Sat 11th Jul 2020 at 8:00am by snogard

Run > Tempo
  • Good
  • warm
  • Time
    52:16
  • Miles
    4.65
  • Min/mi
    11:14
  • Pacing
    88%
  • WAVA
    54.38
  • Stride(cm)
    92
  • Cals
    370
  • Cadence
    156
  • BPM
    132
  • %MHR
    70.1
  • B/mi
    1489
  • Asc(m)
    55
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

2 comments
Only 6 mins at tempo, the real aim was to stay slow in the rest of the time

Split Summary
===
1) 0.42m - 5:00(11:56/m) 116/123bpm 32cal 5.03/5.72mph
2) 1.33m - 15:00(11:16/m) 129/144bpm 113cal 5.32/8.62mph
3) 0.16m - 2:00(12:43/m) 134/142bpm 14cal 4.72/6.05mph
4) 0.66m - 6:00(9:08/m) 144/152bpm 53cal 6.57/8.35mph
5) 0.06m - 1:00(16:52/m) 136/151bpm 8cal 3.56/6.64mph
6) 1.6m - 18:00(11:13/m) 137/151bpm 122cal 5.35/6.91mph
7) 0.43m - 5:16(12:21/m) 131/143bpm 28cal 4.86/6.64mph
5:00 15:00 2:00 6:00 1:00 18:00 5:16
Autumnleaves
:)
Chell
😀

Pace

37% 1% 19% 9% 17% 16%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:28 1:28 11:48 101 74-120 1191 151 122-162 2/0
0.25 2:57 1:29 11:49 118 116-120 1394 155 154-156 0/2
0.38 4:30 1:33 12:27 121 120-122 1505 156 154-158 0/0
0.50 5:58 1:27 11:38 122 120-124 1419 159 156-162 1/1
0.63 7:15 1:18 10:22 117 113-120 1213 160 158-162 0/9
0.75 8:44 1:29 11:50 119 112-126 1408 157 156-158 1/4
0.88 10:17 1:33 12:20 134 129-137 1654 157 154-158 6/0
1.00 11:35 1:18 10:23 128 124-133 1330 160 156-162 0/7
1.13 12:51 1:17 10:12 125 123-127 1276 159 156-162 1/4
1.25 14:13 1:22 10:54 129 128-130 1406 158 156-160 0/2
1.38 15:40 1:27 11:38 129 128-131 1500 156 154-162 2/0
1.50 17:08 1:28 11:45 135 131-138 1586 157 154-160 7/0
1.63 18:36 1:28 11:41 138 136-141 1612 158 156-160 6/0
1.75 20:00 1:24 11:12 141 139-143 1579 159 156-162 2/0
1.88 21:28 1:28 11:46 137 126-142 1612 149 122-162 1/0
2.00 22:49 1:21 10:45 126 117-139 1355 150 120-164 1/0
2.13 24:02 1:13 9:46 142 139-145 1388 163 162-164 0/0
2.25 25:09 1:07 8:54 146 145-148 1298 166 164-168 0/1
2.38 26:18 1:10 9:17 148 145-149 1373 166 164-168 0/4
2.50 27:25 1:06 8:50 149 148-152 1316 166 164-170 0/2
2.63 29:01 1:36 12:48 139 120-152 1779 141 118-168 0/0
2.75 30:22 1:21 10:50 129 126-130 1397 160 158-162 0/3
2.88 31:48 1:26 11:26 132 130-134 1509 158 156-160 0/2
3.00 33:13 1:26 11:26 133 132-134 1521 157 154-158 1/1
3.13 34:36 1:23 11:03 136 133-136 1502 158 156-160 1/0
3.25 35:59 1:23 11:03 139 137-140 1536 158 156-160 0/2
3.38 37:22 1:23 11:06 141 140-142 1565 158 156-160 1/1
3.50 38:41 1:19 10:33 142 140-143 1497 159 158-160 1/0
3.63 40:04 1:23 11:03 145 140-150 1602 159 156-162 0/0
3.75 41:23 1:19 10:31 140 139-141 1473 158 156-160 1/1
3.88 42:49 1:26 11:28 138 135-140 1583 157 156-160 0/2
4.00 44:17 1:28 11:45 132 131-134 1551 158 156-162 0/3
4.13 45:49 1:31 12:11 140 133-145 1706 157 156-160 5/0
4.25 47:20 1:31 12:11 141 134-143 1717 152 122-160 2/0
4.38 48:52 1:32 12:19 128 121-135 1577 145 120-164 2/0
4.50 50:21 1:29 11:51 140 137-143 1658 157 122-164 2/0
4.63 51:57 1:36 12:46 125 116-134 1595 139 122-164 1/0
4.65 52:17 20 11:18 136 134-137 1536 163 162-164 0/0

Heart

132/152max
  • Show Beats/Mile

Elevation

Asc 55m, Range 22m, Flat prediction 51:16
Elevation Graph
Biggest Climbs (m) Min/mi
22 1.5% 11:20
13 1.3% 12:13
See your biggest climbs

Cadence

156 (170 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 92.5 159 4.4 48:22 10:56
Walk 7.5 122 0.2 3:55 17:07

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:14 8:58 48.11% More
800m 4:31 9:04 54.95% More
1km 5:40 9:08 56.53% More
Mile 10:07 10:07 53.00% More
5k 33:40 10:50 55.60% More

Predictions

Dist Time Per Mile WAVA
1M 9:38 9:38 55.63
5km 33:32 10:48 55.83
5M 56:37 11:19 54.16
10km 1:11:54 11:34 53.47
10M 2:01:21 12:08 52.41
Half 2:43:19 12:28 50.98
20M 4:20:07 13:00 50.63
Mara 5:50:04 13:22 49.99

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