Tue 7th Jan 2020 at 6:00pm by Strutbrother

Run > Tempo

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Time
40:00
Miles
3.62
Min/mi
11:03
Pacing
86%
WAVA
44.98
Stride(cm)
94
Cals
535
Cadence
155
BPM
151
%MHR
84.5
B/mi
1670
Asc(m)
133
Hillscore
8
Surface
Road

Notes & Comments

1 comments

8/10 really enjoyed it! First run with no walking, really pleased, going to call it a tempo run.
===
1) 1m - 12:15(12:15/m) 135/159bpm 144cal 4.9/5.55mph
2) 1m - 11:04(11:04/m) 155/184bpm 153cal 5.42/6.39mph
3) 1m - 10:29(10:29/m) 159/171bpm 148cal 5.72/6.24mph
4) 0.62m - 6:11(9:55/m) 164/174bpm 90cal 6.05/6.85mph

12:15 11:04 10:29 6:11

GimmeMedals
Well done, that’s brill!

Pace

12%

21%

30%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:52	1:52	14:54	111 89-132	1653	155 126-162	5/3
0.25	3:23	1:31	12:10	126 124-129	1533	155 150-160	3/3
0.38	4:47	1:24	11:12	134 129-140	1501	154 150-158	6/4
0.50	6:16	1:29	11:49	128 125-133	1512	156 150-158	3/2
0.63	7:51	1:35	12:43	138 127-142	1754	158 152-162	8/0
0.75	9:16	1:25	11:23	148 139-159	1684	155 148-162	12/0
0.88	10:49	1:33	12:26	149 146-159	1852	155 150-160	8/1
1.00	12:15	1:26	11:26	150 147-153	1714	157 154-160	9/2
1.13	13:40	1:24	11:15	159 147-183	1790	156 146-162	7/1
1.25	14:48	1:08	9:03	161 147-184	1458	156 152-162	1/6
1.38	16:04	1:17	10:13	156 153-158	1593	157 152-162	3/4
1.50	17:19	1:15	9:59	158 154-161	1577	156 150-160	1/1
1.63	18:30	1:11	9:31	149 143-157	1417	155 150-158	0/16
1.75	19:56	1:25	11:22	141 138-144	1603	151 144-158	2/8
1.88	21:40	1:45	13:58	154 144-163	2152	146 142-150	12/0
2.00	23:19	1:39	13:12	163 159-167	2153	151 148-154	8/1
2.13	24:43	1:24	11:11	155 150-160	1734	152 148-156	5/1
2.25	26:06	1:22	11:00	156 151-161	1715	154 152-158	2/1
2.38	27:31	1:26	11:24	161 152-167	1837	154 150-156	4/2
2.50	28:44	1:13	9:41	157 152-161	1519	154 150-156	0/9
2.63	30:03	1:19	10:34	157 152-165	1660	153 148-156	2/3
2.75	31:23	1:19	10:36	168 165-171	1780	156 152-160	8/4
2.88	32:37	1:14	9:54	158 150-166	1565	155 152-158	0/13
3.00	33:48	1:11	9:26	158 153-162	1491	157 154-160	1/9
3.13	34:57	1:09	9:14	159 156-162	1467	158 154-162	0/9
3.25	36:20	1:23	11:03	155 149-160	1712	155 152-158	6/10
3.38	37:41	1:21	10:46	167 158-172	1798	157 152-160	1/2
3.50	38:51	1:11	9:27	171 169-174	1617	158 152-162	2/2
3.62	40:01	1:10	9:19	170 167-172	1583	160 154-166	3/7

Heart

151/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 133m, Range 54m, Flat prediction 38:23

Elevation Graph

Biggest Climbs (m)	Min/mi
47 4.5%	11:54
28 5.0%	12:57
10 3.7%	10:23
See your biggest climbs

Cadence

155 (166 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.9	155	3.5	37:33	10:52
Walk	5.8	144	0.2	2:20	13:37
Still	0.3	-	-	8	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:17	37.21%	More
800m	4:48	9:39	42.45%	More
1km	6:04	9:46	43.76%	More
Mile	9:55	9:55	45.40%	More
5k	33:31	10:47	45.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:14	10:14	44.02
5km	34:01	10:57	45.10
5M	56:20	11:16	44.44
10km	1:10:55	11:25	44.13
10M	1:57:27	11:45	44.09
Half	2:36:22	11:56	43.51
20M	4:04:52	12:15	44.03
Mara	5:26:00	12:27	44.10

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