Sun 27th Jan 2019 at 9:00am by sheppardmk

Run > General

Not good
cold

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Time
59:34
Miles
6.22
Min/mi
9:35
Pacing
78%
WAVA
53.06
Stride(cm)
100
Cals
778
Cadence
168
BPM
147
%MHR
86
B/mi
1408
Asc(m)
36
Hillscore
3
Surface
Road

Notes & Comments

Sunday Morning 10.0k

Split Summary
===
1) 1km - 6:14(6:14/km) 142/155bpm 78cal 9.63/10.48kmph
2) 1km - 6:15(6:15/km) 145/149bpm 80cal 9.6/10.48kmph
3) 1km - 6:15(6:15/km) 141/148bpm 78cal 9.6/10.41kmph
4) 1km - 6:03(6:03/km) 142/151bpm 76cal 9.93/10.95kmph
5) 1km - 5:37(5:37/km) 149/174bpm 75cal 10.69/11.08kmph
6) 1km - 5:50(5:50/km) 148/157bpm 77cal 10.28/10.71kmph
7) 1km - 5:45(5:45/km) 151/161bpm 77cal 10.43/10.95kmph
8) 1km - 5:43(5:43/km) 152/161bpm 78cal 10.51/10.88kmph
9) 1km - 5:50(5:50/km) 151/155bpm 78cal 10.3/11.15kmph
10) 1km - 5:59(5:59/km) 152/159bpm 81cal 10.02/11.15kmph
11) 0.01km - 4(6:11/km) 153/153bpm 9.71/10.11kmph

6:14 6:15 6:15 6:03 5:37 5:50 5:45 5:43 5:50 5:59 4

Pace

13%

27%

54%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:27	2:27	9:47	139 113-155	1361	169 116-176	1/1
0.50	5:05	2:38	10:32	143 138-145	1506	169 166-170	7/2
0.75	7:27	2:22	9:28	145 142-148	1374	168 168-170	5/4
1.00	9:53	2:26	9:44	145 139-149	1412	169 166-172	13/14
1.25	12:34	2:41	10:42	144 140-149	1541	167 162-172	11/4
1.50	15:08	2:35	10:18	141 133-146	1453	168 164-172	12/1
1.75	17:32	2:24	9:34	142 135-148	1359	169 166-170	6/2
2.00	20:04	2:33	10:10	138 132-141	1403	167 160-170	11/10
2.25	23:53	3:49 +1:20	15:14	142 124-151	2164	161 104-170	5/4
2.50	26:14	2:21	9:26	143 139-146	1348	168 166-170	3/6
2.75	28:28	2:14	8:57	145 143-148	1297	169 166-172	4/4
3.00	30:49	2:21 +4	9:24	152 142-173	1428	169 168-172	4/2
3.25	33:08	2:19	9:15	149 136-158	1378	168 164-170	4/7
3.50	35:32	2:24	9:35	148 146-150	1417	168 162-172	5/11
3.75	37:48	2:16	9:04	151 147-155	1370	169 164-176	5/10
4.00	40:10	2:22	9:28	151 147-160	1429	167 160-172	7/9
4.25	42:28	2:18	9:12	150 148-152	1380	168 164-170	3/4
4.50	44:47	2:19	9:15	151 147-154	1397	169 164-172	4/5
4.75	47:04	2:17	9:09	151 149-161	1381	168 164-170	3/4
5.00	49:22	2:18	9:13	154 149-160	1419	168 164-170	3/9
5.25	51:41	2:19	9:14	150 148-153	1385	169 164-172	5/6
5.50	53:56	2:16	9:03	150 146-155	1358	167 162-170	1/7
5.75	56:26	2:30	9:59	151 148-156	1509	168 164-172	10/2
6.00	58:54	2:27	9:49	150 149-154	1473	168 164-174	3/4
6.22	1:00:58	2:04	9:28	153 149-159	1448	170 164-176	5/4

Heart

147/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 36m, Range 41m, Flat prediction 59:11

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.9%	10:02
14 3.3%	10:03
See your biggest climbs

Cadence

168 (176 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.7	168	6.2	59:33	9:36
Walk	2.2	107	0	1:21	3:23:29
Pause	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:52	39.25%	More
800m	4:28	9:00	45.92%	More
1km	5:37	9:02	47.67%	More
Mile	9:07	9:07	49.80%	More
5k	28:37	9:13	54.05%	More
5 miles	48:43	9:45	51.84%	More
10k	1:00:55	9:48	51.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	54.07
5km	28:18	9:07	54.67
5M	47:08	9:26	53.59
10km	59:30	9:35	53.07
10M	1:39:06	9:55	52.74
Half	2:12:22	10:06	51.88
20M	3:28:21	10:25	52.23
Mara	4:38:18	10:37	52.14

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