Wed 30th Jan 2019 at 9:00am by sheppardmk

Run > General

Terrible
cold

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Time
45:18
Miles
4.85
Min/mi
9:20
Pacing
60%
WAVA
54.10
Stride(cm)
103
Cals
523
Cadence
167
BPM
138
%MHR
80.9
B/mi
1293
Asc(m)
45
Surface
Road

Notes & Comments

Wednesday Morning 7.8k

Split Summary
===
1) 1km - 6:06(6:06/km) 132/137bpm 68cal 9.83/10.65kmph
2) 1km - 5:55(5:55/km) 139/147bpm 69cal 10.15/11.02kmph
3) 1km - 5:55(5:55/km) 142/147bpm 70cal 10.13/10.75kmph
4) 1km - 5:51(5:51/km) 142/149bpm 68cal 10.27/10.95kmph
5) 1km - 5:56(5:56/km) 142/146bpm 70cal 10.1/10.52kmph
6) 1km - 5:33(5:33/km) 139/146bpm 61cal 10.8/11.25kmph
7) 1km - 5:31(5:31/km) 143/159bpm 65cal 10.86/11.49kmph
8) 0.81km - 4:30(5:34/km) 141/151bpm 52cal 10.77/11.19kmph

6:06 5:55 5:55 5:51 5:56 5:33 5:31 4:30

Pace

15%

21%

45%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:35	2:35	10:18	125 102-135	1288	164 116-174
0.50	4:57	2:23	9:31	135 133-137	1286	170 168-170
0.75	7:18	2:20	9:22	135 134-137	1264	170 168-172
1.00	9:48	2:30	10:02	142 139-146	1424	168 156-172
1.25	12:05	2:16	9:05	138 130-141	1253	168 166-170
1.50	14:31	2:27	9:47	141 134-147	1381	168 160-172
1.75	16:53	2:22	9:28	143 141-144	1353	168 164-172
2.00	19:12	2:18	9:13	144 143-147	1328	167 164-170
2.25	21:31	2:20	9:19	144 140-146	1340	169 166-172
2.50	25:06	3:35 +1:12	14:19	134 107-149	1919	165 108-170
2.75	27:38	2:32	10:08	141 137-145	1430	167 160-172
3.00	29:57	2:18	9:14	143 141-146	1320	168 166-170
3.25	34:09	4:12 +1:56	16:48	133 102-145	2235	166 104-170
3.50	36:22	2:13	8:52	135 114-142	1197	170 168-172
3.75	38:37	2:15	9:00	143 142-146	1287	169 168-170
4.00	41:24	2:47 +40	11:08	138 123-148	1536	167 122-170
4.25	43:40	2:17	9:07	145 137-159	1322	167 162-170
4.50	46:39	2:58 +37	11:53	145 128-152	1722	168 164-170
4.75	49:08	2:29 +15	9:57	140 132-147	1392	166 114-174
4.85	50:00	52	8:36	140 139-141	1205	172 168-178

Heart

138/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

167 (178 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.6	168	4.8	45:15	9:30
Walk	8.2	112	0	4:08	2:56:06
Pause	1.2	-	-	37	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:37	40.39%	More
800m	4:24	8:50	46.76%	More
1km	5:28	8:48	48.89%	More
Mile	9:21	9:21	48.56%	More
5k	30:48	9:55	50.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:20	8:20	54.50
5km	28:06	9:03	55.06
5M	46:48	9:22	53.97
10km	59:05	9:31	53.44
10M	1:38:24	9:50	53.11
Half	2:11:26	10:02	52.25
20M	3:26:53	10:21	52.60
Mara	4:36:20	10:33	52.51

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