Sun 16th Jun 2019 at 10:00am by slowblonde
Run > Tempo
-
Time
1:05:45
-
Miles
6.01
-
Min/mi
10:56
-
Pacing
85%
-
WAVA
45.65
-
Stride(cm)
84
-
Cals
601
-
Cadence
176
-
BPM
147
-
%MHR
81.7
-
B/mi
1610
-
Surface
Road
Notes & Comments
Tempo loops @ Loughmoss then run home
Split Summary
===
1) 1m - 11:18(11:18/m) 128/143bpm 85cal 5.31/6.95mph
2) 1m - 11:14(11:14/m) 141/154bpm 97cal 5.34/6.97mph
3) 1m - 10:33(10:33/m) 153/173bpm 101cal 5.69/7.53mph
4) 1m - 10:56(10:56/m) 157/166bpm 107cal 5.49/6.2mph
5) 1m - 11:15(11:15/m) 155/163bpm 107cal 5.34/6.2mph
6) 1m - 10:28(10:28/m) 160/167bpm 104cal 5.74/6.82mph
7) 0.01m - 2(3:48/m) 160/160bpm 15.8/6.85mph
11:18 11:14 10:33 10:56 11:15 10:28 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:58 |
2:58 |
11:52 |
118 83-130 |
1400 |
174 122-180 |
0.50 |
5:47 |
2:49 |
11:15 |
126 121-131 |
1418 |
176 174-180 |
0.75 |
9:01 |
3:14 |
12:58 |
132 117-142 |
1711 |
159 116-180 |
1.00 |
11:17 |
2:16 |
9:05 |
132 114-139 |
1198 |
184 116-196 |
1.25 |
13:30 |
2:12 |
8:50 |
136 132-139 |
1201 |
187 184-190 |
1.50 |
16:38 |
3:09 |
12:34 |
137 117-146 |
1722 |
153 118-190 |
1.75 |
19:23 |
2:45 |
11:00 |
146 139-151 |
1606 |
179 174-182 |
2.00 |
22:31 |
3:08 |
12:33 |
141 122-154 |
1769 |
169 118-190 |
2.25 |
24:34 |
2:02 |
8:09 |
154 143-173 |
1255 |
190 186-194 |
2.50 |
27:36 |
3:02 |
12:10 |
149 134-160 |
1812 |
170 118-194 |
2.75 |
30:24 |
2:48 |
11:13 |
154 151-158 |
1727 |
182 180-186 |
3.00 |
33:04 |
2:40 |
10:40 |
157 153-162 |
1674 |
184 180-190 |
3.25 |
36:05 |
3:00 |
12:02 |
150 134-162 |
1805 |
164 118-184 |
3.50 |
38:46 |
2:41 |
10:45 |
160 156-165 |
1720 |
183 180-188 |
3.75 |
41:27 |
2:41 |
10:45 |
158 157-161 |
1698 |
182 176-186 |
4.00 |
44:00 |
2:32 |
10:10 |
156 153-159 |
1586 |
183 180-186 |
4.25 |
46:46 |
2:46 |
11:03 |
155 150-157 |
1713 |
179 122-186 |
4.50 |
49:47 |
3:01 |
12:04 |
152 140-161 |
1834 |
170 114-188 |
4.75 |
52:28 |
2:41 |
10:45 |
155 151-163 |
1665 |
182 180-188 |
5.00 |
55:14 |
2:47 |
11:06 |
160 155-162 |
1777 |
184 180-186 |
5.25 |
58:01 |
2:47 |
11:08 |
155 143-164 |
1726 |
170 120-188 |
5.50 |
1:00:43 |
2:42 |
10:47 |
162 158-167 |
1747 |
183 178-186 |
5.75 |
1:03:37 |
2:54 +15
|
11:37 |
162 156-166 |
1882 |
180 118-186 |
6.00 |
1:05:55 |
2:18 |
9:11 |
162 160-166 |
1487 |
185 180-188 |
6.01 |
1:05:59 |
4 |
8:32 |
160 160-160 |
1366 |
186 186-186 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:01 |
44.34% |
More |
800m |
4:26 |
8:55 |
44.21% |
More |
1km |
6:05 |
9:47 |
41.98% |
More |
Mile |
10:21 |
10:21 |
42.10% |
More |
5k |
33:29 |
10:47 |
45.46% |
More |
5 miles |
54:36 |
10:55 |
45.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:00 |
10:00 |
43.57 |
5km |
32:53 |
10:35 |
46.30 |
5M |
54:12 |
10:50 |
45.81 |
10km |
1:08:06 |
10:58 |
45.63 |
10M |
1:52:13 |
11:13 |
45.50 |
Half |
2:29:01 |
11:23 |
44.68 |
20M |
3:52:22 |
11:37 |
44.96 |
Mara |
5:08:32 |
11:47 |
44.75 |
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