Wed 5th Dec 2018 at 6:00pm by tipsku

Run > Tempo

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Time
43:31
Miles
5.36
Min/mi
8:07
Pacing
75%
WAVA
60.01
Stride(cm)
110
Cals
454
Cadence
180
Asc(m)
130
Surface
Mixed

Notes & Comments

Week 2: 5 mile tempo run at 8:00-8:10 min/mi
Tempo run week 2, five miles at current half marathon pace. Ran with two people of the fast group, mainly good pacing, managed to get most splits under 5 min/km. Happy with that but the HR monitor was not playing ball. Meh! Would have wanted to see how high it was. Could maintain 3/3 breathing pattern throughout so looking good.

Split Summary
===
1) 0.62m - 5:28(8:47/m) 48cal 6.82/7.68mph
2) 0.62m - 5:13(8:24/m) 54cal 7.14/7.83mph
3) 0.62m - 4:54(7:52/m) 52cal 7.62/7.97mph
4) 0.62m - 4:56(7:56/m) 54cal 7.56/7.91mph
5) 0.62m - 5:04(8:10/m) 55cal 7.35/8.14mph
6) 0.62m - 4:54(7:53/m) 52cal 7.61/8.01mph
7) 0.62m - 4:57(7:59/m) 53cal 7.52/8.06mph
8) 0.62m - 4:52(7:50/m) 53cal 7.65/8.37mph
9) 0.39m - 3:12(8:10/m) 33cal 7.35/7.87mph

5:28 5:13 4:54 4:56 5:04 4:54 4:57 4:52 3:12

Pin Map

0mi in 0

Pace

22%

71%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:33	3:33 +1:08	14:13	180 178-180	3/5
0.50	5:37	2:04	8:16	173 172-178	6/1
0.75	7:45	2:08	8:32	179 170-186	3/5
1.00	9:49	2:04	8:15	180 170-188	2/3
1.25	11:51	2:02	8:09	180 178-186	7/4
1.50	13:50	1:58	7:54	175 172-184	8/8
1.75	15:50	2:00	8:00	176 172-180	9/7
2.00	17:45	1:55	7:39	184 180-186	10/8
2.25	19:45	2:00	8:01	180 172-186	6/6
2.50	21:45	2:00	7:58	182 172-186	3/6
2.75	23:58	2:13	8:52	178 174-180	11/8
3.00	25:54	1:56	7:46	180 168-182	5/8
3.25	28:13	2:19 +18	9:15	173 168-180	5/3
3.50	30:10	1:57	7:46	177 172-184	6/7
3.75	32:04	1:55	7:39	186 174-188	5/7
4.00	34:03	1:59	7:57	179 174-186	10/6
4.25	36:08	2:05	8:20	181 178-186	6/7
4.50	38:03	1:54	7:38	178 164-190	4/6
4.75	40:01	1:59	7:54	182 180-190	4/4
5.00	42:01	1:59	7:56	184 180-188	5/2
5.25	43:58	1:58	7:50	181 172-188	3/7
5.36	44:58	1:00	8:48	183 182-188	5/1

Elevation

Asc 130m, Range 14m, Flat prediction 43:31

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

180 (190 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	5.4	44:58	8:23
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:29	45.47%	More
800m	3:48	7:39	49.65%	More
1km	4:47	7:42	51.70%	More
Mile	7:49	7:49	54.67%	More
5k	24:59	8:03	59.73%	More
5 miles	40:23	8:05	60.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:49	6:49	62.67
5km	23:50	7:40	62.63
5M	40:18	8:04	60.30
10km	51:14	8:15	59.33
10M	1:26:36	8:40	57.67
Half	1:56:40	8:54	55.84
20M	3:06:07	9:18	54.95
Mara	4:10:43	9:34	53.96

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