Wed 19th Dec 2018 at 7:00am by Sorequads
Run > Tempo
-
Time
1:02:11
-
Miles
9.29
-
Min/mi
6:42
-
Pacing
40%
-
WAVA
65.53
-
Stride(cm)
127
-
Cadence
189
-
BPM
154
-
%MHR
93.3
-
B/mi
1031
-
Asc(m)
68
-
Surface
Road
Notes & Comments
Middle4M at LT on track. Solo and 10mph winds. Really pleased with 6:00, 6:00, 6:02, 6:04
Split Summary
===
1) 1m - 7:52(7:52/m) 137/142bpm
2) 1m - 7:33(7:33/m) 142/145bpm
3) 1m - 10:03(10:03/m) 139/158bpm
4) 1m - 5:47(5:47/m) 161/165bpm
5) 1m - 5:48(5:48/m) 166/175bpm
6) 1m - 5:45(5:45/m) 172/178bpm
7) 1m - 5:49(5:49/m) 179/191bpm
8) 1m - 11:32(11:32/m) 144/191bpm
9) 1m - 7:33(7:33/m) 147/152bpm
10) 0.29m - 2:29(8:41/m) 146/149bpm
7:52 7:33 10:03 5:47 5:48 5:45 5:49 11:32 7:33 2:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:14 |
2:14 |
8:54 |
182 148-232 |
1/1 |
0.50 |
4:09 |
1:55 |
7:42 |
182 164-254 |
2/1 |
0.75 |
6:07 |
1:58 |
7:51 |
181 166-194 |
3/2 |
1.00 |
7:52 |
1:45 |
7:01 |
183 172-200 |
2/2 |
1.25 |
9:40 |
1:48 |
7:14 |
181 164-198 |
2/2 |
1.50 |
11:47 |
2:07 |
8:28 |
185 172-206 |
4/3 |
1.75 |
13:42 |
1:54 |
7:37 |
184 166-202 |
1/2 |
2.00 |
15:25 |
1:44 |
6:54 |
183 172-194 |
3/2 |
2.25 |
17:19 |
1:54 |
7:36 |
184 168-198 |
1/4 |
2.50 |
18:46 |
1:27 |
5:47 |
185 166-202 |
1/0 |
2.75 |
22:55 |
4:09 |
16:36 |
201 166-254 |
1/3 |
3.00 |
25:28 |
2:33 |
10:14 |
205 184-254 |
1/2 |
3.25 |
26:55 |
1:27 |
5:49 |
197 176-218 |
1/2 |
3.50 |
28:22 |
1:26 |
5:45 |
200 182-218 |
1/2 |
3.75 |
29:47 |
1:26 |
5:43 |
194 170-214 |
1/2 |
4.00 |
31:15 |
1:27 |
5:50 |
195 176-212 |
2/2 |
4.25 |
32:41 |
1:26 |
5:44 |
196 180-210 |
2/2 |
4.50 |
34:07 |
1:26 |
5:45 |
196 182-218 |
2/1 |
4.75 |
35:33 |
1:26 |
5:46 |
193 176-214 |
2/1 |
5.00 |
37:02 |
1:29 |
5:54 |
194 170-214 |
2/1 |
5.25 |
38:29 |
1:27 |
5:49 |
197 180-212 |
2/1 |
5.50 |
39:55 |
1:26 |
5:42 |
183 154-212 |
2/1 |
5.75 |
41:22 |
1:27 |
5:49 |
196 180-214 |
2/1 |
6.00 |
42:48 |
1:26 |
5:43 |
193 166-214 |
2/1 |
6.25 |
44:16 |
1:27 |
5:50 |
198 180-216 |
2/2 |
6.50 |
45:43 |
1:28 |
5:51 |
197 176-214 |
2/2 |
6.75 |
47:09 |
1:26 |
5:43 |
197 176-214 |
2/2 |
7.00 |
48:37 |
1:28 |
5:50 |
202 176-228 |
1/2 |
7.25 |
53:59 |
5:23 |
21:31 |
183 152-210 |
2/0 |
7.50 |
56:22 |
2:23 |
9:31 |
184 166-204 |
3/1 |
7.75 |
58:18 |
1:56 |
7:42 |
180 164-194 |
5/2 |
8.00 |
1:00:09 |
1:51 |
7:25 |
180 164-202 |
2/1 |
8.25 |
1:02:02 |
1:53 |
7:32 |
183 168-202 |
1/1 |
8.50 |
1:03:54 |
1:52 |
7:28 |
186 162-220 |
1/2 |
8.75 |
1:05:59 |
2:05 |
8:20 |
182 168-200 |
2/4 |
9.00 |
1:07:42 |
1:44 |
6:54 |
180 164-194 |
2/4 |
9.25 |
1:09:48 |
2:05 |
8:22 |
177 162-192 |
0/2 |
9.29 |
1:10:11 |
24 |
11:01 |
165 158-172 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
52.1 |
197 |
5 |
36:35 |
7:22 |
Walk |
47.9 |
178 |
4.3 |
33:36 |
7:47 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:23 |
5:34 |
53.64% |
More |
800m |
2:49 |
5:40 |
60.08% |
More |
1km |
3:32 |
5:41 |
62.83% |
More |
Mile |
5:44 |
5:44 |
67.05% |
More |
5k |
17:55 |
5:46 |
72.87% |
More |
5 miles |
33:10 |
6:38 |
64.20% |
More |
10k |
42:17 |
6:48 |
63.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:51 |
5:51 |
65.78 |
5km |
19:28 |
6:16 |
67.08 |
5M |
32:15 |
6:27 |
66.02 |
10km |
40:36 |
6:32 |
65.62 |
10M |
1:07:14 |
6:43 |
65.51 |
Half |
1:29:31 |
6:50 |
64.62 |
20M |
2:20:10 |
7:01 |
65.40 |
Mara |
3:06:38 |
7:07 |
65.49 |
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