Tue 20th Aug 2019 at 7:00pm by RFJ
Run > Tempo
-
Time
15:48
-
Miles
2.26
-
Min/mi
6:59
-
Pacing
92%
-
WAVA
66.77
-
Stride(cm)
124
-
Cals
303
-
Cadence
186
-
BPM
163
-
%MHR
95.3
-
B/mi
1140
-
Asc(m)
21
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 6:58(6:58/m) 157/167bpm 303cal
2) 1m - 7:00(7:00/m) 167/171bpm
3) 0.26m - 1:50(7:10/m) 168/170bpm
Short Tempo run (slower than last week
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
24 |
24 |
6:32 |
113 98-130 |
738 |
184 142-188 |
0/0 |
0.13 |
48 |
24 |
6:20 |
138 129-144 |
873 |
187 186-188 |
0/0 |
0.19 |
1:15 |
27 |
7:12 |
149 145-152 |
1073 |
186 186-186 |
0/0 |
0.25 |
1:43 |
27 |
7:19 |
156 152-160 |
1142 |
186 182-188 |
2/0 |
0.31 |
2:10 |
27 |
7:11 |
161 160-161 |
1157 |
184 182-188 |
2/0 |
0.38 |
2:38 |
28 |
7:33 |
160 160-161 |
1209 |
186 182-188 |
2/0 |
0.44 |
3:06 |
28 |
7:24 |
161 160-163 |
1193 |
185 184-186 |
1/0 |
0.50 |
3:31 |
25 |
6:41 |
163 162-163 |
1089 |
187 186-188 |
0/1 |
0.56 |
3:56 |
25 |
6:42 |
162 161-163 |
1086 |
186 186-188 |
1/0 |
0.63 |
4:23 |
28 |
7:20 |
163 162-164 |
1196 |
186 186-186 |
0/0 |
0.69 |
4:50 |
27 |
7:10 |
162 162-163 |
1162 |
186 182-186 |
1/0 |
0.75 |
5:20 |
29 |
7:51 |
161 161-163 |
1263 |
186 186-186 |
0/1 |
0.81 |
5:45 |
25 |
6:41 |
164 163-165 |
1096 |
186 186-188 |
0/1 |
0.88 |
6:03 |
18 |
4:49 |
165 165-166 |
794 |
187 186-188 |
0/1 |
0.94 |
6:30 |
27 |
7:13 |
167 166-167 |
1206 |
187 186-188 |
0/1 |
1.00 |
6:57 |
27 |
7:10 |
165 163-166 |
1182 |
186 186-188 |
1/0 |
1.06 |
7:24 |
27 |
7:20 |
163 162-163 |
1195 |
186 186-188 |
1/0 |
1.13 |
7:52 |
28 |
7:29 |
164 163-165 |
1227 |
184 182-186 |
0/0 |
1.19 |
8:21 |
29 |
7:36 |
166 164-168 |
1263 |
183 180-184 |
2/0 |
1.25 |
8:47 |
27 |
7:06 |
168 167-169 |
1193 |
184 184-184 |
0/2 |
1.31 |
9:15 |
27 |
7:14 |
166 166-167 |
1202 |
185 182-188 |
0/1 |
1.38 |
9:39 |
25 |
6:33 |
166 165-168 |
1086 |
186 182-188 |
2/0 |
1.44 |
10:06 |
26 |
7:03 |
167 164-169 |
1177 |
187 184-188 |
1/0 |
1.50 |
10:33 |
27 |
7:17 |
169 168-170 |
1232 |
186 186-188 |
0/1 |
1.56 |
11:00 |
27 |
7:12 |
169 168-170 |
1217 |
186 186-186 |
0/2 |
1.63 |
11:24 |
24 |
6:23 |
169 168-171 |
1078 |
187 186-188 |
1/0 |
1.69 |
11:51 |
28 |
7:20 |
170 169-171 |
1247 |
186 186-186 |
0/1 |
1.75 |
12:18 |
27 |
7:05 |
169 168-169 |
1196 |
186 186-186 |
1/0 |
1.81 |
12:42 |
25 |
6:33 |
168 167-168 |
1099 |
186 186-188 |
0/1 |
1.88 |
13:08 |
25 |
6:41 |
167 167-168 |
1117 |
186 186-186 |
0/2 |
1.94 |
13:32 |
24 |
6:32 |
169 167-170 |
1103 |
186 186-188 |
0/2 |
2.00 |
13:57 |
25 |
6:36 |
169 168-170 |
1116 |
187 186-188 |
0/1 |
2.06 |
14:23 |
26 |
6:59 |
169 168-169 |
1180 |
186 186-188 |
0/1 |
2.13 |
14:50 |
27 |
7:12 |
168 167-169 |
1209 |
186 186-188 |
0/0 |
2.19 |
15:17 |
27 |
7:15 |
169 169-170 |
1226 |
186 186-186 |
1/0 |
2.25 |
15:44 |
27 |
7:16 |
169 168-169 |
1228 |
185 174-188 |
0/1 |
2.26 |
15:47 |
3 |
6:33 |
169 169-169 |
1108 |
186 186-186 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
185 |
2.3 |
15:46 |
7:00 |
Walk |
0.1 |
142 |
0 |
1 |
7:40 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:26 |
51.97% |
More |
800m |
3:22 |
6:46 |
58.13% |
More |
1km |
4:14 |
6:49 |
60.09% |
More |
Mile |
6:55 |
6:55 |
62.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:39 |
6:39 |
65.06 |
5km |
22:08 |
7:07 |
66.53 |
5M |
36:40 |
7:20 |
65.42 |
10km |
46:10 |
7:26 |
64.90 |
10M |
1:16:26 |
7:39 |
64.81 |
Half |
1:41:46 |
7:46 |
63.91 |
20M |
2:39:22 |
7:58 |
64.67 |
Mara |
3:32:11 |
8:06 |
64.77 |
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