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Thu 4th Jul 2019 at 6:00pm by sheppardmk

Run > Race
  • Terrible
  • warm
  • Time
    45:03
  • Miles
    4.40
  • Min/mi
    10:14
  • Pacing
    83.9%
  • WAVA
    49.55
  • Stride(cm)
    99
  • Cals
    569
  • Cadence
    159
  • BPM
    157
  • %MHR
    91.7
  • B/mi
    1606
  • Asc(m)
    38
  • Surface
    Mixed

Notes & Comments

Redway Runners Handicap Run 4.4 Miles

Split Summary
===
1) 1km - 6:11(6:11/km) 153/167bpm 73cal 9.71/77.39kmph
2) 1km - 6:23(6:23/km) 159/183bpm 81cal 9.39/10.68kmph
3) 1km - 5:55(5:55/km) 165/176bpm 79cal 10.13/10.48kmph
4) 1km - 6:46(6:46/km) 162/175bpm 88cal 8.87/10.92kmph
5) 1km - 6:22(6:22/km) 159/170bpm 82cal 9.43/10.78kmph
6) 1km - 6:32(6:32/km) 157/167bpm 82cal 9.17/11.05kmph
7) 1km - 6:18(6:18/km) 154/166bpm 76cal 9.53/11.82kmph
8) 0.12km - 36(5:13/km) 161/163bpm 8cal 11.48/10.92kmph
6:11 6:23 5:55 6:46 6:22 6:32 6:18 36

Pace

21% 24% 48% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:19 1:19 10:34 143 91-167 1512 168 162-174 3/0
0.25 2:36 1:17 10:15 155 149-160 1588 165 162-166 1/1
0.38 3:49 1:13 9:45 156 154-158 1521 165 164-166 0/1
0.50 5:02 1:12 9:38 157 154-161 1514 167 166-170 1/1
0.63 6:14 1:12 9:36 158 156-160 1517 169 166-170 0/3
0.75 7:24 1:10 9:20 160 158-162 1493 167 164-170 0/3
0.88 8:56 1:32 12:17 167 157-183 2052 162 158-166 5/0
1.00 10:19 1:23 11:03 154 142-170 1701 160 156-162 1/2
1.13 11:28 1:10 9:18 157 156-159 1459 164 160-168 0/11
1.25 12:39 1:11 9:26 160 158-161 1509 165 162-166 5/0
1.38 13:50 1:11 9:28 159 156-161 1505 165 162-166 0/1
1.50 15:04 1:14 9:50 166 155-176 1632 165 164-166 1/0
1.63 16:15 1:11 9:31 168 165-170 1598 164 162-166 0/5
1.75 17:26 1:10 9:24 168 166-171 1579 163 162-164 2/0
1.88 18:37 1:11 9:29 166 158-172 1574 164 162-166 1/2
2.00 20:23 1:47 14:13 156 143-162 2217 131 98-166 1/0
2.13 21:31 1:08 9:04 160 141-170 1451 167 164-170 0/0
2.25 22:43 1:11 9:31 172 167-174 1638 164 162-166 1/2
2.38 23:53 1:10 9:21 172 171-173 1608 164 162-164 2/1
2.50 25:23 1:30 12:00 151 131-172 1811 142 104-168 1/1
2.63 26:33 1:10 9:21 162 157-170 1516 166 164-168 1/1
2.75 27:52 1:20 10:36 163 159-165 1728 162 158-166 1/1
2.88 29:10 1:17 10:18 154 143-166 1586 153 116-166 0/1
3.00 30:31 1:21 10:52 162 159-165 1760 150 110-166 1/1
3.13 31:56 1:25 11:21 159 146-166 1804 150 112-168 1/1
3.25 33:06 1:10 9:18 149 134-159 1386 161 118-168 4/0
3.38 34:30 1:24 11:12 153 141-162 1714 146 104-166 1/0
3.50 35:41 1:11 9:28 160 153-163 1515 165 164-168 0/2
3.63 37:06 1:25 11:16 158 153-161 1781 157 104-168 0/3
3.75 38:31 1:26 11:26 153 138-161 1750 142 112-170 5/0
3.88 39:51 1:20 10:38 151 140-161 1606 161 116-170 2/0
4.00 40:59 1:08 9:05 158 149-166 1435 165 160-170 0/1
4.13 42:25 1:25 11:23 146 129-162 1663 145 104-170 1/3
4.25 43:33 1:09 9:09 158 153-160 1447 167 162-170 2/1
4.38 44:41 1:08 9:00 161 158-162 1450 168 166-172 3/0
4.42 45:05 24 8:37 162 159-163 1396 172 170-174 1/0

Heart

157/183max
  • Show Beats/Mile

Elevation

Asc 38m, Range 16m, Flat prediction 45:03
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

159 (174 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.8 165 4.1 40:02 9:40
Walk 11.2 112 0.3 5:03 18:10

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:11 8:47 39.85% More
800m 4:41 9:26 44.14% More
1km 5:53 9:28 46.40% More
Mile 9:29 9:29 49.79% More
5k 31:33 10:09 49.44% More

Predictions

Dist Time Per Mile WAVA
1M 9:12 9:12 51.36
5km 31:01 9:59 50.30
5M 51:40 10:20 49.34
10km 1:05:13 10:30 48.85
10M 1:48:37 10:52 48.24
Half 2:25:06 11:05 47.69
20M 3:48:22 11:25 47.46
Mara 5:05:03 11:39 47.55
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