Sun 3rd Feb 2019 at 10:00am by sheppardmk
Run > Race
- Not good
- cold
-
Time
49:25
-
Miles
6.21
-
Min/mi
7:57
-
Pacing
95.1%
-
WAVA
63.90
-
Stride(cm)
114
-
Cals
701
-
Cadence
178
-
BPM
160
-
%MHR
93.3
-
B/mi
1270
-
Asc(m)
22
-
Surface
Road
Notes & Comments
Mad Dog 10k
Split Summary
===
1) 1km - 5:06(5:06/km) 141/151bpm 61cal 11.76/12.16kmph
2) 1km - 5:05(5:05/km) 151/161bpm 66cal 11.82/11.96kmph
3) 1km - 5:01(5:01/km) 157/172bpm 70cal 11.96/12.09kmph
4) 1km - 5:04(5:04/km) 163/172bpm 75cal 11.83/11.92kmph
5) 1km - 5:06(5:06/km) 154/170bpm 68cal 11.76/11.99kmph
6) 1km - 5:01(5:01/km) 157/168bpm 70cal 11.96/12.26kmph
7) 1km - 4:53(4:53/km) 171/180bpm 74cal 12.31/12.63kmph
8) 1km - 4:45(4:45/km) 173/193bpm 73cal 12.63/12.97kmph
9) 1km - 4:40(4:40/km) 166/172bpm 71cal 12.85/13.17kmph
10) 1km - 4:27(4:27/km) 166/169bpm 68cal 13.5/13.81kmph
11) 0.08km - 21(4:06/km) 165/166bpm 5cal 14.63/13.87kmph
5:06 5:05 5:01 5:04 5:06 5:01 4:53 4:45 4:40 4:27 21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:03 |
2:03 |
8:14 |
136 105-146 |
1119 |
179 174-182 |
1/2 |
0.50 |
4:08 |
2:05 |
8:19 |
145 139-151 |
1207 |
178 176-182 |
2/0 |
0.75 |
6:10 |
2:02 |
8:07 |
148 145-155 |
1201 |
181 178-182 |
1/3 |
1.00 |
8:12 |
2:02 |
8:09 |
153 147-160 |
1248 |
180 178-182 |
2/2 |
1.25 |
10:15 |
2:02 |
8:10 |
153 147-161 |
1248 |
180 178-182 |
2/6 |
1.50 |
12:16 |
2:01 |
8:04 |
154 146-172 |
1242 |
180 178-182 |
1/1 |
1.75 |
14:17 |
2:02 |
8:07 |
160 157-168 |
1297 |
180 178-182 |
3/1 |
2.00 |
16:20 |
2:02 |
8:09 |
161 157-167 |
1313 |
179 176-182 |
5/6 |
2.25 |
18:23 |
2:03 |
8:11 |
167 161-172 |
1367 |
179 176-182 |
2/2 |
2.50 |
20:24 |
2:01 |
8:05 |
158 151-163 |
1277 |
177 176-180 |
4/1 |
2.75 |
22:25 |
2:01 |
8:06 |
156 149-169 |
1263 |
176 174-178 |
1/3 |
3.00 |
24:30 |
2:05 |
8:19 |
153 143-168 |
1271 |
176 172-178 |
3/0 |
3.25 |
26:32 |
2:02 |
8:08 |
154 148-160 |
1252 |
176 172-180 |
1/2 |
3.50 |
28:37 |
2:05 |
8:19 |
155 151-160 |
1289 |
176 172-178 |
3/1 |
3.75 |
30:34 |
1:57 |
7:50 |
164 159-168 |
1283 |
175 170-180 |
2/4 |
4.00 |
32:33 |
1:59 |
7:55 |
171 161-180 |
1353 |
176 172-180 |
5/2 |
4.25 |
34:30 |
1:58 |
7:51 |
168 155-175 |
1318 |
176 174-178 |
3/4 |
4.50 |
36:27 |
1:57 |
7:47 |
172 169-175 |
1339 |
177 174-178 |
2/2 |
4.75 |
38:21 |
1:54 |
7:37 |
171 168-173 |
1302 |
177 174-178 |
1/6 |
5.00 |
40:15 |
1:54 |
7:35 |
175 161-193 |
1328 |
178 176-180 |
1/1 |
5.25 |
42:07 |
1:52 |
7:29 |
168 166-170 |
1256 |
179 178-182 |
4/2 |
5.50 |
44:00 |
1:53 |
7:31 |
165 155-172 |
1240 |
179 176-182 |
4/1 |
5.75 |
45:50 |
1:50 |
7:22 |
164 161-168 |
1207 |
179 178-182 |
2/2 |
6.00 |
47:36 |
1:46 |
7:04 |
167 163-169 |
1181 |
179 178-182 |
1/2 |
6.25 |
49:23 |
1:47 |
7:06 |
165 163-167 |
1172 |
181 180-184 |
2/1 |
6.26 |
49:29 |
6 |
7:12 |
163 163-163 |
1174 |
184 184-184 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
178 |
6.3 |
49:29 |
7:54 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:59 |
49.82% |
More |
800m |
3:31 |
7:05 |
58.34% |
More |
1km |
4:25 |
7:06 |
60.59% |
More |
Mile |
7:16 |
7:16 |
62.57% |
More |
5k |
23:43 |
7:38 |
65.24% |
More |
5 miles |
39:08 |
7:50 |
64.55% |
More |
10k |
49:03 |
7:54 |
64.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:59 |
6:59 |
65.04 |
5km |
23:31 |
7:34 |
65.79 |
5M |
39:10 |
7:50 |
64.49 |
10km |
49:27 |
7:57 |
63.85 |
10M |
1:22:21 |
8:14 |
63.47 |
Half |
1:50:00 |
8:24 |
62.43 |
20M |
2:53:08 |
8:39 |
62.85 |
Mara |
3:51:16 |
8:50 |
62.74 |
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