Wed 16th Sep 2020 at 10:00am by Flatlander

Run > Tempo
  • Time
    1:14:42
  • Miles
    8.50
  • Min/mi
    8:47
  • Pacing
    94%
  • WAVA
    64.19
  • Stride(cm)
    109
  • Cals
    801
  • Cadence
    168
  • BPM
    148
  • %MHR
    82
  • B/mi
    1298
  • Asc(m)
    60
  • Surface
    Road

Notes & Comments

1 comments
Tempo run.
I didn't run completely out of steam like I did on Sunday, but after 3.6 miles I was getting low after going up Thornton Road and turning into the stiff breeze. Not bad though, considering the recent walking. Looking back through my training log, this is the first tempo I have completed for 2 months!
First 3 miles with tailwind, next 4 against.

1) 1m - 9:23(9:23/m) 131/141bpm 85cal 6.4/6.68mph
Start of tempo
2) 1m - 8:28(8:28/m) 146/152bpm 84cal 7.08/7.45mph
3) 1m - 8:37(8:37/m) 152/155bpm 93cal 6.96/7.45mph Not bad for up Darwin Green, although the breeze was behind me.
4) 1m - 8:51(8:51/m) 150/153bpm 96cal 6.78/7.2mph Up Thornton Road and flat along Cambridge Road.
5) 1m - 8:52(8:52/m) 147/150bpm 92cal 6.76/7.33mph Down Hicks Lane and up Girton High Street.
6) 1m - 8:38(8:38/m) 152/155bpm 97cal 6.95/7.16mph
7) 1m - 8:42(8:42/m) 154/160bpm 101cal 6.89/7.18mph Up a gentle incline for part of Water Lane and against the wind.
8) 1m - 8:33(8:33/m) 154/159bpm 100cal 7.02/7.37mph Cross/tailwind on the Busway.
End of tempo
9) 0.5m - 4:38(9:14/m) 154/158bpm 53cal 6.5/7.2mph
9:23 8:28 8:37 8:51 8:52 8:38 8:42 8:33 4:38
Fenland Flier
Great work.

Pace

12% 36% 39% 13%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:23 2:23 9:30 113 77-128 1074 167 102-176 1/1
0.50 4:43 2:20 9:22 130 127-134 1217 168 166-170 2/1
0.75 7:03 2:20 9:19 135 132-136 1257 170 168-174 3/1
1.00 9:22 2:19 9:17 139 136-141 1291 170 166-174 4/0
1.25 11:24 2:02 8:07 145 140-147 1177 168 166-170 1/1
1.50 13:35 2:11 8:43 148 145-152 1291 169 166-170 1/1
1.75 15:37 2:02 8:09 145 140-151 1182 169 166-174 0/4
2.00 17:50 2:13 8:54 145 144-147 1290 171 162-174 1/1
2.25 19:55 2:05 8:20 151 147-152 1257 173 170-176 1/0
2.50 22:10 2:15 9:00 151 150-153 1358 172 168-174 5/0
2.75 24:15 2:05 8:20 152 149-155 1268 171 168-174 5/0
3.00 26:28 2:12 8:50 153 152-155 1351 169 166-170 2/2
3.25 28:35 2:08 8:31 150 148-153 1277 169 166-170 0/3
3.50 30:51 2:15 9:01 150 147-152 1353 169 166-172 3/1
3.75 33:08 2:17 9:09 149 149-150 1364 168 164-170 2/4
4.00 35:18 2:10 8:41 150 149-150 1303 168 166-170 1/1
4.25 37:24 2:06 8:23 147 144-150 1234 168 164-172 1/5
4.50 39:37 2:12 8:49 145 142-148 1279 169 166-172 3/3
4.75 42:00 2:23 9:33 148 147-150 1412 167 166-170 4/1
5.00 44:11 2:11 8:44 147 144-149 1283 168 166-170 0/5
5.25 46:22 2:11 8:44 148 145-149 1293 168 164-172 0/5
5.50 48:29 2:08 8:31 152 149-153 1294 169 164-172 2/1
5.75 50:41 2:11 8:45 153 152-154 1338 168 166-170 2/1
6.00 52:49 2:08 8:32 154 153-155 1314 168 164-172 0/1
6.25 54:58 2:09 8:36 155 152-160 1332 167 162-172 2/1
6.50 57:09 2:11 8:44 154 152-156 1345 165 162-168 1/2
6.75 59:24 2:15 9:00 154 153-156 1386 165 162-170 2/0
7.00 1:01:31 2:07 8:29 154 153-155 1307 164 162-168 0/3
7.25 1:03:45 2:14 8:56 153 152-154 1368 166 162-170 2/2
7.50 1:05:53 2:08 8:30 152 151-154 1293 166 164-168 1/1
7.75 1:08:00 2:07 8:29 155 153-157 1315 166 164-170 2/2
8.00 1:10:04 2:04 8:15 157 156-159 1295 165 162-168 1/1
8.25 1:12:21 2:18 9:11 154 152-158 1413 166 164-168 2/1
8.50 1:14:41 2:19 9:18 154 151-155 1432 165 154-170 1/2

Heart

148/160max
  • Show Beats/Mile

Elevation

Asc 60m, Range 19m, Flat prediction 1:14:42
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

168 (176 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 168 8.5 1:14:42 8:47
Walk 0.0 102 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:02 46.18% More
800m 4:09 8:21 53.21% More
1km 5:11 8:21 55.52% More
Mile 8:28 8:28 57.95% More
5k 26:50 8:38 62.39% More
5 miles 43:26 8:41 63.15% More
10k 54:00 8:41 63.61% More

Predictions

Dist Time Per Mile WAVA
1M 7:44 7:44 63.46
5km 25:42 8:16 65.14
5M 42:34 8:31 64.43
10km 53:35 8:37 64.10
10M 1:28:45 8:53 64.19
Half 1:58:09 9:01 63.42
20M 3:05:01 9:15 64.17
Mara 4:06:20 9:24 64.27

Bespoke Fields

Amend your bespoke fields
Race Pace
HRV

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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