Fri 14th Sep 2018 at 7:00am by northernslowcoach

Run > Tempo

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Time
30:01
Miles
2.67
Min/mi
11:15
Pacing
82%
WAVA
45.83
Stride(cm)
88
Cals
320
Cadence
162
BPM
153
%MHR
89.5
B/mi
1721
Surface
Treadmill

Notes & Comments

4 comments

Project Joker tempo run, treadmill incline 1.5: 5 mins at 8.0km/hr, 5 mins at 8.5km/hr, 10 mins at 9.0km/hr, 5 mins at 8.5km/hr, 5 mins at 8.0km/hr

8:21 8:16 9:15 4:09

	Autumnleaves Spiky!
	Bintmcskint Good running, NSC. And on a treadmill!
	snogard You have to heard to treadmill run a session like that well done
	snogard Hard not heard

Pace

83%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:16	1:16	10:05	126 99-145	1270	155 152-158
0.25	2:19	1:03	8:25	142 137-145	1195	156 156-156
0.38	3:20	1:01	8:10	142 139-144	1159	156 154-156
0.50	4:21	1:01	8:08	139 137-141	1130	157 154-160
0.63	5:22	1:01	8:05	141 139-144	1139	157 156-160
0.75	6:22	1:00	8:02	148 146-149	1188	160 158-160
0.88	7:21	1:00	7:58	149 148-151	1187	160 158-162
1.00	8:21	59	7:54	151 150-152	1193	163 160-166
1.13	9:19	58	7:47	152 150-153	1184	164 160-166
1.25	10:17	58	7:41	153 151-154	1176	164 162-166
1.38	11:35	1:18	10:26	155 153-157	1616	165 162-168
1.50	12:32	58	7:40	156 155-157	1196	165 160-166
1.63	13:40	1:07	8:57	158 156-159	1415	166 164-168
1.75	14:46	1:06	8:51	158 156-159	1399	165 162-168
1.88	15:42	55	7:24	160 158-161	1183	166 164-166
2.00	16:37	56	7:25	159 159-160	1180	166 164-166
2.13	17:34	57	7:32	161 159-161	1214	167 164-170
2.25	18:42	1:08	9:08	160 159-160	1461	166 164-170
2.38	20:10	1:28	11:44	161 156-166	1890	164 160-166
2.50	21:18	1:07	8:59	160 158-164	1438	163 160-166
2.63	22:16	59	7:48	162 159-166	1264	165 160-168
2.75	23:40	1:24	11:10	162 160-164	1808	165 164-166
2.88	24:39	59	7:51	163 161-164	1279	167 166-170
3.00	25:52	1:13	9:46	158 155-161	1542	161 158-166
3.13	27:08	1:16	10:07	161 160-162	1628	162 160-162
3.25	28:08	1:00	7:58	162 159-164	1291	164 162-166
3.38	29:16	1:08	9:05	163 161-165	1480	163 160-166
3.45	30:01	45	9:32	163 162-164	1553	165 164-166

Heart

153/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

162 (170 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	162	3.5	29:55	8:40
Walk	0.0	0	0	0	NAN:00:00
Still	0.3	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:24	51.69%	More
800m	3:48	7:39	54.78%	More
1km	4:51	7:49	55.82%	More
Mile	7:55	7:55	58.30%	More
5k	26:40	8:35	60.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:11	10:11	45.35
5km	35:28	11:25	45.49
5M	59:51	11:58	43.98
10km	1:16:01	12:14	43.35
10M	2:08:18	12:50	42.28
Half	2:52:40	13:11	41.02
20M	4:35:00	13:45	40.48
Mara	6:10:07	14:08	39.81

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