Tue 16th Oct 2018 at 9:00am by sheppardmk
Run > General
- Not good
- warm
-
Time
1:09:28
-
Miles
7.85
-
Min/mi
8:51
-
Pacing
89%
-
WAVA
58.24
-
Stride(cm)
109
-
Cals
978
-
Cadence
167
-
BPM
147
-
%MHR
86.2
-
B/mi
1305
-
Asc(m)
25
-
Surface
Road
Notes & Comments
Tuesday Morning 12.6k
Split Summary
===
1) 1km - 5:39(5:39/km) 123/134bpm 64cal 10.62/11.02kmph
2) 1km - 5:43(5:43/km) 134/143bpm 73cal 10.5/11.05kmph
3) 1km - 5:30(5:30/km) 138/141bpm 71cal 10.92/11.56kmph
4) 1km - 5:34(5:34/km) 145/171bpm 76cal 10.76/11.52kmph
5) 1km - 5:40(5:40/km) 157/170bpm 87cal 10.59/11.59kmph
6) 1km - 5:22(5:22/km) 156/167bpm 81cal 11.17/11.76kmph
7) 1km - 5:33(5:33/km) 156/182bpm 82cal 10.81/11.82kmph
8) 1km - 5:15(5:15/km) 152/157bpm 76cal 11.42/11.79kmph
9) 1km - 5:47(5:47/km) 151/158bpm 83cal 10.38/11.25kmph
10) 1km - 5:23(5:23/km) 151/156bpm 77cal 11.13/11.42kmph
11) 1km - 5:44(5:44/km) 151/161bpm 82cal 10.46/11.46kmph
12) 1km - 5:16(5:16/km) 161/178bpm 83cal 11.39/12.87kmph
13) 0.63km - 3:01(4:48/km) 151/165bpm 43cal 12.49/12.87kmph
5:39 5:43 5:30 5:34 5:40 5:22 5:33 5:15 5:47 5:23 5:44 5:16 3:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:19 |
2:19 |
9:15 |
116 88-134 |
1073 |
164 116-170 |
0.50 |
4:33 |
2:15 |
8:58 |
125 122-129 |
1121 |
170 168-170 |
0.75 |
6:50 |
2:17 |
9:07 |
131 128-134 |
1195 |
170 168-170 |
1.00 |
9:07 |
2:17 |
9:07 |
135 130-141 |
1231 |
167 162-172 |
1.25 |
11:25 |
2:18 |
9:13 |
136 133-140 |
1255 |
167 164-170 |
1.50 |
13:40 |
2:14 |
8:58 |
137 133-141 |
1228 |
167 166-168 |
1.75 |
15:56 |
2:16 |
9:03 |
138 135-141 |
1250 |
167 164-172 |
2.00 |
18:04 |
2:08 |
8:34 |
138 134-140 |
1181 |
167 162-170 |
2.25 |
20:19 |
2:15 |
8:59 |
134 112-148 |
1204 |
167 164-168 |
2.50 |
22:35 |
2:16 |
9:06 |
159 144-171 |
1446 |
166 162-168 |
2.75 |
24:49 |
2:14 |
8:56 |
152 146-155 |
1359 |
165 164-168 |
3.00 |
27:08 |
2:19 |
9:14 |
160 149-169 |
1478 |
166 156-172 |
3.25 |
29:27 |
2:19 |
9:16 |
160 152-165 |
1482 |
167 164-170 |
3.50 |
31:32 |
2:05 |
8:21 |
157 150-166 |
1312 |
168 164-172 |
3.75 |
33:42 |
2:10 |
8:41 |
151 145-154 |
1311 |
169 164-172 |
4.00 |
35:58 |
2:16 |
9:03 |
163 150-182 |
1474 |
168 164-172 |
4.25 |
38:10 |
2:12 |
8:48 |
150 143-159 |
1319 |
169 166-172 |
4.50 |
40:18 |
2:08 |
8:30 |
151 147-154 |
1284 |
169 166-172 |
4.75 |
42:23 |
2:05 |
8:21 |
153 147-157 |
1278 |
169 168-170 |
5.00 |
44:31 |
2:08 |
8:32 |
152 147-155 |
1296 |
169 168-172 |
5.25 |
46:47 |
2:16 |
9:04 |
152 149-157 |
1378 |
166 162-168 |
5.50 |
49:39 |
2:52 +27
|
11:30 |
150 139-157 |
1724 |
164 110-170 |
5.75 |
51:49 |
2:10 |
8:39 |
153 151-155 |
1323 |
167 166-170 |
6.00 |
54:03 |
2:14 |
8:57 |
151 148-155 |
1351 |
167 162-170 |
6.25 |
56:12 |
2:09 |
8:38 |
150 146-154 |
1294 |
166 162-168 |
6.50 |
58:29 |
2:17 |
9:08 |
148 138-157 |
1352 |
168 166-170 |
6.75 |
1:00:53 |
2:24 |
9:36 |
153 150-159 |
1469 |
167 164-172 |
7.00 |
1:03:00 |
2:06 |
8:26 |
162 152-177 |
1365 |
168 162-170 |
7.25 |
1:05:10 |
2:10 |
8:41 |
160 156-162 |
1388 |
167 156-170 |
7.50 |
1:07:14 |
2:04 |
8:15 |
161 156-164 |
1328 |
169 166-172 |
7.75 |
1:09:13 |
1:59 |
7:56 |
149 140-161 |
1183 |
170 168-172 |
7.84 |
1:09:51 |
38 |
7:17 |
150 148-152 |
1094 |
171 170-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.3 |
167 |
7.8 |
1:09:20 |
8:51 |
Walk |
0.7 |
114 |
0 |
31 |
1:36:08 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:36 |
45.72% |
More |
800m |
3:56 |
7:54 |
52.31% |
More |
1km |
4:59 |
8:01 |
53.75% |
More |
Mile |
8:12 |
8:12 |
55.33% |
More |
5k |
27:20 |
8:48 |
56.61% |
More |
5 miles |
44:12 |
8:50 |
57.13% |
More |
10k |
55:05 |
8:52 |
57.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:38 |
7:38 |
59.50 |
5km |
25:43 |
8:17 |
60.16 |
5M |
42:50 |
8:34 |
58.97 |
10km |
54:04 |
8:42 |
58.40 |
10M |
1:30:03 |
9:00 |
58.04 |
Half |
2:00:17 |
9:11 |
57.09 |
20M |
3:09:19 |
9:28 |
57.48 |
Mara |
4:12:53 |
9:39 |
57.38 |
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