Wed 20th Jun 2018 at 9:00am by Fitz
Run > Tempo
-
Time
42:22
-
Miles
4.89
-
Min/mi
8:40
-
Pacing
67%
-
WAVA
55.38
-
Stride(cm)
108
-
Cals
464
-
Cadence
171
-
BPM
146
-
%MHR
85.8
-
B/mi
1264
-
Asc(m)
53
-
Hillscore
1
-
Surface
Road
Notes & Comments
Project Joker Threshold run, target pace 8:04. Had to stop twice! Too much beer last night...
Split Summary
===
1) 1m - 9:12(9:12/m) 133/148bpm 92cal 6.53/7.16mph
2) 3.04m - 25:00(8:13/m) 152/160bpm 287cal 7.3/8.93mph
3) 0.87m - 8:11(9:26/m) 151/167bpm 85cal 6.36/9.37mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:18 |
2:18 |
9:10 |
111 70-135 |
1018 |
163 128-174 |
6/5 |
0.50 |
4:30 |
2:13 |
8:51 |
134 131-136 |
1185 |
166 162-168 |
5/7 |
0.75 |
6:53 |
2:23 |
9:31 |
138 131-143 |
1313 |
165 162-168 |
7/5 |
1.00 |
9:11 |
2:18 |
9:13 |
144 141-148 |
1327 |
168 166-172 |
6/7 |
1.25 |
11:10 |
1:59 |
7:56 |
144 139-150 |
1143 |
175 172-176 |
1/11 |
1.50 |
13:19 |
2:09 |
8:36 |
155 149-158 |
1334 |
178 176-180 |
10/1 |
1.75 |
15:19 |
2:00 |
7:59 |
156 152-158 |
1246 |
179 174-182 |
3/2 |
2.00 |
17:18 |
1:58 |
7:53 |
156 153-158 |
1230 |
180 174-182 |
2/7 |
2.25 |
19:19 |
2:02 |
8:08 |
152 144-155 |
1236 |
178 174-182 |
4/4 |
2.50 |
21:24 |
2:05 |
8:18 |
153 152-154 |
1271 |
180 178-182 |
3/6 |
2.75 |
24:28 |
3:04 +1:05
|
12:17 |
139 115-156 |
1708 |
179 138-188 |
4/4 |
3.00 |
26:37 |
2:08 |
8:33 |
158 156-158 |
1350 |
184 182-186 |
5/3 |
3.25 |
28:45 |
2:08 |
8:33 |
155 152-158 |
1324 |
182 178-184 |
2/5 |
3.50 |
30:50 |
2:05 |
8:20 |
155 154-157 |
1291 |
181 176-186 |
5/6 |
3.75 |
33:53 |
3:03 +1:03
|
12:13 |
144 124-159 |
1760 |
175 114-186 |
8/1 |
4.00 |
35:59 |
2:06 |
8:23 |
159 157-160 |
1332 |
181 174-186 |
3/4 |
4.25 |
39:03 |
3:05 |
12:20 |
137 115-159 |
1689 |
138 104-184 |
6/4 |
4.50 |
41:09 |
2:05 |
8:21 |
157 150-160 |
1310 |
180 156-184 |
4/2 |
4.75 |
43:00 |
1:51 |
7:25 |
162 158-167 |
1202 |
180 158-192 |
2/3 |
4.90 |
44:25 |
1:25 |
9:25 |
157 154-161 |
1478 |
169 166-172 |
3/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.9 |
176 |
4.8 |
40:23 |
8:25 |
Walk |
9.1 |
115 |
0.1 |
4:02 |
37:40 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:10 |
46.68% |
More |
800m |
3:51 |
7:45 |
50.70% |
More |
1km |
4:54 |
7:54 |
51.94% |
More |
Mile |
8:03 |
8:03 |
53.72% |
More |
5k |
27:15 |
8:46 |
54.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:38 |
7:38 |
56.68 |
5km |
25:58 |
8:21 |
56.71 |
5M |
43:24 |
8:41 |
55.27 |
10km |
54:53 |
8:50 |
54.59 |
10M |
1:31:45 |
9:11 |
53.99 |
Half |
2:02:48 |
9:22 |
52.97 |
20M |
3:13:57 |
9:42 |
53.14 |
Mara |
4:19:37 |
9:55 |
52.94 |
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