Mon 30th Jul 2018 at 6:00pm by sheppardmk

Run > General

Not good
warm

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Time
20:32
Miles
2.49
Min/mi
8:15
Pacing
16%
WAVA
59.77
Cals
354
BPM
128
%MHR
74.9
B/mi
1057
Asc(m)
42
Surface
Road

Notes & Comments

Monday Night 4.0k

Split Summary
===
1) 0.99km - 5:41(5:43/km) 91cal
2) 1km - 5:11(5:12/km) 91cal
3) 1km - 4:57(4:56/km) 87cal
4) 1km - 4:40(4:41/km) 82cal
5) 0.01km - 3(3:48/km)

5:41 5:11 4:57 4:40 3

Pace

32%

17%

10%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.13	1:13	1:13	9:43	92 58-116	894
0.25	2:45	1:32	12:14	113 107-121	1383
0.38	5:03	2:18	18:25	117 87-135	2155
0.50	6:08	1:05	8:38	119 109-127	1027
0.63	9:10	3:02	24:19	128 107-131	3112
0.75	14:00	4:50	38:39	109 84-126	4213
0.88	16:13	2:13	17:44	121 89-150	2146
1.00	17:12	59	7:52	137 129-151	1078
1.13	18:11	59	7:53	137 123-142	1080
1.25	21:35	3:24	27:11	126 84-144	3424
1.38	22:45	1:10	9:21	128 115-140	1197
1.50	25:02	2:17	18:20	128 90-154	2346
1.63	26:00	58	7:40	136 126-145	1044
1.75	28:21	2:21	18:51	140 98-149	2638
1.88	32:30	4:08	33:07	120 94-145	3974
2.00	33:28	58	7:45	148 136-151	1147
2.13	34:25	57	7:39	153 136-164	1170
2.25	37:21	2:56	23:29	140 102-167	3289
2.38	39:08	1:47	14:14	146 118-160	2077
2.49	39:56	48	7:02	148 137-154	1042

Heart

128/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	47.44%	More
800m	3:44	7:31	54.91%	More
1km	4:56	7:57	54.15%	More
Mile	12:51	12:51	35.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:43	7:43	58.86
5km	26:02	8:23	59.43
5M	43:21	8:40	58.26
10km	54:44	8:49	57.69
10M	1:31:09	9:07	57.34
Half	2:01:45	9:18	56.40
20M	3:11:38	9:35	56.78
Mara	4:15:58	9:46	56.68

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