Thu 2nd Jul 2020 at 5:00am by Ness
Run > Tempo
-
Time
41:09
-
Miles
4.00
-
Min/mi
10:17
-
Pacing
91%
-
WAVA
53.70
-
Stride(cm)
91
-
Cals
406
-
Cadence
173
-
BPM
158
-
%MHR
85.5
-
B/mi
1627
-
Asc(m)
104
-
Hillscore
5
-
Surface
Road
Notes & Comments
Project Joker tempo session...
1) 1m - 11:23(11:23/m) 133/150bpm 90cal 5.27/7.31mph
2) 1m - 9:42(9:42/m) 162/176bpm 97cal 6.19/7.37mph
3) 1m - 9:57(9:57/m) 169/181bpm 106cal 6.03/6.49mph
4) 1m - 10:05(10:05/m) 175/180bpm 113cal 5.95/7.35mph
5) 0m - 2(9:15/m) 176/176bpm 6.49/5.76mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:23 |
1:23 |
11:01 |
117 88-135 |
1290 |
165 158-168 |
8/2 |
0.25 |
2:52 |
1:30 |
11:58 |
129 128-130 |
1544 |
168 166-170 |
10/1 |
0.38 |
4:14 |
1:22 |
10:52 |
130 128-131 |
1413 |
168 168-170 |
2/4 |
0.50 |
5:42 |
1:28 |
11:45 |
132 130-133 |
1551 |
167 164-168 |
1/4 |
0.63 |
7:07 |
1:25 |
11:16 |
136 131-145 |
1533 |
170 166-172 |
4/0 |
0.75 |
8:32 |
1:25 |
11:20 |
137 136-139 |
1553 |
169 168-170 |
1/1 |
0.88 |
9:54 |
1:22 |
10:56 |
143 134-150 |
1562 |
170 168-172 |
3/2 |
1.00 |
11:24 |
1:30 |
11:59 |
141 138-146 |
1690 |
169 150-174 |
3/2 |
1.13 |
12:34 |
1:10 |
9:21 |
141 138-142 |
1319 |
173 170-174 |
1/3 |
1.25 |
13:55 |
1:22 |
10:53 |
149 140-166 |
1621 |
173 170-176 |
2/5 |
1.38 |
15:02 |
1:07 |
8:54 |
169 163-173 |
1505 |
172 170-174 |
0/11 |
1.50 |
16:10 |
1:08 |
9:03 |
168 166-171 |
1520 |
174 172-176 |
0/11 |
1.63 |
17:21 |
1:11 |
9:30 |
169 167-172 |
1606 |
175 172-176 |
0/7 |
1.75 |
18:38 |
1:16 |
10:12 |
167 166-169 |
1702 |
174 172-176 |
5/2 |
1.88 |
19:52 |
1:14 |
9:54 |
170 166-176 |
1683 |
175 174-176 |
1/2 |
2.00 |
21:05 |
1:13 |
9:44 |
170 167-172 |
1654 |
175 174-176 |
1/2 |
2.13 |
22:14 |
1:10 |
9:17 |
169 168-170 |
1570 |
176 174-178 |
1/4 |
2.25 |
23:28 |
1:14 |
9:49 |
167 162-170 |
1640 |
176 174-178 |
2/0 |
2.38 |
24:43 |
1:15 |
9:57 |
165 157-177 |
1641 |
176 174-176 |
4/0 |
2.50 |
25:53 |
1:11 |
9:24 |
166 161-170 |
1561 |
176 174-176 |
1/4 |
2.63 |
27:12 |
1:18 |
10:28 |
168 166-169 |
1757 |
175 174-176 |
4/0 |
2.75 |
28:33 |
1:22 |
10:53 |
170 165-175 |
1851 |
176 174-178 |
5/0 |
2.88 |
29:48 |
1:14 |
9:55 |
174 172-177 |
1726 |
176 174-178 |
6/1 |
3.00 |
31:02 |
1:14 |
9:51 |
176 173-180 |
1734 |
175 172-176 |
0/8 |
3.13 |
32:21 |
1:19 |
10:33 |
176 172-178 |
1857 |
175 172-176 |
7/0 |
3.25 |
33:33 |
1:12 |
9:34 |
176 175-177 |
1683 |
176 174-176 |
0/9 |
3.38 |
34:47 |
1:15 |
9:59 |
176 171-178 |
1758 |
175 172-176 |
7/0 |
3.50 |
36:01 |
1:13 |
9:48 |
175 168-179 |
1714 |
174 172-176 |
2/2 |
3.63 |
37:11 |
1:10 |
9:18 |
174 172-176 |
1619 |
174 172-178 |
0/6 |
3.75 |
38:28 |
1:18 |
10:23 |
176 174-177 |
1826 |
174 172-176 |
3/0 |
3.88 |
39:51 |
1:22 |
10:58 |
175 174-177 |
1918 |
174 172-176 |
9/0 |
4.00 |
41:06 |
1:16 |
10:06 |
175 173-176 |
1768 |
174 172-176 |
2/4 |
4.00 |
41:09 |
3 |
10:36 |
176 176-176 |
1865 |
176 176-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
172 |
4 |
41:09 |
10:17 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:53 |
45.19% |
More |
800m |
4:39 |
9:21 |
47.33% |
More |
1km |
5:54 |
9:30 |
48.57% |
More |
Mile |
9:32 |
9:32 |
51.15% |
More |
5k |
31:01 |
9:59 |
54.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:12 |
9:12 |
53.02 |
5km |
31:19 |
10:05 |
54.42 |
5M |
52:22 |
10:28 |
53.16 |
10km |
1:06:13 |
10:39 |
52.65 |
10M |
1:50:42 |
11:04 |
51.93 |
Half |
2:28:11 |
11:19 |
50.70 |
20M |
3:54:01 |
11:42 |
50.58 |
Mara |
5:13:16 |
11:57 |
50.08 |
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