Thu 18th Oct 2018 at 7:00pm by sheppardmk
Run > General
- Not good
-
Time
35:55
-
Miles
4.41
-
Min/mi
8:09
-
Pacing
20%
-
WAVA
61.87
-
Stride(cm)
117
-
Cals
414
-
Cadence
169
-
BPM
128
-
%MHR
74.7
-
B/mi
1040
-
Asc(m)
14
-
Surface
Road
Notes & Comments
Thursday Night 7.1k
Split Summary
===
1) 1km - 5:51(5:51/km) 135/184bpm 74cal 10.27/11.19kmph
2) 1km - 5:46(5:46/km) 131/143bpm 72cal 10.4/11.22kmph
3) 1km - 5:09(5:09/km) 128/142bpm 61cal 11.63/12.6kmph
4) 1km - 4:57(4:57/km) 129/153bpm 56cal 12.11/12.63kmph
5) 1km - 4:43(4:43/km) 124/136bpm 49cal 12.74/14.58kmph
6) 1km - 4:34(4:34/km) 125/159bpm 46cal 13.15/14.21kmph
7) 1km - 4:31(4:31/km) 130/142bpm 51cal 13.29/14.95kmph
8) 0.1km - 25(4:06/km) 136/139bpm 5cal 14.63/14.44kmph
5:51 5:46 5:09 4:57 4:43 4:34 4:31 25
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 |
119 83-145 |
1091 |
165 116-170 |
0.25 |
2:18 |
1:10 |
9:16 |
137 135-139 |
1270 |
168 166-170 |
0.38 |
3:35 |
1:16 |
10:12 |
136 122-152 |
1387 |
168 166-168 |
0.50 |
4:41 |
1:07 |
8:52 |
129 121-142 |
1144 |
167 166-168 |
0.63 |
5:53 |
1:11 |
9:31 |
151 119-184 |
1437 |
168 166-168 |
0.75 |
7:02 |
1:09 |
9:13 |
132 120-143 |
1217 |
167 164-168 |
0.88 |
8:08 |
1:06 |
8:49 |
131 126-139 |
1156 |
168 166-170 |
1.00 |
9:18 |
1:10 |
9:22 |
130 126-136 |
1218 |
166 164-172 |
1.13 |
10:27 |
1:09 |
9:10 |
129 126-133 |
1182 |
166 162-170 |
1.25 |
11:39 |
1:12 |
9:38 |
131 127-135 |
1261 |
167 162-168 |
1.38 |
12:46 |
1:06 |
8:51 |
131 128-135 |
1159 |
168 166-170 |
1.50 |
13:50 |
1:04 |
8:32 |
130 128-131 |
1110 |
168 166-172 |
1.63 |
16:40 |
2:50 +1:59
|
22:43 |
124 100-132 |
2816 |
168 164-170 |
1.75 |
18:21 |
1:42 +33
|
13:33 |
121 100-132 |
1639 |
165 116-170 |
1.88 |
19:23 |
1:01 |
8:08 |
134 131-142 |
1091 |
169 168-172 |
2.00 |
20:26 |
1:04 |
8:30 |
134 133-136 |
1138 |
170 168-172 |
2.13 |
22:52 |
2:26 +1:37
|
19:25 |
120 92-136 |
2330 |
170 168-174 |
2.25 |
24:00 |
1:08 |
9:05 |
134 130-137 |
1218 |
171 168-174 |
2.38 |
25:01 |
1:01 |
8:05 |
137 136-139 |
1108 |
169 168-170 |
2.50 |
27:59 |
2:58 +2:04
|
23:45 |
122 94-153 |
2898 |
167 116-170 |
2.63 |
29:46 |
1:48 +52
|
14:20 |
121 105-132 |
1735 |
170 106-182 |
2.75 |
30:48 |
1:01 |
8:10 |
131 123-135 |
1070 |
171 170-174 |
2.88 |
31:44 |
57 |
7:34 |
127 122-133 |
960 |
172 170-172 |
3.00 |
35:21 |
3:37 +2:45
|
28:54 |
117 91-130 |
3381 |
169 116-174 |
3.13 |
37:23 |
2:02 +1:01
|
16:17 |
126 114-134 |
2051 |
169 104-178 |
3.25 |
38:18 |
55 |
7:21 |
136 115-159 |
999 |
175 174-178 |
3.38 |
41:03 |
2:45 +1:48
|
21:59 |
122 86-143 |
2682 |
169 98-176 |
3.50 |
41:57 |
54 |
7:13 |
122 95-137 |
881 |
177 174-180 |
3.63 |
45:48 |
3:51 +2:55
|
30:45 |
123 94-139 |
3783 |
171 106-180 |
3.75 |
46:42 |
54 |
7:13 |
124 100-135 |
895 |
178 174-180 |
3.88 |
47:39 |
57 |
7:33 |
134 132-136 |
1012 |
176 174-180 |
4.00 |
50:33 |
2:54 +1:59
|
23:13 |
119 90-139 |
2764 |
172 116-176 |
4.13 |
51:27 |
54 |
7:12 |
128 114-136 |
921 |
178 176-180 |
4.25 |
53:19 |
1:52 +1:03
|
14:59 |
130 108-141 |
1947 |
176 116-184 |
4.38 |
54:14 |
55 |
7:19 |
135 132-138 |
987 |
183 180-186 |
4.41 |
54:29 |
15 |
6:47 |
135 133-137 |
915 |
183 182-184 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
65.4 |
171 |
4.4 |
34:58 |
8:27 |
Walk |
31.0 |
111 |
0 |
17:32 |
8:06:16 |
Pause |
3.5 |
- |
- |
1:59 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:46 |
51.38% |
More |
800m |
3:37 |
7:16 |
56.85% |
More |
1km |
4:31 |
7:16 |
59.25% |
More |
Mile |
9:03 |
9:03 |
50.21% |
More |
5k |
36:49 |
11:51 |
42.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:19 |
7:19 |
62.07 |
5km |
24:40 |
7:56 |
62.72 |
5M |
41:06 |
8:13 |
61.45 |
10km |
51:52 |
8:21 |
60.88 |
10M |
1:26:23 |
8:38 |
60.50 |
Half |
1:55:24 |
8:49 |
59.50 |
20M |
3:01:38 |
9:05 |
59.91 |
Mara |
4:02:36 |
9:16 |
59.81 |
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