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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Tue 30th Jan 2024 at 8:06pm by SeanMc
Run > Tempo
Good
-
Time
20:21
-
Miles
3.15
-
Min/mi
6:28
-
Pacing
92.9%
-
WAVA
79.13
-
Stride(cm)
129
-
Cals
294
-
Cadence
193
-
BPM
149
-
%MHR
87
-
B/mi
961
-
Asc(m)
98
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 6:37(6:37/mi) 153/168bpm [1013b/mi] 100cal 9.06/11.56mph
2) 1mi - 6:29(6:29/mi) 151/168bpm [979b/mi] 94cal 9.25/10.52mph
3) 1mi - 6:21(6:21/mi) 148/152bpm [939b/mi] 88cal 9.46/10mph
4) 0.15mi - 54(6:04/mi) 151/153bpm [915b/mi] 12cal 9.9/9.85mph
lovely clear and bright winters night
Love never ends 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 |
5:59 |
113 96-133 |
677 |
197 122-222 |
1/0 |
0.25 |
1:34 |
49 |
6:29 |
137 132-142 |
888 |
201 198-206 |
2/0 |
0.38 |
2:26 |
52 |
6:58 |
158 141-165 |
1102 |
195 192-198 |
2/0 |
0.50 |
3:14 |
48 |
6:27 |
161 159-162 |
1037 |
194 190-198 |
1/0 |
0.63 |
4:03 |
49 |
6:32 |
161 160-163 |
1052 |
192 190-192 |
0/2 |
0.75 |
4:55 |
52 |
6:53 |
163 161-167 |
1123 |
193 190-196 |
6/0 |
0.88 |
5:45 |
50 |
6:43 |
163 160-166 |
1095 |
194 192-196 |
2/11 |
1.00 |
6:38 |
52 |
7:00 |
162 160-164 |
1134 |
193 190-196 |
2/16 |
1.13 |
7:27 |
49 |
6:34 |
163 160-166 |
1070 |
195 192-198 |
15/4 |
1.25 |
8:22 |
55 |
7:21 |
155 139-168 |
1138 |
192 188-196 |
13/3 |
1.38 |
9:12 |
50 |
6:41 |
145 141-148 |
970 |
192 190-196 |
0/15 |
1.50 |
10:00 |
48 |
6:23 |
147 146-149 |
939 |
191 188-196 |
14/1 |
1.63 |
10:49 |
49 |
6:28 |
147 146-148 |
951 |
191 180-196 |
6/3 |
1.75 |
11:29 |
41 |
5:26 |
148 147-149 |
804 |
194 192-196 |
5/7 |
1.88 |
12:18 |
48 |
6:25 |
148 147-149 |
949 |
193 190-196 |
1/6 |
2.00 |
13:07 |
49 |
6:35 |
149 146-152 |
982 |
191 188-196 |
4/4 |
2.13 |
13:54 |
47 |
6:18 |
146 144-148 |
920 |
191 188-196 |
4/5 |
2.25 |
14:45 |
51 |
6:45 |
146 145-147 |
985 |
191 188-192 |
11/1 |
2.38 |
15:33 |
49 |
6:29 |
146 145-147 |
947 |
192 190-196 |
0/11 |
2.50 |
16:22 |
49 |
6:33 |
146 146-147 |
955 |
191 188-194 |
5/5 |
2.63 |
17:08 |
45 |
6:02 |
148 146-149 |
892 |
191 188-198 |
6/2 |
2.75 |
17:52 |
45 |
5:58 |
150 148-151 |
895 |
191 190-192 |
9/2 |
2.88 |
18:41 |
48 |
6:26 |
150 148-152 |
964 |
191 190-196 |
3/5 |
3.00 |
19:28 |
47 |
6:16 |
150 147-152 |
941 |
191 188-196 |
4/3 |
3.13 |
20:14 |
46 |
6:08 |
151 150-153 |
926 |
193 190-196 |
2/3 |
3.15 |
20:22 |
8 |
6:11 |
152 152-152 |
941 |
196 196-196 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
193 |
3.1 |
20:18 |
6:28 |
Walk |
0.3 |
122 |
0 |
4 |
10:42 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:28 |
5:55 |
59.90% |
More |
800m |
3:02 |
6:06 |
69.31% |
More |
1km |
3:49 |
6:08 |
72.84% |
More |
Mile |
6:19 |
6:19 |
76.29% |
More |
5k |
20:05 |
6:28 |
79.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:02 |
6:02 |
79.87 |
5km |
20:03 |
6:27 |
79.16 |
5M |
33:13 |
6:39 |
78.13 |
10km |
41:49 |
6:44 |
77.60 |
10M |
1:09:14 |
6:55 |
77.10 |
Half |
1:32:11 |
7:02 |
76.51 |
20M |
2:24:22 |
7:13 |
76.57 |
Mara |
3:12:12 |
7:20 |
76.99 |
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