Fri 26th Jan 2018 at 9:00am by sheppardmk
Run > General
- Not good
-
Time
1:30:39
-
Miles
10.41
-
Min/mi
8:42
-
Pacing
85%
-
WAVA
59.62
-
Cals
1465
-
BPM
148
-
%MHR
86.5
-
B/mi
1288
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Friday Morning 16.8k
Split Summary
===
1) 1km - 6:03(6:03/km) 152/177bpm
2) 1km - 5:27(5:27/km) 167/173bpm
3) 1km - 5:29(5:29/km) 140/174bpm
4) 1km - 5:21(5:21/km) 139/141bpm
5) 1km - 5:30(5:30/km) 140/144bpm
6) 1km - 5:30(5:30/km) 137/144bpm
7) 1km - 5:25(5:25/km) 134/141bpm
8) 1km - 5:22(5:22/km) 134/141bpm
9) 1km - 5:18(5:18/km) 139/161bpm
10) 1km - 5:15(5:15/km) 134/163bpm
11) 1km - 5:18(5:18/km) 144/161bpm
12) 1km - 5:41(5:41/km) 140/152bpm
13) 1km - 6:20(6:20/km) 176/205bpm
14) 1km - 5:21(5:21/km) 177/189bpm
15) 1km - 5:31(5:31/km) 174/201bpm
16) 1km - 5:06(5:06/km) 129/171bpm
17) 0.92km - 4:30(4:53/km) 160/177bpm
6:03 5:27 5:29 5:21 5:30 5:30 5:25 5:22 5:18 5:15 5:18 5:41 6:20 5:21 5:31 5:06 4:30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.50 |
4:58 |
4:58 |
9:57 |
150 119-177 |
1492 |
1.00 |
9:23 |
4:24 |
8:48 |
167 161-173 |
1470 |
1.50 |
13:51 |
4:29 |
8:58 |
156 130-174 |
1398 |
2.00 |
18:04 |
4:13 |
8:26 |
137 130-140 |
1156 |
2.50 |
22:27 |
4:22 |
8:44 |
139 136-142 |
1214 |
3.00 |
26:46 |
4:20 |
8:39 |
141 137-144 |
1221 |
3.50 |
31:24 |
4:38 |
9:16 |
139 130-144 |
1288 |
4.00 |
35:39 |
4:14 |
8:29 |
133 128-141 |
1128 |
4.50 |
40:05 |
4:27 |
8:53 |
133 119-140 |
1183 |
5.00 |
44:21 |
4:16 |
8:32 |
134 120-141 |
1143 |
5.50 |
48:36 |
4:15 |
8:30 |
138 114-161 |
1173 |
6.00 |
52:57 |
4:21 |
8:42 |
135 105-163 |
1174 |
6.50 |
57:10 |
4:13 |
8:26 |
140 134-150 |
1181 |
7.00 |
1:01:22 |
4:11 |
8:22 |
144 134-161 |
1206 |
7.50 |
1:06:04 |
4:43 |
9:25 |
142 124-155 |
1338 |
8.00 |
1:11:21 |
5:17 |
10:33 |
176 123-205 |
1857 |
8.50 |
1:15:39 |
4:18 |
8:36 |
184 172-200 |
1582 |
9.00 |
1:19:51 |
4:13 |
8:25 |
162 130-179 |
1364 |
9.50 |
1:24:29 |
4:38 |
9:15 |
176 136-201 |
1628 |
10.00 |
1:28:24 |
3:55 |
7:51 |
118 88-152 |
925 |
10.50 |
1:32:21 |
3:56 |
7:53 |
161 146-177 |
1269 |
10.52 |
1:32:27 |
6 |
7:03 |
171 171-172 |
1206 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:33 |
45.74% |
More |
800m |
3:53 |
7:49 |
52.42% |
More |
1km |
4:51 |
7:48 |
54.75% |
More |
Mile |
7:51 |
7:51 |
57.41% |
More |
5k |
26:35 |
8:33 |
57.72% |
More |
5 miles |
43:13 |
8:39 |
57.93% |
More |
10k |
53:50 |
8:40 |
58.13% |
More |
10 miles |
1:27:21 |
8:44 |
59.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:21 |
7:21 |
61.29 |
5km |
24:48 |
7:59 |
61.86 |
5M |
41:18 |
8:16 |
60.62 |
10km |
52:08 |
8:23 |
60.03 |
10M |
1:26:50 |
8:41 |
59.64 |
Half |
1:55:59 |
8:51 |
58.66 |
20M |
3:02:33 |
9:08 |
59.06 |
Mara |
4:03:50 |
9:18 |
58.96 |
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