Thu 18th Apr 2019 at 7:00pm by sheppardmk

Run > General

Terrible
warm

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Time
33:35
Miles
4.03
Min/mi
8:20
Pacing
47%
WAVA
60.31
Stride(cm)
113
Cals
475
Cadence
170
BPM
151
%MHR
88.1
B/mi
1255
Asc(m)
27
Surface
Road

Notes & Comments

Thursday Night 6.5k

Split Summary
===
1) 1km - 5:39(5:39/km) 145/156bpm 74cal 10.63/12.66kmph
2) 1km - 5:32(5:32/km) 151/156bpm 77cal 10.86/11.49kmph
3) 1km - 5:14(5:14/km) 151/160bpm 73cal 11.47/12.02kmph
4) 1km - 5:00(5:00/km) 153/163bpm 71cal 12.01/12.26kmph
5) 1km - 4:59(4:59/km) 155/162bpm 72cal 12.04/13kmph
6) 1km - 4:51(4:51/km) 159/166bpm 74cal 12.36/13.4kmph
7) 0.49km - 2:21(4:45/km) 154/166bpm 34cal 12.62/13.17kmph

5:39 5:32 5:14 5:00 4:59 4:51 2:21

Pace

23%

17%

38%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:11	1:11	9:29	122 75-156	1157	170 112-176
0.25	2:22	1:10	9:24	151 147-156	1419	170 166-172
0.38	4:14	1:52 +49	15:00	147 136-153	2204	169 120-176
0.50	5:24	1:10	9:21	149 147-152	1392	171 170-172
0.63	6:56	1:32 +30	12:14	150 145-153	1835	167 116-174
0.75	8:03	1:07	8:56	151 148-154	1348	170 170-172
0.88	9:10	1:07	8:56	152 148-154	1359	170 170-172
1.00	10:52	1:42 +38	13:39	149 147-154	2033	170 170-174
1.13	12:02	1:10	9:20	152 151-154	1419	170 170-172
1.25	13:10	1:08	9:01	151 149-156	1362	170 170-170
1.38	15:42	2:32 +1:32	20:15	138 113-152	2794	171 170-172
1.50	16:48	1:06	8:47	152 133-160	1335	171 170-178
1.63	18:15	1:27 +25	11:36	153 150-156	1775	170 170-172
1.75	19:18	1:04	8:29	152 151-154	1290	171 170-172
1.88	21:02	1:44 +42	13:48	155 149-161	2140	167 116-174
2.00	22:03	1:02	8:13	160 157-163	1316	171 170-172
2.13	23:05	1:01	8:10	149 143-155	1217	172 170-172
2.25	25:20	2:15 +1:20	18:04	151 149-154	2727	172 170-174
2.38	26:24	1:04	8:33	154 153-156	1316	171 170-172
2.50	28:30	2:06 +1:07	16:46	148 132-156	2482	171 168-176
2.63	29:31	1:01	8:08	153 147-162	1244	172 170-174
2.75	31:35	2:04 +1:07	16:35	155 152-158	2571	171 170-174
2.88	32:41	1:06	8:46	155 153-156	1359	171 170-174
3.00	34:33	1:52 +57	14:58	158 155-161	2365	166 116-172
3.13	35:36	1:02	8:20	160 157-161	1332	172 172-174
3.25	36:35	59	7:54	159 157-160	1256	173 172-174
3.38	38:48	2:13 +1:15	17:44	157 149-165	2784	172 170-174
3.50	40:27	1:39 +44	13:15	160 158-163	2120	173 170-174
3.63	42:14	1:46 +45	14:12	158 155-160	2243	172 170-174
3.75	43:13	59	7:54	159 156-161	1256	174 170-176
3.88	45:27	2:14 +1:23	17:51	155 144-158	2766	177 174-180
4.00	46:29	1:02	8:18	152 138-164	1260	177 172-178
4.04	46:47	18	8:18	158 154-161	1310	176 176-176

Heart

151/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

170 (180 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.3	171	4	32:20	9:53
Walk	13.0	116	0	7:01	7:19:58
Pause	13.7	-	-	7:26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:39	45.44%	More
800m	3:53	7:49	52.90%	More
1km	4:51	7:49	55.13%	More
Mile	9:57	9:57	45.67%	More
5k	35:12	11:20	43.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:32	7:32	60.29
5km	25:25	8:11	60.87
5M	42:19	8:28	59.69
10km	53:25	8:36	59.11
10M	1:28:58	8:54	58.75
Half	1:58:51	9:04	57.78
20M	3:07:03	9:21	58.17
Mara	4:09:51	9:32	58.07

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