Mon 9th Mar 2020 at 7:00pm by sheppardmk
Run > General
- Not good
-
Time
47:53
-
Miles
4.74
-
Min/mi
10:06
-
Pacing
58%
-
WAVA
50.41
-
Stride(cm)
99
-
Cals
528
-
Cadence
161
-
BPM
129
-
%MHR
75.7
-
B/mi
1308
-
Asc(m)
23
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
Monday Night Club Run
Split Summary
===
1) 1km - 6:41(6:41/km) 123/147bpm 70cal 8.99/11.19kmph
2) 1km - 6:26(6:26/km) 128/137bpm 72cal 9.33/10.11kmph
3) 1km - 6:23(6:23/km) 129/140bpm 70cal 9.4/10.18kmph
4) 1km - 6:26(6:26/km) 128/144bpm 68cal 9.33/10.48kmph
5) 1km - 6:10(6:10/km) 131/142bpm 65cal 9.73/10.85kmph
6) 1km - 6:15(6:15/km) 137/147bpm 73cal 9.59/11.25kmph
7) 1km - 5:56(5:56/km) 133/146bpm 66cal 10.11/11.42kmph
8) 0.63km - 3:36(5:42/km) 144/160bpm 44cal 10.53/11.52kmph
6:41 6:26 6:23 6:26 6:10 6:15 5:56 3:36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:17 |
3:17 +27
|
13:07 |
122 84-147 |
1600 |
162 104-170 |
2/4 |
0.50 |
6:31 |
3:14 +39
|
12:56 |
122 108-130 |
1578 |
163 156-170 |
4/4 |
0.75 |
9:06 |
2:35 |
10:22 |
124 111-130 |
1285 |
162 160-166 |
4/3 |
1.00 |
11:38 |
2:32 |
10:06 |
129 126-135 |
1304 |
160 156-166 |
5/4 |
1.25 |
14:19 |
2:41 |
10:45 |
129 125-139 |
1387 |
161 156-168 |
13/3 |
1.50 |
17:27 |
3:08 +37
|
12:32 |
128 110-140 |
1604 |
159 116-178 |
11/14 |
1.75 |
20:42 |
3:14 +44
|
12:58 |
128 121-135 |
1659 |
162 156-168 |
6/9 |
2.00 |
23:58 |
3:17 +42
|
13:07 |
127 116-138 |
1666 |
159 116-170 |
4/8 |
2.25 |
28:20 |
4:22 +1:56
|
17:28 |
124 91-144 |
2166 |
159 116-170 |
2/6 |
2.50 |
31:08 |
2:48 |
11:12 |
128 122-133 |
1433 |
162 158-170 |
5/5 |
2.75 |
33:39 |
2:30 |
10:02 |
134 129-138 |
1344 |
163 158-168 |
3/3 |
3.00 |
37:15 |
3:37 +1:13
|
14:27 |
125 96-140 |
1805 |
164 116-172 |
2/4 |
3.25 |
41:00 |
3:44 +1:10
|
14:58 |
129 102-143 |
1930 |
162 116-176 |
6/3 |
3.50 |
43:35 |
2:35 |
10:19 |
136 131-140 |
1404 |
165 160-172 |
7/4 |
3.75 |
46:56 |
3:21 +56
|
13:24 |
138 132-147 |
1849 |
164 116-178 |
3/2 |
4.00 |
50:06 |
3:10 +50
|
12:40 |
129 116-140 |
1633 |
162 116-174 |
7/6 |
4.25 |
53:10 |
3:04 +39
|
12:18 |
137 128-146 |
1685 |
164 116-170 |
5/4 |
4.50 |
56:23 |
3:13 +43
|
12:53 |
135 128-145 |
1740 |
167 160-172 |
4/4 |
4.74 |
58:30 |
2:07 |
8:43 |
149 142-160 |
1298 |
168 162-172 |
4/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.5 |
163 |
4.7 |
47:22 |
10:25 |
Walk |
15.4 |
115 |
0 |
9:18 |
8:07:00 |
Pause |
3.0 |
- |
- |
1:50 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:43 |
40.17% |
More |
800m |
4:45 |
9:33 |
43.58% |
More |
1km |
5:56 |
9:33 |
45.42% |
More |
Mile |
10:50 |
10:50 |
42.27% |
More |
5k |
38:02 |
12:15 |
41.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:02 |
9:02 |
50.70 |
5km |
30:27 |
9:48 |
51.24 |
5M |
50:42 |
10:08 |
50.26 |
10km |
1:04:00 |
10:18 |
49.78 |
10M |
1:46:36 |
10:40 |
49.48 |
Half |
2:22:23 |
10:52 |
48.68 |
20M |
3:44:07 |
11:12 |
49.01 |
Mara |
4:59:22 |
11:26 |
48.92 |
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