Wed 7th Jan 2015 at 12:00pm by fetcheveryone

Run > Tempo

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Time
32:08
Miles
4.00
Min/mi
8:02
Pacing
92%
WAVA
54.12
BPM
169
%MHR
91.2
B/mi
1356
Asc(m)
42
Surface
Road

Notes & Comments

First mile as a warm up, then three miles aiming for just under 7:40/mile, and for about 165bpm. First tempo in a while, therefore a bit rubbish. Turned at 3.25 into a strong headwind.

Split Summary
===
1) 1m - 8:51(8:51/m) 165/174bpm
2) 1m - 7:46(7:46/m) 166/174bpm
3) 1m - 7:38(7:38/m) 171/175bpm
4) 1m - 7:53(7:55/m) 173/179bpm

8:51 7:46 7:38 7:53

Pin Map

0mi in 0

Pace

19%

50%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:12	1:12	9:34	158 154-164	1512	0/1
0.25	2:23	1:11	9:28	164 158-168	1553	2/0
0.38	3:33	1:10	9:24	163 159-165	1531	0/1
0.50	4:41	1:07	8:58	165 153-169	1481	1/0
0.63	5:46	1:05	8:41	168 163-173	1458	1/0
0.75	6:49	1:04	8:29	169 166-172	1434	0/2
0.88	7:49	1:00	8:00	172 169-174	1376	2/0
1.00	8:51	1:01	8:11	162 154-172	1327	1/1
1.13	9:53	1:02	8:19	158 151-162	1313	0/2
1.25	10:50	57	7:33	164 161-167	1238	1/1
1.38	11:46	57	7:34	168 166-172	1270	0/0
1.50	12:45	58	7:46	166 164-170	1288	1/0
1.63	13:41	57	7:35	165 162-168	1253	0/0
1.75	14:39	58	7:40	169 167-170	1296	0/2
1.88	15:37	58	7:44	169 167-171	1307	1/2
2.00	16:36	59	7:52	172 169-174	1353	1/0
2.13	17:33	57	7:39	172 170-174	1315	0/1
2.25	18:30	57	7:37	170 168-172	1294	1/1
2.38	19:27	57	7:36	168 164-171	1278	0/0
2.50	20:24	57	7:36	170 166-174	1292	0/0
2.63	21:22	57	7:38	170 166-172	1299	0/1
2.75	22:19	57	7:36	173 171-175	1315	1/0
2.88	23:16	57	7:35	172 170-174	1305	0/2
3.00	24:14	59	7:50	173 171-174	1356	0/2
3.13	25:13	58	7:45	172 170-173	1333	3/0
3.25	26:14	1:02	8:13	171 169-172	1406	1/1
3.38	27:12	58	7:43	173 168-175	1336	1/0
3.50	28:12	1:00	7:58	174 169-178	1385	0/3
3.63	29:08	56	7:30	176 175-179	1321	3/0
3.75	30:09	1:01	8:04	173 168-177	1396	1/0
3.88	31:09	1:00	8:00	174 172-176	1393	0/1
4.00	32:08	59	8:11	174 171-176	1425	1/0

Heart

169/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 10m, Flat prediction 32:08

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:27	41.26%	More
800m	3:45	7:32	46.84%	More
1km	4:42	7:34	48.91%	More
Mile	7:37	7:37	51.85%	More
5k	24:10	7:47	55.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:24	7:24	53.41
5km	24:35	7:55	54.64
5M	40:42	8:08	53.57
10km	51:15	8:15	53.08
10M	1:24:52	8:29	52.92
Half	1:53:00	8:38	52.15
20M	2:56:57	8:51	52.77
Mara	3:55:36	9:00	52.85

Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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