Fri 7th Apr 2017 at 4:00pm by B Rubble
Run > Tempo
-
Time
1:29:31
-
Miles
11.41
-
Min/mi
7:51
-
Pacing
2%
-
WAVA
64.09
-
Cals
1076
-
BPM
130
-
%MHR
78.6
-
B/mi
1018
-
Asc(m)
242
-
Hillscore
17
-
Surface
Road
Notes & Comments
Been a while since doing this tempo section. Not too bad but would hope to be quicker at this stage.
Split Summary
===
1) 1m - 8:18(8:18/m) 118/139bpm 94cal 7.23/10.76mph
2) 0.79m - 7:22(9:22/m) 129/136bpm 97cal 6.41/8.31mph
3) 1m - 6:31(6:31/m) 134/143bpm 85cal 9.21/11.69mph
4) 1m - 6:46(6:46/m) 143/147bpm 97cal 8.87/10.28mph
5) 1m - 6:55(6:55/m) 145/148bpm 99cal 8.68/10.35mph
6) 0.24m - 1:34(6:28/m) 146/149bpm 22cal 9.27/10.07mph
7) 1m - 8:12(8:12/m) 129/138bpm 92cal 7.31/8.56mph
8) 1m - 7:55(7:55/m) 130/136bpm 89cal 7.58/9.16mph
9) 1m - 8:25(8:25/m) 126/135bpm 80cal 7.13/8.52mph
10) 1m - 8:52(8:52/m) 131/138bpm 102cal 6.77/8.17mph
11) 1m - 8:14(8:14/m) 130/140bpm 93cal 7.28/9.09mph
12) 1m - 8:05(8:05/m) 132/140bpm 97cal 7.42/8.95mph
13) 0.27m - 2:22(8:42/m) 135/140bpm 29cal 6.9/7.7mph
8:18 7:22 6:31 6:46 6:55 1:34 8:12 7:55 8:25 8:52 8:14 8:05 2:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:49 |
3:49 |
7:37 |
104 51-122 |
793 |
2/19 |
1.00 |
8:17 |
4:29 |
8:57 |
125 115-139 |
1119 |
24/15 |
1.50 |
12:52 |
4:34 |
9:09 |
128 122-135 |
1171 |
23/0 |
2.00 |
19:29 |
6:38 |
13:16 |
123 66-138 |
1631 |
13/18 |
2.50 |
22:43 |
3:14 |
6:28 |
137 134-141 |
885 |
3/30 |
3.00 |
26:17 |
3:33 |
7:07 |
141 135-144 |
1002 |
4/4 |
3.50 |
29:36 |
3:20 |
6:39 |
143 140-147 |
951 |
0/16 |
4.00 |
32:57 |
3:21 |
6:42 |
143 139-147 |
957 |
0/19 |
4.50 |
36:21 |
3:24 |
6:48 |
146 143-147 |
993 |
1/10 |
5.00 |
39:50 |
3:29 |
6:58 |
145 141-149 |
1010 |
8/18 |
5.50 |
47:03 |
7:14 |
14:27 |
122 79-149 |
1763 |
13/2 |
6.00 |
51:05 |
4:02 |
8:03 |
132 125-137 |
1063 |
0/7 |
6.50 |
54:59 |
3:54 |
7:48 |
132 128-135 |
1030 |
1/10 |
7.00 |
59:27 |
4:27 |
8:55 |
128 123-132 |
1141 |
4/2 |
7.50 |
1:03:38 |
4:11 |
8:23 |
132 127-135 |
1106 |
9/0 |
8.00 |
1:11:48 |
8:10 |
16:21 |
114 67-133 |
1863 |
38/36 |
8.50 |
1:15:56 |
4:08 |
8:16 |
127 125-130 |
1051 |
8/2 |
9.00 |
1:20:36 |
4:40 |
9:20 |
133 129-137 |
1241 |
28/1 |
9.50 |
1:30:19 |
9:43 |
19:26 |
121 66-140 |
2352 |
20/4 |
10.00 |
1:34:35 |
4:15 |
8:30 |
132 122-137 |
1123 |
13/8 |
10.50 |
1:38:31 |
3:57 |
7:53 |
131 124-135 |
1033 |
3/13 |
11.00 |
1:42:38 |
4:07 |
8:14 |
133 124-140 |
1095 |
13/3 |
11.17 |
1:44:01 |
1:23 |
8:21 |
135 134-136 |
1127 |
5/1 |
Elevation
Biggest Climbs (m) |
Min/mi |
63 6.2% |
9:44
|
58 2.6% |
12:52
|
24 1.3% |
8:38
|
14 3.5% |
7:54
|
13 2.6% |
8:36
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:44 |
58.64% |
More |
800m |
3:09 |
6:20 |
62.57% |
More |
1km |
3:55 |
6:18 |
65.66% |
More |
Mile |
6:29 |
6:29 |
67.23% |
More |
5k |
20:52 |
6:43 |
71.15% |
More |
5 miles |
39:02 |
7:48 |
61.98% |
More |
10k |
52:37 |
8:28 |
57.44% |
More |
10 miles |
1:34:09 |
9:25 |
53.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:43 |
6:43 |
64.93 |
5km |
22:25 |
7:13 |
66.22 |
5M |
37:12 |
7:26 |
65.03 |
10km |
46:53 |
7:33 |
64.46 |
10M |
1:17:48 |
7:47 |
64.23 |
Half |
1:43:41 |
7:55 |
63.29 |
20M |
2:42:39 |
8:08 |
63.93 |
Mara |
3:36:48 |
8:16 |
63.95 |
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