Wed 17th Apr 2019 at 9:00am by sheppardmk

Run > General

Not good
warm

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Time
46:39
Miles
5.49
Min/mi
8:30
Pacing
55%
WAVA
59.65
Stride(cm)
111
Cals
715
Cadence
171
BPM
157
%MHR
91.6
B/mi
1331
Asc(m)
57
Surface
Road

Notes & Comments

Wednesday Morning 8.8k

Split Summary
===
1) 1km - 5:48(5:48/km) 140/149bpm 74cal 10.36/11.39kmph
2) 1km - 5:46(5:46/km) 145/154bpm 78cal 10.42/11.15kmph
3) 1km - 5:34(5:34/km) 155/179bpm 81cal 10.76/11.35kmph
4) 1km - 5:11(5:11/km) 157/169bpm 78cal 11.58/12.19kmph
5) 1km - 5:12(5:12/km) 164/171bpm 85cal 11.52/11.82kmph
6) 1km - 5:21(5:21/km) 168/173bpm 90cal 11.23/12.56kmph
7) 1km - 4:54(4:54/km) 168/173bpm 82cal 12.26/12.66kmph
8) 1km - 4:50(4:50/km) 164/168bpm 79cal 12.43/13.07kmph
9) 0.84km - 4:04(4:51/km) 165/171bpm 68cal 12.39/12.73kmph

5:48 5:46 5:34 5:11 5:12 5:21 4:54 4:50 4:04

Pace

29%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:21	2:21	9:25	132 95-148	1243	167 36-174
0.50	4:41	2:20	9:19	144 136-149	1342	171 168-172
0.75	8:20	3:39 +1:23	14:34	141 124-154	2055	170 164-172
1.00	10:43	2:23	9:33	144 140-148	1376	170 170-170
1.25	12:59	2:16	9:05	147 142-151	1336	170 170-172
1.50	15:14	2:15	8:59	158 146-178	1418	170 170-172
1.75	17:36	2:22	9:29	154 152-157	1461	170 168-170
2.00	19:47	2:11 +9	8:45	155 152-157	1355	170 168-172
2.25	21:54	2:07	8:28	155 153-158	1312	170 168-170
2.50	23:58	2:04	8:16	159 150-168	1314	171 168-172
2.75	26:04	2:06	8:23	167 164-170	1399	171 170-172
3.00	30:26	4:22 +2:20	17:26	158 129-169	2755	172 170-174
3.25	32:36	2:10	8:40	167 165-169	1447	171 170-176
3.50	34:50	2:15	8:59	168 165-172	1510	171 168-174
3.75	37:10	2:20 +15	9:19	168 159-173	1566	170 168-172
4.00	39:08	1:58	7:53	168 167-172	1325	170 168-174
4.25	41:07	1:59	7:56	169 166-172	1340	171 168-174
4.50	43:01	1:54	7:36	163 156-169	1239	172 170-174
4.75	44:59	1:57	7:49	164 162-168	1283	172 170-176
5.00	46:58	1:59	7:56	164 160-168	1301	172 170-176
5.25	48:56	1:58	7:53	165 162-167	1300	172 170-174
5.49	50:48	1:52	7:42	167 162-169	1285	174 170-176

Heart

157/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

171 (176 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.7	170	5.5	46:49	9:12
Walk	0.5	76	0	16	INF:00:00
Pause	6.8	-	-	3:43	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:33	46.10%	More
800m	3:47	7:37	54.28%	More
1km	4:46	7:40	56.20%	More
Mile	7:43	7:43	58.85%	More
5k	27:48	8:57	55.65%	More
5 miles	46:10	9:14	54.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:31	7:31	60.42
5km	25:20	8:09	61.07
5M	42:12	8:26	59.85
10km	53:16	8:34	59.28
10M	1:28:43	8:52	58.91
Half	1:58:31	9:03	57.94
20M	3:06:32	9:20	58.33
Mara	4:09:09	9:31	58.23

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