Wed 27th Nov 2019 at 9:00am by sheppardmk
Run > General
- Not good
-
Time
48:33
-
Miles
5.41
-
Min/mi
8:58
-
Pacing
46%
-
WAVA
56.88
-
Stride(cm)
106
-
Cals
693
-
Cadence
168
-
BPM
154
-
%MHR
89.8
-
B/mi
1379
-
Asc(m)
58
-
Hillscore
6
-
Surface
Mixed
Notes & Comments
Wednesday Morning Club Run
Split Summary
===
1) 1km - 5:51(5:51/km) 141/153bpm 72cal 10.26/10.81kmph
2) 1km - 6:01(6:01/km) 144/151bpm 77cal 9.99/10.81kmph
3) 1km - 5:46(5:46/km) 147/152bpm 76cal 10.4/10.98kmph
4) 1km - 5:25(5:25/km) 149/153bpm 72cal 11.08/11.56kmph
5) 1km - 5:30(5:30/km) 157/174bpm 81cal 10.89/11.49kmph
6) 1km - 5:37(5:37/km) 162/167bpm 87cal 10.68/11.35kmph
7) 1km - 5:19(5:19/km) 165/182bpm 84cal 11.29/11.99kmph
8) 1km - 5:24(5:24/km) 168/178bpm 87cal 11.1/11.22kmph
9) 0.7km - 3:40(5:14/km) 164/171bpm 57cal 11.46/11.79kmph
5:51 6:01 5:46 5:25 5:30 5:37 5:19 5:24 3:40
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:22 |
2:22 |
9:29 |
136 99-152 |
1289 |
167 116-172 |
2/4 |
0.50 |
4:44 |
2:22 |
9:28 |
146 142-151 |
1383 |
169 164-170 |
2/5 |
0.75 |
8:22 |
3:37 +1:19
|
14:30 |
139 104-151 |
2015 |
169 166-170 |
7/3 |
1.00 |
10:50 |
2:28 |
9:52 |
143 139-151 |
1412 |
168 166-170 |
13/1 |
1.25 |
13:15 |
2:25 |
9:42 |
144 140-148 |
1396 |
169 166-170 |
12/1 |
1.50 |
15:38 |
2:23 |
9:31 |
147 143-151 |
1400 |
168 166-172 |
13/4 |
1.75 |
17:56 |
2:18 |
9:13 |
146 138-150 |
1344 |
168 166-168 |
10/4 |
2.00 |
20:13 |
2:16 +5
|
9:05 |
149 145-152 |
1354 |
168 166-170 |
6/10 |
2.25 |
22:22 |
2:10 |
8:39 |
149 145-152 |
1289 |
168 164-168 |
2/13 |
2.50 |
24:35 |
2:13 |
8:52 |
150 146-153 |
1330 |
168 166-168 |
4/6 |
2.75 |
29:39 |
5:04 +2:54
|
20:14 |
151 120-173 |
3055 |
168 166-170 |
5/5 |
3.00 |
31:54 |
2:16 |
9:02 |
160 150-168 |
1447 |
168 168-170 |
6/3 |
3.25 |
34:14 |
2:19 |
9:17 |
160 156-163 |
1484 |
169 168-170 |
7/5 |
3.50 |
36:27 |
2:14 |
8:55 |
162 159-167 |
1444 |
169 168-172 |
13/4 |
3.75 |
38:41 |
2:14 |
8:57 |
163 160-166 |
1458 |
168 166-170 |
7/4 |
4.00 |
40:44 |
2:03 |
8:10 |
163 160-165 |
1332 |
168 164-170 |
3/12 |
4.25 |
42:54 |
2:10 |
8:40 |
168 161-180 |
1457 |
169 166-172 |
3/13 |
4.50 |
45:04 |
2:10 |
8:39 |
169 163-177 |
1463 |
169 168-170 |
1/13 |
4.75 |
47:15 |
2:11 |
8:45 |
169 166-172 |
1479 |
168 164-170 |
1/11 |
5.00 |
49:25 |
2:10 |
8:39 |
165 155-173 |
1428 |
169 168-172 |
5/5 |
5.25 |
51:32 |
2:07 |
8:27 |
162 157-168 |
1368 |
169 168-170 |
4/4 |
5.41 |
52:51 |
1:19 |
8:31 |
168 165-171 |
1432 |
170 168-172 |
4/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.6 |
168 |
5.4 |
48:38 |
9:47 |
Walk |
0.0 |
116 |
0 |
0 |
NAN:00:00 |
Pause |
7.4 |
- |
- |
4:13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
42.86% |
More |
800m |
4:11 |
8:25 |
49.47% |
More |
1km |
5:16 |
8:29 |
51.20% |
More |
Mile |
8:34 |
8:34 |
53.49% |
More |
5k |
30:02 |
9:40 |
51.96% |
More |
5 miles |
49:03 |
9:49 |
51.95% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:57 |
7:57 |
57.61 |
5km |
26:47 |
8:37 |
58.25 |
5M |
44:37 |
8:55 |
57.11 |
10km |
56:19 |
9:04 |
56.57 |
10M |
1:33:48 |
9:23 |
56.24 |
Half |
2:05:18 |
9:34 |
55.32 |
20M |
3:17:13 |
9:52 |
55.69 |
Mara |
4:23:25 |
10:03 |
55.60 |
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