Tue 11th Sep 2018 at 6:00pm by snogard

Run > Tempo

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Time
23:00
Miles
2.02
Min/mi
11:23
Pacing
82%
WAVA
50.18
Stride(cm)
91
Cals
180
Cadence
156
BPM
128
%MHR
67.6
B/mi
1454
Asc(m)
21
Surface
Road

Notes & Comments

2 comments

Split Summary
===
1) 0.42m - 5:00(12:00/m) 117/129bpm 33cal 5/10.69mph
2) 0.41m - 5:00(12:14/m) 129/139bpm 39cal 4.91/6.51mph
3) 0.06m - 1:00(16:20/m) 121/135bpm 6cal 3.67/5.63mph
4) 0.68m - 7:00(10:14/m) 138/145bpm 61cal 5.87/7.7mph
5) 0.44m - 5:00(11:15/m) 136/143bpm 41cal 5.33/5.91mph

5:00 5:00 1:00 7:00 5:00

	northernslowcoach Well run
	Autumnleaves I like that 7 minute section - good pace

Pace

25%

12%

38%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	48	48	12:53	101 82-120	1301	160 156-162	0/0
0.13	1:29	41	10:53	126 123-129	1371	158 156-158	0/0
0.19	2:20	51	13:41	114 109-123	1560	142 122-162	0/0
0.25	3:03	42	11:15	120 112-127	1350	159 156-162	0/0
0.31	3:55	52	13:54	116 111-124	1613	127 120-162	0/2
0.38	4:34	39	10:32	120 116-125	1263	160 158-162	0/1
0.44	5:13	39	10:26	127 126-129	1325	156 122-162	1/0
0.50	5:50	37	9:54	130 127-134	1286	162 160-164	0/1
0.56	6:32	41	11:00	137 136-137	1507	163 162-164	0/0
0.63	7:51	1:19	21:01	117 104-135	2459	147 122-166	2/0
0.69	8:27	37	9:49	131 126-137	1286	165 164-166	0/1
0.75	9:06	38	10:11	138 137-139	1405	166 164-168	1/0
0.81	9:50	45	11:58	134 132-135	1604	164 160-168	1/0
0.88	10:47	57	15:10	122 110-135	1851	127 122-164	0/0
0.94	11:27	40	10:35	119 110-126	1260	161 122-170	1/0
1.00	12:05	38	10:13	131 127-134	1337	165 164-166	0/0
1.06	12:44	39	10:25	137 135-139	1428	165 164-166	1/0
1.13	13:25	41	10:50	139 138-140	1506	165 164-166	2/0
1.19	14:05	40	10:35	140 139-141	1481	164 164-164	1/0
1.25	14:42	37	9:53	139 138-139	1374	165 164-166	0/1
1.31	15:25	43	11:25	139 138-139	1588	164 164-164	0/1
1.38	16:00	35	9:28	141 139-142	1334	165 164-166	1/0
1.44	16:39	39	10:27	144 143-145	1506	164 164-164	0/2
1.50	17:17	37	9:55	143 142-143	1419	166 164-166	0/2
1.56	17:55	38	10:09	143 142-144	1451	168 166-170	0/0
1.63	18:48	54	14:21	130 121-140	1865	132 122-170	0/0
1.69	19:29	40	10:46	129 125-134	1390	161 160-162	1/1
1.75	20:07	39	10:18	137 135-138	1410	162 158-164	2/0
1.81	20:49	42	11:10	141 139-142	1575	159 158-162	0/0
1.88	21:28	39	10:22	140 139-142	1450	160 158-162	0/1
1.94	22:11	43	11:33	138 137-140	1594	158 156-160	1/0
2.00	22:50	39	10:22	140 139-141	1450	158 156-160	1/0

Heart

128/145max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 21m, Range 9m, Flat prediction 23:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

156 (170 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.3	162	1.8	19:36	10:42
Walk	13.2	122	0.2	3:03	16:54
Still	1.4	-	-	20	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:29	9:59	42.47%	More
800m	5:05	10:13	47.17%	More
1km	6:21	10:13	48.94%	More
Mile	10:37	10:37	49.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:37	10:37	49.26
5km	36:56	11:53	49.48
5M	1:02:20	12:28	47.97
10km	1:19:10	12:44	47.35
10M	2:13:37	13:22	46.37
Half	2:59:49	13:44	45.08
20M	4:46:24	14:19	44.72
Mara	6:25:27	14:43	44.13

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