Fri 3rd Jan 2020 at 7:00am by Rrunner

Run > Tempo
  • Amazing
  • Time
    36:00
  • Miles
    4.62
  • Min/mi
    7:48
  • Pacing
    88%
  • WAVA
    56.39
  • Stride(cm)
    128
  • Cals
    504
  • Cadence
    161
  • BPM
    165
  • %MHR
    89.4
  • B/mi
    1288
  • Asc(m)
    39
  • Surface
    Road

Notes & Comments

4x6min with 3min recovery.

Aiming for 4:30m/km pace which is slower that I've done for tempo for some time. Having said that I think I set the correct target as it was hard work but I wasn't blowing out of my arse all the way round.

Good first session back.

Split Summary
===
1) 1.34km - 6:00(4:29/km) 155/164bpm 79cal 13.38/14.24kmph
2) 0.53km - 3:00(5:42/km) 159/167bpm 40cal 10.52/13.6kmph
3) 1.33km - 6:00(4:30/km) 167/174bpm 85cal 13.32/13.74kmph
4) 0.51km - 3:00(5:53/km) 166/172bpm 42cal 10.2/13.44kmph
5) 1.34km - 6:00(4:29/km) 172/176bpm 88cal 13.38/14.18kmph
6) 0.52km - 3:00(5:44/km) 163/175bpm 41cal 10.45/13.4kmph
7) 1.34km - 6:00(4:29/km) 171/177bpm 88cal 13.4/13.71kmph
8) 0.54km - 3:00(5:36/km) 164/174bpm 41cal 10.72/13.47kmph
6:00 3:00 6:00 3:00 6:00 3:00 6:00 3:00

Pace

27% 59% 13%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 51 51 6:50 146 139-154 998 166 164-170 0/2
0.25 1:47 56 7:25 156 153-158 1156 164 162-166 1/0
0.38 2:43 56 7:29 157 155-159 1174 164 162-166 1/1
0.50 3:38 55 7:21 155 154-157 1140 164 162-166 0/2
0.63 4:35 56 7:32 156 154-159 1175 163 160-166 3/0
0.75 5:27 52 7:00 157 154-160 1099 165 164-166 0/2
0.88 6:26 59 7:52 162 156-167 1274 161 156-164 0/0
1.00 7:36 1:10 9:20 158 155-161 1476 159 158-162 2/0
1.13 8:43 1:07 8:54 158 156-159 1406 159 158-160 0/2
1.25 9:40 57 7:36 161 159-164 1224 162 160-166 2/1
1.38 10:35 55 7:21 162 161-165 1191 163 160-164 1/0
1.50 11:28 53 7:02 166 163-169 1168 163 162-164 0/1
1.63 12:23 55 7:20 166 165-168 1217 164 162-164 1/0
1.75 13:18 55 7:22 170 166-173 1252 161 158-164 1/2
1.88 14:13 55 7:22 171 169-173 1259 162 158-162 0/2
2.00 15:10 57 7:34 171 169-173 1295 163 162-166 3/0
2.13 16:25 1:15 9:57 166 161-172 1652 156 120-160 0/2
2.25 17:33 1:08 9:06 166 161-169 1511 160 158-162 0/0
2.38 18:31 58 7:43 168 164-170 1295 162 158-166 2/1
2.50 19:26 56 7:25 169 164-172 1255 162 160-164 0/2
2.63 20:23 57 7:33 170 167-173 1284 162 160-164 2/1
2.75 21:17 54 7:09 169 163-172 1207 163 160-166 0/1
2.88 22:08 52 6:54 173 171-175 1194 163 160-164 0/1
3.00 23:03 54 7:14 175 173-176 1265 162 160-164 2/0
3.13 23:57 54 7:13 175 173-176 1262 161 158-164 0/2
3.25 25:10 1:14 9:49 165 159-175 1619 148 118-162 1/1
3.38 26:17 1:07 8:53 162 157-167 1440 159 156-160 2/0
3.50 27:15 58 7:48 164 162-165 1278 162 158-166 0/2
3.63 28:10 55 7:21 168 161-171 1234 162 160-164 0/0
3.75 29:05 55 7:18 170 169-172 1240 162 160-164 2/1
3.88 30:00 55 7:22 171 169-172 1259 163 162-164 0/1
4.00 30:56 56 7:25 174 173-175 1291 162 160-164 3/0
4.13 31:50 54 7:14 175 174-176 1267 162 158-164 0/1
4.25 32:43 52 6:58 174 174-175 1212 163 162-164 0/0
4.38 33:51 1:08 9:05 167 162-173 1517 153 118-164 2/0
4.50 34:55 1:04 8:35 163 160-165 1399 159 158-160 0/2
4.63 36:01 1:06 8:46 164 162-166 1438 160 158-160 2/1

Heart

165/176max
  • Show Beats/Mile

Elevation

Asc 39m, Range 3m, Flat prediction 36:00
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

161 (170 max) Stride Length: 128cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.5 161 4.6 35:28 7:44
Walk 1.5 120 0 33 13:26

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:01 44.17% More
800m 3:32 7:07 50.09% More
1km 4:29 7:12 51.80% More
Mile 7:28 7:28 53.34% More
5k 23:48 7:40 56.84% More

Predictions

Dist Time Per Mile WAVA
1M 6:58 6:58 57.15
5km 23:31 7:34 57.54
5M 39:11 7:50 56.06
10km 49:29 7:58 55.37
10M 1:22:28 8:15 54.84
Half 1:50:12 8:25 53.84
20M 2:53:33 8:41 54.17
Mara 3:51:54 8:51 54.06

Bespoke Fields

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Volume (kg)
TE
RPE 7
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