Thu 17th Oct 2019 at 7:00am by Sorequads

Run > Tempo

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Time
1:29:23
Miles
13.23
Min/mi
6:45
Pacing
84%
WAVA
66.13
Stride(cm)
130
Cadence
183
BPM
159
%MHR
96.3
B/mi
1073
Asc(m)
97
Surface
Road

Notes & Comments

20 min warm up, 20 min solid, 10 min float recovery, 20 min solid to hard, 20 min float warm down. Cheeky 1:27 half. Good session.

Split Summary
===
1) 1m - 8:06(8:06/m) 132/141bpm
2) 1m - 7:48(7:48/m) 141/144bpm
3) 1m - 6:57(6:57/m) 149/165bpm
4) 1m - 6:23(6:23/m) 164/171bpm
5) 1m - 6:10(6:10/m) 166/174bpm
6) 1m - 6:22(6:22/m) 168/171bpm
7) 1m - 6:43(6:43/m) 157/165bpm
8) 1m - 6:26(6:26/m) 160/166bpm
9) 1m - 6:21(6:21/m) 166/170bpm
10) 1m - 6:28(6:28/m) 167/171bpm
11) 1m - 6:40(6:40/m) 166/171bpm
12) 1m - 6:47(6:47/m) 165/169bpm
13) 1m - 6:39(6:39/m) 164/169bpm
14) 0.23m - 1:33(6:38/m) 165/167bpm

8:06 7:48 6:57 6:23 6:10 6:22 6:43 6:26 6:21 6:28 6:40 6:47 6:39 1:33

Pace

45%

15%

14%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:04	4:04	8:09	129 107-137	1051	178 156-194	2/4
1.00	8:04	4:00	8:00	136 132-141	1088	179 164-194	4/4
1.50	11:55	3:50	7:41	141 135-144	1083	179 164-200	3/4
2.00	15:53	3:58	7:56	141 138-144	1119	181 150-198	2/3
2.50	19:46	3:53	7:46	144 139-148	1118	180 166-194	6/0
3.00	22:49	3:04	6:07	155 141-165	949	188 162-210	4/3
3.50	26:09	3:20	6:39	163 157-169	1085	186 168-204	7/3
4.00	29:13	3:04	6:08	165 157-171	1013	188 168-204	0/6
4.50	32:17	3:04	6:08	165 161-169	1013	191 170-208	7/0
5.00	35:23	3:06	6:12	168 165-174	1041	188 168-210	3/2
5.50	38:33	3:09	6:19	167 165-169	1055	189 166-208	0/6
6.00	41:45	3:12	6:25	168 165-171	1077	180 158-198	3/3
6.50	45:09	3:24	6:49	159 156-165	1083	181 140-206	8/1
7.00	48:28	3:18	6:37	155 151-157	1025	182 162-202	0/8
7.50	51:44	3:17	6:34	155 148-165	1017	184 156-206	6/1
8.00	54:54	3:10	6:20	164 162-166	1039	187 170-212	4/2
8.50	58:05	3:11	6:22	164 161-166	1043	188 168-208	1/6
9.00	1:01:14	3:09	6:17	167 166-170	1051	186 166-210	2/3
9.50	1:04:31	3:17	6:34	168 165-171	1104	181 156-204	9/0
10.00	1:07:42	3:11	6:21	167 164-169	1061	183 154-202	0/8
10.50	1:10:58	3:16	6:32	169 166-171	1103	180 158-202	4/2
11.00	1:14:23	3:25	6:50	164 161-166	1120	184 166-202	4/3
11.50	1:17:48	3:26	6:52	164 162-168	1125	178 154-202	4/4
12.00	1:21:10	3:22	6:44	166 164-169	1118	181 158-198	4/1
12.50	1:24:30	3:19	6:38	163 160-165	1082	181 160-198	0/6
13.00	1:27:49	3:20	6:39	166 161-169	1104	181 154-196	7/3
13.23	1:29:23	1:34	6:42	165 163-167	1106	179 162-196	0/5

Heart

159/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 97m, Range 17m, Flat prediction 1:29:23

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

183 (212 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	71.1	187	9.5	1:03:33	6:42
Walk	28.9	171	3.8	25:50	6:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:16	5:04	59.24%	More
800m	2:50	5:41	60.37%	More
1km	3:32	5:42	63.20%	More
Mile	5:52	5:52	65.96%	More
5k	19:42	6:20	66.74%	More
5 miles	31:41	6:20	67.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:47	5:47	66.92
5km	19:15	6:12	68.28
5M	31:52	6:22	67.13
10km	40:07	6:27	66.68
10M	1:06:26	6:39	66.55
Half	1:28:27	6:45	65.63
20M	2:18:31	6:56	66.40
Mara	3:04:25	7:02	66.51

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