Tue 12th Feb 2019 at 9:00am by sheppardmk
Run > General
Terrible
cold
-
Time
1:18:25
-
Miles
8.49
-
Min/mi
9:14
-
Pacing
90%
-
WAVA
56.10
-
Stride(cm)
104
-
Cals
1046
-
Cadence
167
-
BPM
153
-
%MHR
89.6
-
B/mi
1415
-
Asc(m)
40
-
Surface
Road
Notes & Comments
Tuesday Morning 13.7k
Split Summary
===
1) 1km - 6:06(6:06/km) 126/145bpm 66cal 9.82/10.41kmph
2) 1km - 5:57(5:57/km) 147/180bpm 76cal 10.08/10.48kmph
3) 1km - 5:50(5:50/km) 142/148bpm 71cal 10.28/10.71kmph
4) 1km - 5:50(5:50/km) 139/144bpm 70cal 10.28/10.92kmph
5) 1km - 5:45(5:45/km) 144/149bpm 70cal 10.44/11.19kmph
6) 1km - 5:45(5:45/km) 145/149bpm 71cal 10.43/10.95kmph
7) 1km - 5:40(5:40/km) 144/148bpm 70cal 10.6/11.76kmph
8) 1km - 5:28(5:28/km) 150/171bpm 71cal 10.97/11.62kmph
9) 1km - 5:39(5:39/km) 156/179bpm 77cal 10.62/10.95kmph
10) 1km - 5:31(5:31/km) 164/192bpm 82cal 10.89/11.22kmph
11) 1km - 5:34(5:34/km) 167/178bpm 86cal 10.77/11.25kmph
12) 1km - 5:43(5:43/km) 177/186bpm 88cal 10.48/10.95kmph
13) 1km - 5:54(5:54/km) 179/190bpm 91cal 10.17/11.05kmph
14) 0.67km - 3:42(5:30/km) 180/185bpm 57cal 10.9/11.29kmph
6:06 5:57 5:50 5:50 5:45 5:45 5:40 5:28 5:39 5:31 5:34 5:43 5:54 3:42
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.25 |
2:25 |
2:25 |
9:38 |
120 84-141 |
1156 |
166 116-170 |
| 0.50 |
4:46 |
2:22 |
9:26 |
127 121-130 |
1198 |
169 168-172 |
| 0.75 |
7:21 |
2:35 |
10:18 |
138 126-165 |
1422 |
167 164-170 |
| 1.00 |
9:42 |
2:22 |
9:26 |
159 146-179 |
1501 |
167 162-170 |
| 1.25 |
12:08 |
2:26 |
9:44 |
142 129-149 |
1383 |
168 162-170 |
| 1.50 |
14:33 |
2:25 |
9:40 |
144 140-147 |
1393 |
168 164-170 |
| 1.75 |
16:52 |
2:18 |
9:13 |
139 133-145 |
1280 |
169 164-170 |
| 2.00 |
19:12 |
2:21 |
9:23 |
138 132-145 |
1295 |
169 162-170 |
| 2.25 |
21:45 |
2:33 +12
|
10:11 |
139 136-142 |
1416 |
165 116-170 |
| 2.50 |
24:26 |
2:41 +22
|
10:44 |
140 136-143 |
1503 |
168 164-170 |
| 2.75 |
26:46 |
2:20 |
9:20 |
143 141-146 |
1335 |
168 164-170 |
| 3.00 |
29:01 |
2:15 |
9:00 |
144 140-146 |
1296 |
168 162-170 |
| 3.25 |
31:28 |
2:27 |
9:48 |
145 143-148 |
1422 |
168 166-168 |
| 3.50 |
33:45 |
2:17 |
9:07 |
145 142-147 |
1323 |
168 168-170 |
| 3.75 |
36:17 |
2:32 +19
|
10:06 |
146 143-148 |
1475 |
165 104-172 |
| 4.00 |
38:31 |
2:14 |
8:56 |
144 142-147 |
1286 |
167 162-170 |
| 4.25 |
40:51 |
2:20 |
9:21 |
145 142-147 |
1356 |
169 168-170 |
| 4.50 |
43:07 |
2:16 |
9:05 |
146 142-151 |
1327 |
168 168-170 |
| 4.75 |
45:16 |
2:08 |
8:34 |
153 148-160 |
1310 |
169 168-170 |
| 5.00 |
47:29 |
2:14 |
8:55 |
148 127-171 |
1319 |
168 166-170 |
| 5.25 |
49:43 |
2:14 |
8:56 |
158 137-178 |
1412 |
169 168-172 |
| 5.50 |
52:03 |
2:19 |
9:18 |
156 153-161 |
1451 |
168 166-170 |
| 5.75 |
54:17 |
2:14 |
8:55 |
156 153-159 |
1390 |
169 168-170 |
| 6.00 |
56:29 |
2:12 |
8:49 |
171 157-192 |
1507 |
168 168-170 |
| 6.25 |
58:44 |
2:15 |
9:01 |
165 162-169 |
1487 |
168 164-170 |
| 6.50 |
1:00:57 |
2:14 |
8:55 |
170 166-178 |
1515 |
168 164-170 |
| 6.75 |
1:03:34 |
2:36 +22
|
10:25 |
166 160-173 |
1729 |
166 116-170 |
| 7.00 |
1:05:52 |
2:18 |
9:13 |
170 154-183 |
1566 |
165 160-170 |
| 7.25 |
1:08:08 |
2:16 |
9:03 |
176 170-185 |
1593 |
168 164-168 |
| 7.50 |
1:10:30 |
2:23 |
9:31 |
181 175-185 |
1722 |
168 166-170 |
| 7.75 |
1:13:05 |
2:35 |
10:19 |
174 161-189 |
1796 |
164 156-168 |
| 8.00 |
1:15:16 |
2:11 |
8:44 |
183 180-189 |
1599 |
169 162-172 |
| 8.25 |
1:17:29 |
2:13 |
8:51 |
179 172-184 |
1584 |
169 168-172 |
| 8.49 |
1:19:40 |
2:11 |
8:57 |
181 178-185 |
1620 |
169 168-172 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
98.4 |
167 |
8.5 |
1:18:23 |
9:16 |
| Walk |
1.4 |
112 |
0 |
1:05 |
1:04:31 |
| Pause |
0.3 |
- |
- |
12 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:04 |
8:20 |
41.72% |
More |
| 800m |
4:18 |
8:39 |
47.77% |
More |
| 1km |
5:24 |
8:41 |
49.61% |
More |
| Mile |
8:50 |
8:50 |
51.41% |
More |
| 5k |
28:09 |
9:04 |
54.95% |
More |
| 5 miles |
45:58 |
9:12 |
54.94% |
More |
| 10k |
57:37 |
9:16 |
54.80% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:55 |
7:55 |
57.37 |
| 5km |
26:41 |
8:35 |
57.98 |
| 5M |
44:27 |
8:53 |
56.82 |
| 10km |
56:07 |
9:02 |
56.27 |
| 10M |
1:33:28 |
9:21 |
55.92 |
| Half |
2:04:50 |
9:32 |
55.01 |
| 20M |
3:16:29 |
9:49 |
55.38 |
| Mara |
4:22:27 |
10:01 |
55.28 |
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