Tue 9th Oct 2018 at 9:00am by sheppardmk
Run > General
Not good
warm
-
Time
1:03:47
-
Miles
7.30
-
Min/mi
8:44
-
Pacing
48%
-
WAVA
58.75
-
Stride(cm)
111
-
Cals
688
-
Cadence
166
-
BPM
128
-
%MHR
74.8
-
B/mi
1117
-
Asc(m)
169
-
Surface
Road
Notes & Comments
Tuesday Morning 11.8k
Split Summary
===
1) 1km - 6:03(6:03/km) 123/131bpm 69cal 9.93/11.49kmph
2) 1km - 5:34(5:34/km) 125/135bpm 64cal 10.79/11.12kmph
3) 1km - 5:40(5:40/km) 129/139bpm 67cal 10.6/11.59kmph
4) 1km - 5:31(5:31/km) 131/137bpm 66cal 10.87/11.42kmph
5) 1km - 5:51(5:51/km) 130/139bpm 68cal 10.26/11.56kmph
6) 1km - 5:33(5:33/km) 131/164bpm 65cal 10.82/11.72kmph
7) 1km - 5:34(5:34/km) 132/140bpm 64cal 10.78/12.16kmph
8) 1km - 5:17(5:17/km) 138/162bpm 66cal 11.35/12.66kmph
9) 1km - 5:06(5:06/km) 137/146bpm 62cal 11.76/13.03kmph
10) 1km - 5:01(5:01/km) 125/136bpm 43cal 11.95/12.53kmph
11) 1km - 5:16(5:16/km) 118/128bpm 27cal 11.39/12.6kmph
12) 0.75km - 3:21(4:30/km) 123/128bpm 27cal 13.33/14.81kmph
6:03 5:34 5:40 5:31 5:51 5:33 5:34 5:17 5:06 5:01 5:16 3:21
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:30 |
2:30 |
9:59 |
116 92-130 |
1159 |
165 112-172 |
9/1 |
| 0.50 |
4:51 |
2:21 |
9:26 |
128 125-131 |
1207 |
169 164-172 |
6/4 |
| 0.75 |
7:10 |
2:18 |
9:13 |
128 123-135 |
1180 |
168 164-170 |
4/5 |
| 1.00 |
9:27 |
2:17 |
9:09 |
130 125-135 |
1190 |
168 166-172 |
5/5 |
| 1.25 |
13:01 |
3:34 +1:23
|
14:15 |
117 88-134 |
1666 |
166 116-176 |
8/10 |
| 1.50 |
15:39 |
2:39 +28
|
10:35 |
123 115-132 |
1302 |
169 166-172 |
5/5 |
| 1.75 |
18:03 |
2:24 |
9:35 |
132 124-137 |
1265 |
167 162-172 |
7/7 |
| 2.00 |
20:21 |
2:18 |
9:11 |
132 129-136 |
1212 |
169 164-170 |
3/5 |
| 2.25 |
22:39 |
2:18 |
9:11 |
132 125-136 |
1212 |
169 164-170 |
7/5 |
| 2.50 |
24:46 |
2:07 |
8:30 |
129 124-131 |
1096 |
167 162-170 |
3/5 |
| 2.75 |
27:20 |
2:34 +16
|
10:16 |
127 114-133 |
1304 |
167 126-172 |
10/3 |
| 3.00 |
29:56 |
2:36 +15
|
10:23 |
130 124-139 |
1350 |
165 158-170 |
7/2 |
| 3.25 |
34:03 |
4:07 +1:53
|
16:28 |
125 109-135 |
2059 |
164 118-172 |
2/9 |
| 3.50 |
36:22 |
2:19 |
9:15 |
139 119-162 |
1286 |
168 164-174 |
8/5 |
| 3.75 |
38:51 |
2:30 +14
|
9:59 |
133 131-137 |
1328 |
166 118-176 |
4/5 |
| 4.00 |
41:08 |
2:17 |
9:06 |
134 132-137 |
1220 |
167 154-172 |
5/2 |
| 4.25 |
45:14 |
4:06 +2:00
|
16:26 |
124 98-138 |
2037 |
166 110-172 |
5/12 |
| 4.50 |
48:17 |
3:02 +46
|
12:09 |
134 118-139 |
1628 |
161 116-172 |
4/12 |
| 4.75 |
51:27 |
3:10 +1:05
|
12:40 |
138 126-162 |
1749 |
166 116-170 |
8/8 |
| 5.00 |
53:38 |
2:11 |
8:43 |
144 142-147 |
1255 |
168 162-174 |
3/4 |
| 5.25 |
56:26 |
2:48 +45
|
11:14 |
140 130-146 |
1573 |
167 116-176 |
4/4 |
| 5.50 |
59:18 |
2:52 +53
|
11:27 |
134 115-146 |
1535 |
168 116-174 |
4/7 |
| 5.75 |
1:02:16 |
2:58 +54
|
11:52 |
131 124-137 |
1554 |
170 168-174 |
3/3 |
| 6.00 |
1:04:17 |
2:01 |
8:03 |
123 111-136 |
990 |
170 168-174 |
3/5 |
| 6.25 |
1:07:37 |
3:21 +1:19
|
13:23 |
121 116-125 |
1619 |
169 164-172 |
8/4 |
| 6.50 |
1:09:55 |
2:18 |
9:10 |
119 116-122 |
1091 |
168 164-174 |
6/3 |
| 6.75 |
1:14:00 |
4:05 +2:05
|
16:20 |
116 110-121 |
1895 |
164 106-172 |
4/5 |
| 7.00 |
1:15:58 |
1:59 |
7:55 |
120 106-128 |
950 |
172 168-176 |
7/4 |
| 7.25 |
1:17:44 |
1:45 |
7:00 |
123 121-127 |
861 |
179 174-184 |
6/7 |
| 7.29 |
1:17:59 |
15 |
6:42 |
123 122-123 |
824 |
181 180-182 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
81.1 |
168 |
7.2 |
1:02:45 |
9:01 |
| Walk |
15.8 |
114 |
0.1 |
12:42 |
3:51:29 |
| Pause |
3.1 |
- |
- |
2:32 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:41 |
6:48 |
51.20% |
More |
| 800m |
3:38 |
7:19 |
56.46% |
More |
| 1km |
5:01 |
8:05 |
53.29% |
More |
| Mile |
9:04 |
9:04 |
50.06% |
More |
| 5k |
30:57 |
9:58 |
49.99% |
More |
| 5 miles |
53:17 |
10:39 |
47.40% |
More |
| 10k |
1:06:26 |
10:41 |
47.53% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:34 |
7:34 |
60.02 |
| 5km |
25:32 |
8:13 |
60.59 |
| 5M |
42:31 |
8:30 |
59.40 |
| 10km |
53:40 |
8:38 |
58.84 |
| 10M |
1:29:23 |
8:56 |
58.47 |
| Half |
1:59:23 |
9:07 |
57.52 |
| 20M |
3:07:54 |
9:24 |
57.91 |
| Mara |
4:11:00 |
9:35 |
57.81 |
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