Fri 4th Oct 2019 at 3:00pm by iceblue
Run > Tempo
- windy
-
Time
1:14:46
-
Miles
9.05
-
Min/mi
8:16
-
Pacing
89%
-
WAVA
64.76
-
Stride(cm)
109
-
Cals
588
-
Cadence
178
-
BPM
135
-
%MHR
79.2
-
B/mi
1118
-
Asc(m)
143
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:24(9:24/m) 134/156bpm 82cal 6.38/6.85mph
2) 1m - 9:12(9:12/m) 124/132bpm 70cal 6.52/6.82mph
3) 1m - 8:56(8:56/m) 125/129bpm 65cal 6.72/7.08mph
4) 0.12m - 1:05(9:11/m) 127/129bpm 8cal 6.53/6.49mph
5) 1m - 7:25(7:25/m) 138/146bpm 67cal 8.09/8.95mph
6) 1m - 7:11(7:11/m) 145/157bpm 70cal 8.36/8.64mph
7) 1m - 7:11(7:11/m) 147/151bpm 70cal 8.36/8.6mph
8) 1m - 7:20(7:20/m) 147/151bpm 71cal 8.18/8.56mph
9) 1m - 8:48(8:48/m) 135/147bpm 58cal 6.82/7.93mph
10) 0.93m - 8:13(8:49/m) 125/130bpm 27cal 6.81/7.14mph
4 mile tempo from Davaar House to sheepfanks finishing at the war memorial. Meant to do 5 but hit the wind on the last mile and decided to call it a day. Feeling left leg. Pace Ok I suppose, first speed after marathon.
9:24 9:12 8:56 1:05 7:25 7:11 7:11 7:20 8:48 8:13
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:30 |
2:30 |
9:59 |
138 106-156 |
1377 |
172 120-182 |
7/32 |
0.50 |
4:48 |
2:18 |
9:12 |
141 127-151 |
1296 |
178 174-182 |
2/12 |
0.75 |
7:06 |
2:19 |
9:14 |
132 121-139 |
1219 |
176 174-178 |
3/0 |
1.00 |
9:24 |
2:18 |
9:12 |
121 116-126 |
1112 |
174 172-178 |
1/2 |
1.25 |
11:49 |
2:25 |
9:39 |
124 121-129 |
1197 |
172 170-174 |
4/1 |
1.50 |
14:07 |
2:18 |
9:12 |
127 123-131 |
1168 |
175 170-178 |
2/4 |
1.75 |
16:23 |
2:16 |
9:03 |
123 119-125 |
1114 |
174 170-176 |
8/3 |
2.00 |
18:36 |
2:13 |
8:53 |
123 117-126 |
1092 |
175 174-176 |
4/10 |
2.25 |
20:48 |
2:12 |
8:47 |
123 116-126 |
1081 |
176 174-176 |
4/2 |
2.50 |
23:02 |
2:14 |
8:57 |
124 122-125 |
1110 |
176 174-176 |
4/1 |
2.75 |
25:16 |
2:14 |
8:55 |
126 123-129 |
1124 |
176 174-176 |
3/8 |
3.00 |
27:33 |
2:17 |
9:07 |
127 126-128 |
1158 |
174 172-176 |
6/1 |
3.25 |
29:35 |
2:03 |
8:11 |
129 125-133 |
1056 |
178 174-184 |
2/6 |
3.50 |
31:28 |
1:53 |
7:31 |
132 130-133 |
992 |
181 178-186 |
1/1 |
3.75 |
33:19 |
1:51 |
7:25 |
141 128-146 |
1046 |
182 178-186 |
1/2 |
4.00 |
35:09 |
1:50 |
7:20 |
141 138-146 |
1034 |
180 178-182 |
3/2 |
4.25 |
37:01 |
1:52 |
7:26 |
143 139-147 |
1063 |
181 178-186 |
1/2 |
4.50 |
38:51 |
1:50 |
7:20 |
146 143-148 |
1070 |
180 178-184 |
1/1 |
4.75 |
40:36 |
1:45 |
7:01 |
142 133-148 |
996 |
184 180-186 |
6/3 |
5.00 |
42:23 |
1:47 |
7:09 |
149 144-157 |
1065 |
182 178-186 |
3/5 |
5.25 |
44:10 |
1:47 |
7:06 |
147 145-150 |
1045 |
184 180-188 |
10/1 |
5.50 |
45:59 |
1:49 |
7:16 |
147 145-150 |
1068 |
185 180-188 |
1/7 |
5.75 |
47:46 |
1:47 |
7:10 |
148 146-150 |
1059 |
182 178-186 |
13/2 |
6.00 |
49:33 |
1:46 |
7:06 |
148 143-151 |
1050 |
183 178-186 |
2/15 |
6.25 |
51:25 |
1:53 |
7:30 |
147 144-151 |
1103 |
179 176-186 |
5/2 |
6.50 |
53:13 |
1:47 |
7:10 |
146 144-149 |
1046 |
183 178-188 |
1/4 |
6.75 |
55:01 |
1:48 |
7:13 |
146 145-148 |
1054 |
185 180-186 |
1/3 |
7.00 |
56:51 |
1:50 |
7:19 |
148 147-151 |
1083 |
185 182-188 |
2/2 |
7.25 |
58:48 |
1:57 |
7:49 |
146 143-147 |
1142 |
178 176-184 |
4/1 |
7.50 |
1:01:01 |
2:13 |
8:51 |
142 137-145 |
1258 |
175 170-176 |
7/3 |
7.75 |
1:03:14 |
2:13 |
8:53 |
133 128-142 |
1183 |
175 172-176 |
1/4 |
8.00 |
1:05:29 |
2:15 |
9:00 |
129 127-131 |
1160 |
175 172-178 |
5/5 |
8.25 |
1:07:44 |
2:14 |
8:57 |
127 123-129 |
1138 |
175 168-178 |
3/3 |
8.50 |
1:09:54 |
2:11 |
8:43 |
123 121-124 |
1072 |
177 174-178 |
7/3 |
8.75 |
1:12:03 |
2:08 |
8:33 |
126 122-128 |
1078 |
178 176-182 |
3/3 |
9.00 |
1:14:19 |
2:16 |
9:05 |
124 122-128 |
1126 |
177 174-178 |
5/1 |
9.05 |
1:14:46 |
27 |
8:57 |
125 123-126 |
1119 |
178 178-178 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
178 |
9 |
1:14:43 |
8:16 |
Walk |
0.1 |
120 |
0 |
3 |
12:04 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:59 |
54.15% |
More |
800m |
3:31 |
7:05 |
58.64% |
More |
1km |
4:24 |
7:04 |
61.12% |
More |
Mile |
7:06 |
7:06 |
64.40% |
More |
5k |
22:26 |
7:13 |
71.21% |
More |
5 miles |
37:54 |
7:35 |
68.77% |
More |
10k |
48:40 |
7:50 |
67.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:14 |
7:14 |
63.19 |
5km |
24:04 |
7:45 |
66.36 |
5M |
39:52 |
7:58 |
65.36 |
10km |
50:11 |
8:05 |
65.01 |
10M |
1:23:07 |
8:19 |
64.59 |
Half |
1:50:39 |
8:27 |
63.32 |
20M |
2:53:17 |
8:40 |
63.52 |
Mara |
3:50:42 |
8:48 |
63.12 |
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