Thu 15th Jan 2015 at 2:00pm by lildude

Run > Tempo

drizzle
v windy
cold

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Time
1:05:06
Miles
9.28
Min/mi
7:01
Pacing
86%
WAVA
62.50
Cals
773
BPM
177
%MHR
89.4
B/mi
1241
Asc(m)
42
Surface
Road

Notes & Comments

40min Tempo @ MP

Felt a lot better doing this session today than last week, though this was still severely affected by the wind. There was a mean westerly wind that kept coming and going. Great whilst I was running eastwards, but an absolute pig when running westwards.

Thanks to the wind I still didn't manage to run the entire tempo section at the desired pace, but I like to think I did it at the right intensity assuming no wind.

Warmed up with 12mins of easy running and cooled down with 13mins.

12:02 40:02 13:02

Pin Map

0mi in 0

Pace

16%

46%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.25	2:04	2:04	8:16	161 104-186	1331
0.50	4:03	1:59	7:55	191 183-196	1512
0.75	6:02	1:59	7:57	188 181-197	1494
1.00	8:07	2:05	8:20	182 175-192	1517
1.25	10:03	1:57	7:46	187 174-196	1452
1.50	12:00	1:57	7:47	177 164-204	1377
1.75	13:34	1:33	6:14	171 164-176	1065
2.00	15:07	1:34	6:15	176 173-183	1099
2.25	16:41	1:33	6:14	177 175-182	1103
2.50	18:15	1:34	6:17	176 176-177	1107
2.75	19:49	1:34	6:14	178 177-179	1110
3.00	21:23	1:34	6:16	179 176-181	1123
3.25	22:56	1:34	6:15	181 180-181	1131
3.50	24:29	1:32	6:10	180 178-182	1109
3.75	26:02	1:33	6:11	180 179-182	1113
4.00	27:34	1:32	6:09	181 180-181	1114
4.25	29:19	1:45	7:01	176 164-181	1235
4.50	31:01	1:42	6:48	175 169-182	1189
4.75	32:35	1:34	6:14	184 182-185	1147
5.00	34:12	1:37	6:30	182 180-183	1183
5.25	35:57	1:45	6:59	182 180-183	1270
5.50	37:47	1:50	7:22	179 177-182	1317
5.75	39:26	1:39	6:37	181 179-183	1196
6.00	41:08	1:42	6:47	181 177-183	1229
6.25	42:49	1:41	6:45	179 178-180	1208
6.50	44:25	1:35	6:21	180 179-182	1142
6.75	46:04	1:39	6:38	182 181-183	1207
7.00	47:42	1:38	6:33	181 180-183	1187
7.25	49:23	1:40	6:42	181 180-182	1213
7.50	51:01	1:38	6:33	182 180-184	1193
7.75	52:46	1:45	7:00	182 180-184	1274
8.00	54:58	2:12	8:48	165 163-175	1453
8.25	56:59	2:01	8:02	165 163-167	1327
8.50	59:15	2:16	9:04	164 154-168	1487
8.75	1:01:20	2:05	8:20	165 163-167	1375
9.00	1:03:18	1:58	7:53	164 163-165	1292
9.25	1:05:22	2:04	8:18	165 163-167	1368
9.27	1:05:35	13	8:56	162 161-163	1446

Heart

177/204max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:05	49.07%	More
800m	3:02	6:07	55.65%	More
1km	3:49	6:09	58.05%	More
Mile	6:10	6:10	62.34%	More
5k	19:40	6:20	66.41%	More
5 miles	32:24	6:29	65.73%	More
10k	40:24	6:30	65.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:19	6:19	60.92
5km	20:41	6:39	63.13
5M	34:03	6:49	62.53
10km	42:46	6:53	62.30
10M	1:10:24	7:02	62.56
Half	1:33:25	7:08	61.92
20M	2:25:31	7:17	62.99
Mara	3:13:06	7:22	63.30

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