Thu 30th Jan 2020 at 5:00pm by RFJ
Run > Tempo
-
Time
16:54
-
Miles
2.26
-
Min/mi
7:29
-
Pacing
91%
-
WAVA
62.42
-
Stride(cm)
118
-
Cadence
182
-
BPM
160
-
%MHR
93.5
-
B/mi
1195
-
Asc(m)
21
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:36(7:38/m) 148/166bpm 90/92rpm 7.87/8.7mph
2) 1m - 7:23(7:24/m) 169/172bpm 91/94rpm 8.11/9.82mph
short sharp tempo and stress buster
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
29 |
29 |
7:39 |
105 87-123 |
803 |
177 90-184 |
0/0 |
0.13 |
58 |
29 |
7:44 |
139 124-146 |
1075 |
181 180-184 |
0/0 |
0.19 |
1:28 |
31 |
8:10 |
140 138-141 |
1144 |
180 180-182 |
0/0 |
0.25 |
1:59 |
30 |
8:04 |
140 140-141 |
1130 |
182 180-184 |
2/0 |
0.31 |
2:29 |
30 |
8:01 |
142 140-145 |
1139 |
178 174-180 |
2/0 |
0.38 |
2:59 |
31 |
8:09 |
144 139-145 |
1173 |
181 180-184 |
2/0 |
0.44 |
3:30 |
31 |
8:10 |
140 138-141 |
1142 |
180 180-182 |
1/0 |
0.50 |
4:00 |
30 |
8:08 |
155 142-159 |
1260 |
182 180-184 |
0/1 |
0.56 |
4:28 |
28 |
7:20 |
158 157-159 |
1159 |
182 180-184 |
1/0 |
0.63 |
4:56 |
29 |
7:37 |
155 152-158 |
1179 |
181 180-184 |
0/0 |
0.69 |
5:25 |
28 |
7:32 |
150 149-151 |
1129 |
180 180-182 |
1/0 |
0.75 |
5:56 |
32 |
8:28 |
160 153-162 |
1355 |
180 180-182 |
0/1 |
0.81 |
6:21 |
25 |
6:33 |
162 161-163 |
1062 |
184 180-184 |
0/1 |
0.88 |
6:40 |
19 |
4:59 |
163 162-165 |
811 |
184 184-184 |
0/1 |
0.94 |
7:07 |
28 |
7:27 |
165 164-166 |
1229 |
184 180-184 |
0/1 |
1.00 |
7:36 |
29 |
7:42 |
164 163-165 |
1264 |
182 180-184 |
1/0 |
1.06 |
8:05 |
29 |
7:45 |
162 162-164 |
1256 |
182 180-184 |
0/0 |
1.13 |
8:34 |
29 |
7:43 |
166 164-167 |
1280 |
182 180-184 |
0/1 |
1.19 |
9:04 |
30 |
7:53 |
168 168-168 |
1325 |
183 180-184 |
2/0 |
1.25 |
9:33 |
29 |
7:38 |
168 168-168 |
1283 |
183 180-184 |
0/2 |
1.31 |
10:03 |
30 |
8:00 |
168 168-169 |
1344 |
182 180-184 |
1/1 |
1.38 |
10:31 |
28 |
7:27 |
169 168-169 |
1259 |
185 180-188 |
2/0 |
1.44 |
10:57 |
26 |
6:57 |
168 168-169 |
1167 |
185 180-188 |
1/0 |
1.50 |
11:24 |
27 |
7:19 |
169 169-171 |
1237 |
186 182-188 |
0/1 |
1.56 |
11:51 |
27 |
7:05 |
171 171-171 |
1212 |
181 180-184 |
0/1 |
1.63 |
12:15 |
25 |
6:34 |
170 170-171 |
1117 |
184 180-186 |
1/0 |
1.69 |
12:42 |
27 |
7:05 |
170 170-171 |
1204 |
185 182-186 |
0/1 |
1.75 |
13:10 |
28 |
7:24 |
170 170-171 |
1259 |
183 180-184 |
0/0 |
1.81 |
13:38 |
29 |
7:42 |
170 169-171 |
1310 |
180 180-184 |
0/1 |
1.88 |
14:05 |
26 |
7:02 |
171 170-172 |
1202 |
180 180-180 |
0/1 |
1.94 |
14:32 |
27 |
7:14 |
169 169-170 |
1224 |
183 180-184 |
0/2 |
2.00 |
15:00 |
28 |
7:24 |
170 169-170 |
1259 |
182 180-184 |
0/1 |
2.06 |
15:27 |
27 |
7:10 |
170 169-171 |
1217 |
184 182-184 |
0/1 |
2.13 |
15:57 |
30 |
8:05 |
171 170-172 |
1382 |
185 182-188 |
0/0 |
2.19 |
16:20 |
24 |
6:17 |
171 169-173 |
1076 |
185 180-186 |
1/0 |
2.25 |
16:49 |
29 |
7:37 |
173 172-173 |
1317 |
183 174-184 |
1/1 |
2.26 |
16:53 |
4 |
6:29 |
173 173-173 |
1122 |
183 182-184 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
182 |
2.3 |
16:50 |
7:28 |
Walk |
0.2 |
114 |
0 |
2 |
7:10 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:44 |
49.63% |
More |
800m |
3:33 |
7:08 |
55.08% |
More |
1km |
4:27 |
7:10 |
57.14% |
More |
Mile |
7:11 |
7:11 |
60.18% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:07 |
7:07 |
60.80 |
5km |
23:41 |
7:37 |
62.18 |
5M |
39:13 |
7:51 |
61.17 |
10km |
49:22 |
7:57 |
60.69 |
10M |
1:21:45 |
8:11 |
60.59 |
Half |
1:48:51 |
8:19 |
59.75 |
20M |
2:50:28 |
8:31 |
60.46 |
Mara |
3:46:57 |
8:40 |
60.56 |
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