Thu 21st Apr 2016 at 5:00pm by Karen S
Run > Tempo
-
Time
48:06
-
Miles
4.53
-
Min/mi
10:37
-
Pacing
90%
-
WAVA
48.03
-
Cals
419
-
BPM
159
-
%MHR
93.1
-
B/mi
1691
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Country baskets/Tingley bar/weterton Road - tempo run
===
1) 1m - 10:47(10:47/m) 143/167bpm 54cal 5.57/7.55mph
2) 1m - 10:35(10:35/m) 167/172bpm 112cal 5.67/7.34mph
3) 1m - 10:47(10:47/m) 169/177bpm 120cal 5.56/6.72mph
4) 1m - 10:33(10:33/m) 161/172bpm 115cal 5.69/6.85mph
5) 0.53m - 5:24(10:15/m) 165/169bpm 18cal 5.85/6.69mph
10:47 10:35 10:47 10:33 5:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:14 |
1:14 |
9:54 |
75 65-90 |
742 |
0/2 |
0.25 |
2:25 |
1:10 |
9:24 |
117 94-139 |
1099 |
5/0 |
0.38 |
3:46 |
1:21 |
10:49 |
148 140-154 |
1602 |
3/0 |
0.50 |
5:07 |
1:21 |
10:51 |
163 154-167 |
1769 |
3/0 |
0.63 |
6:32 |
1:25 |
11:21 |
158 153-165 |
1794 |
0/0 |
0.75 |
7:56 |
1:23 |
11:06 |
155 153-156 |
1720 |
1/1 |
0.88 |
9:22 |
1:26 |
11:32 |
159 157-161 |
1833 |
1/1 |
1.00 |
10:47 |
1:25 |
11:18 |
161 159-163 |
1819 |
3/0 |
1.13 |
12:07 |
1:20 |
10:38 |
166 161-169 |
1764 |
3/0 |
1.25 |
13:29 |
1:22 |
10:56 |
167 165-170 |
1825 |
4/0 |
1.38 |
15:04 |
1:35 |
12:42 |
167 164-170 |
2120 |
0/3 |
1.50 |
16:20 |
1:17 |
10:14 |
166 164-169 |
1698 |
1/1 |
1.63 |
17:35 |
1:14 |
9:55 |
168 165-172 |
1667 |
0/2 |
1.75 |
18:54 |
1:19 |
10:34 |
167 165-172 |
1765 |
2/1 |
1.88 |
20:09 |
1:15 |
9:58 |
165 162-169 |
1644 |
1/2 |
2.00 |
21:22 |
1:14 |
9:48 |
168 162-171 |
1647 |
0/2 |
2.13 |
22:56 |
1:34 |
12:33 |
162 156-167 |
2032 |
1/1 |
2.25 |
24:22 |
1:25 |
11:21 |
171 164-177 |
1941 |
2/1 |
2.38 |
25:40 |
1:18 |
10:28 |
176 174-177 |
1842 |
1/1 |
2.50 |
26:57 |
1:17 |
10:13 |
168 166-173 |
1716 |
1/0 |
2.63 |
28:16 |
1:20 |
10:39 |
172 169-175 |
1831 |
3/0 |
2.75 |
29:39 |
1:22 |
11:00 |
170 167-173 |
1869 |
1/0 |
2.88 |
30:53 |
1:14 |
9:53 |
166 162-169 |
1640 |
0/3 |
3.00 |
32:10 |
1:17 |
10:14 |
165 163-167 |
1687 |
0/1 |
3.13 |
33:30 |
1:20 |
10:43 |
164 161-166 |
1758 |
0/2 |
3.25 |
34:43 |
1:13 |
9:47 |
160 158-165 |
1565 |
0/6 |
3.38 |
35:58 |
1:14 |
9:52 |
153 150-158 |
1511 |
0/8 |
3.50 |
37:33 |
1:35 |
12:41 |
163 151-171 |
2068 |
0/3 |
3.63 |
38:51 |
1:19 |
10:30 |
166 158-169 |
1743 |
3/0 |
3.75 |
40:08 |
1:17 |
10:13 |
158 157-160 |
1614 |
0/3 |
3.88 |
41:24 |
1:16 |
10:10 |
159 157-161 |
1618 |
0/1 |
4.00 |
42:42 |
1:18 |
10:24 |
159 156-162 |
1652 |
0/1 |
4.13 |
44:00 |
1:17 |
10:18 |
162 157-165 |
1669 |
1/0 |
4.25 |
45:12 |
1:13 |
9:43 |
163 160-166 |
1583 |
0/1 |
4.38 |
46:32 |
1:20 |
10:37 |
168 165-169 |
1784 |
3/0 |
4.50 |
47:50 |
1:18 |
10:23 |
167 165-168 |
1734 |
1/1 |
4.53 |
48:07 |
17 |
10:38 |
169 168-169 |
1796 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:33 |
38.85% |
More |
800m |
4:56 |
9:55 |
41.20% |
More |
1km |
6:15 |
10:04 |
42.22% |
More |
Mile |
10:14 |
10:14 |
43.84% |
More |
5k |
32:33 |
10:28 |
48.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:27 |
9:27 |
47.48 |
5km |
32:02 |
10:19 |
48.94 |
5M |
53:30 |
10:42 |
47.82 |
10km |
1:07:37 |
10:53 |
47.37 |
10M |
1:52:54 |
11:17 |
46.65 |
Half |
2:31:01 |
11:32 |
45.49 |
20M |
3:58:15 |
11:55 |
45.26 |
Mara |
5:18:42 |
12:10 |
44.74 |
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