Wed 6th Feb 2019 at 9:00am by sheppardmk

Run > Intervals
  • Not good
  • Time
    36:03
  • Miles
    4.42
  • Min/mi
    8:09
  • Pacing
    1%
  • WAVA
    61.82
  • Stride(cm)
    113
  • Cals
    419
  • Cadence
    174
  • BPM
    136
  • %MHR
    79.3
  • B/mi
    1106
  • Asc(m)
    28
  • Surface
    Road

Notes & Comments

Wednesday Morning Intervals 71k

Split Summary
===
1) 1km - 5:52(5:52/km) 133/137bpm 67cal 10.22/12.29kmph
2) 1km - 5:53(5:53/km) 141/165bpm 72cal 10.21/11.35kmph
3) 1km - 4:58(4:58/km) 135/148bpm 56cal 12.1/13.67kmph
4) 1km - 4:44(4:44/km) 136/148bpm 54cal 12.68/13.27kmph
5) 1km - 4:38(4:38/km) 137/163bpm 53cal 12.93/13.64kmph
6) 1km - 4:29(4:29/km) 144/160bpm 56cal 13.37/14.38kmph
7) 1km - 4:53(4:53/km) 137/151bpm 54cal 12.27/13.64kmph
8) 0.12km - 35(4:45/km) 146/146bpm 7cal 12.62/12.73kmph
5:52 5:53 4:58 4:44 4:38 4:29 4:53 35

Pace

18% 6% 17% 14% 34% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 35 35 9:15 125 115-136 1157 160 116-172
0.13 1:08 33 8:51 132 130-133 1168 171 170-172
0.19 1:42 34 9:00 134 132-136 1207 171 170-172
0.25 2:20 38 10:10 135 133-136 1373 171 168-172
0.31 2:55 35 9:16 132 131-133 1223 171 170-172
0.38 3:30 36 9:32 133 132-135 1268 170 170-172
0.44 4:08 38 10:07 135 133-136 1365 170 166-172
0.50 4:43 35 9:15 134 134-135 1240 169 168-170
0.56 5:17 34 9:08 134 133-135 1224 171 170-172
0.63 5:54 37 9:48 133 131-136 1303 170 170-172
0.69 6:28 34 9:03 129 128-131 1167 170 170-170
0.75 7:05 37 9:53 132 127-136 1306 171 170-172
0.81 7:40 35 9:19 137 135-140 1275 169 166-170
0.88 8:20 41 10:50 145 139-149 1570 168 166-170
0.94 9:10 50 13:21 148 144-156 1975 168 164-170
1.00 9:42 31 8:17 159 155-163 1317 166 164-170
1.06 10:12 31 8:15 147 143-152 1213 169 168-170
1.13 10:44 31 8:20 138 136-140 1151 169 166-172
1.19 11:16 32 8:35 138 136-139 1184 171 170-172
1.25 11:48 32 8:34 140 139-141 1200 171 170-172
1.31 12:22 33 8:56 142 140-145 1268 170 170-170
1.38 12:55 34 8:57 147 146-148 1315 170 168-170
1.44 16:33 3:38 +3:19 58:02 106 85-145 6151 175 170-176
1.50 17:12 40 10:35 128 121-136 1354 177 176-178
1.56 18:05 52 +25 13:55 135 131-142 1880 176 172-178
1.63 18:36 32 8:26 136 134-137 1148 177 176-178
1.69 19:06 30 7:52 139 137-140 1094 177 176-178
1.75 19:34 28 7:32 139 138-140 1048 178 176-180
1.81 20:33 59 +31 15:41 137 136-138 2149 168 116-180
1.88 21:01 28 7:31 139 139-140 1044 181 180-182
1.94 21:29 28 7:34 138 138-139 1043 181 178-184
2.00 21:58 28 7:35 145 142-146 1100 181 178-182
2.06 22:26 28 7:32 144 143-145 1085 181 180-182
2.13 22:54 28 7:34 145 145-146 1098 181 180-182
2.19 23:21 27 7:05 136 133-141 964 180 178-182
2.25 27:52 4:31 +4:12 1:12:13 109 76-138 7872 171 162-180
2.31 28:32 40 10:48 139 134-146 1501 177 174-178
2.38 29:28 56 +28 14:57 135 133-137 2017 168 116-178
2.44 29:59 30 8:05 134 133-135 1084 178 178-180
2.50 30:27 28 7:29 130 129-133 973 178 178-180
2.56 30:56 29 7:52 135 133-137 1061 180 178-182
2.63 32:04 1:08 +45 18:02 136 134-138 2453 180 180-182
2.69 32:35 32 8:24 125 123-128 1051 182 182-182
2.75 33:03 28 7:26 136 127-141 1010 182 182-182
2.81 33:30 27 7:11 139 137-140 999 183 182-184
2.88 33:58 28 7:26 145 138-151 1077 181 180-182
2.94 34:27 29 7:43 147 145-148 1135 181 178-182
3.00 37:41 3:14 +2:50 51:51 122 98-144 6325 170 116-182
3.06 38:15 34 9:02 136 111-157 1229 177 174-180
3.13 39:11 55 +29 14:44 154 146-163 2268 173 116-182
3.19 39:39 28 7:28 146 145-148 1091 180 178-182
3.25 40:06 28 7:22 148 147-149 1091 180 178-182
3.31 40:33 27 7:06 142 136-147 1007 181 178-182
3.38 41:04 31 8:14 142 139-145 1168 182 180-184
3.44 42:21 1:18 +1:00 20:44 141 138-145 2924 181 180-184
3.50 42:55 33 8:53 143 142-144 1270 186 184-186
3.56 43:22 27 7:18 144 143-145 1052 185 182-186
3.63 43:49 27 7:12 145 143-146 1043 184 184-184
3.69 44:15 26 6:56 147 145-149 1019 185 182-188
3.75 44:43 28 7:22 146 145-148 1075 184 182-184
3.81 47:35 2:52 +2:27 45:59 131 104-149 6024 180 172-184
3.88 48:07 32 8:31 136 110-146 1159 176 174-178
3.94 48:39 31 8:24 145 140-150 1217 173 170-176
4.00 49:11 32 8:30 145 144-147 1233 174 170-178
4.06 49:41 30 8:07 144 138-147 1170 173 172-174
4.13 50:10 29 7:49 124 118-130 970 177 174-178
4.19 50:40 30 7:58 135 132-137 1076 177 176-178
4.25 51:09 29 7:44 139 137-140 1074 178 176-180
4.31 51:37 28 7:30 138 134-144 1035 179 178-182
4.38 52:06 28 7:35 145 143-146 1100 182 180-184
4.43 52:29 23 7:40 145 145-146 1112 180 178-180

Heart

136/163max
  • Show Beats/Mile

Cadence

174 (188 max) Stride Length: 113cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 69.8 175 4.4 34:24 9:27
Walk 18.0 115 0 10:45 26:32:29
Still 0.0 - - 1 -
Pause 12.2 - - 7:19 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:52 50.62% More
800m 3:35 7:13 57.20% More
1km 4:29 7:13 59.62% More
Mile 9:24 9:24 48.34% More
5k 38:32 12:24 40.15% More

Predictions

Dist Time Per Mile WAVA
1M 7:20 7:20 61.93
5km 24:42 7:57 62.63
5M 41:09 8:14 61.38
10km 51:56 8:21 60.80
10M 1:26:30 8:39 60.42
Half 1:55:33 8:49 59.43
20M 3:01:52 9:06 59.83
Mara 4:02:55 9:16 59.73
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