Tue 3rd Jul 2018 at 9:00am by FitterStu
Run > Tempo
- warm
-
Time
49:05
-
Miles
5.27
-
Min/mi
9:19
-
Pacing
80%
-
WAVA
52.01
-
Stride(cm)
94
-
Cals
500
-
Cadence
183
-
BPM
129
-
%MHR
75.2
-
B/mi
1197
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Morning tempo. Went ok.
===
1) 1m - 11:01(11:01/m) 108/123bpm 91cal 5.45/0mph
2) 1m - 8:32(8:32/m) 127/140bpm 91cal 7.03/0mph
3) 1m - 8:08(8:08/m) 140/147bpm 99cal 7.38/0mph
4) 1m - 8:16(8:16/m) 147/159bpm 105cal 7.26/0mph
5) 1m - 10:09(10:09/m) 129/159bpm 91cal 5.91/0mph
6) 0.27m - 2:59(10:57/m) 126/135bpm 23cal 5.48/0mph
11:01 8:32 8:08 8:16 10:09 2:59
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:40 |
2:40 |
10:39 |
105 73-123 |
1119 |
177 118-182 |
4/15 |
0.50 |
5:19 |
2:39 |
10:38 |
109 102-114 |
1159 |
181 176-184 |
5/7 |
0.75 |
7:49 |
2:30 |
9:58 |
110 106-115 |
1097 |
181 178-184 |
1/6 |
1.00 |
11:01 |
3:12 |
12:49 |
107 67-121 |
1372 |
177 118-190 |
1/12 |
1.25 |
13:09 |
2:08 |
8:32 |
117 68-129 |
998 |
187 182-192 |
7/12 |
1.50 |
15:20 |
2:11 |
8:42 |
128 119-136 |
1114 |
189 186-192 |
8/3 |
1.75 |
17:26 |
2:07 |
8:26 |
131 123-136 |
1105 |
189 186-194 |
4/9 |
2.00 |
19:34 |
2:07 |
8:30 |
133 128-140 |
1130 |
189 186-194 |
7/1 |
2.25 |
21:34 |
2:00 |
8:02 |
135 131-139 |
1084 |
190 184-194 |
5/10 |
2.50 |
23:36 |
2:02 |
8:08 |
140 137-146 |
1139 |
189 184-194 |
1/7 |
2.75 |
25:39 |
2:02 |
8:10 |
142 137-147 |
1159 |
191 186-196 |
8/5 |
3.00 |
27:42 |
2:03 |
8:12 |
144 142-147 |
1182 |
191 184-196 |
6/1 |
3.25 |
29:48 |
2:06 |
8:26 |
145 140-150 |
1222 |
189 182-194 |
10/2 |
3.50 |
31:54 |
2:06 |
8:23 |
147 144-151 |
1232 |
187 182-194 |
5/2 |
3.75 |
33:51 |
1:56 |
7:46 |
146 143-149 |
1134 |
190 186-194 |
3/7 |
4.00 |
35:58 |
2:07 |
8:29 |
150 143-159 |
1273 |
187 182-190 |
11/0 |
4.25 |
38:29 |
2:31 |
10:04 |
137 124-159 |
1379 |
175 134-186 |
5/10 |
4.50 |
40:48 |
2:19 |
9:17 |
125 118-128 |
1160 |
183 180-188 |
1/10 |
4.75 |
43:30 |
2:42 |
10:46 |
127 120-135 |
1368 |
174 130-188 |
11/7 |
5.00 |
46:07 |
2:37 |
10:30 |
127 119-135 |
1333 |
172 130-188 |
8/7 |
5.25 |
48:51 |
2:44 |
10:56 |
126 114-135 |
1377 |
175 138-188 |
9/5 |
5.27 |
49:04 |
13 |
11:49 |
129 128-131 |
1524 |
184 182-186 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.1 |
185 |
5.1 |
46:09 |
9:02 |
Walk |
4.4 |
136 |
0.2 |
2:10 |
14:05 |
Still |
1.5 |
- |
- |
44 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:45 |
43.42% |
More |
800m |
4:00 |
8:02 |
49.37% |
More |
1km |
5:02 |
8:06 |
51.04% |
More |
Mile |
8:08 |
8:08 |
53.66% |
More |
5k |
25:55 |
8:20 |
57.29% |
More |
5 miles |
46:03 |
9:13 |
52.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:08 |
7:08 |
61.14 |
5km |
26:35 |
8:33 |
55.84 |
5M |
46:11 |
9:14 |
52.38 |
10km |
59:25 |
9:34 |
50.86 |
10M |
1:43:11 |
10:19 |
48.43 |
Half |
2:21:09 |
10:46 |
46.49 |
20M |
3:50:35 |
11:32 |
45.10 |
Mara |
5:15:24 |
12:02 |
43.96 |
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