Wed 19th Dec 2018 at 9:00am by sheppardmk

Run > General

Terrible

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Time
41:44
Miles
4.65
Min/mi
8:58
Pacing
50%
WAVA
56.18
Stride(cm)
106
Cals
504
Cadence
168
BPM
141
%MHR
82.5
B/mi
1266
Asc(m)
24
Surface
Road

Notes & Comments

Wednesday Morning 7.5k

Split Summary
===
1) 1km - 6:01(6:01/km) 131/143bpm 67cal 9.97/10.95kmph
2) 1km - 6:07(6:07/km) 135/140bpm 71cal 9.82/11.35kmph
3) 1km - 5:41(5:41/km) 137/163bpm 65cal 10.56/11.42kmph
4) 1km - 5:25(5:25/km) 148/159bpm 70cal 11.07/11.76kmph
5) 1km - 5:27(5:27/km) 146/157bpm 68cal 11.02/11.92kmph
6) 1km - 5:22(5:22/km) 145/152bpm 66cal 11.19/11.56kmph
7) 1km - 5:21(5:21/km) 149/165bpm 68cal 11.21/11.46kmph
8) 0.48km - 2:21(4:53/km) 147/157bpm 29cal 12.29/12.97kmph

6:01 6:07 5:41 5:25 5:27 5:22 5:21 2:21

Pace

23%

28%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:14	1:14	9:56	122 92-143	1211	170 112-174
0.25	2:35	1:20 +6	10:43	135 131-138	1447	171 168-172
0.38	3:46	1:11	9:31	133 125-138	1266	171 170-172
0.50	4:57	1:11	9:25	130 127-136	1224	170 170-172
0.63	6:08	1:11	9:30	137 136-138	1301	171 170-174
0.75	7:21	1:13	9:45	135 131-138	1316	172 168-176
0.88	8:35	1:13	9:47	137 136-140	1341	169 166-172
1.00	10:05	1:30	12:01	134 133-137	1610	169 166-172
1.13	11:15	1:10	9:22	134 132-137	1255	169 166-170
1.25	12:18	1:02	8:20	135 132-137	1125	170 168-170
1.38	14:23	2:05 +56	16:41	130 116-138	2168	166 98-172
1.50	15:30	1:08	9:00	140 130-147	1260	169 164-172
1.63	16:38	1:08	9:06	142 138-145	1293	169 168-172
1.75	19:52	3:14 +2:06	25:53	126 94-144	3261	167 116-172
1.88	21:03	1:11	9:26	151 137-162	1424	169 168-172
2.00	22:06	1:03	8:22	152 149-156	1272	170 168-170
2.13	23:50	1:44 +36	13:49	143 136-149	1977	166 116-172
2.25	24:57	1:07	8:59	147 143-149	1321	170 168-172
2.38	26:33	1:36 +30	12:47	147 135-158	1879	163 116-170
2.50	27:38	1:05	8:38	151 143-158	1305	170 168-178
2.63	28:47	1:09	9:13	151 149-153	1393	169 166-170
2.75	30:36	1:50 +48	14:36	147 138-152	2147	168 116-176
2.88	32:20	1:43 +40	13:47	146 140-153	2012	169 116-178
3.00	34:49	2:29 +1:26	19:53	143 123-152	2843	168 110-176
3.13	36:25	1:36 +23	12:50	145 123-157	1860	171 168-176
3.25	37:30	1:05	8:43	143 140-147	1246	170 168-172
3.38	38:36	1:06	8:48	147 146-150	1294	171 170-172
3.50	40:30	1:54 +53	15:12	145 139-148	2204	171 168-174
3.63	41:35	1:05	8:40	141 131-152	1223	169 160-176
3.75	44:00	2:24 +1:20	19:15	140 123-149	2695	161 116-174
3.88	45:02	1:02	8:19	146 120-163	1214	172 168-174
4.00	46:06	1:03	8:28	154 153-156	1303	170 168-174
4.13	47:46	1:40 +28	13:24	148 140-154	1982	170 116-180
4.25	48:48	1:02	8:15	151 145-155	1245	170 168-174
4.38	49:50	1:02	8:20	153 151-154	1274	173 172-174
4.50	51:45	1:54 +51	15:13	140 125-156	2130	168 100-174
4.63	52:40	56	7:25	149 141-155	1105	179 174-186
4.65	52:50	10	7:05	149 148-149	1056	179 178-180

Heart

141/163max

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BPM
WHR
MHR
Bands
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Cadence

168 (186 max) Stride Length: 106cm Run: 95.9% Walk: 4.1%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:51	44.27%	More
800m	4:17	8:37	47.96%	More
1km	5:21	8:37	49.99%	More
Mile	9:38	9:38	47.13%	More
5k	35:42	11:29	43.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:02	8:02	56.54
5km	27:05	8:43	57.12
5M	45:07	9:01	55.98
10km	56:57	9:10	55.44
10M	1:34:50	9:29	55.11
Half	2:06:41	9:40	54.20
20M	3:19:23	9:58	54.57
Mara	4:26:20	10:10	54.48

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