Mon 4th Feb 2019 at 9:00am by sheppardmk

Run > General

Terrible

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Time
57:38
Miles
5.85
Min/mi
9:51
Pacing
27%
WAVA
51.54
Stride(cm)
102
Cals
759
Cadence
161
BPM
151
%MHR
88
B/mi
1483
Asc(m)
63
Surface
Mixed

Notes & Comments

Monday Morning 9.4k

Split Summary
===
1) 1km - 6:20(6:20/km) 146/174bpm 80cal 9.48/11.59kmph
2) 1km - 6:18(6:18/km) 151/170bpm 83cal 9.53/11.29kmph
3) 1km - 6:29(6:29/km) 156/175bpm 91cal 9.26/10.78kmph
4) 1km - 6:06(6:06/km) 151/165bpm 80cal 9.83/11.05kmph
5) 1km - 5:49(5:49/km) 152/163bpm 76cal 10.31/11.82kmph
6) 1km - 5:47(5:47/km) 152/173bpm 78cal 10.39/11.69kmph
7) 1km - 6:10(6:10/km) 156/165bpm 86cal 9.73/10.28kmph
8) 1km - 6:08(6:08/km) 149/177bpm 76cal 9.79/10.81kmph
9) 1km - 6:05(6:05/km) 153/171bpm 80cal 9.87/11.56kmph
10) 0.42km - 2:27(5:52/km) 149/166bpm 29cal 10.22/11.08kmph

6:20 6:18 6:29 6:06 5:49 5:47 6:10 6:08 6:05 2:27

Pace

53%

34%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:59	2:59 +19	11:58	150 130-174	1794	161 116-170
0.50	5:31	2:31	10:06	144 137-150	1454	167 164-170
0.75	8:45	3:14 +48	12:56	146 128-162	1887	167 160-170
1.00	12:44	3:59 +1:30	15:56	151 127-170	2407	165 108-194
1.25	15:19	2:35	10:20	152 146-162	1572	167 160-170
1.50	18:58	3:39 +1:03	14:36	158 130-175	2306	165 116-170
1.75	23:26	4:28 +1:56	17:52	155 135-173	2768	156 112-172
2.00	28:53	5:27 +2:55	21:47	148 112-165	3225	154 100-166
2.25	33:05	4:13 +1:51	16:51	153 128-165	2578	161 112-168
2.50	36:33	3:27 +50	13:50	156 151-163	2157	159 102-168
2.75	38:52	2:19	9:15	155 147-163	1435	165 160-168
3.00	45:27	6:36 +4:17	26:24	146 120-159	3853	165 104-170
3.25	50:20	4:53 +2:32	19:31	151 122-165	2946	164 94-170
3.50	53:57	3:37 +1:18	14:27	153 135-163	2211	165 160-170
3.75	56:18	2:21	9:24	156 138-173	1467	164 162-166
4.00	58:45	2:27	9:47	158 154-164	1546	165 160-168
4.25	1:03:26	4:42 +2:10	18:47	154 129-162	2891	164 104-172
4.50	1:10:08	6:41 +4:27	26:46	146 110-162	3908	157 104-170
4.75	1:15:28	5:20 +2:41	21:19	144 123-154	3070	164 156-208
5.00	1:20:57	5:29 +2:59	21:56	153 121-175	3355	162 38-170
5.25	1:25:07	4:10 +1:40	16:41	156 132-170	2602	163 150-224
5.50	1:28:17	3:10 +49	12:41	159 149-168	2016	165 116-170
5.75	1:33:57	5:40 +3:19	22:40	143 95-166	3242	165 114-170
5.85	1:37:40	3:43 +2:42	36:37	132 98-160	4833	169 164-172

Heart

151/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

161 (224 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	58.2	164	5.7	55:25	10:17
Walk	38.3	107	0.1	38:45	5:15:24
Pause	3.5	-	-	3:30	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:04	38.32%	More
800m	4:37	9:18	44.44%	More
1km	5:47	9:18	46.32%	More
Mile	12:05	12:05	37.58%	More
5k	46:24	14:56	33.35%	More
5 miles	1:20:53	16:11	31.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:40	8:40	52.41
5km	29:15	9:25	52.89
5M	48:42	9:44	51.86
10km	1:01:29	9:54	51.36
10M	1:42:24	10:14	51.04
Half	2:16:47	10:26	50.20
20M	3:35:17	10:46	50.54
Mara	4:47:33	10:59	50.46

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