Tue 3rd Dec 2019 at 9:00am by sheppardmk
Run > General
- Not good
- cold
-
Time
1:02:36
-
Miles
6.61
-
Min/mi
9:28
-
Pacing
55%
-
WAVA
54.32
-
Stride(cm)
102
-
Cals
756
-
Cadence
166
-
BPM
136
-
%MHR
79.7
-
B/mi
1291
-
Asc(m)
58
-
Hillscore
4
-
Surface
Mixed
Notes & Comments
Tuesday Morning Club Run
Split Summary
===
1) 1km - 6:25(6:25/km) 124/128bpm 72cal 9.34/10.45kmph
2) 1km - 6:18(6:18/km) 129/134bpm 74cal 9.51/10.25kmph
3) 1km - 5:53(5:53/km) 133/141bpm 70cal 10.19/10.65kmph
4) 1km - 6:00(6:00/km) 133/140bpm 70cal 10.01/11.35kmph
5) 1km - 5:53(5:53/km) 134/140bpm 70cal 10.2/10.61kmph
6) 1km - 5:56(5:56/km) 141/157bpm 74cal 10.1/10.92kmph
7) 1km - 5:57(5:57/km) 140/146bpm 73cal 10.08/11.22kmph
8) 1km - 5:33(5:33/km) 136/154bpm 64cal 10.82/12.02kmph
9) 1km - 5:23(5:23/km) 139/172bpm 66cal 11.15/11.72kmph
10) 1km - 5:35(5:35/km) 147/167bpm 74cal 10.74/11.69kmph
11) 0.63km - 3:41(5:49/km) 148/152bpm 49cal 10.32/11.22kmph
6:25 6:18 5:53 6:00 5:53 5:56 5:57 5:33 5:23 5:35 3:41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:46 |
2:46 |
11:04 |
119 96-128 |
1317 |
162 106-170 |
12/1 |
0.50 |
5:17 |
2:31 |
10:05 |
126 125-128 |
1270 |
168 164-170 |
3/7 |
0.75 |
7:52 |
2:35 |
10:20 |
128 127-133 |
1322 |
166 154-170 |
6/4 |
1.00 |
10:18 |
2:26 |
9:43 |
127 119-130 |
1233 |
168 162-170 |
6/6 |
1.25 |
12:49 |
2:31 |
10:04 |
131 127-135 |
1318 |
168 162-170 |
4/5 |
1.50 |
15:08 |
2:20 |
9:19 |
134 132-137 |
1248 |
169 168-170 |
8/3 |
1.75 |
17:33 |
2:24 |
9:37 |
132 123-138 |
1269 |
169 166-172 |
7/3 |
2.00 |
21:06 |
3:34 +1:14
|
14:15 |
133 127-140 |
1895 |
166 116-170 |
13/2 |
2.25 |
24:12 |
3:05 +41
|
12:21 |
130 117-138 |
1606 |
166 110-170 |
6/1 |
2.50 |
26:40 |
2:28 |
9:53 |
133 128-138 |
1314 |
168 164-170 |
8/4 |
2.75 |
29:01 |
2:21 |
9:23 |
136 133-139 |
1277 |
167 164-168 |
6/6 |
3.00 |
31:51 |
2:50 +30
|
11:21 |
131 124-138 |
1487 |
168 166-170 |
8/7 |
3.25 |
34:59 |
3:08 +34
|
12:32 |
139 129-147 |
1743 |
162 118-172 |
10/10 |
3.50 |
37:20 |
2:21 |
9:23 |
141 114-155 |
1323 |
168 164-172 |
8/3 |
3.75 |
40:36 |
3:16 +59
|
13:04 |
139 122-151 |
1816 |
167 116-172 |
7/5 |
4.00 |
43:46 |
3:10 +48
|
12:40 |
138 124-144 |
1748 |
164 100-172 |
8/4 |
4.25 |
48:31 |
4:45 +2:18
|
19:01 |
139 125-144 |
2643 |
165 110-174 |
6/10 |
4.50 |
50:54 |
2:23 |
9:31 |
140 134-145 |
1333 |
169 166-176 |
4/3 |
4.75 |
54:59 |
4:05 +1:50
|
16:19 |
133 117-143 |
2170 |
167 116-176 |
6/7 |
5.00 |
58:03 |
3:04 +58
|
12:18 |
141 121-172 |
1734 |
168 116-174 |
4/8 |
5.25 |
1:00:09 |
2:06 |
8:24 |
140 130-148 |
1175 |
169 168-172 |
5/14 |
5.50 |
1:03:56 |
3:47 +1:41
|
15:10 |
136 124-145 |
2062 |
166 114-172 |
13/6 |
5.75 |
1:06:40 |
2:44 +26
|
10:56 |
143 132-159 |
1564 |
167 160-172 |
4/7 |
6.00 |
1:09:02 |
2:21 |
9:26 |
152 145-166 |
1433 |
166 158-170 |
2/20 |
6.25 |
1:11:53 |
2:51 +42
|
11:24 |
145 139-148 |
1653 |
169 164-176 |
2/11 |
6.50 |
1:14:18 |
2:25 |
9:41 |
149 148-152 |
1442 |
167 158-172 |
6/8 |
6.61 |
1:15:16 |
58 |
9:02 |
148 147-149 |
1337 |
168 168-168 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.6 |
167 |
6.6 |
1:01:59 |
9:37 |
Walk |
15.9 |
111 |
0 |
12:09 |
4:16:44 |
Pause |
1.5 |
- |
- |
1:08 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:23 |
41.73% |
More |
800m |
4:18 |
8:40 |
48.07% |
More |
1km |
5:23 |
8:40 |
50.11% |
More |
Mile |
9:38 |
9:38 |
47.51% |
More |
5k |
32:51 |
10:34 |
47.49% |
More |
5 miles |
57:19 |
11:28 |
44.46% |
More |
10k |
1:11:05 |
11:26 |
44.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:16 |
8:16 |
55.40 |
5km |
27:52 |
8:58 |
55.99 |
5M |
46:25 |
9:17 |
54.89 |
10km |
58:35 |
9:26 |
54.39 |
10M |
1:37:34 |
9:45 |
54.06 |
Half |
2:10:20 |
9:57 |
53.18 |
20M |
3:25:08 |
10:15 |
53.54 |
Mara |
4:34:00 |
10:27 |
53.45 |
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