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Mon 14th Mar 2022 at 6:14pm by SeanMc
Run > Tempo
-
Time
20:23
-
Miles
3.12
-
Min/mi
6:32
-
Pacing
95.7%
-
WAVA
77.02
-
Stride(cm)
130
-
Cals
249
-
Cadence
190
-
BPM
139
-
%MHR
81.3
-
B/mi
908
-
Asc(m)
38
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 6:39(6:39/m) 132/149bpm [877b/mi] 75cal 9.03/11.33mph
2) 1m - 6:33(6:33/m) 144/149bpm [943b/mi] 82cal 9.16/9.56mph
3) 1m - 6:27(6:27/m) 148/152bpm [954b/mi] 83cal 9.31/9.71mph
4) 0.12m - 44(5:59/m) 150/151bpm [897b/mi] 9cal 10.03/9.79mph
Tempo 5k just 2 days after a 20 miler, definitely missed the extra days rest but Majella and Hari with me as always xxx
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
45 |
45 |
6:00 |
92 76-111 |
552 |
194 122-208 |
1/0 |
0.25 |
1:37 |
52 |
6:53 |
118 110-124 |
813 |
193 188-198 |
1/0 |
0.38 |
2:25 |
48 |
6:27 |
134 122-147 |
865 |
190 188-194 |
3/2 |
0.50 |
3:17 |
52 |
6:56 |
144 140-149 |
999 |
190 188-190 |
4/0 |
0.63 |
4:09 |
52 |
6:54 |
142 140-144 |
981 |
190 188-192 |
1/8 |
0.75 |
5:00 |
51 |
6:51 |
140 138-141 |
960 |
189 186-192 |
12/0 |
0.88 |
5:49 |
49 |
6:33 |
142 141-144 |
929 |
190 188-194 |
1/11 |
1.00 |
6:39 |
50 |
6:38 |
140 139-141 |
928 |
190 188-194 |
5/0 |
1.13 |
7:30 |
51 |
6:46 |
142 141-143 |
960 |
189 186-192 |
6/0 |
1.25 |
8:18 |
48 |
6:27 |
143 141-144 |
923 |
188 184-192 |
0/9 |
1.38 |
9:07 |
48 |
6:27 |
143 142-145 |
923 |
189 186-192 |
5/7 |
1.50 |
9:55 |
49 |
6:30 |
143 141-144 |
929 |
189 186-194 |
3/3 |
1.63 |
10:47 |
51 |
6:51 |
143 140-144 |
980 |
189 186-190 |
4/6 |
1.75 |
11:35 |
49 |
6:29 |
145 142-146 |
940 |
189 186-194 |
11/5 |
1.88 |
12:24 |
48 |
6:27 |
148 146-149 |
956 |
189 186-196 |
4/3 |
2.00 |
13:12 |
48 |
6:28 |
147 146-148 |
950 |
189 186-192 |
6/1 |
2.13 |
14:00 |
48 |
6:25 |
147 146-148 |
943 |
189 186-192 |
1/4 |
2.25 |
14:48 |
48 |
6:22 |
145 144-147 |
923 |
189 188-190 |
0/10 |
2.38 |
15:37 |
49 |
6:32 |
146 144-148 |
955 |
188 186-192 |
9/3 |
2.50 |
16:23 |
46 |
6:10 |
147 146-148 |
907 |
189 186-192 |
4/5 |
2.63 |
17:13 |
50 |
6:39 |
149 147-151 |
992 |
189 186-194 |
6/6 |
2.75 |
18:02 |
49 |
6:30 |
149 148-151 |
968 |
188 186-190 |
6/4 |
2.88 |
18:52 |
50 |
6:41 |
149 148-150 |
996 |
188 184-192 |
5/3 |
3.00 |
19:40 |
47 |
6:19 |
150 149-150 |
949 |
190 188-192 |
3/0 |
3.12 |
20:24 |
44 |
6:01 |
150 149-150 |
903 |
191 188-198 |
4/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
190 |
3.1 |
20:22 |
6:32 |
Walk |
0.2 |
122 |
0 |
2 |
18:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:10 |
56.82% |
More |
800m |
3:10 |
6:22 |
65.40% |
More |
1km |
3:58 |
6:23 |
68.79% |
More |
Mile |
6:24 |
6:24 |
73.76% |
More |
5k |
20:16 |
6:31 |
76.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:06 |
6:06 |
77.45 |
5km |
20:18 |
6:32 |
76.85 |
5M |
33:36 |
6:43 |
75.87 |
10km |
42:18 |
6:48 |
75.32 |
10M |
1:10:04 |
7:00 |
74.78 |
Half |
1:33:17 |
7:07 |
74.18 |
20M |
2:26:04 |
7:18 |
74.21 |
Mara |
3:14:29 |
7:25 |
74.58 |
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