Sun 24th Nov 2019 at 9:00am by sheppardmk
Run > General
- Terrible
-
Time
46:24
-
Miles
4.87
-
Min/mi
9:32
-
Pacing
37%
-
WAVA
53.49
-
Stride(cm)
101
-
Cals
675
-
Cadence
166
-
BPM
153
-
%MHR
89.4
-
B/mi
1457
-
Asc(m)
40
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
Sunday Morning Club Run
Split Summary
===
1) 1km - 6:07(6:07/km) 134/146bpm 74cal 9.82/10.52kmph
2) 1km - 6:10(6:10/km) 141/147bpm 80cal 9.73/10.28kmph
3) 1km - 6:07(6:07/km) 144/156bpm 81cal 9.82/10.85kmph
4) 1km - 5:53(5:53/km) 153/176bpm 84cal 10.18/10.88kmph
5) 1km - 6:07(6:07/km) 164/179bpm 99cal 9.81/11.15kmph
6) 1km - 5:40(5:40/km) 166/175bpm 92cal 10.58/11.69kmph
7) 1km - 5:46(5:46/km) 164/174bpm 92cal 10.39/11.46kmph
8) 0.84km - 4:33(5:25/km) 164/178bpm 73cal 11.09/12.02kmph
6:07 6:10 6:07 5:53 6:07 5:40 5:46 4:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.21 |
2:00 |
2:00 |
9:26 |
122 73-144 |
1152 |
167 116-174 |
4/10 |
0.41 |
4:00 |
2:00 |
9:59 |
134 131-136 |
1337 |
169 168-170 |
3/5 |
0.61 |
6:00 |
2:00 |
10:08 |
137 135-142 |
1387 |
167 162-170 |
2/8 |
0.82 |
8:00 |
2:00 |
9:33 |
140 137-144 |
1338 |
167 164-170 |
8/10 |
1.01 |
10:00 |
2:00 |
10:13 |
141 136-147 |
1440 |
166 162-170 |
4/8 |
1.22 |
12:00 |
2:00 |
9:45 |
143 141-146 |
1394 |
167 164-170 |
3/5 |
1.42 |
14:00 |
2:00 |
10:03 |
142 138-146 |
1428 |
167 162-170 |
6/2 |
1.61 |
16:00 |
2:00 |
10:40 |
145 141-151 |
1547 |
168 164-174 |
3/4 |
1.83 |
18:00 |
2:00 |
9:02 |
147 139-156 |
1329 |
169 166-174 |
4/6 |
2.03 |
20:00 |
2:00 |
9:51 |
150 145-157 |
1477 |
168 164-172 |
8/2 |
2.25 |
22:00 |
2:00 |
8:56 |
147 143-150 |
1313 |
166 162-170 |
4/8 |
2.46 |
24:00 |
2:00 |
9:31 |
161 149-176 |
1533 |
167 164-170 |
7/1 |
2.66 |
26:00 |
2:00 +1:11
|
10:10 |
167 140-177 |
1698 |
164 116-168 |
6/1 |
2.74 |
28:00 |
2:00 |
24:20 |
155 140-165 |
3773 |
165 164-168 |
1/3 |
2.96 |
30:00 |
2:00 |
9:16 |
166 160-170 |
1539 |
166 158-168 |
1/8 |
3.15 |
32:00 |
2:00 |
10:13 |
164 159-166 |
1677 |
165 162-168 |
3/7 |
3.37 |
34:00 |
2:00 |
9:31 |
167 163-173 |
1588 |
167 162-170 |
5/3 |
3.59 |
36:00 |
2:00 |
8:45 |
168 163-171 |
1470 |
168 164-170 |
4/3 |
3.69 |
38:00 |
2:00 +1:04
|
20:02 |
159 144-173 |
3187 |
168 162-168 |
5/2 |
3.84 |
40:00 |
2:00 +3:27
|
13:51 |
164 114-174 |
2272 |
165 98-176 |
2/5 |
3.85 |
42:00 |
2:00 |
3:02:53 |
119 119-119 |
21763 |
162 162-162 |
0/0 |
3.97 |
44:00 |
2:00 |
16:56 |
157 124-173 |
2658 |
166 160-172 |
4/1 |
4.17 |
46:00 |
2:00 +41
|
9:52 |
167 163-169 |
1649 |
169 166-174 |
23/15 |
4.33 |
48:00 |
2:00 |
12:16 |
165 155-173 |
2023 |
169 166-174 |
7/6 |
4.43 |
50:00 |
2:00 +1:07
|
21:26 |
158 145-167 |
3388 |
159 116-172 |
6/2 |
4.65 |
52:00 |
2:00 |
9:03 |
165 149-176 |
1494 |
169 168-172 |
5/2 |
4.72 |
54:00 |
2:00 +1:29
|
26:51 |
164 156-167 |
4403 |
160 108-170 |
1/2 |
4.87 |
55:22 |
1:22 |
9:05 |
159 137-171 |
1445 |
170 166-172 |
2/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.5 |
167 |
4.9 |
45:57 |
9:50 |
Walk |
13.4 |
111 |
0 |
7:40 |
6:56:48 |
Pause |
3.1 |
- |
- |
1:45 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:43 |
40.19% |
More |
800m |
4:20 |
8:43 |
47.83% |
More |
1km |
5:40 |
9:07 |
47.58% |
More |
Mile |
9:24 |
9:24 |
48.68% |
More |
5k |
31:19 |
10:05 |
49.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
53.88 |
5km |
28:39 |
9:13 |
54.46 |
5M |
47:44 |
9:33 |
53.38 |
10km |
1:00:15 |
9:42 |
52.88 |
10M |
1:40:21 |
10:02 |
52.56 |
Half |
2:14:02 |
10:14 |
51.71 |
20M |
3:30:58 |
10:33 |
52.06 |
Mara |
4:41:48 |
10:45 |
51.97 |
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