Thu 23rd Jul 2020 at 9:00am by RFJ
Run > Tempo
-
Time
18:01
-
Miles
2.26
-
Min/mi
7:58
-
Pacing
93%
-
WAVA
58.56
-
Stride(cm)
111
-
Cadence
182
-
BPM
156
-
%MHR
91.2
-
B/mi
1243
-
Asc(m)
21
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:16(8:17/m) 149/166bpm 91/94rpm 7.24/8.1mph
2) 1m - 7:44(7:45/m) 161/165bpm 92/94rpm 7.74/9.01mph
short tempo run
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
34 |
34 |
8:57 |
111 103-124 |
993 |
177 92-182 |
0/0 |
0.13 |
1:06 |
33 |
8:45 |
134 125-138 |
1174 |
182 180-182 |
0/0 |
0.19 |
1:38 |
31 |
8:24 |
138 138-139 |
1159 |
182 180-182 |
1/0 |
0.25 |
2:09 |
32 |
8:25 |
145 138-149 |
1221 |
181 180-182 |
2/0 |
0.31 |
2:42 |
32 |
8:33 |
152 150-156 |
1300 |
181 180-182 |
2/0 |
0.38 |
3:15 |
33 |
8:50 |
161 155-166 |
1422 |
180 180-182 |
2/0 |
0.44 |
3:46 |
31 |
8:19 |
155 153-164 |
1288 |
181 180-182 |
0/1 |
0.50 |
4:20 |
34 |
9:12 |
154 153-155 |
1417 |
181 180-182 |
0/0 |
0.56 |
4:49 |
29 |
7:43 |
152 151-153 |
1174 |
181 180-182 |
0/0 |
0.63 |
5:20 |
31 |
8:12 |
153 151-155 |
1254 |
182 180-182 |
1/0 |
0.69 |
5:49 |
29 |
7:41 |
154 154-155 |
1183 |
181 180-182 |
0/0 |
0.75 |
6:21 |
32 |
8:30 |
155 154-156 |
1316 |
182 180-182 |
0/2 |
0.81 |
6:48 |
27 |
7:17 |
156 155-157 |
1136 |
184 182-188 |
0/1 |
0.88 |
7:16 |
28 |
7:26 |
156 155-159 |
1159 |
184 184-188 |
0/1 |
0.94 |
7:46 |
30 |
7:58 |
159 158-160 |
1266 |
183 180-188 |
0/1 |
1.00 |
8:16 |
31 |
8:09 |
159 159-160 |
1296 |
183 182-188 |
1/0 |
1.06 |
8:47 |
31 |
8:10 |
161 159-162 |
1315 |
183 180-184 |
0/0 |
1.13 |
9:17 |
30 |
7:54 |
161 160-162 |
1273 |
182 182-182 |
0/1 |
1.19 |
9:48 |
32 |
8:28 |
161 160-162 |
1364 |
182 180-182 |
2/0 |
1.25 |
10:19 |
31 |
8:12 |
162 161-162 |
1329 |
182 180-182 |
0/2 |
1.31 |
10:48 |
29 |
7:48 |
161 161-162 |
1257 |
182 180-182 |
1/0 |
1.38 |
11:20 |
32 |
8:26 |
160 159-161 |
1350 |
184 182-188 |
1/0 |
1.44 |
11:49 |
29 |
7:50 |
160 159-161 |
1254 |
183 180-188 |
0/0 |
1.50 |
12:18 |
28 |
7:30 |
161 159-162 |
1208 |
184 184-184 |
0/1 |
1.56 |
12:44 |
27 |
7:08 |
162 160-163 |
1155 |
185 184-188 |
0/1 |
1.63 |
13:12 |
28 |
7:27 |
161 159-164 |
1199 |
185 184-188 |
1/0 |
1.69 |
13:40 |
28 |
7:23 |
164 163-165 |
1211 |
184 184-186 |
0/0 |
1.75 |
14:08 |
28 |
7:34 |
163 162-164 |
1234 |
185 184-188 |
1/0 |
1.81 |
14:37 |
28 |
7:32 |
162 161-162 |
1220 |
183 180-184 |
0/1 |
1.88 |
15:04 |
27 |
7:14 |
161 161-162 |
1164 |
183 180-188 |
0/2 |
1.94 |
15:32 |
29 |
7:36 |
162 161-163 |
1232 |
183 180-184 |
0/2 |
2.00 |
16:01 |
29 |
7:42 |
160 159-162 |
1232 |
182 180-182 |
0/1 |
2.06 |
16:30 |
29 |
7:39 |
161 160-162 |
1233 |
182 182-182 |
0/1 |
2.13 |
16:59 |
29 |
7:43 |
161 160-165 |
1244 |
187 182-188 |
0/0 |
2.19 |
17:29 |
30 |
7:56 |
164 164-165 |
1302 |
184 184-188 |
1/0 |
2.25 |
17:58 |
30 |
7:53 |
164 163-166 |
1294 |
185 184-188 |
0/1 |
2.25 |
18:00 |
2 |
7:39 |
165 165-165 |
1263 |
184 184-184 |
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 |
17:57 |
7:59 |
Walk |
0.2 |
115 |
0 |
2 |
8:24 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:19 |
45.70% |
More |
800m |
3:41 |
7:24 |
53.13% |
More |
1km |
4:38 |
7:28 |
54.92% |
More |
Mile |
7:39 |
7:39 |
56.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:35 |
7:35 |
57.06 |
5km |
25:15 |
8:08 |
58.32 |
5M |
41:48 |
8:22 |
57.39 |
10km |
52:38 |
8:28 |
56.93 |
10M |
1:27:10 |
8:43 |
56.83 |
Half |
1:56:03 |
8:52 |
56.05 |
20M |
3:01:43 |
9:05 |
56.72 |
Mara |
4:01:57 |
9:14 |
56.80 |
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