Sun 8th Mar 2020 at 9:00am by sheppardmk
Run > General
- Not good
-
Time
1:10:28
-
Miles
7.48
-
Min/mi
9:25
-
Pacing
76%
-
WAVA
55.02
-
Stride(cm)
102
-
Cals
842
-
Cadence
168
-
BPM
141
-
%MHR
82.7
-
B/mi
1332
-
Asc(m)
37
-
Hillscore
2
-
Surface
Mixed
Notes & Comments
Sunday Morning Club Run
Split Summary
===
1) 1km - 6:16(6:16/km) 128/171bpm 67cal 9.57/10.01kmph
2) 1km - 5:55(5:55/km) 131/140bpm 66cal 10.13/10.81kmph
3) 1km - 6:02(6:02/km) 132/139bpm 67cal 9.94/10.48kmph
4) 1km - 5:46(5:46/km) 130/139bpm 62cal 10.41/11.12kmph
5) 1km - 6:15(6:15/km) 132/137bpm 68cal 9.6/11.66kmph
6) 1km - 5:50(5:50/km) 128/134bpm 59cal 10.28/11.05kmph
7) 1km - 5:50(5:50/km) 144/170bpm 70cal 10.27/10.71kmph
8) 1km - 5:34(5:34/km) 168/172bpm 83cal 10.77/11.12kmph
9) 1km - 5:45(5:45/km) 168/174bpm 86cal 10.44/10.95kmph
10) 1km - 5:44(5:44/km) 152/178bpm 75cal 10.45/11.49kmph
11) 1km - 5:45(5:45/km) 147/164bpm 70cal 10.44/11.12kmph
12) 1km - 5:34(5:34/km) 145/151bpm 67cal 10.79/11.42kmph
13) 0.03km - 11(6:15/km) 141/142bpm 2cal 9.61/10.45kmph
6:16 5:55 6:02 5:46 6:15 5:50 5:50 5:34 5:45 5:44 5:45 5:34 11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:35 |
2:35 |
10:20 |
126 71-171 |
1302 |
167 116-174 |
2/2 |
0.50 |
5:06 |
2:31 |
10:04 |
130 126-136 |
1308 |
169 164-172 |
6/2 |
0.75 |
7:32 |
2:26 |
9:43 |
128 126-131 |
1243 |
169 164-170 |
9/5 |
1.00 |
9:56 |
2:25 |
9:40 |
128 124-131 |
1237 |
168 166-172 |
8/6 |
1.25 |
12:17 |
2:20 |
9:22 |
134 129-140 |
1255 |
168 164-174 |
5/3 |
1.50 |
14:45 |
2:28 |
9:51 |
132 129-135 |
1299 |
168 164-174 |
3/2 |
1.75 |
17:09 |
2:25 |
9:39 |
130 126-136 |
1254 |
167 162-172 |
5/5 |
2.00 |
19:25 |
2:16 |
9:03 |
133 125-139 |
1203 |
168 162-170 |
2/9 |
2.25 |
21:47 |
2:22 |
9:27 |
132 126-138 |
1247 |
167 162-174 |
6/7 |
2.50 |
24:07 |
2:20 |
9:22 |
128 122-133 |
1199 |
167 164-170 |
2/5 |
2.75 |
26:45 |
2:37 |
10:30 |
133 131-136 |
1396 |
168 166-170 |
6/3 |
3.00 |
29:06 |
2:22 |
9:26 |
132 130-135 |
1245 |
167 162-174 |
4/9 |
3.25 |
33:01 |
3:55 +1:30
|
15:42 |
127 118-133 |
1994 |
165 156-174 |
5/7 |
3.50 |
35:24 |
2:23 |
9:32 |
129 128-131 |
1229 |
167 164-170 |
1/3 |
3.75 |
37:47 |
2:23 |
9:32 |
128 121-133 |
1219 |
166 162-170 |
4/5 |
4.00 |
40:10 |
2:23 |
9:31 |
127 112-136 |
1208 |
168 164-170 |
5/5 |
4.25 |
42:32 |
2:22 |
9:30 |
155 135-168 |
1472 |
167 162-172 |
6/7 |
4.50 |
44:43 |
2:11 |
8:44 |
167 164-171 |
1458 |
167 164-170 |
2/6 |
4.75 |
47:00 |
2:17 |
9:08 |
169 165-172 |
1543 |
169 166-172 |
2/3 |
5.00 |
49:16 |
2:16 |
9:03 |
167 163-170 |
1512 |
167 162-170 |
1/2 |
5.25 |
51:31 |
2:15 |
9:01 |
167 165-169 |
1507 |
168 166-170 |
6/4 |
5.50 |
53:55 |
2:23 |
9:33 |
167 163-173 |
1596 |
168 164-180 |
9/6 |
5.75 |
56:08 |
2:13 |
8:53 |
169 159-178 |
1502 |
167 162-174 |
6/7 |
6.00 |
58:33 |
2:25 |
9:39 |
150 141-169 |
1448 |
168 160-170 |
13/2 |
6.25 |
1:00:49 |
2:16 |
9:05 |
145 141-151 |
1318 |
167 160-172 |
6/11 |
6.50 |
1:03:09 |
2:20 |
9:21 |
143 137-149 |
1338 |
168 162-174 |
6/5 |
6.75 |
1:05:29 |
2:19 |
9:17 |
152 141-164 |
1412 |
169 166-172 |
7/2 |
7.00 |
1:07:42 |
2:13 |
8:51 |
146 140-152 |
1293 |
169 164-172 |
6/6 |
7.25 |
1:09:53 |
2:12 |
8:46 |
147 145-150 |
1289 |
170 168-172 |
7/8 |
7.47 |
1:11:59 |
2:06 |
9:19 |
144 140-151 |
1342 |
169 164-176 |
2/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.8 |
167 |
7.5 |
1:10:25 |
9:26 |
Walk |
2.2 |
113 |
0 |
1:34 |
4:47:51 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:41 |
40.30% |
More |
800m |
4:22 |
8:46 |
47.47% |
More |
1km |
5:31 |
8:53 |
48.83% |
More |
Mile |
8:59 |
8:59 |
51.00% |
More |
5k |
28:20 |
9:07 |
55.07% |
More |
5 miles |
48:03 |
9:37 |
53.03% |
More |
10k |
59:34 |
9:35 |
53.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:09 |
8:09 |
56.19 |
5km |
27:28 |
8:50 |
56.80 |
5M |
45:45 |
9:09 |
55.69 |
10km |
57:46 |
9:18 |
55.15 |
10M |
1:36:12 |
9:37 |
54.83 |
Half |
2:08:30 |
9:49 |
53.94 |
20M |
3:22:15 |
10:07 |
54.31 |
Mara |
4:30:09 |
10:19 |
54.21 |
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