Tue 13th Jun 2017 at 12:00pm by Hawkins

Run > Tempo

  • warm
  • Time
    40:17
  • Miles
    5.34
  • Min/mi
    7:33
  • Pacing
    69%
  • WAVA
    57.46
  • Stride(cm)
    119
  • Cals
    641
  • Cadence
    180
  • BPM
    156
  • %MHR
    74.9
  • B/mi
    1175
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

A tough lunch hour threshold heart rate run, which was uncomfortable by the finish in the heat.

Split Summary
===
1) 1m - 7:48(7:48/m) 144/155bpm 113cal 7.7/8.54mph
2) 1m - 7:32(7:32/m) 153/159bpm 118cal 7.96/8.33mph
3) 1m - 7:13(7:13/m) 163/169bpm 119cal 8.31/8.62mph
4) 1m - 7:36(7:36/m) 162/166bpm 124cal 7.9/8.18mph
5) 1m - 7:32(7:32/m) 166/174bpm 126cal 7.97/8.33mph
6) 0.34m - 2:37(7:42/m) 161/168bpm 41cal 7.79/8.7mph
7:48 7:32 7:13 7:36 7:32 2:37

Pace

1% 34% 63% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:57 1:57 7:49 129 84-154 1009 169 116-174 2/1
0.50 5:13 3:16 13:03 138 111-151 1800 173 118-186 2/1
0.75 7:14 2:01 8:05 152 149-154 1229 175 172-180 3/3
1.00 9:13 1:59 7:54 147 144-150 1162 176 172-178 3/2
1.25 11:10 1:57 7:49 149 142-157 1165 177 174-182 1/2
1.50 13:05 1:55 7:41 152 148-154 1168 179 176-182 3/2
1.75 14:55 1:50 7:20 155 152-158 1136 181 178-184 2/6
2.00 16:45 1:49 7:17 157 153-159 1144 183 180-184 5/2
2.25 18:28 1:43 6:53 161 157-164 1107 184 180-186 2/1
2.50 20:19 1:51 7:24 163 161-165 1205 183 180-186 1/3
2.75 22:11 1:52 7:28 165 158-169 1232 183 180-186 3/0
3.00 23:59 1:48 7:13 163 160-166 1177 183 178-186 1/2
3.25 25:54 1:55 7:41 160 154-164 1230 182 178-186 1/3
3.50 27:49 1:55 7:40 161 158-163 1235 182 178-186 2/1
3.75 29:43 1:54 7:34 162 161-163 1227 183 180-186 1/1
4.00 31:34 1:51 7:24 163 161-165 1205 184 180-186 2/2
4.25 33:28 1:54 7:36 163 160-165 1239 184 180-186 3/2
4.50 35:18 1:50 7:19 167 165-169 1223 183 180-186 0/1
4.75 37:13 1:56 7:43 165 162-168 1272 183 178-186 2/2
5.00 39:06 1:52 7:29 169 165-173 1265 183 174-188 2/2
5.25 40:59 1:54 7:35 161 156-167 1221 181 176-186 2/3
5.34 41:42 43 8:05 164 161-166 1326 180 176-182 1/0

Heart

156/173max
  • Show Beats/Mile

Elevation

Asc 42m, Range 6m, Flat prediction 40:17
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

180 (188 max) Stride Length: 119cm Run: 99.3% Walk: 0.7%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:51 44.49% More
800m 3:31 7:04 49.46% More
1km 4:25 7:07 51.53% More
Mile 7:12 7:12 54.46% More
5k 22:59 7:24 58.01% More
5 miles 38:58 7:48 55.54% More

Predictions

Dist Time Per Mile WAVA
1M 6:16 6:16 62.62
5km 22:05 7:06 60.39
5M 37:27 7:29 57.80
10km 47:40 7:40 56.71
10M 1:20:50 8:05 55.22
Half 1:49:05 8:20 53.71
20M 2:54:28 8:43 53.21
Mara 3:55:26 8:59 52.58
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