Fri 28th Sep 2018 at 9:00pm by wshippin

Run > Warm Down

Serpentine Last Friday of the Month 5k

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Time
5:15
Miles
0.60
Min/mi
8:45
WAVA
40.53
Stride(cm)
102
Cals
63
Cadence
181
BPM
138
%MHR
70.8
B/mi
1208
Surface
Road

Notes & Comments

Split Summary
===
1) 0.97km - 5:15(5:24/km) 138/157bpm 63cal 11.1/14.31kmph

5:15

Pin Map

0mi in 0

Pace

48%

52%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	29	29	7:47	112 91-138	872	184 178-188
0.13	59	30	7:53	141 138-154	1112	187 184-190
0.19	1:34	35	9:21	149 139-154	1392	187 184-188
0.25	2:02	28	7:34	141 138-143	1066	188 186-190
0.31	2:31	28	7:36	144 138-157	1093	187 186-190
0.38	3:01	30	8:06	132 126-142	1070	179 140-186
0.44	3:31	30	8:07	133 130-136	1079	187 182-190
0.50	4:11	40	10:35	136 130-149	1438	156 108-190
0.56	4:38	27	7:16	146 136-149	1061	182 178-184
0.60	5:14	36	14:53	145 135-147	2158	183 172-186

Heart

138/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

181 (190 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.6	185	0.6	4:54	8:21
Walk	6.4	125	0	20	21:03

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:50	37.26%	More
800m	4:07	8:18	40.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:16	9:16	41.02
5km	32:38	10:30	39.50
5M	55:22	11:04	38.12
10km	1:10:29	11:21	37.51
10M	1:59:35	11:58	36.60
Half	2:41:25	12:19	35.65
20M	4:18:18	12:55	35.30
Mara	5:48:40	13:18	34.87

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