Tue 23rd Apr 2019 at 9:00am by sheppardmk

Run > General

Terrible
warm

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Time
1:03:06
Miles
7.07
Min/mi
8:56
Pacing
72%
WAVA
57.41
Stride(cm)
108
Cals
756
Cadence
168
BPM
137
%MHR
79.9
B/mi
1219
Asc(m)
87
Surface
Road

Notes & Comments

Tuesday Morning 11.4k

Split Summary
===
1) 1km - 6:05(6:05/km) 130/143bpm 70cal 9.85/10.55kmph
2) 1km - 5:40(5:40/km) 138/146bpm 70cal 10.58/11.39kmph
3) 1km - 5:36(5:36/km) 136/144bpm 68cal 10.7/11.59kmph
4) 1km - 5:42(5:42/km) 138/143bpm 70cal 10.53/10.78kmph
5) 1km - 5:40(5:40/km) 139/149bpm 70cal 10.59/11.49kmph
6) 1km - 5:40(5:40/km) 139/146bpm 70cal 10.59/12.06kmph
7) 1km - 5:33(5:33/km) 135/146bpm 62cal 10.81/11.82kmph
8) 1km - 5:34(5:34/km) 137/154bpm 65cal 10.78/11.42kmph
9) 1km - 5:14(5:14/km) 142/160bpm 66cal 11.46/12.43kmph
10) 1km - 5:21(5:21/km) 137/147bpm 62cal 11.21/12.12kmph
11) 1km - 5:05(5:05/km) 138/142bpm 60cal 11.81/12.26kmph
12) 0.38km - 1:55(5:04/km) 142/146bpm 23cal 11.85/11.89kmph

6:05 5:40 5:36 5:42 5:40 5:40 5:33 5:34 5:14 5:21 5:05 1:55

Pace

14%

11%

39%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:33	2:33	10:11	124 90-143	1263	168 162-172
0.50	4:59	2:26	9:45	133 125-140	1296	169 166-170
0.75	7:17	2:18	9:12	138 134-140	1269	169 168-170
1.00	9:37	2:20	9:20	140 136-145	1308	169 166-170
1.25	11:49	2:12	8:48	135 129-145	1189	167 156-170
1.50	14:03	2:14	8:55	136 131-140	1212	169 164-170
1.75	16:21	2:18	9:11	134 130-137	1231	170 168-170
2.00	18:37	2:16	9:06	139 136-144	1264	169 166-170
2.25	20:56	2:19	9:15	138 133-143	1277	167 158-172
2.50	23:12	2:17	9:07	136 133-141	1239	168 166-170
2.75	25:36	2:24 +10	9:35	139 134-143	1332	168 162-170
3.00	28:08	2:32 +12	10:07	140 132-147	1416	166 160-170
3.25	30:19	2:11	8:44	138 135-142	1205	167 164-170
3.50	32:38	2:19	9:16	136 131-144	1261	168 162-170
3.75	35:34	2:56 +38	11:44	140 134-145	1643	169 168-170
4.00	38:12	2:38 +30	10:32	132 111-143	1391	164 104-170
4.25	40:30	2:18	9:12	135 121-144	1242	169 166-170
4.50	43:44	3:14 +57	12:56	135 114-146	1746	166 116-172
4.75	46:02	2:18	9:12	138 129-149	1269	168 164-172
5.00	48:13	2:11	8:42	142 136-158	1236	169 166-170
5.25	50:20	2:08	8:30	141 139-145	1199	170 168-170
5.50	52:50	2:30 +26	9:58	142 136-145	1416	170 166-170
5.75	55:12	2:22 +16	9:28	139 137-141	1315	170 168-170
6.00	58:38	3:27 +1:17	13:47	136 117-144	1874	168 116-172
6.25	1:02:11	3:33 +1:23	14:11	137 125-145	1942	169 116-174
6.50	1:04:44	2:33 +30	10:13	137 130-142	1400	171 168-174
6.75	1:06:48	2:04	8:17	139 138-141	1150	171 170-174
7.00	1:08:52	2:03	8:14	141 140-144	1161	170 170-172
7.07	1:09:25	33	7:55	142 140-144	1123	173 172-174

Heart

137/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

168 (174 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.8	168	7.1	1:03:00	8:58
Walk	9.0	112	0	6:15	5:29:04
Pause	0.2	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:03	43.22%	More
800m	4:04	8:10	50.54%	More
1km	5:05	8:10	52.68%	More
Mile	8:58	8:58	50.69%	More
5k	28:39	9:13	54.01%	More
5 miles	47:32	9:30	53.13%	More
10k	1:01:07	9:50	51.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	58.60
5km	26:08	8:25	59.20
5M	43:32	8:42	58.02
10km	54:57	8:51	57.46
10M	1:31:30	9:09	57.12
Half	2:02:14	9:20	56.18
20M	3:12:23	9:37	56.56
Mara	4:16:58	9:48	56.46

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