Sun 13th Oct 2019 at 9:00am by sheppardmk
Run > General
- drizzle
-
Time
45:56
-
Miles
4.82
-
Min/mi
9:32
-
Pacing
19%
-
WAVA
53.40
-
Stride(cm)
103
-
Cals
675
-
Cadence
164
-
BPM
159
-
%MHR
93.1
-
B/mi
1518
-
Asc(m)
30
-
Surface
Mixed
Notes & Comments
Sunday Morning Club Run
Split Summary
===
1) 1km - 6:36(6:36/km) 149/169bpm 86cal 9.09/10.58kmph
2) 1km - 6:05(6:05/km) 158/167bpm 88cal 9.87/11.25kmph
3) 1km - 6:02(6:02/km) 158/163bpm 87cal 9.96/11.15kmph
4) 1km - 6:06(6:06/km) 158/171bpm 88cal 9.84/10.78kmph
5) 1km - 5:42(5:42/km) 168/189bpm 88cal 10.53/11.15kmph
6) 1km - 5:49(5:49/km) 169/178bpm 90cal 10.3/11.15kmph
7) 1km - 5:44(5:44/km) 171/180bpm 88cal 10.47/11.66kmph
8) 0.75km - 3:53(5:11/km) 166/177bpm 60cal 11.57/12.02kmph
6:36 6:05 6:02 6:06 5:42 5:49 5:44 3:53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:37 |
2:37 |
10:27 |
138 69-169 |
1443 |
164 116-172 |
0.50 |
5:30 |
2:53 +9
|
11:31 |
152 146-158 |
1751 |
160 92-170 |
0.75 |
8:01 |
2:31 |
10:04 |
160 152-169 |
1611 |
166 158-172 |
1.00 |
10:34 |
2:34 |
10:14 |
158 154-167 |
1617 |
164 152-168 |
1.25 |
14:19 |
3:45 +1:27
|
14:59 |
155 130-166 |
2322 |
164 116-170 |
1.50 |
16:43 |
2:24 |
9:37 |
158 156-161 |
1519 |
166 160-170 |
1.75 |
20:05 |
3:22 +52
|
13:27 |
155 139-163 |
2085 |
163 116-168 |
2.00 |
27:12 |
7:07 +4:43
|
28:29 |
147 100-165 |
4186 |
165 160-170 |
2.25 |
29:37 |
2:25 |
9:41 |
160 150-163 |
1549 |
165 160-168 |
2.50 |
32:43 |
3:06 +36
|
12:23 |
160 150-169 |
1980 |
163 116-172 |
2.75 |
34:56 |
2:13 |
8:52 |
167 162-176 |
1482 |
166 164-170 |
3.00 |
37:59 |
3:03 +44
|
12:12 |
163 137-174 |
1989 |
163 110-168 |
3.25 |
41:21 |
3:22 +1:03
|
13:28 |
173 149-189 |
2329 |
164 114-172 |
3.50 |
43:43 |
2:22 |
9:27 |
167 153-176 |
1578 |
164 160-168 |
3.75 |
46:05 |
2:22 |
9:30 |
171 166-176 |
1624 |
164 158-168 |
4.00 |
48:24 |
2:19 |
9:16 |
174 173-178 |
1612 |
166 162-170 |
4.25 |
50:41 |
2:16 |
9:06 |
171 157-178 |
1556 |
167 164-168 |
4.50 |
54:42 |
4:02 +1:55
|
16:07 |
163 130-176 |
2628 |
166 116-172 |
4.75 |
57:23 |
2:41 +32
|
10:45 |
166 155-170 |
1783 |
165 116-170 |
4.81 |
57:56 |
33 |
8:29 |
163 160-166 |
1383 |
169 168-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
79.2 |
165 |
4.8 |
44:53 |
10:22 |
Walk |
13.3 |
113 |
0 |
8:20 |
4:35:04 |
Pause |
7.5 |
- |
- |
4:43 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:21 |
41.96% |
More |
800m |
4:34 |
9:10 |
45.42% |
More |
1km |
5:41 |
9:09 |
47.45% |
More |
Mile |
9:17 |
9:17 |
49.37% |
More |
5k |
37:16 |
12:00 |
41.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:31 |
8:31 |
53.77 |
5km |
28:41 |
9:14 |
54.39 |
5M |
47:46 |
9:33 |
53.34 |
10km |
1:00:19 |
9:42 |
52.82 |
10M |
1:40:26 |
10:03 |
52.52 |
Half |
2:14:10 |
10:15 |
51.66 |
20M |
3:31:10 |
10:34 |
52.01 |
Mara |
4:42:04 |
10:46 |
51.92 |
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