Mon 5th Feb 2018 at 9:00am by sheppardmk
Run > General
- Not good
- cold
-
Time
1:06:44
-
Miles
6.86
-
Min/mi
9:44
-
Pacing
67%
-
WAVA
52.10
-
Cals
979
-
BPM
137
-
%MHR
79.9
-
B/mi
1329
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Monday Morning 11.0k
Split Summary
===
1) 1km - 6:25(6:25/km) 131/161bpm
2) 1km - 6:28(6:28/km) 122/138bpm
3) 1km - 6:40(6:40/km) 115/130bpm
4) 1km - 7:35(7:35/km) 135/168bpm
5) 1km - 6:21(6:21/km) 159/165bpm
6) 1km - 5:54(5:54/km) 128/163bpm
7) 1km - 5:42(5:42/km) 145/160bpm
8) 1km - 6:18(6:18/km) 137/173bpm
9) 1km - 5:29(5:29/km) 144/172bpm
10) 1km - 7:17(7:17/km) 141/176bpm
11) 1km - 5:57(5:57/km) 150/172bpm
12) 0.26km - 1:54(7:23/km) 151/166bpm
6:25 6:28 6:40 7:35 6:21 5:54 5:42 6:18 5:29 7:17 5:57 1:54
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.25 |
2:38 |
2:38 |
10:32 |
142 79-161 |
1496 |
0.50 |
5:10 |
2:32 |
10:09 |
124 114-136 |
1260 |
0.75 |
7:48 |
2:38 |
10:32 |
123 116-136 |
1296 |
1.00 |
10:25 |
2:36 |
10:26 |
123 109-138 |
1283 |
1.25 |
12:57 |
2:32 |
10:07 |
120 104-136 |
1215 |
1.50 |
15:38 |
2:41 |
10:44 |
116 106-128 |
1245 |
1.75 |
18:15 |
2:37 |
10:29 |
119 108-130 |
1248 |
2.00 |
21:47 |
3:32 |
14:10 |
111 88-128 |
1572 |
2.25 |
24:43 |
2:56 |
11:44 |
118 86-164 |
1384 |
2.50 |
27:16 |
2:33 |
10:12 |
164 157-168 |
1672 |
2.75 |
29:52 |
2:35 |
10:22 |
161 154-165 |
1668 |
3.00 |
32:25 |
2:33 |
10:12 |
159 151-165 |
1621 |
3.25 |
34:53 |
2:28 |
9:54 |
150 112-163 |
1485 |
3.50 |
37:13 |
2:20 |
9:21 |
112 99-128 |
1047 |
3.75 |
39:35 |
2:21 |
9:26 |
131 105-157 |
1235 |
4.00 |
41:51 |
2:16 |
9:03 |
144 123-159 |
1303 |
4.25 |
44:05 |
2:14 |
8:56 |
144 132-160 |
1287 |
4.50 |
46:31 |
2:26 |
9:45 |
141 124-159 |
1375 |
4.75 |
48:56 |
2:25 |
9:39 |
130 121-140 |
1254 |
5.00 |
51:38 |
2:43 |
10:50 |
153 116-173 |
1658 |
5.25 |
53:55 |
2:17 |
9:07 |
152 134-172 |
1386 |
5.50 |
56:02 |
2:07 |
8:29 |
135 132-140 |
1145 |
5.75 |
1:00:11 |
4:09 |
16:35 |
127 81-141 |
2106 |
6.00 |
1:02:20 |
2:09 |
8:35 |
135 120-147 |
1160 |
6.25 |
1:04:26 |
2:07 |
8:27 |
161 136-176 |
1360 |
6.50 |
1:06:35 |
2:09 |
8:36 |
151 135-170 |
1299 |
6.75 |
1:09:22 |
2:47 |
11:06 |
140 109-158 |
1555 |
6.99 |
1:12:00 |
2:38 |
10:45 |
156 127-168 |
1677 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:13 |
42.09% |
More |
800m |
4:08 |
8:19 |
49.30% |
More |
1km |
5:12 |
8:22 |
51.04% |
More |
Mile |
8:28 |
8:28 |
53.24% |
More |
5k |
29:38 |
9:32 |
51.78% |
More |
5 miles |
50:10 |
10:02 |
49.90% |
More |
10k |
1:03:18 |
10:11 |
49.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:28 |
8:28 |
53.20 |
5km |
28:33 |
9:11 |
53.74 |
5M |
47:33 |
9:31 |
52.65 |
10km |
1:00:01 |
9:40 |
52.14 |
10M |
1:39:57 |
10:00 |
51.81 |
Half |
2:13:31 |
10:12 |
50.96 |
20M |
3:30:09 |
10:30 |
51.30 |
Mara |
4:40:42 |
10:43 |
51.21 |
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