Mon 11th Feb 2019 at 7:00pm by sheppardmk

Run > General

  • Not good
  • Time
    25:08
  • Miles
    2.81
  • Min/mi
    8:57
  • Pacing
    40%
  • WAVA
    55.38
  • Stride(cm)
    110
  • Cals
    269
  • Cadence
    163
  • BPM
    128
  • %MHR
    74.6
  • B/mi
    1140
  • Asc(m)
    20
  • Surface
    Road

Notes & Comments

Monday Night 4.5k

Split Summary
===
1) 1km - 6:03(6:03/km) 131/146bpm 68cal 9.91/10.71kmph
2) 1km - 5:23(5:23/km) 128/138bpm 58cal 11.15/11.79kmph
3) 1km - 5:32(5:32/km) 127/140bpm 57cal 10.84/11.59kmph
4) 1km - 5:34(5:34/km) 128/154bpm 56cal 10.77/12.02kmph
5) 0.52km - 2:35(4:57/km) 141/166bpm 30cal 12.12/12.8kmph
6:03 5:23 5:32 5:34 2:35

Pace

46% 13% 18% 20% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:18 1:18 10:23 127 100-144 1319 163 102-168
0.25 3:03 1:45 +29 14:00 133 124-139 1861 159 114-172
0.38 4:17 1:14 9:52 133 129-140 1313 168 164-170
0.50 6:05 1:48 +40 14:21 130 113-146 1866 166 116-172
0.63 7:14 1:09 9:12 133 131-137 1224 169 168-170
0.75 9:32 2:18 +1:12 18:25 118 94-135 2173 163 116-170
0.88 11:31 2:00 +55 15:57 124 109-135 1978 163 116-172
1.00 14:41 3:10 +2:05 25:17 132 127-136 3338 164 108-170
1.13 15:48 1:07 8:57 135 133-137 1208 168 166-170
1.25 18:14 2:26 +1:30 19:27 119 97-137 2315 164 114-172
1.38 19:24 1:10 9:23 134 130-140 1256 170 168-172
1.50 22:41 3:17 +2:07 26:14 115 78-138 3017 162 116-170
1.63 24:56 2:14 +1:07 17:56 126 113-135 2259 165 116-172
1.75 26:33 1:37 +31 12:59 132 128-138 1713 165 160-168
1.88 28:58 2:25 +1:17 19:17 118 95-132 2276 166 112-172
2.00 31:36 2:39 +1:29 21:11 126 114-135 2668 159 96-172
2.13 32:49 1:12 9:39 129 114-135 1245 168 164-168
2.25 33:54 1:06 8:45 137 134-138 1199 172 168-176
2.38 36:45 2:50 +1:49 22:41 125 95-145 2836 167 116-172
2.50 39:10 2:25 +1:26 19:20 128 105-154 2474 162 104-172
2.63 40:39 1:29 +23 11:52 151 138-166 1792 168 116-174
2.75 42:48 2:09 +1:10 17:14 130 114-148 2241 174 170-180
2.81 43:17 29 8:05 147 144-149 1188 177 176-178

Heart

128/166max
  • Show Beats/Mile

Cadence

163 (180 max) Stride Length: 110cm Run: 90.1% Walk: 9.9%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:59 7:58 43.64% More
800m 4:18 8:39 47.73% More
1km 5:23 8:39 49.74% More
Mile 13:48 13:48 32.92% More

Predictions

Dist Time Per Mile WAVA
1M 8:18 8:18 54.72
5km 27:59 9:00 55.29
5M 46:37 9:19 54.18
10km 58:51 9:28 53.65
10M 1:38:00 9:48 53.33
Half 2:10:55 10:00 52.45
20M 3:26:03 10:18 52.81
Mara 4:35:14 10:30 52.72
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