Thu 14th Feb 2019 at 7:00pm by sheppardmk
Run > General
- Not good
-
Time
23:08
-
Miles
2.62
-
Min/mi
8:50
-
Pacing
16%
-
WAVA
55.84
-
Stride(cm)
110
-
Cals
298
-
Cadence
166
-
BPM
144
-
%MHR
84
-
B/mi
1269
-
Asc(m)
14
-
Surface
Road
Notes & Comments
Thursday Night 4.2k
Split Summary
===
1) 1km - 5:49(5:49/km) 144/169bpm 73cal 10.32/11.62kmph
2) 1km - 5:41(5:41/km) 148/166bpm 74cal 10.55/11.82kmph
3) 1km - 5:41(5:41/km) 146/163bpm 72cal 10.54/12.12kmph
4) 1km - 4:54(4:54/km) 147/164bpm 64cal 12.26/13.13kmph
5) 0.21km - 1:03(5:03/km) 160/162bpm 15cal 11.9/12.9kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:16 |
1:16 |
10:12 |
127 76-157 |
1295 |
163 104-170 |
0.25 |
2:34 |
1:18 |
10:20 |
151 138-167 |
1561 |
167 164-170 |
0.38 |
4:37 |
2:03 +1:04
|
16:26 |
145 123-164 |
2382 |
172 154-182 |
0.50 |
7:07 |
2:30 +1:18
|
19:59 |
143 123-157 |
2857 |
168 116-172 |
0.63 |
8:15 |
1:07 |
8:59 |
153 144-169 |
1376 |
170 170-172 |
0.75 |
10:51 |
2:36 +1:33
|
20:48 |
143 107-165 |
2975 |
168 102-174 |
0.88 |
12:01 |
1:10 |
9:23 |
157 152-165 |
1474 |
171 170-172 |
1.00 |
15:24 |
3:23 +2:19
|
27:03 |
121 87-156 |
3272 |
165 116-170 |
1.13 |
16:41 |
1:17 |
10:17 |
149 140-155 |
1533 |
169 166-170 |
1.25 |
17:50 |
1:09 |
9:13 |
154 151-158 |
1420 |
170 168-170 |
1.38 |
21:34 |
3:44 +2:31
|
29:51 |
117 91-159 |
3493 |
147 102-174 |
1.50 |
22:51 |
1:17 |
10:17 |
155 148-159 |
1593 |
170 164-174 |
1.63 |
23:56 |
1:05 |
8:40 |
159 154-163 |
1378 |
169 164-172 |
1.75 |
25:01 |
1:05 |
8:38 |
160 158-162 |
1380 |
171 168-172 |
1.88 |
31:40 |
6:39 +5:40
|
53:10 |
144 116-162 |
7657 |
164 116-172 |
2.00 |
34:29 |
2:49 +1:50
|
22:35 |
152 123-160 |
3433 |
169 118-176 |
2.13 |
37:24 |
2:55 +2:02
|
23:19 |
138 120-157 |
3218 |
170 116-176 |
2.25 |
40:43 |
3:19 +2:19
|
26:33 |
149 134-163 |
3955 |
171 116-178 |
2.38 |
43:37 |
2:54 +1:47
|
23:11 |
151 137-164 |
3500 |
166 108-176 |
2.50 |
45:25 |
1:48 +50
|
14:28 |
154 142-162 |
2227 |
170 116-178 |
2.61 |
46:22 |
57 |
8:20 |
159 157-161 |
1325 |
175 174-178 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
51.2 |
170 |
2.6 |
21:44 |
10:08 |
Walk |
40.6 |
112 |
0.1 |
20:31 |
5:28:40 |
Pause |
8.2 |
- |
- |
4:07 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:52 |
44.17% |
More |
800m |
3:55 |
7:52 |
52.47% |
More |
1km |
4:54 |
7:52 |
54.69% |
More |
Mile |
14:03 |
14:03 |
32.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:14 |
8:14 |
55.16 |
5km |
27:46 |
8:56 |
55.72 |
5M |
46:15 |
9:15 |
54.61 |
10km |
58:23 |
9:24 |
54.08 |
10M |
1:37:14 |
9:43 |
53.75 |
Half |
2:09:53 |
9:55 |
52.87 |
20M |
3:24:26 |
10:13 |
53.23 |
Mara |
4:33:04 |
10:25 |
53.13 |
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