Thu 18th Oct 2018 at 8:00am by sheppardmk

Run > General

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Time
33:41
Miles
4.38
Min/mi
7:41
Pacing
93%
WAVA
65.49
Stride(cm)
119
Cals
447
Cadence
176
BPM
142
%MHR
83.3
B/mi
1095
Asc(m)
14
Surface
Road

Notes & Comments

Thursday Morning 7.1k

Split Summary
===
1) 1km - 5:14(5:14/km) 127/143bpm 61cal 11.45/13.54kmph
2) 1km - 4:57(4:57/km) 138/145bpm 64cal 12.1/12.46kmph
3) 1km - 4:48(4:48/km) 142/144bpm 63cal 12.49/12.73kmph
4) 1km - 4:48(4:48/km) 147/153bpm 65cal 12.5/13.33kmph
5) 1km - 4:45(4:45/km) 150/171bpm 66cal 12.64/13kmph
6) 1km - 4:34(4:34/km) 151/157bpm 65cal 13.15/13.47kmph
7) 1km - 4:21(4:21/km) 149/158bpm 60cal 13.77/14.61kmph
8) 0.05km - 13(4:06/km) 154/155bpm 3cal 14.65/14.54kmph

5:14 4:57 4:48 4:48 4:45 4:34 4:21 13

Pace

17%

62%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:09	1:09	9:10	121 83-140	1109	168 106-172
0.25	2:11	1:03	8:22	128 120-143	1071	172 170-172
0.38	3:11	1:00	7:58	131 130-133	1043	172 170-174
0.50	4:14	1:03	8:25	131 131-132	1102	172 172-174
0.63	5:15	1:01	8:05	132 131-135	1066	173 170-174
0.75	6:18	1:03	8:22	135 134-136	1129	175 170-178
0.88	7:16	59	7:49	136 135-137	1064	177 174-178
1.00	8:18	1:02	8:14	140 137-145	1152	175 172-178
1.13	9:17	59	7:48	140 138-141	1093	176 176-178
1.25	10:15	58	7:47	141 139-144	1097	177 176-178
1.38	11:12	57	7:35	141 139-143	1069	176 174-180
1.50	12:10	59	7:49	141 139-142	1102	176 174-176
1.63	13:09	59	7:49	142 141-144	1109	174 172-176
1.75	14:06	57	7:37	142 139-143	1081	175 174-176
1.88	15:04	58	7:46	142 140-143	1102	175 174-178
2.00	16:03	58	7:47	143 142-145	1113	177 176-178
2.13	17:01	58	7:44	148 145-150	1144	179 178-182
2.25	18:00	1:00	7:58	147 145-148	1171	177 174-178
2.38	18:57	56	7:31	149 148-153	1120	176 168-178
2.50	19:56	59	7:53	148 145-151	1166	177 174-178
2.63	20:50	54	7:12	147 146-148	1058	178 176-180
2.75	21:50	1:00	7:58	149 148-150	1188	178 176-182
2.88	22:46	56	7:31	147 146-149	1106	176 170-180
3.00	23:45	59	7:49	150 144-157	1172	177 174-182
3.13	24:41	56	7:28	160 150-170	1195	176 172-178
3.25	25:36	55	7:19	153 150-155	1119	177 172-180
3.38	26:30	55	7:18	150 145-155	1095	178 176-180
3.50	27:27	56	7:31	155 153-156	1164	177 174-180
3.63	28:21	54	7:12	151 150-152	1088	178 176-180
3.75	29:16	56	7:25	144 136-153	1068	178 172-180
3.88	30:10	54	7:09	146 139-149	1044	179 176-182
4.00	31:03	54	7:08	150 149-151	1070	178 176-180
4.13	31:55	52	6:54	151 149-155	1043	179 178-182
4.25	32:47	52	6:58	150 148-152	1045	181 178-184
4.38	33:38	51	6:45	152 148-157	1026	182 180-184
4.38	33:41	3	6:48	154 154-154	1048	182 182-182

Heart

142/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

176 (184 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	4.4	33:41	7:41
Walk	0.0	106	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:49	50.99%	More
800m	3:27	6:56	59.64%	More
1km	4:20	6:58	61.75%	More
Mile	7:07	7:07	63.77%	More
5k	23:14	7:29	66.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:55	6:55	65.66
5km	23:19	7:30	66.35
5M	38:49	7:46	65.07
10km	49:00	7:53	64.44
10M	1:21:37	8:10	64.04
Half	1:49:01	8:19	62.99
20M	2:51:35	8:35	63.42
Mara	3:49:12	8:45	63.30

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