Sat 5th May 2018 at 5:00am by Rrunner

Run > Tempo
  • Amazing
  • v warm
  • Time
    52:28
  • Miles
    7.23
  • Min/mi
    7:15
  • Pacing
    88%
  • WAVA
    60.82
  • Stride(cm)
    137
  • Cals
    696
  • Cadence
    162
  • BPM
    155
  • %MHR
    83.6
  • B/mi
    1123
  • Asc(m)
    42
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

2x3k @ HM pace with 1k cruise recovery . Little bit fast on all laps but I'll put that down to the flat course, with undulations it would have been bang on.

Warm morning, odd for a bank holiday weekend.

Split Summary
===
1) 1km - 5:23(5:23/km) 131/141bpm 61cal 11.15/11.86kmph
2) 1km - 5:11(5:11/km) 141/148bpm 65cal 11.58/12.43kmph
3) 1km - 4:07(4:07/km) 156/169bpm 56cal 14.59/14.98kmph
4) 1km - 4:06(4:06/km) 162/167bpm 59cal 14.66/15.55kmph
5) 1km - 4:07(4:07/km) 162/166bpm 59cal 14.58/15.28kmph
6) 1km - 4:37(4:37/km) 157/164bpm 64cal 13.02/14.28kmph
7) 1km - 4:04(4:04/km) 164/167bpm 59cal 14.73/15.35kmph
8) 1km - 4:04(4:04/km) 165/174bpm 59cal 14.77/15.15kmph
9) 1km - 4:02(4:02/km) 164/171bpm 58cal 14.9/15.35kmph
10) 1km - 4:43(4:43/km) 162/169bpm 67cal 12.73/15.35kmph
11) 1km - 5:00(5:00/km) 151/167bpm 61cal 12/12.19kmph
12) 0.63km - 3:06(4:57/km) 145/151bpm 28cal 12.11/12.46kmph
4:07 4:06 4:07 4:04 4:04 4:02

Pace

22% 28% 43% 7% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:08 2:08 8:33 116 87-136 991 169 166-174 3/2
0.50 4:24 2:16 9:03 137 134-139 1239 164 162-166 7/0
0.75 6:30 2:06 8:23 138 135-140 1157 162 160-164 2/2
1.00 8:31 2:02 8:06 143 140-148 1159 162 158-166 3/1
1.25 10:35 2:04 8:16 142 137-146 1174 161 158-166 1/1
1.50 12:16 1:40 6:41 153 147-161 1023 166 164-170 0/2
1.75 13:57 1:41 6:44 158 152-162 1063 165 164-166 2/3
2.00 15:34 1:38 6:31 163 157-168 1063 165 164-166 3/1
2.25 17:15 1:41 6:45 162 161-165 1092 163 162-166 2/1
2.50 18:53 1:37 6:29 161 157-165 1044 163 162-166 1/3
2.75 20:30 1:37 6:29 163 160-166 1056 163 160-166 2/2
3.00 22:09 1:39 6:37 161 160-164 1065 162 160-166 2/1
3.25 23:59 1:49 7:18 160 153-163 1168 159 156-162 3/2
3.50 25:48 1:49 7:16 157 154-163 1142 159 158-160 1/2
3.75 27:37 1:49 7:17 157 154-162 1142 161 158-166 2/2
4.00 29:16 1:39 6:36 164 162-166 1081 162 160-168 3/2
4.25 30:53 1:38 6:30 164 163-167 1066 161 158-162 1/2
4.50 32:34 1:41 6:45 162 159-166 1093 162 158-164 2/3
4.75 34:12 1:38 6:31 164 162-165 1068 162 160-166 3/1
5.00 35:48 1:36 6:24 168 162-173 1076 162 160-164 1/1
5.25 37:28 1:39 6:38 164 160-171 1087 161 158-164 1/3
5.50 39:05 1:37 6:29 165 164-165 1071 162 158-166 2/2
5.75 40:51 1:46 7:02 162 158-164 1140 159 156-162 2/1
6.00 42:40 1:50 7:18 160 157-164 1169 159 156-160 2/3
6.25 44:39 1:59 7:54 164 159-169 1296 158 156-160 2/1
6.50 46:38 2:00 7:58 152 144-167 1211 158 156-160 1/3
6.75 48:44 2:05 8:21 150 145-160 1254 158 156-160 2/1
7.00 50:38 1:54 7:36 146 142-152 1110 158 154-160 0/7
7.22 52:28 1:50 8:13 144 138-150 1184 160 156-162 2/2

Heart

155/173max
  • Show Beats/Mile

Elevation

Asc 42m, Range 12m, Flat prediction 51:46
Elevation Graph
Biggest Climbs (m) Min/mi
11 1.5% 8:44
See your biggest climbs

Cadence

162 (174 max) Stride Length: 137cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 161 7.2 52:28 7:16
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:16 49.11% More
800m 3:11 6:24 55.12% More
1km 4:00 6:26 57.53% More
Mile 6:28 6:28 61.06% More
5k 20:53 6:43 64.34% More
5 miles 33:59 6:48 64.14% More
10k 43:50 7:03 62.05% More

Predictions

Dist Time Per Mile WAVA
1M 6:17 6:17 62.90
5km 21:11 6:49 63.41
5M 35:19 7:04 61.73
10km 44:36 7:11 60.99
10M 1:14:19 7:26 60.43
Half 1:39:18 7:35 59.35
20M 2:36:24 7:49 59.71
Mara 3:28:59 7:59 59.58

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