Wed 3rd Apr 2019 at 9:00am by sheppardmk

Run > Intervals
  • Not good
  • cold
  • Time
    32:56
  • Miles
    4.01
  • Min/mi
    8:13
  • Pacing
    12%
  • WAVA
    61.21
  • Stride(cm)
    113
  • Cals
    392
  • Cadence
    174
  • BPM
    133
  • %MHR
    77.9
  • B/mi
    1094
  • Asc(m)
    27
  • Surface
    Road

Notes & Comments

Wednesday Morning 6.5k

Split Summary
===
1) 1km - 6:07(6:07/km) 131/147bpm 72cal 9.8/10.35kmph
2) 1km - 5:10(5:10/km) 125/140bpm 56cal 11.6/13.1kmph
3) 1km - 4:49(4:49/km) 137/146bpm 60cal 12.44/13.44kmph
4) 1km - 4:49(4:49/km) 137/146bpm 58cal 12.44/13.44kmph
5) 1km - 4:33(4:33/km) 141/164bpm 55cal 13.18/14.38kmph
6) 1km - 5:10(5:10/km) 137/148bpm 62cal 11.6/13.77kmph
7) 0.46km - 2:15(4:55/km) 146/151bpm 29cal 12.19/12.46kmph
6:07 5:10 4:49 4:49 4:33 5:10 2:15

Pace

15% 6% 14% 17% 40% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 44 44 11:40 132 115-143 1539 164 160-168
0.13 1:21 37 9:50 142 139-144 1396 169 166-172
0.19 1:56 35 9:27 140 134-146 1323 170 168-172
0.25 2:32 36 9:37 139 137-141 1336 169 166-172
0.31 3:08 36 9:42 125 122-134 1212 171 170-172
0.38 3:46 38 10:01 127 126-129 1273 172 172-172
0.44 4:26 40 10:41 125 122-128 1335 169 166-172
0.50 5:00 33 8:56 123 122-124 1098 170 168-170
0.56 5:35 35 9:26 126 125-126 1190 168 166-170
0.63 6:09 34 9:02 129 126-130 1165 171 170-172
0.69 6:42 33 8:50 130 130-131 1147 170 170-170
0.75 7:17 35 9:22 129 127-130 1209 170 170-170
0.81 8:48 1:31 +1:00 24:10 110 89-128 2658 166 116-178
0.88 9:24 36 9:34 123 121-125 1177 176 170-180
0.94 9:51 28 7:26 125 120-129 928 178 174-182
1.00 10:22 30 8:05 129 129-130 1043 177 172-180
1.06 10:52 31 8:10 129 129-130 1054 176 172-178
1.13 11:24 31 8:21 135 129-140 1127 175 172-178
1.19 13:39 2:15 +1:49 36:07 111 95-124 4009 174 162-180
1.25 14:10 31 8:15 126 122-129 1039 177 172-180
1.31 14:40 30 7:55 131 131-132 1037 180 178-182
1.38 15:09 30 7:56 134 132-135 1063 178 176-180
1.44 15:38 29 7:39 135 134-137 1033 179 176-182
1.50 16:07 29 7:44 139 134-144 1076 179 174-180
1.56 17:09 1:02 +39 16:24 139 133-142 2280 165 116-176
1.63 17:43 35 9:12 137 135-138 1261 177 176-178
1.69 18:15 31 8:23 136 135-137 1140 177 176-178
1.75 18:43 28 7:30 137 136-139 1027 176 174-178
1.81 19:12 29 7:44 140 139-140 1082 179 178-180
1.88 19:41 29 7:45 144 140-146 1115 178 176-180
1.94 20:11 30 7:57 145 143-146 1152 179 178-180
2.00 22:58 2:47 +2:19 44:35 112 93-145 4993 161 116-176
2.06 23:27 29 7:44 134 124-140 1035 180 178-184
2.13 23:56 29 7:47 136 132-140 1058 180 176-182
2.19 24:25 29 7:50 139 134-143 1089 181 178-182
2.25 24:54 29 7:45 143 142-144 1108 178 176-180
2.31 25:23 29 7:43 142 141-143 1096 177 172-180
2.38 25:53 29 7:48 140 133-145 1093 175 174-176
2.44 27:46 1:53 +1:26 30:08 130 124-136 3917 168 116-180
2.50 28:14 29 7:42 138 131-144 1063 180 176-182
2.56 28:42 28 7:27 137 135-140 1021 182 180-184
2.63 29:10 28 7:24 141 141-142 1044 181 178-182
2.69 29:40 30 7:52 144 142-146 1133 181 180-182
2.75 30:10 30 8:05 148 147-149 1196 179 178-180
2.81 34:32 4:22 +4:25 1:09:54 129 89-149 9017 169 116-186
2.88 35:30 57 15:19 114 93-134 1746 184 182-188
2.94 35:55 25 6:43 150 136-163 1007 181 178-184
3.00 36:22 27 7:18 150 142-157 1095 183 180-186
3.06 36:49 27 7:17 151 148-155 1099 183 182-184
3.13 37:16 26 7:01 138 122-156 968 183 182-184
3.19 39:16 2:00 +1:52 31:59 128 118-132 4094 184 176-188
3.25 40:04 49 12:59 130 115-142 1687 171 168-172
3.31 40:36 32 8:30 139 136-144 1181 172 168-174
3.38 41:10 34 9:03 134 130-138 1213 171 170-174
3.44 41:44 34 9:02 137 134-139 1238 174 170-178
3.50 42:18 34 9:10 140 139-144 1284 171 168-176
3.56 42:48 29 7:47 144 139-148 1122 176 174-178
3.63 43:19 31 8:19 142 140-144 1181 176 174-178
3.69 43:50 32 8:24 144 143-146 1210 175 172-176
3.75 44:23 32 8:36 145 145-145 1247 174 170-176
3.81 44:53 30 8:02 143 142-144 1150 175 174-178
3.88 45:22 29 7:42 144 143-145 1108 176 174-178
3.94 45:51 29 7:48 146 145-147 1139 178 176-178
4.00 46:20 29 7:49 150 149-151 1174 180 178-182

Heart

133/163max
  • Show Beats/Mile

Cadence

174 (188 max) Stride Length: 113cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 72.0 175 4 31:40 9:28
Walk 16.2 115 0 8:32 12:51:22
Pause 11.8 - - 6:14 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:56 50.16% More
800m 3:39 7:20 56.37% More
1km 4:33 7:20 58.75% More
Mile 9:46 9:46 46.50% More
5k 36:41 11:48 42.18% More

Predictions

Dist Time Per Mile WAVA
1M 7:26 7:26 61.10
5km 25:03 8:04 61.76
5M 41:43 8:21 60.54
10km 52:40 8:29 59.95
10M 1:27:43 8:46 59.58
Half 1:57:10 8:57 58.61
20M 3:04:25 9:13 59.00
Mara 4:06:20 9:24 58.90
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