Wed 29th Aug 2018 at 7:00am by northernslowcoach

Run > Tempo

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Time
25:02
Miles
2.19
Min/mi
11:26
Pacing
94%
WAVA
44.51
Stride(cm)
85
Cals
261
Cadence
165
BPM
149
%MHR
87.2
B/mi
1705
Asc(m)
42
Surface
Treadmill

Notes & Comments

2 comments

Project Joker tempo run, treadmill incline 1.5: 5 mins at 8.0km/hr, 5 mins at 8.5km/hr, 5 mins at 9.0km/hr, 5 mins at 8.5km/hr, 5 mins at 8.0km/hr Split Summary
===
1) 1m - 12:05(12:05/m) 145/159bpm 121cal 4.96/5.82mph
2) 1m - 12:19(12:19/m) 157/161bpm 134cal 4.87/5.43mph
3) 0.05m - 38(13:04/m) 158/161bpm 6cal 4.59/5.26mph

12:05 12:19 38

	.B. Very good, I love a pyramid
	snogard Lovely pyramid

Pace

58%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	58	58	15:30	108 84-128	1674	159 154-162
0.13	1:45	47	12:37	134 131-137	1691	162 162-162
0.19	2:30	44	11:46	139 138-141	1637	163 162-164
0.25	3:13	43	11:31	138 137-140	1590	163 162-164
0.31	3:56	44	11:37	141 138-143	1637	165 164-166
0.38	4:40	43	11:35	143 141-144	1656	166 164-168
0.44	5:26	46	12:13	146 144-148	1783	166 164-168
0.50	6:11	46	12:10	150 147-152	1825	167 166-168
0.56	6:56	45	12:04	152 151-152	1835	168 166-168
0.63	7:40	44	11:37	152 151-153	1766	168 166-168
0.69	8:26	46	12:18	151 150-151	1858	166 166-168
0.75	9:13	47	12:37	152 151-153	1919	166 166-168
0.81	9:59	46	12:11	154 153-155	1877	166 166-166
0.88	10:39	40	10:41	156 155-157	1667	168 166-170
0.94	11:21	42	11:06	158 158-159	1753	168 168-168
1.00	12:05	44	11:42	158 157-159	1848	170 168-170
1.06	12:51	46	12:17	158 158-159	1941	168 166-168
1.13	13:35	44	11:46	159 159-159	1872	168 168-170
1.19	14:20	45	12:00	160 159-161	1919	169 168-170
1.25	15:04	44	11:41	160 160-161	1869	168 166-170
1.31	15:50	46	12:15	158 157-159	1936	166 164-168
1.38	16:37	47	12:40	157 157-158	1988	166 164-168
1.44	17:26	48	12:55	158 156-160	2041	166 164-168
1.50	18:11	46	12:11	157 156-157	1914	165 164-166
1.56	18:59	47	12:38	158 157-158	1996	165 164-166
1.63	19:45	46	12:21	157 156-158	1938	166 164-168
1.69	20:31	46	12:09	156 152-157	1895	162 160-164
1.75	21:17	47	12:26	155 154-156	1926	163 162-164
1.81	22:04	47	12:26	154 153-156	1916	163 162-164
1.88	22:50	46	12:19	155 154-155	1909	162 162-162
1.94	23:36	46	12:21	156 155-156	1926	164 164-166
2.00	24:23	47	12:34	157 156-159	1973	166 166-166
2.05	25:02	39	13:08	158 155-161	2076	166 164-168

Heart

149/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

165 (170 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	165	2	24:54	12:09
Walk	0.0	0	0	0	NAN:00:00
Still	0.5	-	-	8	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:50	11:24	33.51%	More
800m	5:47	11:37	36.02%	More
1km	7:20	11:49	36.93%	More
Mile	11:49	11:49	39.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:34	10:34	43.70
5km	36:47	11:50	43.87
5M	1:02:04	12:25	42.41
10km	1:18:50	12:41	41.80
10M	2:13:03	13:18	40.77
Half	2:59:04	13:40	39.55
20M	4:45:13	14:16	39.03
Mara	6:23:51	14:39	38.38

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