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Fri 10th Jan 2025 at 7:28am by Mark J 🇳🇿
Run > Tempo
-
Time
1:13:15
-
Miles
9.57
-
Min/mi
7:39
-
Pacing
14.2%
-
WAVA
67.68
-
Stride(cm)
122
-
Cals
888
-
Watts
255
-
Cadence
172
-
BPM
138
-
%MHR
79.6
-
B/mi
1054
-
Asc(m)
137
-
Hillscore
6
-
Surface
Mixed
Notes & Comments
3 comments
15k Long inc 7k Tempo
Lovely run this morning and a truly epic view along the way.
Solid tempo section with base mileage to start.
Aches and pains: Right piriformis 3 - 4
Shoes: Asics GlideRide 3
1) 1km - 4:52(4:52/km) 112/127bpm [546b/km] 43cal 232/W 12.32/13.74kmph
2) 5.72km - 28:04(4:54/km) 130/144bpm [638b/km] 311cal 246/W 12.23/16kmph
3) 7km - 31:43(4:32/km) 145/155bpm [657b/km] 417cal 269/W 13.24/16.07kmph
4) 1km - 5:07(5:07/km) 150/157bpm [767b/km] 70cal 241/W 11.73/14.06kmph
5) 0.67km - 3:29(5:11/km) 147/149bpm [761b/km] 47cal 235/W 11.59/12.2kmph
4:52 28:04 31:43 5:07 3:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.50 |
4:18 |
4:18 +21
|
8:37 |
109 65-125 |
939 |
167 156-172 |
236 89-268 |
144/9 |
1.00 |
8:02 |
3:44 |
7:28 |
126 123-130 |
941 |
170 168-174 |
253 239-262 |
0/8 |
1.50 |
12:07 |
4:05 +19
|
8:09 |
124 114-129 |
1011 |
173 62-184 |
252 63-276 |
1/12 |
2.00 |
15:48 |
3:41 |
7:22 |
129 126-131 |
950 |
174 172-176 |
257 238-267 |
0/7 |
2.50 |
19:33 |
3:45 |
7:30 |
131 127-133 |
981 |
173 172-176 |
253 243-268 |
1/3 |
3.00 |
23:54 |
4:21 +26
|
8:42 |
130 108-138 |
1131 |
169 46-176 |
249 39-313 |
3/3 |
3.50 |
31:15 |
7:21 +3:05
|
14:42 |
132 91-144 |
1941 |
166 50-176 |
249 31-348 |
12/9 |
4.00 |
35:25 |
4:10 |
8:20 |
134 127-141 |
1117 |
171 146-224 |
234 84-363 |
14/18 |
4.50 |
44:47 |
9:23 +4:17
|
18:45 |
134 81-151 |
2513 |
166 44-178 |
239 16-442 |
15/13 |
5.00 |
48:13 |
3:25 |
6:50 |
141 132-149 |
964 |
176 172-178 |
244 183-307 |
34/17 |
5.50 |
52:12 |
4:00 +31
|
7:59 |
143 131-147 |
1142 |
175 106-178 |
274 16-317 |
6/26 |
6.00 |
55:42 |
3:30 |
7:00 |
146 141-149 |
1022 |
176 172-176 |
276 263-296 |
7/4 |
6.50 |
59:06 |
3:23 |
6:47 |
148 146-149 |
1004 |
176 174-176 |
278 260-311 |
2/7 |
7.00 |
1:02:36 |
3:30 |
7:00 |
147 142-150 |
1030 |
176 172-176 |
273 224-290 |
3/5 |
7.50 |
1:06:14 |
3:38 |
7:16 |
151 149-152 |
1096 |
176 174-176 |
270 253-299 |
8/1 |
8.00 |
1:10:50 |
4:36 +1:06
|
9:13 |
146 126-152 |
1345 |
176 146-180 |
283 17-383 |
14/6 |
8.50 |
1:14:23 |
3:33 |
7:06 |
153 150-155 |
1085 |
176 174-178 |
283 258-319 |
14/3 |
9.00 |
1:18:25 |
4:02 |
8:04 |
151 141-157 |
1218 |
169 160-176 |
246 172-304 |
9/1 |
9.50 |
1:22:38 |
4:13 +4
|
8:26 |
147 145-149 |
1239 |
168 164-172 |
234 107-260 |
7/0 |
9.56 |
1:23:12 |
34 |
8:59 |
149 148-149 |
1338 |
167 154-170 |
229 212-243 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.2 |
172 |
9.5 |
1:14:37 |
8:20 |
Walk |
4.1 |
101 |
0 |
3:35 |
1:54:01 |
Still |
0.1 |
- |
- |
7 |
- |
Pause |
5.5 |
- |
- |
4:53 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:27 |
53.93% |
More |
800m |
3:19 |
6:39 |
62.08% |
More |
1km |
4:11 |
6:43 |
64.78% |
More |
Mile |
6:50 |
6:50 |
68.52% |
More |
5k |
22:07 |
7:07 |
69.94% |
More |
5 miles |
37:46 |
7:33 |
66.92% |
More |
10k |
55:37 |
8:57 |
56.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:41 |
6:41 |
70.01 |
5km |
22:14 |
7:09 |
69.58 |
5M |
36:49 |
7:22 |
68.63 |
10km |
46:21 |
7:28 |
68.12 |
10M |
1:16:45 |
7:41 |
67.63 |
Half |
1:42:11 |
7:48 |
67.08 |
20M |
2:40:00 |
8:00 |
67.09 |
Mara |
3:33:02 |
8:08 |
67.42 |
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You sure you don’t miss slipping and sliding on the mean UK streets 😁. Sounds amazing. Good session
I think there would need to be a family catastrophe bigger than WWII to bring us back now.
I bet 😁. Don’t blame you