Mon 8th Oct 2018 at 7:00am by sheppardmk

Run > General

Not good

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Time
34:31
Miles
4.41
Min/mi
7:50
Pacing
93%
WAVA
64.29
Stride(cm)
118
Cals
378
Cadence
174
BPM
138
%MHR
80.8
B/mi
1081
Asc(m)
10
Surface
Road

Notes & Comments

Monday Morning 7.1k

Split Summary
===
1) 1km - 5:09(5:09/km) 120/129bpm 48cal 11.64/14.21kmph
2) 1km - 5:06(5:06/km) 132/142bpm 54cal 11.76/12.09kmph
3) 1km - 5:00(5:00/km) 142/147bpm 56cal 11.98/12.29kmph
4) 1km - 4:50(4:50/km) 143/152bpm 54cal 12.39/13.17kmph
5) 1km - 4:50(4:50/km) 146/151bpm 56cal 12.41/12.73kmph
6) 1km - 4:40(4:40/km) 145/151bpm 53cal 12.84/13.13kmph
7) 1km - 4:33(4:33/km) 149/153bpm 53cal 13.2/13.91kmph
8) 0.09km - 21(4:09/km) 149/150bpm 4cal 14.45/13.91kmph

5:09 5:06 5:00 4:50 4:50 4:40 4:33 21

Pace

34%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:03	1:03	8:20	101 66-121	842	167 116-176
0.25	2:12	1:09 +7	9:13	122 114-126	1124	173 170-176
0.38	3:13	1:02	8:13	123 120-126	1011	172 170-174
0.50	4:16	1:02	8:20	126 124-127	1049	173 172-176
0.63	5:18	1:02	8:16	126 125-128	1042	172 172-174
0.75	6:20	1:03	8:20	127 125-128	1059	174 172-178
0.88	7:22	1:01	8:10	129 127-132	1054	174 172-176
1.00	8:24	1:02	8:16	128 126-132	1059	174 172-176
1.13	9:23	1:00	7:57	140 138-141	1114	173 172-176
1.25	10:25	1:02	8:17	141 140-142	1168	175 172-176
1.38	11:25	59	7:54	141 140-143	1115	174 172-176
1.50	12:27	1:02	8:19	141 139-142	1173	173 172-174
1.63	13:27	1:00	7:59	140 139-141	1119	173 170-176
1.75	14:27	1:00	7:58	142 140-143	1132	174 172-176
1.88	15:27	1:00	8:04	145 143-147	1169	174 172-176
2.00	16:27	1:00	7:57	147 143-151	1169	174 170-176
2.13	17:29	1:02	8:13	147 145-152	1209	175 174-176
2.25	18:26	57	7:37	140 135-144	1067	174 174-176
2.38	19:24	58	7:45	135 124-144	1047	173 168-176
2.50	20:20	56	7:29	145 130-152	1086	175 172-178
2.63	21:20	1:00	8:00	144 142-147	1151	176 174-178
2.75	22:18	58	7:44	146 145-148	1130	177 174-178
2.88	23:19	1:01	8:07	147 145-150	1192	176 170-178
3.00	24:15	56	7:31	147 146-149	1104	175 172-180
3.13	25:12	57	7:35	144 135-151	1091	174 170-176
3.25	26:06	54	7:13	141 137-143	1018	175 170-178
3.38	27:03	56	7:32	145 143-148	1092	176 174-178
3.50	27:59	57	7:33	147 145-150	1110	176 170-180
3.63	28:57	57	7:39	148 146-151	1133	175 174-178
3.75	29:54	57	7:37	147 146-149	1121	177 174-180
3.88	30:52	58	7:46	149 147-152	1158	175 168-180
4.00	31:45	53	7:01	148 147-151	1039	176 172-178
4.13	32:39	54	7:15	148 146-149	1074	177 174-180
4.25	33:34	55	7:19	150 149-152	1098	178 176-182
4.38	34:27	52	7:00	149 147-152	1042	180 178-182
4.39	34:34	7	7:02	150 150-150	1055	180 180-180

Heart

138/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

174 (182 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	4.4	34:33	7:52
Walk	0.0	116	0	1	11:14

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:08	48.72%	More
800m	3:33	7:09	57.83%	More
1km	4:30	7:15	59.40%	More
Mile	7:24	7:24	61.44%	More
5k	23:52	7:41	64.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:02	7:02	64.58
5km	23:43	7:38	65.23
5M	39:29	7:54	63.97
10km	49:51	8:01	63.34
10M	1:23:01	8:18	62.96
Half	1:50:54	8:28	61.92
20M	2:54:33	8:44	62.34
Mara	3:53:09	8:54	62.23

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