Mon 9th Dec 2019 at 11:00am by Simon B

Run > Tempo

  • windy
  • Time
    30:14
  • Miles
    4.05
  • Min/mi
    7:28
  • Pacing
    79%
  • WAVA
    63.47
  • Stride(cm)
    133
  • Cals
    381
  • Cadence
    162
  • BPM
    146
  • %MHR
    85.6
  • B/mi
    1093
  • Asc(m)
    28
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.62m - 4:45(7:38/m) 127/142bpm 46cal 7.86/8.77mph
2) 0.62m - 4:25(7:07/m) 140/155bpm 52cal 8.44/8.85mph
3) 0.62m - 4:27(7:09/m) 153/156bpm 59cal 8.39/8.89mph
4) 0.62m - 4:45(7:38/m) 156/162bpm 64cal 7.86/8.45mph
5) 0.62m - 4:46(7:41/m) 157/162bpm 65cal 7.81/7.91mph
6) 0.62m - 4:44(7:37/m) 154/158bpm 63cal 7.89/8.35mph
7) 0.32m - 2:23(7:21/m) 156/160bpm 32cal 8.16/9.23mph
4:45 4:25 4:27 4:45 4:46 4:44 2:23

Pace

2% 2% 97%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 58 58 7:47 106 79-124 825 160 108-170 1/0
0.25 1:57 59 7:51 127 125-130 996 161 160-162 0/0
0.38 2:58 1:00 8:04 132 130-137 1064 161 156-164 1/1
0.50 4:23 1:26 +29 11:24 138 132-142 1574 159 122-166 1/1
0.63 5:15 52 6:55 138 135-141 955 166 164-166 0/1
0.75 6:54 1:39 +47 13:11 121 89-142 1595 159 122-166 0/0
0.88 7:48 54 7:15 135 123-144 979 164 162-164 0/1
1.00 8:43 55 7:19 144 141-146 1053 162 160-164 1/0
1.13 9:37 54 7:14 147 145-149 1064 162 154-164 0/2
1.25 10:29 52 6:53 152 148-155 1045 165 162-166 0/1
1.38 11:22 53 7:04 152 150-153 1075 162 158-164 0/3
1.50 12:17 55 7:17 152 150-153 1108 163 162-164 1/2
1.63 13:10 54 7:08 153 152-154 1092 164 162-166 0/2
1.75 14:02 52 6:58 155 153-156 1079 164 164-164 0/1
1.88 14:57 54 7:15 152 149-155 1103 164 162-166 2/0
2.00 15:52 55 7:22 152 150-153 1120 163 162-164 1/1
2.13 16:48 56 7:25 152 149-155 1127 162 160-164 1/0
2.25 17:46 58 7:45 156 154-158 1209 163 158-166 0/1
2.38 18:45 1:00 7:56 158 157-159 1254 162 160-164 0/1
2.50 19:43 58 7:44 160 158-162 1239 163 162-164 2/0
2.63 20:41 58 7:43 159 158-162 1228 162 160-162 1/1
2.75 21:39 57 7:37 157 156-159 1197 161 160-162 5/0
2.88 22:37 58 7:48 156 155-158 1216 161 158-162 2/0
3.00 23:36 59 7:51 154 153-155 1208 163 160-166 1/0
3.13 24:32 56 7:26 154 153-155 1146 163 162-164 1/1
3.25 25:31 1:00 7:58 150 147-153 1194 160 144-164 1/0
3.38 26:26 54 7:14 152 151-154 1100 162 160-164 1/1
3.50 27:26 1:00 8:00 154 153-157 1231 163 162-164 1/0
3.63 28:22 56 7:29 157 156-158 1175 160 152-164 1/0
3.75 29:18 56 7:27 157 155-160 1171 162 160-164 0/1
3.88 30:15 57 7:38 155 154-156 1183 162 162-164 2/1
4.00 31:10 56 7:24 157 155-160 1162 161 160-164 0/1
4.05 31:31 21 6:35 158 157-159 1039 163 160-164 0/1

Heart

146/162max
  • Show Beats/Mile

Elevation

Asc 28m, Range 13m, Flat prediction 30:14
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

162 (170 max) Stride Length: 133cm Run: 98.5% Walk: 1.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 6:58 47.64% More
800m 3:30 7:03 55.33% More
1km 4:23 7:04 57.56% More
Mile 7:07 7:07 60.27% More
5k 23:10 7:27 63.08% More

Predictions

Dist Time Per Mile WAVA
1M 6:52 6:52 62.52
5km 22:50 7:21 63.98
5M 37:48 7:34 62.94
10km 47:36 7:40 62.42
10M 1:18:49 7:53 62.31
Half 1:44:56 8:01 61.45
20M 2:44:19 8:13 62.18
Mara 3:38:46 8:21 62.28
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