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Mon 19th Aug 2024 at 6:29pm by SeanMc
Run > Tempo
windy
-
Time
20:19
-
Miles
3.13
-
Min/mi
6:29
-
Pacing
95.7%
-
WAVA
79.30
-
Stride(cm)
132
-
Cals
334
-
Cadence
188
-
BPM
182
-
%MHR
106.7
-
B/mi
1184
-
Asc(m)
91
-
Hillscore
6
-
Surface
Road
Notes & Comments
1) 1mi - 6:40(6:40/mi) 176/183bpm [1173b/mi] 108cal 9.01/10.9mph
2) 1mi - 6:31(6:31/mi) 185/187bpm [1204b/mi] 108cal 9.22/9.71mph
3) 1mi - 6:23(6:23/mi) 189/191bpm [1206b/mi] 106cal 9.4/9.96mph
4) 0.13mi - 46(5:59/mi) 192/192bpm [1149b/mi] 12cal 10.03/10.02mph
Ran with Steven, I paced
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 |
6:15 |
145 136-166 |
907 |
188 122-208 |
0/3 |
0.25 |
1:39 |
53 |
7:00 |
175 169-179 |
1226 |
187 174-192 |
0/3 |
0.38 |
2:28 |
48 |
6:26 |
180 179-180 |
1158 |
188 186-190 |
10/0 |
0.50 |
3:19 |
51 |
6:48 |
180 180-181 |
1224 |
188 186-190 |
1/6 |
0.63 |
4:08 |
50 |
6:37 |
181 181-181 |
1199 |
188 184-190 |
7/1 |
0.75 |
5:00 |
52 |
6:53 |
182 181-182 |
1253 |
186 184-190 |
2/10 |
0.88 |
5:50 |
50 |
6:38 |
182 182-182 |
1207 |
187 186-190 |
8/7 |
1.00 |
6:39 |
50 |
6:37 |
183 182-183 |
1212 |
189 186-190 |
5/0 |
1.13 |
7:29 |
50 |
6:37 |
183 183-183 |
1211 |
189 186-192 |
3/7 |
1.25 |
8:19 |
50 |
6:40 |
184 184-184 |
1226 |
188 186-188 |
3/4 |
1.38 |
9:06 |
47 |
6:16 |
184 184-185 |
1153 |
187 184-192 |
5/2 |
1.50 |
9:54 |
48 |
6:20 |
185 185-185 |
1172 |
188 184-190 |
2/6 |
1.63 |
10:44 |
50 |
6:40 |
185 185-186 |
1232 |
190 186-192 |
10/3 |
1.75 |
11:30 |
46 |
6:11 |
186 186-186 |
1151 |
189 186-192 |
3/3 |
1.88 |
12:20 |
50 |
6:42 |
186 186-187 |
1247 |
188 184-192 |
7/2 |
2.00 |
13:10 |
50 |
6:37 |
187 187-187 |
1238 |
188 186-190 |
3/6 |
2.13 |
13:58 |
49 |
6:28 |
188 187-188 |
1216 |
188 186-190 |
2/10 |
2.25 |
14:47 |
49 |
6:31 |
188 188-188 |
1224 |
186 184-188 |
7/3 |
2.38 |
15:35 |
48 |
6:22 |
189 188-189 |
1204 |
187 180-190 |
2/4 |
2.50 |
16:20 |
45 |
5:57 |
189 189-189 |
1125 |
188 186-192 |
3/5 |
2.63 |
17:09 |
49 |
6:33 |
190 189-190 |
1244 |
189 186-192 |
10/8 |
2.75 |
17:55 |
46 |
6:12 |
190 190-190 |
1177 |
189 186-192 |
8/3 |
2.88 |
18:44 |
49 |
6:33 |
191 190-191 |
1251 |
189 186-194 |
3/8 |
3.00 |
19:33 |
48 |
6:28 |
191 191-191 |
1235 |
190 188-192 |
8/1 |
3.13 |
20:18 |
45 |
6:01 |
192 192-192 |
1156 |
189 188-194 |
4/6 |
3.13 |
20:19 |
1 |
6:11 |
192 192-192 |
1187 |
178 178-178 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
188 |
3.1 |
20:17 |
6:29 |
Walk |
0.2 |
122 |
0 |
2 |
10:52 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:08 |
58.17% |
More |
800m |
3:07 |
6:16 |
68.14% |
More |
1km |
3:55 |
6:18 |
71.56% |
More |
Mile |
6:20 |
6:20 |
76.89% |
More |
5k |
20:10 |
6:29 |
79.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:04 |
6:04 |
80.23 |
5km |
20:09 |
6:29 |
79.46 |
5M |
33:23 |
6:41 |
78.46 |
10km |
42:02 |
6:46 |
77.92 |
10M |
1:09:36 |
6:58 |
77.43 |
Half |
1:32:39 |
7:04 |
76.87 |
20M |
2:25:06 |
7:15 |
76.94 |
Mara |
3:13:11 |
7:22 |
77.37 |
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