Wed 28th Nov 2018 at 6:00pm by tipsku

Run > Tempo

breezy
cold

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Time
27:29
Miles
3.41
Min/mi
8:04
Pacing
66%
WAVA
59.74
Stride(cm)
111
Cals
245
Cadence
179
BPM
163
%MHR
87
B/mi
1311
Asc(m)
72
Surface
Trail

Notes & Comments

W1, 5k Tempo Run @10k Pace
Tempo run at 7:50 min/mi or 4:52 min/km, current 10k pace. Tagged along with the fast group at uni, they were easily cruising while I was running at 10k pace. Good incentive to keep the pace. Felt good but breathing got harder with time in freezing cold air. Ran 5k at the desired pace, then slowed down to the tram.

Split Summary
===
1) 0.62m - 4:57(7:58/m) 155/169bpm 40cal 7.53/8.25mph
2) 0.62m - 4:49(7:44/m) 168/172bpm 44cal 7.75/8.22mph
3) 0.62m - 4:57(7:59/m) 170/174bpm 46cal 7.52/8.12mph
4) 0.62m - 4:54(7:53/m) 170/175bpm 46cal 7.61/7.85mph
5) 0.62m - 4:48(7:43/m) 171/175bpm 45cal 7.77/8.16mph
6) 0.3m - 3:04(10:14/m) 156/170bpm 24cal 5.86/7.99mph

4:57 4:49 4:57 4:54 4:48 3:04

Pin Map

0mi in 0

Pace

15%

73%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:22	2:22 +1:15	18:54	129 92-154	2438	176 110-196	2/3
0.25	3:19	58	7:41	147 127-163	1128	181 178-188	1/2
0.38	4:18	58	7:47	163 159-164	1268	182 180-186	2/1
0.50	5:16	58	7:46	166 159-168	1290	182 180-184	4/0
0.63	6:13	57	7:36	166 164-168	1261	184 180-192	1/3
0.75	7:09	57	7:32	166 164-167	1251	187 184-190	1/4
0.88	8:07	57	7:38	167 164-169	1274	184 182-186	2/2
1.00	9:07	1:00	8:02	168 166-171	1350	181 176-184	2/2
1.13	10:07	1:00	8:02	170 168-171	1365	181 176-186	3/1
1.25	11:05	57	7:39	170 168-171	1302	182 178-184	4/5
1.38	12:03	59	7:49	170 168-174	1330	183 178-186	3/3
1.50	13:00	57	7:36	167 166-169	1270	181 178-186	3/3
1.63	14:03	1:03	8:25	169 167-171	1422	180 178-184	2/3
1.75	15:03	59	7:55	169 166-171	1339	183 176-186	2/2
1.88	16:02	59	7:56	171 169-172	1356	181 180-184	1/2
2.00	17:03	1:00	8:03	170 168-171	1370	182 180-184	2/2
2.13	18:03	1:00	8:03	168 166-170	1352	181 178-184	2/1
2.25	19:00	57	7:33	170 168-172	1284	181 176-186	2/1
2.38	20:01	1:01	8:07	169 167-170	1372	178 152-194	2/3
2.50	20:58	57	7:37	172 170-174	1311	186 182-196	1/2
2.63	21:54	57	7:32	172 170-173	1297	182 180-184	6/3
2.75	22:53	59	7:53	173 171-174	1364	183 180-186	2/3
2.88	23:54	1:01	8:06	172 170-173	1394	181 176-184	4/1
3.00	24:52	58	7:44	171 169-173	1323	181 178-186	2/3
3.13	25:51	59	7:50	168 166-171	1316	176 158-184	1/5
3.25	27:02	1:11	9:24	160 158-164	1504	173 138-180	2/1
3.38	28:52	1:51 +37	14:47	152 126-165	2247	167 132-182	6/2
3.41	29:21	29	15:23	138 137-139	2123	127 94-170	0/1

Heart

163/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 72m, Range 10m, Flat prediction 27:29

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

179 (196 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.4	181	3.4	26:46	8:09
Walk	6.5	130	0	1:58	42:58
Pause	2.1	-	-	37	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:28	45.64%	More
800m	3:47	7:37	49.87%	More
1km	4:45	7:39	52.01%	More
Mile	7:44	7:44	55.26%	More
5k	24:28	7:53	60.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:06	7:06	60.17
5km	24:48	7:59	60.18
5M	41:56	8:23	57.95
10km	53:19	8:35	57.01
10M	1:30:09	9:01	55.40
Half	2:01:28	9:16	53.63
20M	3:13:48	9:41	52.77
Mara	4:21:06	9:58	51.82

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wind	SE 8 kph, -3°C