Wed 3rd Jul 2019 at 7:00am by Rosehip

Run > Tempo

  • warm
  • Time
    31:43
  • Miles
    2.89
  • Min/mi
    10:58
  • Pacing
    87%
  • WAVA
    50.34
  • Cals
    336
  • Asc(m)
    15
  • Surface
    Road

Notes & Comments

Plan said 20 mins at ~10.10 - 10:30 (Mcmillan tempo pace not Projo "threshold")

Wasn't looking forward to it but came out OK in he end.

Split Summary
===
1) 0.85m - 10:32(12:23/m) 96cal 4.85/6.56mph
2) 1m - 10:14(10:14/m) 118cal 5.87/6.51mph
3) 0.97m - 9:47(10:07/m) 115cal 5.93/6.74mph
4) 0.07m - 1:09(16:53/m) 7cal 3.55/6.29mph
10:32 10:14 9:47 1:09

Pace

7% 2% 15% 13% 56% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
0.13 1:47 1:47 14:16 1/0
0.25 3:15 1:28 11:47 1/1
0.38 4:45 1:30 11:57 0/1
0.50 6:21 1:36 12:50 1/1
0.63 7:50 1:29 11:48 0/1
0.75 9:17 1:27 11:39 0/0
0.88 10:46 1:29 11:52 1/0
1.00 12:04 1:17 10:20 0/1
1.13 13:19 1:15 10:00 0/0
1.25 14:33 1:14 9:55 2/0
1.38 15:49 1:16 10:07 0/1
1.50 17:08 1:19 10:32 1/0
1.63 18:26 1:18 10:24 1/1
1.75 19:44 1:18 10:23 0/1
1.88 21:00 1:17 10:13 1/0
2.00 22:16 1:16 10:06 1/1
2.13 23:33 1:17 10:16 0/2
2.25 24:49 1:16 10:08 0/1
2.38 26:05 1:16 10:05 0/0
2.50 27:20 1:16 10:06 0/2
2.63 28:38 1:17 10:20 1/2
2.75 29:52 1:14 9:54 2/0
2.88 31:31 1:39 13:14 0/0
2.89 31:43 12 16:08 0/0

Heart

144/160max
  • Show Beats/Mile

Elevation

Asc 15m, Range 5m, Flat prediction 31:43
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:28 9:55 40.87% More
800m 5:00 10:03 44.63% More
1km 6:14 10:02 46.52% More
Mile 10:05 10:05 48.89% More

Predictions

Dist Time Per Mile WAVA
1M 8:47 8:47 56.16
5km 34:37 11:09 49.79
5M 1:01:35 12:19 45.72
10km 1:20:07 12:54 44.03
10M 2:22:30 14:15 40.84
Half 3:17:36 15:05 38.49
20M 5:29:45 16:29 36.35
Mara 7:37:14 17:27 34.76

Bespoke Fields

stride length
cadence
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