Wed 14th Aug 2019 at 9:00am by sheppardmk
Run > General
- Not good
- rain
-
Time
46:26
-
Miles
5.18
-
Min/mi
8:58
-
Pacing
43%
-
WAVA
56.94
-
Stride(cm)
107
-
Cals
520
-
Cadence
169
-
BPM
137
-
%MHR
79.9
-
B/mi
1224
-
Asc(m)
30
-
Hillscore
2
-
Surface
Mixed
Notes & Comments
Wednesday Morning Club Run
Split Summary
===
1) 1km - 6:00(6:00/km) 141/153bpm 71cal 10/10.65kmph
2) 1km - 6:00(6:00/km) 141/148bpm 71cal 9.99/10.75kmph
3) 1km - 5:37(5:37/km) 142/156bpm 67cal 10.67/12.29kmph
4) 1km - 5:50(5:50/km) 141/156bpm 67cal 10.3/13.1kmph
5) 1km - 5:19(5:19/km) 146/154bpm 65cal 11.29/11.92kmph
6) 1km - 5:25(5:25/km) 137/154bpm 58cal 11.07/11.89kmph
7) 1km - 5:20(5:20/km) 136/143bpm 58cal 11.23/12.19kmph
8) 1km - 5:12(5:12/km) 128/144bpm 46cal 11.55/12.36kmph
9) 0.34km - 1:42(4:58/km) 137/148bpm 17cal 12.09/12.06kmph
6:00 6:00 5:37 5:50 5:19 5:25 5:20 5:12 1:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:27 |
2:27 |
9:48 |
134 95-153 |
1313 |
167 112-172 |
3/4 |
0.50 |
4:59 |
2:32 +6
|
10:07 |
145 141-148 |
1467 |
170 168-172 |
3/4 |
0.75 |
7:22 |
2:24 |
9:34 |
139 125-148 |
1330 |
170 168-172 |
7/10 |
1.00 |
10:44 |
3:22 +1:00
|
13:28 |
137 118-148 |
1845 |
169 162-174 |
10/8 |
1.25 |
13:09 |
2:25 |
9:41 |
144 140-148 |
1394 |
168 162-170 |
7/4 |
1.50 |
16:05 |
2:56 +38
|
11:44 |
143 130-156 |
1677 |
167 116-176 |
5/3 |
1.75 |
18:23 |
2:17 |
9:09 |
146 144-147 |
1337 |
169 166-172 |
4/5 |
2.00 |
22:06 |
3:43 +1:31
|
14:53 |
138 110-152 |
2053 |
168 116-176 |
6/7 |
2.25 |
25:20 |
3:14 +43
|
12:56 |
143 124-150 |
1850 |
166 116-176 |
15/2 |
2.50 |
30:13 |
4:53 +2:45
|
19:31 |
134 107-154 |
2615 |
170 116-238 |
9/5 |
2.75 |
32:25 |
2:12 |
8:50 |
144 136-149 |
1272 |
170 166-176 |
2/16 |
3.00 |
35:48 |
3:22 +1:14
|
13:30 |
147 139-154 |
1984 |
169 162-172 |
4/7 |
3.25 |
38:55 |
3:07 +55
|
12:29 |
143 129-154 |
1786 |
171 168-182 |
4/4 |
3.50 |
41:03 |
2:08 |
8:31 |
130 105-143 |
1107 |
172 168-174 |
7/7 |
3.75 |
44:36 |
3:34 +1:25
|
14:15 |
132 108-142 |
1881 |
170 164-174 |
5/6 |
4.00 |
47:59 |
3:23 +1:15
|
13:30 |
134 120-143 |
1809 |
168 114-174 |
5/5 |
4.25 |
50:09 |
2:10 |
8:42 |
134 122-140 |
1165 |
171 162-174 |
9/8 |
4.50 |
54:00 |
3:51 +1:42
|
15:24 |
129 103-142 |
1987 |
171 166-174 |
10/9 |
4.75 |
56:54 |
2:53 +49
|
11:33 |
130 111-139 |
1502 |
171 170-174 |
3/5 |
5.00 |
59:00 |
2:06 |
8:25 |
128 107-142 |
1077 |
172 168-176 |
6/2 |
5.18 |
1:00:29 |
1:29 |
8:06 |
139 129-148 |
1126 |
173 170-176 |
4/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.7 |
170 |
5.2 |
46:22 |
9:00 |
Walk |
23.3 |
115 |
0 |
14:07 |
7:24:25 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:04 |
43.40% |
More |
800m |
4:09 |
8:22 |
49.81% |
More |
1km |
5:12 |
8:22 |
51.92% |
More |
Mile |
10:39 |
10:39 |
43.01% |
More |
5k |
36:39 |
11:48 |
42.56% |
More |
5 miles |
58:40 |
11:44 |
43.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:58 |
7:58 |
57.49 |
5km |
26:51 |
8:39 |
58.11 |
5M |
44:42 |
8:56 |
57.00 |
10km |
56:26 |
9:05 |
56.46 |
10M |
1:33:59 |
9:24 |
56.13 |
Half |
2:05:33 |
9:35 |
55.21 |
20M |
3:17:36 |
9:53 |
55.58 |
Mara |
4:23:57 |
10:04 |
55.49 |
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