Tue 5th Jan 2021 at 12:00pm by Sorequads
Run > Tempo
-
Time
39:19
-
Miles
5.79
-
Min/mi
6:47
-
Pacing
89%
-
WAVA
63.62
-
Stride(cm)
126
-
Cadence
188
-
BPM
174
-
%MHR
105.6
-
B/mi
1183
-
Asc(m)
44
-
Surface
Road
Notes & Comments
20 min tempo. V happy with 6-12 pace and 3.24M. Definitely progress
Split Summary
===
1) 1m - 7:45(7:45/m) 174/190bpm 183/198rpm
2) 1m - 6:45(6:45/m) 153/167bpm 188/208rpm
3) 1m - 6:17(6:17/m) 167/167bpm 191/214rpm
4) 1m - 6:15(6:15/m) 173/193bpm 191/212rpm
5) 1m - 6:48(6:48/m) 189/195bpm 187/212rpm
6) 0.79m - 5:29(6:58/m) 192/197bpm 185/202rpm
7:45 6:45 6:17 6:15 6:48 5:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:03 |
2:03 |
8:11 |
169 98-184 |
1384 |
183 166-198 |
2/1 |
0.50 |
3:56 |
1:54 |
7:34 |
186 183-187 |
1408 |
184 174-198 |
2/2 |
0.75 |
5:46 |
1:50 |
7:19 |
188 187-190 |
1376 |
185 172-198 |
2/0 |
1.00 |
7:43 |
1:57 |
7:47 |
155 139-190 |
1206 |
181 166-198 |
4/0 |
1.25 |
9:44 |
2:01 |
8:03 |
141 136-149 |
1136 |
181 170-198 |
4/0 |
1.50 |
11:19 |
1:35 |
6:22 |
147 137-158 |
935 |
185 144-208 |
1/4 |
1.75 |
12:53 |
1:34 |
6:15 |
158 155-163 |
987 |
194 170-208 |
0/3 |
2.00 |
14:30 |
1:37 |
6:28 |
166 162-167 |
1074 |
194 174-206 |
2/2 |
2.25 |
16:07 |
1:37 |
6:29 |
167 167-167 |
1083 |
189 174-202 |
1/1 |
2.50 |
17:43 |
1:36 |
6:25 |
167 167-167 |
1070 |
195 182-214 |
4/0 |
2.75 |
19:18 |
1:34 |
6:17 |
167 167-167 |
1051 |
191 172-208 |
3/0 |
3.00 |
20:47 |
1:29 |
5:57 |
167 167-167 |
992 |
190 166-212 |
1/3 |
3.25 |
22:18 |
1:31 |
6:04 |
167 167-167 |
1014 |
192 176-208 |
0/5 |
3.50 |
23:51 |
1:33 |
6:14 |
167 167-167 |
1041 |
194 176-212 |
1/3 |
3.75 |
25:25 |
1:34 |
6:16 |
168 167-193 |
1053 |
191 166-206 |
2/1 |
4.00 |
27:00 |
1:35 |
6:21 |
191 190-192 |
1212 |
189 170-204 |
3/0 |
4.25 |
28:38 |
1:37 |
6:29 |
191 190-192 |
1237 |
190 174-202 |
4/1 |
4.50 |
30:12 |
1:34 |
6:17 |
194 191-195 |
1220 |
190 168-212 |
2/2 |
4.75 |
32:06 |
1:54 |
7:35 |
186 181-189 |
1410 |
184 166-198 |
2/2 |
5.00 |
33:49 |
1:44 |
6:55 |
185 182-189 |
1280 |
186 172-200 |
1/2 |
5.25 |
35:34 |
1:45 |
6:58 |
190 185-193 |
1324 |
187 174-200 |
1/1 |
5.50 |
37:19 |
1:45 |
7:00 |
192 188-195 |
1343 |
187 164-202 |
0/4 |
5.75 |
39:06 |
1:47 |
7:08 |
194 193-197 |
1383 |
182 162-200 |
1/5 |
5.79 |
39:19 |
13 |
6:03 |
194 192-194 |
1172 |
179 170-188 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
59.7 |
193 |
3.6 |
23:28 |
6:33 |
Walk |
40.3 |
178 |
2.2 |
15:51 |
7:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:27 |
5:52 |
51.67% |
More |
800m |
2:58 |
5:57 |
58.20% |
More |
1km |
3:44 |
6:01 |
60.36% |
More |
Mile |
6:05 |
6:05 |
64.10% |
More |
5k |
19:30 |
6:17 |
67.89% |
More |
5 miles |
33:16 |
6:39 |
64.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:07 |
6:07 |
63.70 |
5km |
20:19 |
6:32 |
65.16 |
5M |
33:39 |
6:44 |
63.92 |
10km |
42:22 |
6:49 |
63.44 |
10M |
1:10:10 |
7:01 |
63.28 |
Half |
1:33:25 |
7:08 |
62.40 |
20M |
2:26:18 |
7:19 |
63.13 |
Mara |
3:14:47 |
7:26 |
63.23 |
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