F'Laps - Saturday 5th July
Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!
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Mon 6th Mar 2023 at 7:38pm by SeanMc
Run > Tempo
Good
-
Time
20:28
-
Miles
3.12
-
Min/mi
6:34
-
Pacing
95.3%
-
WAVA
77.20
-
Stride(cm)
125
-
Cals
211
-
Cadence
196
-
BPM
123
-
%MHR
72
-
B/mi
807
-
Asc(m)
38
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 6:45(6:45/m) 122/142bpm [823b/mi] 72cal 8.9/12.08mph
2) 1m - 6:35(6:35/m) 98/104bpm [646b/mi] 42cal 9.1/9.43mph
3) 1m - 6:19(6:19/m) 146/154bpm [923b/mi] 86cal 9.5/9.96mph
4) 0.13m - 49(6:14/m) 151/154bpm [940b/mi] 11cal 9.64/9.83mph
Interesting run, I thought Iwould go off fast and try to stay fast but very slow second section, need to avoid doing that!
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
47 |
47 |
6:12 |
105 85-125 |
651 |
213 206-228 |
2/0 |
0.25 |
1:41 |
55 |
7:19 |
137 128-141 |
1003 |
202 194-206 |
3/0 |
0.38 |
2:32 |
50 |
6:41 |
138 136-140 |
923 |
196 192-200 |
0/3 |
0.50 |
3:22 |
51 |
6:47 |
136 135-137 |
922 |
196 192-198 |
5/0 |
0.63 |
4:14 |
52 |
6:53 |
139 138-140 |
956 |
196 194-198 |
2/0 |
0.75 |
5:06 |
52 |
6:53 |
117 100-139 |
806 |
197 192-198 |
4/1 |
0.88 |
5:56 |
50 |
6:39 |
98 97-99 |
651 |
195 192-198 |
1/3 |
1.00 |
6:45 |
50 |
6:39 |
99 97-101 |
658 |
196 192-200 |
3/7 |
1.13 |
7:35 |
49 |
6:35 |
99 97-102 |
651 |
197 194-200 |
1/5 |
1.25 |
8:25 |
51 |
6:45 |
98 96-100 |
661 |
195 190-200 |
3/8 |
1.38 |
9:13 |
48 |
6:25 |
99 96-102 |
635 |
196 192-200 |
11/7 |
1.50 |
10:03 |
50 |
6:38 |
98 96-99 |
651 |
196 192-200 |
3/9 |
1.63 |
10:55 |
52 |
6:56 |
99 97-101 |
686 |
195 192-198 |
2/2 |
1.75 |
11:44 |
49 |
6:28 |
99 97-103 |
641 |
193 192-196 |
6/3 |
1.88 |
12:32 |
48 |
6:27 |
96 95-98 |
619 |
194 192-198 |
5/3 |
2.00 |
13:21 |
49 |
6:29 |
97 96-99 |
629 |
191 180-196 |
9/3 |
2.13 |
14:09 |
48 |
6:25 |
123 96-152 |
789 |
195 190-198 |
0/10 |
2.25 |
14:58 |
49 |
6:29 |
149 146-152 |
967 |
193 188-198 |
5/8 |
2.38 |
15:45 |
48 |
6:22 |
150 148-151 |
954 |
192 188-196 |
9/4 |
2.50 |
16:32 |
46 |
6:10 |
150 147-152 |
925 |
193 190-196 |
4/3 |
2.63 |
17:19 |
48 |
6:20 |
152 150-153 |
963 |
193 190-198 |
2/6 |
2.75 |
18:06 |
47 |
6:14 |
153 152-154 |
954 |
193 190-194 |
6/3 |
2.88 |
18:54 |
48 |
6:23 |
152 150-152 |
971 |
192 188-196 |
5/1 |
3.00 |
19:40 |
46 |
6:10 |
151 150-153 |
931 |
192 190-196 |
6/2 |
3.13 |
20:27 |
47 |
6:16 |
151 150-154 |
947 |
193 192-196 |
7/12 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
195 |
3.1 |
20:29 |
6:33 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:10 |
57.06% |
More |
800m |
3:07 |
6:16 |
67.05% |
More |
1km |
3:53 |
6:15 |
70.80% |
More |
Mile |
6:18 |
6:18 |
75.75% |
More |
5k |
20:18 |
6:32 |
77.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:08 |
6:08 |
77.79 |
5km |
20:23 |
6:34 |
77.20 |
5M |
33:44 |
6:45 |
76.25 |
10km |
42:29 |
6:50 |
75.68 |
10M |
1:10:21 |
7:02 |
75.18 |
Half |
1:33:40 |
7:09 |
74.58 |
20M |
2:26:40 |
7:20 |
74.63 |
Mara |
3:15:16 |
7:27 |
75.02 |
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