Thu 11th Oct 2018 at 10:00am by sheppardmk

Run > General

Terrible
warm

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Time
57:22
Miles
6.43
Min/mi
8:55
Pacing
92%
WAVA
57.10
Stride(cm)
108
Cals
786
Cadence
167
BPM
143
%MHR
83.9
B/mi
1280
Asc(m)
73
Surface
Road

Notes & Comments

Thursday Morning 11.4k

Split Summary
===
1) 1km - 6:02(6:02/km) 130/139bpm 74cal 9.95/10.95kmph
2) 1km - 5:35(5:35/km) 140/147bpm 75cal 10.75/11.86kmph
3) 1km - 5:31(5:31/km) 138/151bpm 72cal 10.87/11.29kmph
4) 1km - 5:32(5:32/km) 143/147bpm 75cal 10.85/11.39kmph
5) 1km - 5:38(5:38/km) 144/151bpm 77cal 10.65/11.59kmph
6) 1km - 5:37(5:37/km) 148/159bpm 79cal 10.69/11.56kmph
7) 1km - 5:32(5:32/km) 148/168bpm 78cal 10.84/11.15kmph
8) 1km - 5:16(5:16/km) 149/155bpm 75cal 11.4/12.06kmph
9) 1km - 5:31(5:31/km) 146/151bpm 76cal 10.86/11.49kmph
10) 1km - 5:28(5:28/km) 153/173bpm 81cal 10.99/11.52kmph
11) 0.35km - 1:40(4:44/km) 152/154bpm 24cal 12.66/13.1kmph

6:02 5:35 5:31 5:32 5:38 5:37 5:32 5:16 5:31 5:28 1:40

Pace

43%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:30	2:30	10:01	121 89-139	1212	166 162-172
0.50	4:53	2:23	9:31	134 132-137	1275	168 164-170
0.75	7:14	2:21	9:23	136 133-138	1275	168 164-170
1.00	9:27	2:14	8:55	142 135-145	1265	169 166-174
1.25	11:59	2:31 +19	10:05	139 130-146	1402	166 116-172
1.50	14:07	2:09	8:35	139 134-141	1194	167 160-170
1.75	16:23	2:15	9:01	133 115-142	1200	169 164-170
2.00	18:40	2:18	9:10	144 138-151	1321	168 164-170
2.25	20:55	2:15	8:59	143 140-147	1285	166 162-170
2.50	23:06	2:10	8:42	142 139-144	1235	166 162-170
2.75	25:26	2:20	9:21	144 141-148	1347	167 164-170
3.00	27:37	2:12	8:46	144 140-148	1263	165 160-170
3.25	30:03	2:25	9:42	150 143-158	1454	166 162-170
3.50	32:10	2:08	8:30	146 143-149	1242	166 164-168
3.75	34:26	2:15	9:02	148 145-153	1337	167 164-170
4.00	36:40	2:14	8:56	148 145-151	1322	167 164-170
4.25	38:53	2:14	8:54	148 137-167	1318	168 162-170
4.50	41:04	2:10	8:41	152 145-164	1319	169 166-170
4.75	43:06	2:02	8:09	148 147-150	1207	169 166-170
5.00	45:16	2:10	8:42	149 146-151	1296	168 166-170
5.25	47:26	2:10	8:39	147 139-151	1272	168 166-172
5.50	49:44	2:18	9:11	144 140-146	1322	167 162-170
5.75	51:54	2:11	8:43	145 143-148	1263	168 164-170
6.00	54:07	2:13	8:51	155 143-173	1371	167 162-172
6.25	56:20	2:12	8:50	155 148-167	1369	169 160-174
6.43	57:41	1:21	7:24	153 150-154	1133	172 168-176

Heart

143/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

167 (176 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	167	6.4	57:21	8:55
Walk	0.6	116	0	20	3:51:15

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:47	44.65%	More
800m	4:10	8:23	49.25%	More
1km	5:12	8:22	51.44%	More
Mile	8:31	8:31	53.36%	More
5k	26:58	8:41	57.37%	More
5 miles	44:09	8:50	57.21%	More
10k	55:28	8:56	56.93%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:48	7:48	58.23
5km	26:18	8:28	58.82
5M	43:48	8:46	57.66
10km	55:18	8:54	57.10
10M	1:32:06	9:13	56.75
Half	2:03:01	9:23	55.82
20M	3:13:38	9:41	56.19
Mara	4:18:38	9:52	56.10

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