Wed 27th Feb 2019 at 12:00pm by Richard-M

Run > Tempo

warm

Follow User
0 👍

Time
23:24
Miles
3.13
Min/mi
7:29
Pacing
91%
WAVA
61.96
Stride(cm)
126
Cals
343
Cadence
171
BPM
147
%MHR
86.7
B/mi
1102
Asc(m)
64
Surface
Mixed

Notes & Comments

Run in the sun - not quite sure what type of run - earning my lunch one really...
Planned to do a couple of km on/off intervals then changed the sequence then the slow km was too fast- tempo run? - hr is more like threshold/vo2max... but at least last km was almost ok - bit hot afterwards - need to stretch and Ice my legs - first full 5k in zero drop-shoes

Split Summary
===
1) 1km - 4:55(4:55/km) 130/140bpm 63cal 12.22/14.82kmph
2) 1km - 4:26(4:26/km) 147/155bpm 66cal 13.54/14.7kmph
3) 1km - 4:58(4:58/km) 147/155bpm 72cal 12.08/16.03kmph
4) 1km - 4:43(4:43/km) 152/156bpm 71cal 12.7/14.77kmph
5) 1km - 4:09(4:09/km) 162/167bpm 68cal 14.48/15.48kmph
6) 0.04km - 13(4:57/km) 164/165bpm 3cal 12.13/15.64kmph

4:55 4:26 4:58 4:43 4:09 13

Pin Map

Imported from file - 2013-10-03

0mi in 0

Pace

37%

36%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:14	109 77-125	898	163 118-166	4/5
0.25	2:04	1:02	8:14	133 126-136	1096	166 166-166	2/4
0.38	3:03	1:00	7:56	136 134-138	1080	169 166-172	2/3
0.50	4:00	57	7:34	137 133-140	1036	171 170-174	3/2
0.63	4:57	57	7:40	139 138-140	1065	170 168-170	2/3
0.75	5:52	54	7:14	142 139-144	1028	172 168-178	4/2
0.88	6:47	55	7:20	145 143-146	1064	176 176-178	2/2
1.00	7:41	54	7:13	148 146-149	1068	175 174-176	2/1
1.13	8:34	53	7:05	150 148-153	1061	176 174-180	3/1
1.25	9:24	50	6:44	153 152-155	1029	178 176-180	3/3
1.38	10:32	1:08	9:04	145 136-155	1316	160 118-178	2/1
1.50	11:26	54	7:09	145 134-150	1036	171 170-172	2/3
1.63	12:27	1:01	8:06	150 148-152	1216	169 166-172	1/2
1.75	13:26	59	7:53	147 146-149	1160	168 166-168	2/2
1.88	14:25	59	7:49	149 147-151	1164	169 168-174	3/4
2.00	15:22	58	7:42	150 149-151	1154	169 168-170	2/2
2.13	16:20	58	7:44	150 148-152	1160	169 168-170	4/4
2.25	17:18	58	7:40	151 149-153	1158	169 168-170	3/2
2.38	18:14	56	7:29	153 151-156	1144	169 168-170	2/4
2.50	19:09	55	7:21	154 153-156	1133	168 168-172	1/2
2.63	19:59	50	6:42	158 156-160	1059	174 172-176	1/1
2.75	20:50	51	6:45	161 159-163	1086	176 174-176	2/2
2.88	21:40	50	6:42	163 162-164	1092	174 174-176	3/4
3.00	22:29	49	6:35	164 163-167	1080	175 172-178	3/1
3.13	23:20	50	6:40	164 163-165	1094	176 170-178	2/2
3.13	23:25	5	11:34	162 161-163	1874	165 162-168	2/0

Heart

147/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 64m, Range 6m, Flat prediction 23:24

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

171 (180 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	171	3.1	23:09	7:26
Walk	1.1	123	0	16	13:19

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:34	49.85%	More
800m	3:18	6:39	57.63%	More
1km	4:08	6:39	60.03%	More
Mile	6:59	6:59	60.53%	More
5k	23:09	7:27	62.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:36	6:36	64.04
5km	23:12	7:28	61.98
5M	39:20	7:52	59.50
10km	50:02	8:03	58.39
10M	1:24:47	8:29	56.94
Half	1:54:22	8:44	55.41
20M	3:02:47	9:08	54.94
Mara	4:06:34	9:25	54.31

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry