Hi ,
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Ian Williams aka Fetch
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Mon 24th Jun 2024 at 7:20pm by SeanMc
Run > Tempo
v warm
-
Time
20:38
-
Miles
3.13
-
Min/mi
6:36
-
Pacing
97%
-
WAVA
78.24
-
Stride(cm)
128
-
Cals
274
-
Cadence
190
-
BPM
144
-
%MHR
84
-
B/mi
947
-
Asc(m)
113
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1mi - 6:39(6:39/mi) 134/143bpm [890b/mi] 82cal 9.03/11.46mph
2) 1mi - 6:34(6:34/mi) 147/158bpm [966b/mi] 89cal 9.13/9.41mph
3) 1mi - 6:34(6:34/mi) 150/153bpm [984b/mi] 91cal 9.15/9.48mph
4) 0.13mi - 51(6:24/mi) 151/153bpm [966b/mi] 12cal 9.38/9.46mph
good run, groin ok
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 |
6:13 |
127 122-132 |
789 |
206 196-216 |
0/3 |
0.25 |
1:37 |
50 |
6:41 |
127 124-130 |
850 |
192 190-198 |
0/4 |
0.38 |
2:26 |
49 |
6:32 |
131 129-132 |
856 |
191 188-196 |
8/1 |
0.50 |
3:16 |
51 |
6:45 |
131 128-133 |
885 |
190 188-192 |
2/9 |
0.63 |
4:08 |
51 |
6:51 |
137 133-140 |
939 |
190 188-192 |
21/0 |
0.75 |
4:58 |
50 |
6:40 |
138 137-139 |
921 |
190 188-194 |
2/13 |
0.88 |
5:46 |
48 |
6:26 |
141 138-142 |
907 |
188 176-192 |
9/10 |
1.00 |
6:39 |
53 |
7:01 |
142 140-143 |
997 |
190 188-192 |
7/4 |
1.13 |
7:27 |
48 |
6:26 |
144 141-146 |
926 |
192 188-196 |
1/9 |
1.25 |
8:17 |
50 |
6:40 |
145 144-148 |
967 |
190 188-194 |
7/9 |
1.38 |
9:06 |
49 |
6:32 |
146 145-148 |
954 |
189 176-194 |
4/4 |
1.50 |
9:55 |
49 |
6:33 |
146 143-148 |
957 |
189 186-192 |
0/8 |
1.63 |
10:45 |
50 |
6:40 |
147 146-148 |
980 |
190 186-194 |
12/0 |
1.75 |
11:34 |
49 |
6:29 |
148 148-148 |
960 |
189 178-194 |
0/6 |
1.88 |
12:22 |
48 |
6:27 |
151 147-158 |
975 |
189 186-192 |
14/0 |
2.00 |
13:13 |
51 |
6:46 |
148 148-150 |
1002 |
188 186-192 |
1/7 |
2.13 |
14:02 |
49 |
6:34 |
149 148-150 |
978 |
189 188-192 |
4/6 |
2.25 |
14:53 |
51 |
6:45 |
148 147-149 |
999 |
189 186-190 |
3/6 |
2.38 |
15:43 |
50 |
6:42 |
148 147-150 |
992 |
187 186-192 |
8/7 |
2.50 |
16:31 |
48 |
6:25 |
149 149-150 |
956 |
190 186-192 |
2/5 |
2.63 |
17:21 |
49 |
6:34 |
151 147-152 |
993 |
188 186-192 |
9/4 |
2.75 |
18:10 |
50 |
6:39 |
150 148-151 |
996 |
189 186-192 |
2/5 |
2.88 |
18:59 |
48 |
6:28 |
151 150-152 |
976 |
189 186-194 |
9/3 |
3.00 |
19:47 |
48 |
6:22 |
152 151-152 |
968 |
190 188-192 |
7/5 |
3.13 |
20:35 |
48 |
6:26 |
151 150-152 |
971 |
189 176-194 |
1/9 |
3.13 |
20:38 |
3 |
6:27 |
150 150-150 |
968 |
190 190-190 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
190 |
3.1 |
20:38 |
6:35 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:19 |
56.51% |
More |
800m |
3:13 |
6:29 |
65.87% |
More |
1km |
4:02 |
6:29 |
69.40% |
More |
Mile |
6:33 |
6:33 |
74.40% |
More |
5k |
20:26 |
6:35 |
78.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:09 |
6:09 |
79.14 |
5km |
20:28 |
6:35 |
78.23 |
5M |
33:54 |
6:47 |
77.26 |
10km |
42:41 |
6:52 |
76.73 |
10M |
1:10:41 |
7:04 |
76.25 |
Half |
1:34:06 |
7:11 |
75.68 |
20M |
2:27:22 |
7:22 |
75.76 |
Mara |
3:16:12 |
7:29 |
76.18 |
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