Fri 16th Nov 2018 at 10:00am by sheppardmk

Run > General

Terrible

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Time
30:49
Miles
3.49
Min/mi
8:50
Pacing
40%
WAVA
56.59
Stride(cm)
106
Cals
389
Cadence
172
BPM
133
%MHR
77.7
B/mi
1174
Asc(m)
19
Surface
Road

Notes & Comments

Friday Morning 5.6k

1) 1km - 6:01(6:01/km) 130/148bpm 74cal 9.97/10.58kmph
2) 1km - 5:32(5:32/km) 131/135bpm 69cal 10.85/11.05kmph
3) 1km - 5:28(5:28/km) 132/149bpm 67cal 10.97/13.17kmph
4) 1km - 5:17(5:17/km) 134/141bpm 67cal 11.37/11.59kmph
5) 1km - 5:22(5:22/km) 141/149bpm 72cal 11.19/11.35kmph
6) 0.61km - 3:10(5:13/km) 137/157bpm 40cal 11.49/11.62kmph

6:01 5:32 5:28 5:17 5:22 3:10

Pace

34%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:22	1:22	10:57	123 91-146	1348	167 108-172
0.25	2:33	1:11	9:29	128 123-135	1215	171 170-172
0.38	3:42	1:09	9:11	136 133-140	1250	170 168-172
0.50	4:54	1:12	9:33	129 124-132	1233	171 170-172
0.63	6:03	1:09	9:09	133 131-135	1217	170 170-170
0.75	7:08	1:05	8:42	130 129-132	1131	171 170-172
0.88	8:18	1:10	9:20	130 127-132	1214	170 170-172
1.00	9:24	1:06	8:48	130 127-133	1144	171 170-172
1.13	10:30	1:06	8:47	131 130-132	1151	172 170-172
1.25	11:37	1:07	8:56	133 133-135	1189	171 170-172
1.38	12:44	1:07	8:59	134 132-136	1204	171 170-172
1.50	13:48	1:03	8:27	133 132-134	1124	171 170-172
1.63	14:53	1:06	8:46	134 132-135	1174	172 170-174
1.75	18:55	4:02 +2:59	32:15	137 94-149	4419	168 116-174
1.88	20:06	1:11	9:27	124 92-138	1172	175 170-178
2.00	21:08	1:02	8:15	132 130-133	1089	177 174-178
2.13	22:14	1:06	8:46	136 132-141	1193	178 176-180
2.25	23:17	1:04	8:28	133 127-138	1127	176 174-176
2.38	24:20	1:02	8:19	134 131-139	1115	174 172-174
2.50	25:24	1:05	8:38	137 135-138	1184	173 172-174
2.63	26:29	1:05	8:40	139 137-141	1204	174 170-178
2.75	27:33	1:04	8:32	142 139-144	1213	174 172-176
2.88	28:39	1:05	8:43	141 139-143	1229	176 174-178
3.00	29:45	1:06	8:51	144 141-148	1275	174 170-178
3.13	30:48	1:03	8:20	142 141-143	1184	173 170-176
3.25	31:51	1:03	8:27	143 128-157	1207	175 172-178
3.38	32:55	1:04	8:30	140 138-142	1190	175 170-178
3.48	33:48	53	8:16	129 120-143	1067	172 170-174

Heart

133/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

172 (180 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.0	172	3.5	30:46	8:50
Walk	9.0	112	0	3:02	20:48:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:22	41.53%	More
800m	4:10	8:24	49.22%	More
1km	5:16	8:29	50.75%	More
Mile	8:33	8:33	53.17%	More
5k	30:06	9:41	51.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:04	8:04	56.30
5km	27:12	8:45	56.88
5M	45:18	9:04	55.75
10km	57:12	9:12	55.20
10M	1:35:15	9:32	54.87
Half	2:07:14	9:43	53.97
20M	3:20:16	10:01	54.33
Mara	4:27:30	10:13	54.24

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