Fri 1st Jan 2021 at 10:00am by iceblue
Run > Tempo
-
Time
1:11:32
-
Miles
9.04
-
Min/mi
7:55
-
Pacing
84%
-
WAVA
68.35
-
Stride(cm)
110
-
Cals
526
-
Cadence
185
-
BPM
134
-
%MHR
78.5
-
B/mi
1062
-
Asc(m)
141
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:52(8:52/m) 115/143bpm 56cal 6.77/7.53mph
2) 1m - 8:29(8:29/m) 122/126bpm 58cal 7.07/7.26mph
3) 1m - 8:21(8:21/m) 126/137bpm 58cal 7.19/7.53mph
4) 1m - 7:11(7:11/m) 142/147bpm 64cal 8.35/9.48mph
5) 1m - 7:19(7:19/m) 146/148bpm 68cal 8.21/8.79mph
6) 1m - 7:16(7:16/m) 147/152bpm 67cal 8.25/8.6mph
7) 1m - 7:07(7:07/m) 148/154bpm 66cal 8.43/9.16mph
8) 1m - 8:12(8:12/m) 136/163bpm 51cal 7.32/8.83mph
9) 1m - 8:21(8:21/m) 130/136bpm 37cal 7.19/7.47mph
10) 0.04m - 25(9:25/m) 130/131bpm 1cal 6.37/7.28mph
Still icy ❄️ 4 mile tempo done back and forth along Low Askomil. Actually felt great and a much better tempo effort than of late.
8:52 8:29 8:21 7:11 7:19 7:16 7:07 8:12 8:21 25
-
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.
|
0.25 |
2:22 |
2:22 |
9:27 |
115 81-142 |
1086 |
178 126-192 |
5/32 |
0.50 |
4:31 |
2:10 |
8:38 |
112 101-117 |
967 |
186 184-188 |
1/13 |
0.75 |
6:41 |
2:10 |
8:41 |
116 113-119 |
1006 |
185 184-188 |
3/1 |
1.00 |
8:51 |
2:10 |
8:39 |
117 114-121 |
1012 |
184 182-186 |
1/2 |
1.25 |
11:00 |
2:09 |
8:37 |
122 119-125 |
1051 |
186 182-188 |
3/2 |
1.50 |
13:09 |
2:08 |
8:33 |
123 121-125 |
1052 |
185 184-188 |
6/3 |
1.75 |
15:16 |
2:07 |
8:27 |
121 119-124 |
1023 |
185 182-190 |
1/4 |
2.00 |
17:20 |
2:05 |
8:18 |
122 121-124 |
1014 |
184 182-188 |
5/3 |
2.25 |
19:26 |
2:06 |
8:24 |
125 121-130 |
1050 |
183 176-190 |
4/5 |
2.50 |
21:34 |
2:07 |
8:30 |
124 122-126 |
1053 |
183 182-184 |
7/5 |
2.75 |
23:36 |
2:02 |
8:10 |
126 123-131 |
1029 |
185 182-188 |
3/4 |
3.00 |
25:41 |
2:05 |
8:19 |
131 129-137 |
1089 |
184 180-188 |
5/1 |
3.25 |
28:04 |
2:24 +40
|
9:34 |
133 123-145 |
1273 |
193 184-200 |
2/4 |
3.50 |
29:55 |
1:51 |
7:23 |
144 142-147 |
1063 |
189 186-192 |
2/4 |
3.75 |
31:41 |
1:46 |
7:04 |
144 141-146 |
1019 |
189 186-194 |
4/7 |
4.00 |
33:32 |
1:51 |
7:24 |
145 143-147 |
1073 |
187 180-190 |
4/3 |
4.25 |
35:22 |
1:50 |
7:19 |
146 145-147 |
1068 |
187 182-190 |
5/6 |
4.50 |
37:11 |
1:49 |
7:17 |
145 144-147 |
1056 |
187 184-192 |
4/2 |
4.75 |
39:01 |
1:50 |
7:20 |
146 144-148 |
1070 |
188 184-192 |
2/3 |
5.00 |
40:51 |
1:50 |
7:19 |
147 146-148 |
1076 |
186 184-192 |
1/4 |
5.25 |
42:38 |
1:48 |
7:10 |
145 144-147 |
1040 |
187 184-192 |
4/7 |
5.50 |
44:29 |
1:50 |
7:21 |
146 144-148 |
1073 |
186 182-192 |
4/3 |
5.75 |
46:18 |
1:50 |
7:18 |
147 145-152 |
1074 |
185 182-190 |
6/5 |
6.00 |
48:07 |
1:49 |
7:16 |
147 145-150 |
1067 |
186 184-188 |
3/1 |
6.25 |
49:57 |
1:50 |
7:19 |
148 145-153 |
1083 |
186 182-190 |
3/3 |
6.50 |
51:43 |
1:46 |
7:03 |
148 147-151 |
1044 |
186 184-190 |
2/4 |
6.75 |
53:29 |
1:46 |
7:04 |
148 146-151 |
1045 |
187 184-190 |
5/6 |
7.00 |
55:14 |
1:45 |
7:02 |
149 143-153 |
1048 |
187 184-194 |
7/1 |
7.25 |
57:16 |
2:02 |
8:09 |
147 139-161 |
1198 |
182 174-188 |
2/6 |
7.50 |
59:22 |
2:05 |
8:21 |
134 130-138 |
1119 |
183 180-188 |
4/1 |
7.75 |
1:01:52 |
2:31 +27
|
10:03 |
131 122-139 |
1317 |
186 180-190 |
4/7 |
8.00 |
1:03:53 |
2:01 |
8:02 |
131 126-136 |
1053 |
186 182-190 |
1/4 |
8.25 |
1:05:58 |
2:05 |
8:20 |
131 129-133 |
1091 |
185 182-188 |
2/1 |
8.50 |
1:08:01 |
2:03 |
8:11 |
129 127-132 |
1055 |
186 184-190 |
1/3 |
8.75 |
1:10:05 |
2:05 |
8:20 |
129 126-132 |
1074 |
186 184-192 |
6/1 |
9.00 |
1:12:14 |
2:08 |
8:33 |
131 127-135 |
1120 |
186 180-190 |
5/2 |
9.04 |
1:12:39 |
25 |
9:34 |
130 129-131 |
1244 |
183 178-190 |
4/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.4 |
185 |
9 |
1:11:29 |
7:57 |
Walk |
1.0 |
124 |
0 |
43 |
3:14:06 |
Pause |
0.6 |
- |
- |
27 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:51 |
55.78% |
More |
800m |
3:30 |
7:02 |
59.48% |
More |
1km |
4:23 |
7:03 |
61.85% |
More |
Mile |
7:07 |
7:07 |
64.93% |
More |
5k |
22:27 |
7:14 |
71.85% |
More |
5 miles |
37:32 |
7:30 |
70.13% |
More |
10k |
48:00 |
7:44 |
68.65% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:56 |
6:56 |
66.61 |
5km |
23:04 |
7:25 |
69.95 |
5M |
38:11 |
7:38 |
68.94 |
10km |
48:05 |
7:44 |
68.54 |
10M |
1:19:37 |
7:58 |
68.13 |
Half |
1:46:00 |
8:05 |
66.81 |
20M |
2:45:59 |
8:18 |
67.06 |
Mara |
3:40:59 |
8:26 |
66.67 |
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