Wed 25th Sep 2019 at 9:00am by sheppardmk
Run > General
- Not good
-
Time
30:31
-
Miles
3.26
-
Min/mi
9:22
-
Pacing
1%
-
WAVA
53.69
-
Stride(cm)
103
-
Cals
375
-
Cadence
166
-
BPM
137
-
%MHR
79.9
-
B/mi
1279
-
Asc(m)
8
-
Surface
Road
Notes & Comments
Wednesday Morning Club Run
Split Summary
===
1) 1km - 6:24(6:24/km) 141/148bpm 80cal 9.38/11.02kmph
2) 1km - 6:20(6:20/km) 131/149bpm 70cal 9.49/12.8kmph
3) 1km - 5:36(5:36/km) 138/147bpm 67cal 10.71/12.56kmph
4) 1km - 5:22(5:22/km) 142/148bpm 68cal 11.17/12.8kmph
5) 1km - 5:28(5:28/km) 148/173bpm 71cal 10.97/12.63kmph
6) 0.24km - 1:21(5:33/km) 154/158bpm 19cal 10.82/11.32kmph
6:24 6:20 5:36 5:22 5:28 1:21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:13 |
1:13 |
9:47 |
131 104-146 |
1283 |
170 166-172 |
0.25 |
2:31 |
1:18 |
10:24 |
143 141-144 |
1488 |
166 164-168 |
0.38 |
3:49 |
1:18 |
10:24 |
144 142-146 |
1498 |
168 166-170 |
0.50 |
5:12 |
1:22 |
10:58 |
143 141-146 |
1567 |
168 164-170 |
0.63 |
6:28 |
1:17 |
10:13 |
145 142-148 |
1480 |
168 166-170 |
0.75 |
9:54 |
3:26 +2:14
|
27:27 |
121 80-145 |
3321 |
163 120-170 |
0.88 |
13:47 |
3:53 +2:36
|
31:06 |
133 76-144 |
4136 |
162 116-170 |
1.00 |
16:08 |
2:21 +59
|
18:46 |
126 83-144 |
2364 |
162 116-168 |
1.13 |
18:22 |
2:14 +52
|
17:49 |
131 106-142 |
2334 |
160 116-166 |
1.25 |
23:59 |
5:38 +4:31
|
45:00 |
128 78-149 |
5761 |
162 104-174 |
1.38 |
25:05 |
1:05 |
8:43 |
124 78-147 |
1081 |
171 168-174 |
1.50 |
26:14 |
1:09 |
9:16 |
143 141-146 |
1325 |
170 170-170 |
1.63 |
27:21 |
1:07 |
8:58 |
141 139-142 |
1265 |
169 166-170 |
1.75 |
28:41 |
1:19 +14
|
10:36 |
142 140-144 |
1505 |
166 120-172 |
1.88 |
29:51 |
1:11 |
9:25 |
142 134-146 |
1336 |
170 168-172 |
2.00 |
31:01 |
1:09 |
9:14 |
139 132-142 |
1284 |
169 166-170 |
2.13 |
32:08 |
1:07 |
9:00 |
143 139-146 |
1286 |
170 170-170 |
2.25 |
34:12 |
2:03 +59
|
16:28 |
145 143-146 |
2388 |
170 170-172 |
2.38 |
35:12 |
1:00 |
7:59 |
144 143-146 |
1150 |
173 170-176 |
2.50 |
37:23 |
2:11 +1:14
|
17:29 |
143 132-153 |
2501 |
169 116-176 |
2.63 |
43:50 |
6:27 +5:28
|
51:37 |
143 100-157 |
7382 |
172 170-176 |
2.75 |
45:07 |
1:18 |
10:21 |
129 94-154 |
1335 |
170 166-172 |
2.88 |
46:18 |
1:11 |
9:25 |
159 144-173 |
1496 |
169 162-172 |
3.00 |
47:23 |
1:05 |
8:43 |
155 151-162 |
1350 |
171 170-172 |
3.13 |
48:28 |
1:04 |
8:33 |
156 151-164 |
1334 |
171 170-172 |
3.25 |
49:35 |
1:07 |
8:56 |
154 152-158 |
1377 |
170 168-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
62.0 |
168 |
3.2 |
28:21 |
10:43 |
Walk |
26.7 |
114 |
0 |
14:58 |
12:17:57 |
Pause |
11.3 |
- |
- |
6:20 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:28 |
41.30% |
More |
800m |
4:18 |
8:38 |
48.21% |
More |
1km |
5:22 |
8:38 |
50.24% |
More |
Mile |
10:05 |
10:05 |
45.41% |
More |
5k |
48:06 |
15:29 |
32.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:36 |
8:36 |
53.25 |
5km |
28:59 |
9:20 |
53.83 |
5M |
48:16 |
9:39 |
52.79 |
10km |
1:00:56 |
9:48 |
52.29 |
10M |
1:41:29 |
10:09 |
51.98 |
Half |
2:15:33 |
10:21 |
51.13 |
20M |
3:33:21 |
10:40 |
51.48 |
Mara |
4:44:59 |
10:53 |
51.39 |
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