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
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 |
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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