Tue 27th Nov 2018 at 9:00am by sheppardmk
Run > General
Terrible
cold
-
Time
1:14:50
-
Miles
7.93
-
Min/mi
9:26
-
Pacing
53%
-
WAVA
54.70
-
Stride(cm)
103
-
Cals
1204
-
Cadence
165
-
BPM
162
-
%MHR
94.7
-
B/mi
1528
-
Asc(m)
80
-
Surface
Road
Notes & Comments
Tiesday Morning 12.8k
Split Summary
===
1) 1km - 6:06(6:06/km) 150/183bpm 87cal 9.85/10.58kmph
2) 1km - 6:00(6:00/km) 158/171bpm 93cal 10/11.69kmph
3) 1km - 5:59(5:59/km) 160/164bpm 94cal 10.02/11.29kmph
4) 1km - 5:56(5:56/km) 163/169bpm 97cal 10.11/11.72kmph
5) 1km - 6:20(6:20/km) 167/177bpm 106cal 9.46/11.12kmph
6) 1km - 5:58(5:58/km) 165/169bpm 101cal 10.04/11.62kmph
7) 1km - 5:53(5:53/km) 161/167bpm 94cal 10.18/12.33kmph
8) 1km - 5:27(5:27/km) 159/178bpm 82cal 11.02/12.73kmph
9) 1km - 5:38(5:38/km) 160/168bpm 90cal 10.66/13kmph
10) 1km - 5:30(5:30/km) 169/181bpm 92cal 10.89/12.39kmph
11) 1km - 6:01(6:01/km) 167/175bpm 100cal 9.97/11.42kmph
12) 1km - 5:30(5:30/km) 171/179bpm 93cal 10.89/12.16kmph
13) 0.77km - 4:30(5:48/km) 171/175bpm 75cal 10.33/11.56kmph
6:06 6:00 5:59 5:56 6:20 5:58 5:53 5:27 5:38 5:30 6:01 5:30 4:30
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.25 |
2:31 |
2:31 |
10:05 |
130 96-142 |
1310 |
167 102-170 |
| 0.50 |
5:01 |
2:30 |
9:59 |
166 143-182 |
1656 |
169 166-170 |
| 0.75 |
7:46 |
2:45 +28
|
11:01 |
165 158-174 |
1819 |
168 116-170 |
| 1.00 |
10:15 |
2:29 |
9:54 |
156 135-165 |
1545 |
169 162-172 |
| 1.25 |
12:40 |
2:25 |
9:40 |
155 146-159 |
1499 |
166 160-170 |
| 1.50 |
15:05 |
2:25 |
9:40 |
160 158-164 |
1546 |
166 162-170 |
| 1.75 |
17:55 |
2:51 +34
|
11:22 |
159 154-161 |
1808 |
164 118-172 |
| 2.00 |
20:54 |
2:59 +32
|
11:56 |
161 151-168 |
1920 |
166 116-170 |
| 2.25 |
24:21 |
3:27 +1:09
|
13:47 |
162 155-169 |
2233 |
166 102-174 |
| 2.50 |
27:25 |
3:04 +31
|
12:17 |
165 161-168 |
2027 |
165 116-172 |
| 2.75 |
30:08 |
2:43 +9
|
10:51 |
166 161-170 |
1801 |
159 116-168 |
| 3.00 |
32:42 |
2:34 |
10:15 |
168 157-176 |
1721 |
164 160-168 |
| 3.25 |
35:31 |
2:50 +25
|
11:20 |
166 164-168 |
1880 |
167 166-170 |
| 3.50 |
38:40 |
3:09 +48
|
12:35 |
165 161-168 |
2076 |
165 116-170 |
| 3.75 |
41:31 |
2:51 +24
|
11:24 |
164 157-167 |
1870 |
166 162-168 |
| 4.00 |
43:59 |
2:27 +7
|
9:50 |
163 156-166 |
1602 |
168 164-170 |
| 4.25 |
46:27 |
2:29 |
9:54 |
161 157-165 |
1595 |
168 164-170 |
| 4.50 |
50:11 |
3:44 +1:34
|
14:55 |
155 129-174 |
2312 |
167 116-172 |
| 4.75 |
52:23 |
2:12 |
8:50 |
158 154-161 |
1395 |
169 168-170 |
| 5.00 |
55:42 |
3:19 +1:08
|
13:16 |
159 139-177 |
2110 |
168 116-172 |
| 5.25 |
59:09 |
3:26 +1:07
|
13:45 |
162 157-167 |
2228 |
167 158-170 |
| 5.50 |
1:03:56 |
4:47 +2:34
|
19:08 |
159 139-167 |
3042 |
165 116-174 |
| 5.75 |
1:07:47 |
3:51 +1:33
|
15:25 |
164 144-181 |
2527 |
167 116-172 |
| 6.00 |
1:10:23 |
2:36 +22
|
10:25 |
169 166-173 |
1761 |
168 166-170 |
| 6.25 |
1:12:36 |
2:12 |
8:50 |
173 166-177 |
1527 |
170 168-172 |
| 6.50 |
1:15:56 |
3:21 +56
|
13:23 |
165 144-175 |
2208 |
163 106-172 |
| 6.75 |
1:20:41 |
4:44 +2:22
|
18:57 |
168 164-171 |
3185 |
158 110-170 |
| 7.00 |
1:23:01 |
2:21 |
9:22 |
172 167-178 |
1612 |
168 166-170 |
| 7.25 |
1:26:17 |
3:16 +1:05
|
13:03 |
171 157-176 |
2232 |
168 162-174 |
| 7.50 |
1:28:58 |
2:41 +27
|
10:44 |
167 152-172 |
1792 |
168 162-172 |
| 7.75 |
1:31:20 |
2:22 |
9:29 |
171 168-174 |
1621 |
167 164-170 |
| 7.94 |
1:33:05 |
1:45 |
9:23 |
171 167-173 |
1603 |
167 164-168 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
80.1 |
167 |
7.9 |
1:13:37 |
9:57 |
| Walk |
15.0 |
114 |
0.1 |
14:42 |
3:47:29 |
| Pause |
4.9 |
- |
- |
4:46 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:09 |
8:39 |
40.22% |
More |
| 800m |
4:20 |
8:44 |
47.31% |
More |
| 1km |
5:27 |
8:46 |
49.15% |
More |
| Mile |
10:03 |
10:03 |
45.18% |
More |
| 5k |
34:03 |
10:58 |
45.44% |
More |
| 5 miles |
55:38 |
11:08 |
45.40% |
More |
| 10k |
1:12:11 |
11:37 |
43.75% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:08 |
8:08 |
55.84 |
| 5km |
27:24 |
8:49 |
56.46 |
| 5M |
45:39 |
9:08 |
55.33 |
| 10km |
57:37 |
9:16 |
54.80 |
| 10M |
1:35:57 |
9:36 |
54.47 |
| Half |
2:08:10 |
9:47 |
53.58 |
| 20M |
3:21:44 |
10:05 |
53.94 |
| Mara |
4:29:28 |
10:17 |
53.84 |
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