Thu 20th Nov 2014 at 12:00pm by lildude

Run > Tempo

Good
cold

Follow User
0 👍

Time
1:10:04
Miles
9.72
Min/mi
7:13
Pacing
85.9%
WAVA
61.04
Cals
786
BPM
175
%MHR
88.5
B/mi
1264
Asc(m)
42
Surface
Road

Notes & Comments

30mins Tempo @ MP

Time to start re-introducing tempo runs. Started with a 20 min warmup then broke into the 30min tempo at MP with a turnaround at 15mins and finished with 20mins cooldown.

Great tempo run with the second half being slightly slower due to the headwind, but still averaged overall within MP range.

20:01 30:01 20:02

Pin Map

0mi in 0

Pace

18%

42%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.50	4:09	4:09	8:17	163 61-192	1351
1.00	8:11	4:02	8:04	185 179-193	1492
1.50	12:13	4:03	8:05	177 152-186	1432
2.00	16:07	3:54	7:48	167 156-177	1303
2.50	20:16	4:09	8:18	156 146-172	1296
3.00	23:26	3:10	6:19	177 174-183	1119
3.50	26:35	3:08	6:17	180 177-183	1130
4.00	29:42	3:07	6:14	182 180-184	1135
4.50	32:46	3:04	6:08	185 183-188	1135
5.00	35:56	3:11	6:22	185 182-187	1176
5.50	39:02	3:05	6:11	188 183-190	1162
6.00	42:15	3:13	6:27	188 186-190	1212
6.50	45:25	3:10	6:20	190 188-191	1202
7.00	48:34	3:09	6:18	189 187-191	1192
7.50	52:30	3:55	7:51	180 165-192	1412
8.00	56:12	3:42	7:24	169 166-175	1251
8.50	1:00:26	4:15	8:29	167 157-176	1417
9.00	1:04:21	3:55	7:50	171 163-175	1340
9.50	1:08:06	3:45	7:30	169 166-174	1266
9.73	1:10:02	1:56	8:33	161 151-169	1377

Heart

175/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:55	50.37%	More
800m	3:02	6:05	55.85%	More
1km	3:47	6:06	58.54%	More
Mile	6:08	6:08	62.68%	More
5k	19:22	6:14	67.43%	More
5 miles	31:58	6:24	66.60%	More
10k	41:42	6:43	63.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:28	6:28	59.50
5km	21:13	6:50	61.54
5M	34:55	6:59	60.98
10km	43:51	7:03	60.76
10M	1:12:11	7:13	61.02
Half	1:35:47	7:19	60.39
20M	2:29:12	7:28	61.44
Mara	3:17:59	7:33	61.74

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry