Tue 20th Nov 2018 at 9:00am by sheppardmk
Run > General
- Not good
- cold
-
Time
1:10:32
-
Miles
7.99
-
Min/mi
8:50
-
Pacing
73%
-
WAVA
58.47
-
Stride(cm)
108
-
Cals
952
-
Cadence
169
-
BPM
148
-
%MHR
86.7
-
B/mi
1309
-
Asc(m)
26
-
Surface
Road
Notes & Comments
Tuesday Morning 12.9k
1) 1km - 5:48(5:48/km) 135/152bpm 71cal 10.35/12.66kmph
2) 1km - 5:57(5:57/km) 140/144bpm 75cal 10.07/11.22kmph
3) 1km - 5:37(5:37/km) 143/147bpm 72cal 10.69/11.15kmph
4) 1km - 5:33(5:33/km) 144/149bpm 72cal 10.8/11.19kmph
5) 1km - 5:26(5:26/km) 152/165bpm 75cal 11.04/11.69kmph
6) 1km - 5:37(5:37/km) 151/162bpm 76cal 10.68/11.42kmph
7) 1km - 5:19(5:19/km) 149/156bpm 72cal 11.28/11.86kmph
8) 1km - 5:21(5:21/km) 148/162bpm 72cal 11.21/12.39kmph
9) 1km - 5:22(5:22/km) 155/172bpm 77cal 11.16/11.62kmph
10) 1km - 5:17(5:17/km) 153/163bpm 74cal 11.35/12.43kmph
11) 1km - 5:20(5:20/km) 152/162bpm 74cal 11.24/12.77kmph
12) 1km - 5:34(5:34/km) 155/163bpm 80cal 10.79/12.19kmph
13) 0.86km - 4:19(5:01/km) 156/168bpm 62cal 11.97/13.33kmph
5:48 5:57 5:37 5:33 5:26 5:37 5:19 5:21 5:22 5:17 5:20 5:34 4:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:24 |
2:24 |
9:35 |
136 126-152 |
1302 |
166 112-176 |
2/4 |
0.50 |
4:41 |
2:17 |
9:09 |
136 132-139 |
1244 |
172 170-174 |
3/4 |
0.75 |
7:01 |
2:20 |
9:19 |
137 132-141 |
1277 |
172 170-176 |
5/5 |
1.00 |
9:26 |
2:26 |
9:43 |
140 138-143 |
1360 |
171 168-174 |
5/5 |
1.25 |
11:50 |
2:24 |
9:35 |
141 136-144 |
1352 |
171 168-180 |
8/3 |
1.50 |
14:08 |
2:18 |
9:12 |
143 141-146 |
1316 |
170 168-172 |
5/4 |
1.75 |
16:20 |
2:12 |
8:47 |
142 139-147 |
1247 |
170 168-172 |
3/3 |
2.00 |
18:35 |
2:15 |
9:01 |
142 139-146 |
1280 |
170 168-172 |
3/4 |
2.25 |
20:48 |
2:12 |
8:49 |
144 141-146 |
1270 |
171 168-172 |
2/7 |
2.50 |
23:06 |
2:18 |
9:12 |
146 144-149 |
1343 |
172 170-174 |
6/1 |
2.75 |
26:03 |
2:58 +45
|
11:51 |
145 137-151 |
1719 |
170 120-174 |
1/5 |
3.00 |
28:10 |
2:07 |
8:26 |
155 145-164 |
1307 |
170 168-172 |
3/1 |
3.25 |
30:25 |
2:15 |
9:00 |
159 157-163 |
1431 |
170 168-172 |
5/2 |
3.50 |
34:06 |
3:41 +1:27
|
14:45 |
141 108-161 |
2079 |
167 114-174 |
2/3 |
3.75 |
36:23 |
2:17 |
9:08 |
150 146-154 |
1370 |
170 168-174 |
7/4 |
4.00 |
38:42 |
2:19 +11
|
9:17 |
150 143-155 |
1392 |
168 116-174 |
1/5 |
4.25 |
41:15 |
2:33 +25
|
10:12 |
149 145-152 |
1520 |
171 168-174 |
4/4 |
4.50 |
43:23 |
2:08 |
8:32 |
144 136-149 |
1229 |
170 168-174 |
2/2 |
4.75 |
46:05 |
2:41 +33
|
10:45 |
146 138-151 |
1569 |
170 168-176 |
5/4 |
5.00 |
48:40 |
2:36 +24
|
10:23 |
152 135-162 |
1578 |
167 116-170 |
6/4 |
5.25 |
50:50 |
2:10 |
8:39 |
159 148-172 |
1376 |
170 168-172 |
4/2 |
5.50 |
53:01 |
2:11 |
8:45 |
154 152-157 |
1346 |
170 168-174 |
3/2 |
5.75 |
55:41 |
2:40 +32
|
10:39 |
153 141-163 |
1629 |
171 168-174 |
4/2 |
6.00 |
58:40 |
2:59 +51
|
11:56 |
152 149-157 |
1813 |
168 116-174 |
5/7 |
6.25 |
1:01:15 |
2:35 +30
|
10:22 |
150 144-158 |
1555 |
169 118-174 |
5/6 |
6.50 |
1:03:24 |
2:09 |
8:35 |
150 142-157 |
1287 |
171 168-176 |
3/5 |
6.75 |
1:05:36 |
2:12 |
8:49 |
155 151-162 |
1367 |
169 168-174 |
2/6 |
7.00 |
1:08:28 |
2:52 +43
|
11:27 |
154 151-160 |
1764 |
166 104-170 |
3/2 |
7.25 |
1:10:43 |
2:14 |
8:58 |
154 150-159 |
1380 |
169 168-170 |
7/4 |
7.50 |
1:12:59 |
2:17 |
9:06 |
157 154-163 |
1430 |
168 166-170 |
6/3 |
7.75 |
1:15:07 |
2:08 |
8:33 |
160 152-167 |
1367 |
171 166-176 |
7/3 |
7.99 |
1:16:55 |
1:48 |
7:29 |
152 146-154 |
1137 |
176 172-178 |
2/7 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.2 |
170 |
7.9 |
1:10:09 |
8:53 |
Walk |
8.2 |
114 |
0 |
6:21 |
2:09:18 |
Pause |
0.5 |
- |
- |
25 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:25 |
46.88% |
More |
800m |
3:59 |
8:02 |
51.48% |
More |
1km |
5:07 |
8:15 |
52.24% |
More |
Mile |
8:31 |
8:31 |
53.31% |
More |
5k |
28:57 |
9:19 |
53.44% |
More |
5 miles |
48:19 |
9:40 |
52.27% |
More |
10k |
1:00:21 |
9:43 |
52.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:36 |
7:36 |
59.76 |
5km |
25:37 |
8:15 |
60.39 |
5M |
42:40 |
8:32 |
59.20 |
10km |
53:52 |
8:40 |
58.62 |
10M |
1:29:43 |
8:58 |
58.25 |
Half |
1:59:50 |
9:09 |
57.30 |
20M |
3:08:37 |
9:26 |
57.69 |
Mara |
4:11:57 |
9:37 |
57.59 |
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