Wed 22nd Nov 2017 at 6:00am by Richard-M
Run > Tempo
- breezy
-
Time
46:44
-
Miles
6.23
-
Min/mi
7:30
-
Pacing
88%
-
WAVA
62.13
-
Stride(cm)
122
-
Cals
134
-
Cadence
176
-
BPM
123
-
%MHR
72.2
-
B/mi
921
-
Asc(m)
42
-
Surface
Road
Notes & Comments
sort of tempo run - bit breezy - legs improving - powered by lemsip & espresso
Cadence focus,
dodgy HRM reading
HRV 10?..
Split Summary
===
1) 1km - 5:10(5:10/km) 149/167bpm 10cal 11.6/14.12kmph
2) 1km - 4:45(4:45/km) 148/168bpm 7cal 12.64/14.31kmph
3) 1km - 4:39(4:39/km) 137/150bpm 4cal 12.89/14.16kmph
4) 1km - 4:28(4:28/km) 114/126bpm 36cal 13.43/18.17kmph
5) 1km - 4:13(4:13/km) 98/107bpm 53cal 14.23/15.63kmph
6) 1km - 4:48(4:48/km) 109/116bpm 5cal 12.48/14.51kmph
7) 1km - 4:24(4:24/km) 121/135bpm 4cal 13.63/15.67kmph
8) 1km - 4:45(4:45/km) 115/118bpm 4cal 12.65/15.33kmph
9) 1km - 4:46(4:46/km) 116/127bpm 5cal 12.57/16.98kmph
10) 1km - 4:39(4:39/km) 122/128bpm 6cal 12.9/15.37kmph
11) 0.02km - 5(4:17/km) 122/122bpm 13.99/13.38kmph
5:10 4:45 4:39 4:28 4:13 4:48 4:24 4:45 4:46 4:39 5
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:14 |
2:14 |
8:56 |
141 123-151 |
1259 |
169 154-182 |
3/4 |
0.50 |
4:17 |
2:03 |
8:11 |
155 151-160 |
1269 |
177 174-180 |
2/4 |
0.75 |
6:13 |
1:56 |
7:44 |
159 151-168 |
1230 |
176 172-178 |
3/3 |
1.00 |
8:06 |
1:53 |
7:34 |
148 131-161 |
1119 |
178 174-180 |
3/2 |
1.25 |
10:00 |
1:53 |
7:34 |
140 129-151 |
1058 |
178 176-180 |
2/2 |
1.50 |
11:52 |
1:53 |
7:31 |
143 137-150 |
1075 |
178 176-180 |
2/3 |
1.75 |
13:45 |
1:53 |
7:31 |
134 129-140 |
1007 |
178 176-182 |
3/2 |
2.00 |
15:36 |
1:51 |
7:25 |
125 117-131 |
926 |
177 174-178 |
2/3 |
2.25 |
17:22 |
1:46 |
7:02 |
107 102-117 |
753 |
178 176-182 |
5/4 |
2.50 |
19:09 |
1:48 |
7:10 |
99 99-102 |
710 |
177 176-180 |
3/3 |
2.75 |
20:50 |
1:41 |
6:44 |
99 99-99 |
666 |
177 176-180 |
2/2 |
3.00 |
22:32 |
1:42 |
6:47 |
96 95-99 |
651 |
179 178-182 |
3/3 |
3.25 |
24:48 |
2:16 +16
|
9:02 |
104 95-107 |
940 |
168 78-180 |
4/4 |
3.50 |
26:38 |
1:50 |
7:21 |
106 105-109 |
780 |
176 174-178 |
4/1 |
3.75 |
28:30 |
1:52 |
7:26 |
114 109-116 |
848 |
174 132-180 |
3/5 |
4.00 |
30:16 |
1:46 |
7:04 |
124 112-135 |
877 |
178 176-182 |
3/2 |
4.25 |
32:05 |
1:49 |
7:16 |
123 113-129 |
894 |
177 174-182 |
5/3 |
4.50 |
33:53 |
1:49 |
7:15 |
113 110-116 |
819 |
173 168-176 |
2/4 |
4.75 |
35:53 |
2:00 |
8:01 |
116 114-117 |
929 |
175 162-230 |
3/4 |
5.00 |
37:42 |
1:49 |
7:16 |
116 113-118 |
843 |
178 172-182 |
3/4 |
5.25 |
39:46 |
2:03 +5
|
8:12 |
113 109-117 |
927 |
173 128-178 |
7/4 |
5.50 |
41:40 |
1:55 |
7:39 |
116 113-119 |
888 |
173 144-190 |
3/5 |
5.75 |
43:31 |
1:51 |
7:22 |
124 119-127 |
914 |
174 172-176 |
8/5 |
6.00 |
45:24 |
1:53 |
7:32 |
123 120-128 |
926 |
175 170-182 |
5/6 |
6.22 |
47:06 |
1:42 |
7:34 |
120 118-124 |
908 |
175 172-178 |
4/5 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.4 |
175 |
6.2 |
46:48 |
7:33 |
Walk |
0.6 |
128 |
0 |
18 |
10:09 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:43 |
48.43% |
More |
800m |
3:21 |
6:45 |
56.28% |
More |
1km |
4:12 |
6:46 |
58.54% |
More |
Mile |
6:52 |
6:52 |
61.12% |
More |
5k |
22:47 |
7:20 |
62.62% |
More |
5 miles |
37:14 |
7:27 |
62.34% |
More |
10k |
46:56 |
7:33 |
61.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:09 |
6:09 |
68.20 |
5km |
21:37 |
6:57 |
66.01 |
5M |
36:37 |
7:19 |
63.39 |
10km |
46:36 |
7:30 |
62.18 |
10M |
1:18:58 |
7:54 |
60.62 |
Half |
1:46:30 |
8:08 |
59.00 |
20M |
2:50:14 |
8:31 |
58.49 |
Mara |
3:49:37 |
8:46 |
57.82 |
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