |
152 144-160 |
1155 |
3/0 |
2.75 |
38:31 |
2:46 |
22:05 |
128 100-152 |
2827 |
5/0 |
2.88 |
41:00 |
2:30 |
19:56 |
142 104-149 |
2831 |
1/1 |
3.00 |
41:48 |
48 |
6:23 |
124 104-132 |
791 |
0/3 |
3.13 |
42:39 |
51 |
6:45 |
142 130-148 |
958 |
1/1 |
3.25 |
45:48 |
3:09 |
25:12 |
136 101-154 |
3428 |
0/4 |
3.38 |
46:41 |
53 |
7:08 |
135 129-139 |
963 |
1/1 |
3.50 |
47:32 |
51 |
6:50 |
152 138-160 |
1039 |
6/0 |
3.63 |
51:28 |
3:56 |
31:25 |
132 99-161 |
4147 |
0/1 |
3.75 |
52:19 |
51 |
6:48 |
150 130-168 |
1020 |
1/0 |
3.88 |
55:16 |
2:57 |
23:36 |
144 100-180 |
3398 |
0/3 |
3.99 |
56:02 |
46 |
6:35 |
154 147-159 |
1013 |
2/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:28 |
53.41% |
More |
800m |
4:42 |
9:27 |
43.40% |
More |
1km |
6:29 |
10:25 |
40.98% |
More |
Mile |
11:39 |
11:39 |
38.65% |
More |
5k |
42:14 |
13:36 |
36.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:49 |
6:49 |
66.08 |
5km |
22:59 |
7:24 |
66.75 |
5M |
38:16 |
7:39 |
65.42 |
10km |
48:19 |
7:47 |
64.77 |
10M |
1:20:28 |
8:03 |
64.36 |
Half |
1:47:29 |
8:12 |
63.30 |
20M |
2:49:10 |
8:28 |
63.73 |
Mara |
3:45:57 |
8:37 |
63.62 |
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