Wed 17th Oct 2018 at 3:00pm by sheppardmk

Run > General

Not good
warm

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Time
28:22
Miles
3.29
Min/mi
8:37
Pacing
73%
WAVA
57.84
Stride(cm)
113
Cals
327
Cadence
166
BPM
127
%MHR
74.3
B/mi
1096
Asc(m)
9
Surface
Road

Notes & Comments

Wednesday Afternoon 5.3k initially with Leigh

Split Summary
===
1) 1km - 6:16(6:16/km) 118/151bpm 66cal 9.58/11.89kmph
2) 1km - 6:01(6:01/km) 123/135bpm 67cal 9.98/11.69kmph
3) 1km - 5:14(5:14/km) 127/131bpm 61cal 11.47/12.19kmph
4) 1km - 5:05(5:05/km) 135/158bpm 63cal 11.8/12.39kmph
5) 1km - 4:33(4:33/km) 133/148bpm 55cal 13.17/14.31kmph
6) 0.29km - 1:13(4:15/km) 138/139bpm 15cal 14.1/14.68kmph

6:16 6:01 5:14 5:05 4:33 1:13

Pace

17%

23%

28%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:16	1:16	10:05	117 77-151	1180	163 156-170
0.25	2:59	1:43 +28	13:45	115 109-119	1582	157 100-164
0.38	4:11	1:12	9:36	119 117-120	1142	162 160-166
0.50	5:30	1:19	10:35	121 119-126	1281	160 158-164
0.63	6:46	1:16	10:06	121 119-123	1223	161 158-166
0.75	8:39	1:53 +40	15:04	116 105-122	1748	157 116-170
0.88	9:51	1:12	9:38	124 116-133	1195	163 160-166
1.00	11:28	1:37 +22	12:54	122 117-125	1574	163 162-164
1.13	12:43	1:15	10:01	124 122-125	1242	163 160-166
1.25	14:02	1:18 +12	10:27	126 124-127	1317	162 116-170
1.38	15:14	1:12 +7	9:39	125 124-127	1206	169 168-170
1.50	16:15	1:01	8:06	127 127-128	1029	170 168-170
1.63	17:21	1:06	8:48	128 127-128	1127	170 170-170
1.75	18:21	1:00	8:03	128 127-129	1031	170 168-170
1.88	19:25	1:04	8:35	129 127-131	1106	169 168-170
2.00	20:27	1:02	8:14	131 130-132	1078	170 168-172
2.13	21:33	1:06	8:46	129 127-131	1130	170 168-172
2.25	22:33	1:00	8:04	142 127-157	1145	171 168-174
2.38	23:32	58	7:48	136 129-145	1060	171 168-172
2.50	24:31	59	7:55	137 134-140	1085	172 168-178
2.63	25:47	1:15 +20	10:04	137 136-139	1378	169 116-176
2.75	26:55	1:08 +13	9:04	137 135-140	1242	175 172-178
2.88	28:02	1:07 +12	8:57	126 123-129	1129	170 116-178
3.00	28:55	53	7:06	127 118-133	903	176 174-178
3.13	30:23	1:28 +31	11:41	138 120-147	1612	171 104-182
3.25	31:14	52	6:52	138 136-139	948	180 176-184
3.29	31:28	14	6:33	137 137-137	898	182 182-182

Heart

127/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

166 (184 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.6	168	3.3	28:09	8:44
Walk	9.2	110	0	2:57	2:29:24
Pause	1.2	-	-	22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:05	49.14%	More
800m	3:39	7:20	56.36%	More
1km	4:33	7:20	58.74%	More
Mile	8:15	8:15	55.05%	More
5k	29:40	9:33	52.14%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:55	7:55	57.37
5km	26:41	8:35	57.98
5M	44:26	8:53	56.84
10km	56:05	9:02	56.30
10M	1:33:25	9:21	55.95
Half	2:04:46	9:31	55.04
20M	3:16:23	9:49	55.41
Mara	4:22:19	10:01	55.31

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