Tue 4th Dec 2018 at 9:00am by sheppardmk
Run > General
Terrible
cold
-
Time
1:15:06
-
Miles
8.12
-
Min/mi
9:15
-
Pacing
71%
-
WAVA
55.81
-
Stride(cm)
105
-
Cals
913
-
Cadence
166
-
BPM
139
-
%MHR
81.6
-
B/mi
1290
-
Asc(m)
75
-
Surface
Road
Notes & Comments
Tuesday Morning 13.1k
Split Summary
===
1) 1km - 6:33(6:33/km) 129/134bpm 75cal 9.16/10.08kmph
2) 1km - 5:58(5:58/km) 130/137bpm 69cal 10.07/11.15kmph
3) 1km - 6:02(6:02/km) 128/135bpm 68cal 9.94/10.38kmph
4) 1km - 5:44(5:44/km) 125/130bpm 61cal 10.47/10.61kmph
5) 1km - 5:50(5:50/km) 125/132bpm 60cal 10.29/10.55kmph
6) 1km - 5:37(5:37/km) 129/134bpm 61cal 10.7/11.15kmph
7) 1km - 5:42(5:42/km) 130/137bpm 62cal 10.52/10.98kmph
8) 1km - 5:44(5:44/km) 133/147bpm 63cal 10.47/10.88kmph
9) 1km - 5:38(5:38/km) 135/142bpm 66cal 10.64/11.39kmph
10) 1km - 5:29(5:29/km) 165/172bpm 86cal 10.94/11.79kmph
11) 1km - 5:35(5:35/km) 172/185bpm 88cal 10.76/11.52kmph
12) 1km - 5:29(5:29/km) 161/175bpm 81cal 10.94/11.46kmph
13) 1km - 5:27(5:27/km) 147/157bpm 70cal 10.99/11.99kmph
14) 0.06km - 19(5:17/km) 144/145bpm 3cal 11.35/11.05kmph
6:33 5:58 6:02 5:44 5:50 5:37 5:42 5:44 5:38 5:29 5:35 5:29 5:27 19
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.25 |
2:41 |
2:41 |
10:45 |
122 91-133 |
1311 |
165 104-172 |
| 0.50 |
5:19 |
2:38 |
10:30 |
132 129-134 |
1387 |
164 162-168 |
| 0.75 |
7:51 |
2:33 |
10:10 |
131 116-137 |
1332 |
166 162-168 |
| 1.00 |
10:57 |
3:06 +43
|
12:24 |
127 110-137 |
1574 |
167 162-172 |
| 1.25 |
13:18 |
2:20 |
9:22 |
130 126-134 |
1218 |
170 166-172 |
| 1.50 |
15:48 |
2:30 |
10:02 |
130 125-134 |
1304 |
167 162-170 |
| 1.75 |
18:12 |
2:24 |
9:36 |
128 123-132 |
1228 |
166 164-170 |
| 2.00 |
20:30 |
2:18 |
9:12 |
125 122-130 |
1150 |
167 164-170 |
| 2.25 |
22:49 |
2:19 |
9:16 |
124 121-129 |
1148 |
167 164-168 |
| 2.50 |
25:29 |
2:40 +22
|
10:40 |
127 125-129 |
1356 |
167 166-168 |
| 2.75 |
27:54 |
2:25 |
9:41 |
125 119-130 |
1210 |
167 164-170 |
| 3.00 |
30:14 |
2:19 |
9:17 |
127 121-132 |
1180 |
167 164-168 |
| 3.25 |
32:25 |
2:12 |
8:47 |
124 119-127 |
1088 |
168 166-170 |
| 3.50 |
34:45 |
2:20 |
9:18 |
131 127-134 |
1219 |
166 164-168 |
| 3.75 |
37:27 |
2:42 +28
|
10:48 |
128 123-134 |
1383 |
166 164-168 |
| 4.00 |
39:43 |
2:16 |
9:03 |
132 129-135 |
1195 |
167 166-168 |
| 4.25 |
42:32 |
2:49 +33
|
11:17 |
127 115-133 |
1433 |
165 116-168 |
| 4.50 |
44:56 |
2:24 |
9:36 |
134 125-147 |
1287 |
167 166-168 |
| 4.75 |
47:53 |
2:57 +42
|
11:49 |
130 115-140 |
1536 |
168 166-170 |
| 5.00 |
50:46 |
2:52 +35
|
11:29 |
135 127-141 |
1551 |
167 164-168 |
| 5.25 |
53:07 |
2:22 |
9:27 |
135 133-137 |
1275 |
167 164-172 |
| 5.50 |
55:21 |
2:13 |
8:53 |
135 133-137 |
1200 |
167 164-170 |
| 5.75 |
57:28 |
2:08 |
8:31 |
155 134-169 |
1320 |
168 166-170 |
| 6.00 |
1:01:01 |
3:32 +1:24
|
14:08 |
163 149-172 |
2304 |
166 116-170 |
| 6.25 |
1:03:23 |
2:22 |
9:29 |
167 164-170 |
1584 |
164 158-168 |
| 6.50 |
1:06:24 |
3:02 +50
|
12:06 |
172 154-185 |
2082 |
164 90-168 |
| 6.75 |
1:08:43 |
2:18 |
9:13 |
174 171-179 |
1603 |
166 164-168 |
| 7.00 |
1:10:54 |
2:12 |
8:47 |
173 169-177 |
1520 |
167 162-170 |
| 7.25 |
1:13:10 |
2:16 |
9:03 |
155 137-172 |
1402 |
167 164-170 |
| 7.50 |
1:15:18 |
2:08 |
8:31 |
156 151-160 |
1330 |
167 164-168 |
| 7.75 |
1:17:28 |
2:10 |
8:39 |
150 145-155 |
1298 |
168 166-170 |
| 8.00 |
1:19:42 |
2:15 |
8:59 |
144 134-151 |
1294 |
167 164-170 |
| 8.11 |
1:20:42 |
1:00 |
8:42 |
142 136-145 |
1235 |
168 168-168 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
93.0 |
166 |
8.1 |
1:14:57 |
9:27 |
| Walk |
5.0 |
108 |
0 |
4:06 |
7:40:43 |
| Pause |
2.0 |
- |
- |
1:39 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:03 |
8:16 |
42.08% |
More |
| 800m |
4:12 |
8:26 |
48.97% |
More |
| 1km |
5:21 |
8:36 |
50.04% |
More |
| Mile |
8:44 |
8:44 |
52.03% |
More |
| 5k |
29:41 |
9:33 |
52.11% |
More |
| 5 miles |
48:41 |
9:44 |
51.88% |
More |
| 10k |
1:01:06 |
9:50 |
51.68% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:57 |
7:57 |
57.13 |
| 5km |
26:49 |
8:38 |
57.69 |
| 5M |
44:39 |
8:56 |
56.57 |
| 10km |
56:22 |
9:04 |
56.02 |
| 10M |
1:33:53 |
9:23 |
55.67 |
| Half |
2:05:24 |
9:34 |
54.76 |
| 20M |
3:17:23 |
9:52 |
55.13 |
| Mara |
4:23:39 |
10:04 |
55.03 |
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