Thu 18th Jun 2015 at 11:00am by lildude

Run > Tempo

Good
warm

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Time
54:54
Miles
7.90
Min/mi
6:57
Pacing
87%
WAVA
62.85
Stride(cm)
127
Cals
784
Cadence
183
BPM
169
%MHR
85.2
B/mi
1173
Asc(m)
42
Hillscore
4
Surface
Road

Notes & Comments

8k Tempo

10min easy warm up and then into a good 8k tempo. Ended up going a little faster than planned but felt pretty good so didn't see the need to slow down.

Finished with a gentle 13mins cooldown.

10:13 31:40 13:02

Pin Map

0mi in 0

Pace

54%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:04	2:04	8:16	110 78-139	909	187 182-192	5/0
0.50	4:01	1:58	7:50	145 139-149	1136	186 176-190	4/1
0.75	5:58	1:57	7:46	146 142-149	1134	187 182-190	1/3
1.00	7:52	1:54	7:35	145 141-149	1101	186 184-192	1/7
1.25	9:51	1:59	7:55	148 144-152	1171	183 180-188	2/3
1.50	11:32	1:42	6:47	163 148-174	1105	189 180-198	6/0
1.75	13:08	1:35	6:22	173 171-175	1100	190 188-194	2/1
2.00	14:43	1:36	6:23	174 173-175	1111	188 172-192	5/0
2.25	16:22	1:39	6:35	177 174-179	1165	189 186-192	7/0
2.50	17:55	1:33	6:12	178 176-179	1103	187 184-190	2/1
2.75	19:28	1:33	6:12	177 176-178	1098	187 182-190	1/2
3.00	21:02	1:34	6:16	177 172-178	1108	184 172-188	0/1
3.25	22:37	1:35	6:20	178 176-180	1128	186 184-188	1/1
3.50	24:10	1:33	6:13	178 177-180	1108	187 172-190	1/2
3.75	25:45	1:35	6:19	177 173-179	1118	184 180-188	0/8
4.00	27:19	1:34	6:16	175 172-176	1096	184 182-188	0/9
4.25	28:53	1:33	6:14	175 174-176	1091	185 184-186	0/3
4.50	30:36	1:43	6:52	176 174-178	1210	186 182-192	1/3
4.75	32:07	1:32	6:07	178 175-180	1087	187 172-190	0/7
5.00	33:43	1:35	6:22	180 179-181	1145	186 182-188	0/3
5.25	35:20	1:37	6:27	181 180-182	1167	185 184-188	1/1
5.50	36:57	1:38	6:31	182 181-183	1186	184 178-188	0/1
5.75	38:36	1:39	6:35	182 181-182	1198	185 182-194	1/1
6.00	40:14	1:38	6:33	182 181-184	1193	185 184-190	2/1
6.25	41:51	1:37	6:27	184 182-186	1188	184 180-186	0/3
6.50	43:46	1:55	7:40	179 173-186	1372	181 172-184	2/1
6.75	45:34	1:48	7:13	172 171-174	1241	182 178-186	2/2
7.00	47:35	2:01	8:04	173 171-175	1396	181 176-186	8/0
7.25	49:33	1:58	7:50	173 172-175	1356	182 180-186	5/0
7.50	51:24	1:51	7:23	172 171-173	1269	184 182-186	1/2
7.75	53:18	1:54	7:36	172 170-175	1308	184 182-190	5/0
7.90	54:59	1:41	11:10	158 148-174	1763	131 102-184	1/1

Heart

169/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 46m, Flat prediction 54:32

Elevation Graph

Biggest Climbs (m)	Min/mi
17 1.3%	7:46
14 1.1%	6:24
12 2.7%	7:12
See your biggest climbs

Cadence

183 (198 max) Stride Length: 127cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	185	7.9	54:24	6:54
Walk	1.1	103	0	35	25:47

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:02	49.77%	More
800m	3:03	6:09	55.87%	More
1km	3:49	6:09	58.59%	More
Mile	6:14	6:14	62.10%	More
5k	19:37	6:19	67.03%	More
5 miles	32:00	6:24	66.86%	More
10k	41:15	6:38	64.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:18	6:18	61.44
5km	20:39	6:39	63.65
5M	34:00	6:48	62.92
10km	42:41	6:52	62.67
10M	1:10:17	7:02	62.90
Half	1:33:15	7:07	62.25
20M	2:25:16	7:16	63.32
Mara	3:12:46	7:21	63.63

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