Fri 30th Nov 2018 at 8:00am by sheppardmk
Run > General
- Terrible
-
Time
36:18
-
Miles
3.93
-
Min/mi
9:14
-
Pacing
94%
-
WAVA
54.39
-
Stride(cm)
104
-
Cals
487
-
Cadence
168
-
BPM
147
-
%MHR
86
-
B/mi
1359
-
Asc(m)
7
-
Surface
Road
Notes & Comments
Friday Morning 6.3k
Split Summary
===
1) 1km - 6:13(6:13/km) 138/145bpm 75cal 9.64/13.23kmph
2) 1km - 6:03(6:03/km) 142/149bpm 77cal 9.91/10.25kmph
3) 1km - 5:42(5:42/km) 139/146bpm 70cal 10.53/10.85kmph
4) 1km - 5:44(5:44/km) 148/160bpm 76cal 10.46/10.85kmph
5) 1km - 5:31(5:31/km) 158/174bpm 81cal 10.89/11.29kmph
6) 1km - 5:24(5:24/km) 161/164bpm 82cal 11.12/12.09kmph
7) 0.33km - 1:41(5:07/km) 163/165bpm 26cal 11.71/11.79kmph
6:13 6:03 5:42 5:44 5:31 5:24 1:41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:17 |
1:17 |
10:17 |
126 100-144 |
1295 |
166 114-172 |
0.25 |
2:33 |
1:16 |
10:08 |
140 136-143 |
1418 |
168 166-170 |
0.38 |
3:46 |
1:13 |
9:44 |
140 137-142 |
1363 |
169 166-170 |
0.50 |
5:01 |
1:15 |
10:01 |
143 139-145 |
1432 |
168 166-170 |
0.63 |
6:16 |
1:15 |
9:56 |
143 141-144 |
1421 |
168 166-168 |
0.75 |
7:32 |
1:17 |
10:13 |
146 144-148 |
1491 |
168 166-174 |
0.88 |
8:44 |
1:12 |
9:33 |
144 141-149 |
1374 |
168 168-168 |
1.00 |
9:59 |
1:16 |
10:05 |
139 133-145 |
1402 |
168 166-168 |
1.13 |
11:12 |
1:12 |
9:38 |
143 141-147 |
1378 |
167 166-168 |
1.25 |
12:22 |
1:10 |
9:22 |
137 129-147 |
1282 |
168 168-168 |
1.38 |
13:30 |
1:08 |
9:05 |
138 134-142 |
1254 |
167 166-168 |
1.50 |
14:37 |
1:07 |
8:56 |
135 128-144 |
1206 |
167 166-168 |
1.63 |
15:49 |
1:12 |
9:32 |
139 137-140 |
1326 |
168 164-168 |
1.75 |
16:57 |
1:08 |
9:08 |
139 136-143 |
1269 |
168 166-168 |
1.88 |
18:05 |
1:08 |
9:03 |
143 141-145 |
1293 |
169 166-170 |
2.00 |
19:14 |
1:09 |
9:09 |
141 139-145 |
1290 |
169 168-170 |
2.13 |
20:23 |
1:09 |
9:15 |
154 148-160 |
1424 |
169 168-170 |
2.25 |
21:32 |
1:09 |
9:12 |
147 145-148 |
1352 |
168 168-170 |
2.38 |
22:42 |
1:10 |
9:22 |
147 145-149 |
1376 |
169 168-170 |
2.50 |
23:54 |
1:11 |
9:31 |
153 147-156 |
1457 |
169 168-170 |
2.63 |
25:00 |
1:06 |
8:48 |
154 152-156 |
1355 |
169 168-170 |
2.75 |
26:08 |
1:08 |
9:06 |
154 152-157 |
1402 |
168 166-170 |
2.88 |
27:13 |
1:05 |
8:40 |
166 158-174 |
1440 |
169 168-170 |
3.00 |
28:18 |
1:05 |
8:42 |
161 159-162 |
1401 |
169 168-170 |
3.13 |
29:24 |
1:06 |
8:46 |
160 157-162 |
1402 |
169 168-170 |
3.25 |
30:27 |
1:03 |
8:25 |
159 158-161 |
1337 |
169 168-170 |
3.38 |
31:35 |
1:08 |
9:04 |
161 159-164 |
1461 |
169 168-174 |
3.50 |
32:39 |
1:04 |
8:31 |
160 159-161 |
1362 |
169 168-170 |
3.63 |
33:44 |
1:05 |
8:43 |
162 159-164 |
1412 |
169 168-172 |
3.75 |
34:49 |
1:05 |
8:38 |
162 159-164 |
1400 |
169 168-170 |
3.88 |
35:51 |
1:02 |
8:14 |
163 161-163 |
1342 |
170 168-172 |
3.93 |
36:19 |
28 |
8:22 |
164 163-165 |
1373 |
172 170-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
168 |
3.9 |
36:19 |
9:14 |
Walk |
0.0 |
114 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:23 |
41.46% |
More |
800m |
4:13 |
8:29 |
48.71% |
More |
1km |
5:19 |
8:33 |
50.34% |
More |
Mile |
8:38 |
8:38 |
52.65% |
More |
5k |
28:06 |
9:03 |
55.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:22 |
8:22 |
54.28 |
5km |
28:13 |
9:05 |
54.83 |
5M |
46:59 |
9:24 |
53.76 |
10km |
59:19 |
9:33 |
53.23 |
10M |
1:38:48 |
9:53 |
52.90 |
Half |
2:11:58 |
10:04 |
52.03 |
20M |
3:27:42 |
10:23 |
52.39 |
Mara |
4:37:26 |
10:35 |
52.30 |
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