Mon 4th Feb 2019 at 7:00pm by sheppardmk

Run > General

Terrible
cold

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Time
29:00
Miles
3.08
Min/mi
9:25
Pacing
34%
WAVA
52.79
Stride(cm)
107
Cals
280
Cadence
159
BPM
143
%MHR
83.4
B/mi
1342
Asc(m)
18
Surface
Road

Notes & Comments

Monday Night 5.0k

Split Summary
===
1) 1km - 6:39(6:39/km) 141/152bpm 77cal 9.03/10.52kmph
2) 1km - 6:07(6:07/km) 148/159bpm 77cal 9.82/11.76kmph
3) 1km - 5:57(5:57/km) 146/154bpm 73cal 10.09/11.99kmph
4) 0.95km - 4:53(5:07/km) 138/159bpm 53cal 11.71/13.2kmph

6:39 6:07 5:57 4:53

Pace

81%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:17	1:17	10:18	133 106-150	1370	164 120-174
0.25	3:14	1:57 +45	15:34	139 122-151	2163	166 162-172
0.38	4:52	1:38 +10	13:08	147 144-150	1929	161 116-170
0.50	7:06	2:13 +54	17:46	140 123-149	2487	161 102-166
0.63	8:30	1:24	11:12	147 145-150	1645	164 162-166
0.75	13:03	4:33 +3:18	36:27	148 140-158	5394	164 154-172
0.88	15:11	2:09 +55	17:09	149 144-153	2555	156 94-168
1.00	19:59	4:48 +3:37	38:22	155 151-159	5946	160 116-166
1.13	21:58	1:59 +39	15:48	141 125-152	2229	163 160-168
1.25	24:21	2:23 +1:19	19:05	145 134-153	2766	152 100-168
1.38	26:14	1:53 +37	15:02	143 134-148	2149	162 112-168
1.50	28:21	2:08 +53	17:02	147 141-151	2505	158 98-166
1.63	30:37	2:16 +1:06	18:06	147 137-153	2662	160 106-170
1.75	32:11	1:34 +22	12:29	145 136-153	1810	166 116-170
1.88	35:40	3:29 +2:24	27:55	144 138-152	4021	159 102-172
2.00	38:23	2:42 +1:40	21:39	133 113-152	2880	159 100-170
2.13	40:14	1:51 +36	14:49	143 131-156	2119	165 116-172
2.25	41:45	1:31 +33	12:11	145 137-159	1766	169 116-178
2.38	43:59	2:14 +1:19	17:51	130 106-147	2320	170 102-178
2.46	44:42	43	8:52	148 147-150	1313	179 178-180

Heart

143/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

159 (180 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	50.6	166	2.4	22:37	9:36
Walk	49.4	110	0.1	22:05	3:36:28

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:15	42.18%	More
800m	4:06	8:15	50.12%	More
1km	5:57	9:34	45.00%	More
Mile	17:01	17:01	26.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:41	8:41	52.30
5km	29:16	9:25	52.86
5M	48:45	9:45	51.81
10km	1:01:32	9:54	51.31
10M	1:42:30	10:15	50.99
Half	2:16:54	10:27	50.16
20M	3:35:29	10:46	50.50
Mara	4:47:49	10:59	50.41

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