Fri 13th Jul 2018 at 7:00am by puzzler

Run > Tempo
  • Time
    1:11:14
  • Miles
    9.14
  • Min/mi
    7:48
  • Pacing
    77%
  • WAVA
    62.71
  • Stride(cm)
    123
  • Cals
    964
  • Cadence
    168
  • BPM
    149
  • %MHR
    80.6
  • B/mi
    1162
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

9 miles with 5 tempo miles. For tempo did 2 then 2 then 1 with jog breaks in between. Pleased could do 6:30 pace at start but less pleased couldn't maintain it.

Warm at 17 degrees but cloudy and light breeze so best conditions for past few weeks.

Split Summary
===
1) 1m - 9:24(9:24/m) 125/137bpm 111cal 6.38/7.99mph
2) 1m - 8:25(8:25/m) 132/137bpm 108cal 7.12/8.54mph
3) 1m - 6:28(6:28/m) 160/166bpm 102cal 9.27/9.6mph
4) 1m - 6:29(6:29/m) 167/169bpm 107cal 9.25/9.81mph
5) 0.79m - 7:11(9:02/m) 144/167bpm 94cal 6.64/9.23mph
6) 1m - 6:31(6:31/m) 162/167bpm 104cal 9.2/10.73mph
7) 1m - 6:49(6:49/m) 166/168bpm 112cal 8.81/9.98mph
8) 0.3m - 2:47(9:14/m) 151/166bpm 36cal 6.5/8.62mph
9) 1m - 6:52(6:52/m) 163/167bpm 109cal 8.74/10.21mph
10) 1m - 9:52(9:52/m) 142/167bpm 77cal 6.08/8.79mph
11) 0.05m - 24(8:18/m) 147/147bpm 4cal 7.23/6.66mph
9:24 8:25 6:28 6:29 7:11 6:31 6:49 2:47 6:52 9:52 24

Pace

10% 7% 27% 10% 46% 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 2:25 2:25 9:39 115 72-127 1109 171 120-180 1/4
0.50 4:59 2:34 10:17 130 126-133 1337 168 158-172 3/2
0.75 7:29 2:30 +13 9:59 124 118-132 1238 169 152-176 2/1
1.00 9:37 2:08 8:34 134 129-137 1147 172 168-174 4/3
1.25 12:28 2:51 +47 11:22 127 113-134 1445 169 122-176 3/8
1.50 14:33 2:05 8:21 134 128-137 1119 171 168-174 5/2
1.75 16:42 2:09 8:37 131 128-134 1129 171 168-174 1/4
2.00 18:49 2:07 8:28 135 132-137 1144 171 166-174 3/2
2.25 20:25 1:36 6:22 150 135-159 955 174 170-176 2/2
2.50 22:01 1:36 6:23 160 159-161 1020 173 170-174 2/1
2.75 23:37 1:37 6:28 164 161-166 1060 174 168-176 3/8
3.00 25:18 1:40 6:42 165 164-166 1105 171 162-176 8/3
3.25 26:58 1:40 6:39 166 164-167 1105 173 170-174 3/4
3.50 28:30 1:32 6:09 167 166-169 1027 173 168-176 2/2
3.75 30:08 1:38 6:33 168 167-169 1101 173 170-174 1/4
4.00 31:46 1:38 6:32 167 166-168 1092 171 168-174 5/4
4.25 34:07 2:21 9:22 151 136-167 1415 162 156-174 7/8
4.50 36:21 2:14 8:57 139 136-141 1245 163 154-166 3/6
4.75 38:33 2:12 8:47 141 137-144 1239 164 160-166 5/3
5.00 40:15 1:42 6:48 151 140-162 1027 170 160-180 6/6
5.25 41:53 1:37 6:30 163 162-165 1058 171 166-174 6/11
5.50 43:32 1:40 6:39 164 163-166 1091 171 168-174 6/2
5.75 45:13 1:41 6:43 165 164-166 1108 170 168-174 2/2
6.00 46:51 1:38 6:33 167 166-168 1093 172 168-176 3/4
6.25 48:34 1:43 6:50 166 164-168 1135 167 162-172 5/8
6.50 50:16 1:42 6:47 165 163-167 1120 168 164-174 6/2
6.75 51:59 1:44 6:54 166 165-167 1146 170 166-174 2/3
7.00 54:10 2:11 8:42 156 145-166 1358 162 152-170 2/3
7.25 56:03 1:53 7:31 148 141-162 1112 167 156-180 4/3
7.50 57:45 1:42 6:49 164 162-165 1118 169 166-176 3/2
7.75 59:30 1:45 7:00 165 164-166 1154 169 164-176 2/3
8.00 1:01:17 1:47 7:07 166 164-167 1181 166 158-174 6/5
8.25 1:03:39 2:23 9:30 155 142-167 1473 159 108-170 4/3
8.50 1:06:03 2:24 9:37 137 134-143 1317 162 158-166 1/5
8.75 1:08:41 2:38 10:32 142 134-149 1495 161 150-168 2/1
9.00 1:10:57 2:16 9:03 138 134-141 1250 162 150-164 2/3
9.14 1:12:12 1:15 8:56 144 140-147 1287 163 154-166 3/0

Heart

149/169max
  • Show Beats/Mile

Elevation

Asc 42m, Range 8m, Flat prediction 1:11:14
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

168 (180 max) Stride Length: 123cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.0 168 9.1 1:10:45 7:47
Walk 1.7 123 0 1:12 43:45
Still 0.0 - - 2 -
Pause 0.3 - - 13 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:31 6:04 54.70% More
800m 3:08 6:18 61.87% More
1km 3:57 6:22 63.87% More
Mile 6:26 6:26 66.74% More
5k 21:36 6:57 67.63% More
5 miles 35:12 7:02 67.60% More
10k 44:06 7:06 67.38% More

Predictions

Dist Time Per Mile WAVA
1M 7:02 7:02 61.04
5km 23:03 7:25 63.38
5M 37:54 7:35 62.77
10km 47:35 7:39 62.44
10M 1:18:15 7:50 62.76
Half 1:43:48 7:55 62.12
20M 2:41:34 8:05 63.24
Mara 3:34:18 8:11 63.58

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