Mon 28th Jan 2019 at 9:00am by sheppardmk
Run > General
- Terrible
-
Time
57:55
-
Miles
6.03
-
Min/mi
9:36
-
Pacing
0%
-
WAVA
52.85
-
Stride(cm)
103
-
Cals
754
-
Cadence
162
-
BPM
149
-
%MHR
87.2
-
B/mi
1433
-
Asc(m)
113
-
Surface
Trail
Notes & Comments
Monday Morning 9.7k
Split Summary
===
1) 1km - 6:19(6:19/km) 140/162bpm 75cal 9.49/10.04kmph
2) 1km - 6:01(6:01/km) 145/151bpm 75cal 9.96/11.05kmph
3) 1km - 6:41(6:41/km) 141/165bpm 78cal 8.98/10.61kmph
4) 1km - 5:49(5:49/km) 145/162bpm 71cal 10.31/11.35kmph
5) 1km - 5:58(5:58/km) 156/172bpm 83cal 10.05/11.59kmph
6) 1km - 5:48(5:48/km) 152/172bpm 76cal 10.36/11.56kmph
7) 1km - 5:46(5:46/km) 159/187bpm 83cal 10.41/12.26kmph
8) 1km - 5:30(5:30/km) 158/186bpm 77cal 10.92/11.62kmph
9) 1km - 5:35(5:35/km) 156/166bpm 78cal 10.74/11.82kmph
10) 0.7km - 4:27(6:19/km) 153/166bpm 58cal 9.49/11.08kmph
6:19 6:01 6:41 5:49 5:58 5:48 5:46 5:30 5:35 4:27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:37 |
2:37 |
10:27 |
133 95-160 |
1389 |
166 116-174 |
0.50 |
5:12 |
2:35 |
10:19 |
142 131-154 |
1466 |
168 164-170 |
0.75 |
7:34 |
2:22 |
9:29 |
144 137-151 |
1366 |
169 166-174 |
1.00 |
9:56 |
2:22 |
9:29 |
143 134-147 |
1355 |
168 162-176 |
1.25 |
12:25 |
2:29 |
9:58 |
146 142-149 |
1455 |
167 162-172 |
1.50 |
15:08 |
2:43 |
10:50 |
144 134-149 |
1560 |
166 160-170 |
1.75 |
23:42 |
8:34 +5:49
|
34:17 |
134 101-165 |
4594 |
159 98-166 |
2.00 |
28:21 |
4:39 +2:18
|
18:35 |
140 102-155 |
2601 |
162 108-170 |
2.25 |
30:56 |
2:35 +14
|
10:21 |
149 143-153 |
1541 |
160 94-168 |
2.50 |
35:31 |
4:35 +2:17
|
18:21 |
149 129-162 |
2734 |
169 116-176 |
2.75 |
38:26 |
2:55 +36
|
11:38 |
155 146-168 |
1804 |
166 160-170 |
3.00 |
43:09 |
4:43 +2:14
|
18:53 |
161 153-172 |
3041 |
161 116-170 |
3.25 |
49:03 |
5:54 +3:33
|
23:37 |
151 122-171 |
3566 |
165 106-172 |
3.50 |
52:18 |
3:14 +45
|
12:58 |
160 145-171 |
2074 |
167 156-172 |
3.75 |
57:39 |
5:21 +3:11
|
21:25 |
146 109-162 |
3126 |
163 112-168 |
4.00 |
1:05:32 |
7:53 +5:40
|
31:32 |
158 128-187 |
4981 |
159 98-170 |
4.25 |
1:10:24 |
4:52 +2:26
|
19:28 |
158 142-169 |
3076 |
160 86-170 |
4.50 |
1:15:19 |
4:55 +2:39
|
19:40 |
154 126-170 |
3029 |
161 90-168 |
4.75 |
1:19:21 |
4:02 +1:52
|
16:08 |
159 117-185 |
2564 |
169 164-172 |
5.00 |
1:21:58 |
2:38 +22
|
10:30 |
164 162-166 |
1723 |
170 166-172 |
5.25 |
1:25:02 |
3:03 +50
|
12:12 |
158 143-166 |
1929 |
167 106-174 |
5.50 |
1:35:24 |
10:22 +8:18
|
41:30 |
153 126-165 |
6349 |
169 162-170 |
5.75 |
1:38:08 |
2:44 |
10:57 |
158 156-161 |
1730 |
165 160-170 |
6.00 |
1:46:07 |
7:59 +5:44
|
31:55 |
151 115-165 |
4819 |
161 104-168 |
6.03 |
1:46:40 |
33 |
18:35 |
136 120-152 |
2528 |
164 162-164 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
54.2 |
166 |
5.9 |
52:10 |
10:52 |
Walk |
35.5 |
106 |
0.1 |
42:16 |
6:58:22 |
Pause |
10.3 |
- |
- |
12:14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:34 |
40.58% |
More |
800m |
4:24 |
8:51 |
46.72% |
More |
1km |
5:30 |
8:51 |
48.69% |
More |
Mile |
9:46 |
9:46 |
46.50% |
More |
5k |
45:20 |
14:35 |
34.13% |
More |
5 miles |
1:21:43 |
16:21 |
30.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:26 |
8:26 |
53.86 |
5km |
28:27 |
9:09 |
54.38 |
5M |
47:23 |
9:29 |
53.30 |
10km |
59:49 |
9:38 |
52.79 |
10M |
1:39:37 |
9:58 |
52.46 |
Half |
2:13:03 |
10:09 |
51.61 |
20M |
3:29:25 |
10:28 |
51.96 |
Mara |
4:39:44 |
10:41 |
51.87 |
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