Fri 8th Jan 2021 at 12:00pm by Richard-M
Run > Tempo
- cold
-
Time
26:55
-
Miles
3.82
-
Min/mi
7:03
-
Pacing
91%
-
WAVA
67.18
-
Stride(cm)
136
-
Cals
391
-
Cadence
168
-
BPM
154
-
%MHR
90.3
-
B/mi
1082
-
Asc(m)
73
-
Surface
Road
Notes & Comments
Run: tempo 5k attempt 21:18 ☁️
that cleared my lungs - finally ran the planned rout - no bridge no level crossing...
Cloudy,
Split Summary
===
1) 1km - 4:59(4:59/km) 140/153bpm 57cal 12.04/14.34kmph
2) 1km - 4:13(4:13/km) 150/154bpm 61cal 14.23/14.75kmph
3) 1km - 4:12(4:12/km) 154/157bpm 63cal 14.26/15.25kmph
4) 1km - 4:17(4:17/km) 157/159bpm 66cal 13.99/14.38kmph
5) 1km - 4:11(4:11/km) 160/163bpm 65cal 14.32/15.22kmph
6) 1km - 4:25(4:25/km) 161/163bpm 70cal 13.58/14.58kmph
7) 0.15km - 37(4:13/km) 163/164bpm 9cal 14.23/14.34kmph
4:59 4:13 4:12 4:17 4:11 4:25 37
-
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.
|
0.13 |
1:03 |
1:03 |
8:23 |
118 102-131 |
988 |
174 170-182 |
3/1 |
0.25 |
1:59 |
56 |
7:28 |
135 129-143 |
1009 |
171 168-174 |
2/2 |
0.38 |
3:00 |
1:01 |
8:08 |
146 140-149 |
1187 |
169 166-178 |
6/6 |
0.50 |
4:02 |
1:02 |
8:16 |
150 147-153 |
1240 |
170 166-174 |
1/3 |
0.63 |
5:00 |
58 |
7:42 |
150 148-153 |
1156 |
169 168-172 |
3/2 |
0.75 |
5:51 |
52 |
6:53 |
151 148-154 |
1038 |
169 168-172 |
1/2 |
0.88 |
6:41 |
50 |
6:37 |
148 145-153 |
978 |
170 168-172 |
1/1 |
1.00 |
7:32 |
51 |
6:46 |
149 145-152 |
1009 |
170 168-172 |
2/2 |
1.13 |
8:22 |
51 |
6:45 |
150 149-151 |
1012 |
171 168-172 |
2/2 |
1.25 |
9:15 |
52 |
6:59 |
150 149-151 |
1047 |
169 166-178 |
2/2 |
1.38 |
10:05 |
50 |
6:41 |
150 145-153 |
1002 |
171 168-178 |
2/3 |
1.50 |
10:56 |
51 |
6:50 |
154 147-155 |
1052 |
167 166-170 |
3/1 |
1.63 |
11:45 |
49 |
6:35 |
155 154-156 |
1019 |
168 166-170 |
2/1 |
1.75 |
12:36 |
51 |
6:50 |
156 155-157 |
1065 |
167 166-168 |
3/5 |
1.88 |
13:28 |
52 |
6:52 |
155 154-156 |
1065 |
167 166-170 |
2/3 |
2.00 |
14:21 |
53 |
7:02 |
157 155-158 |
1105 |
168 164-170 |
2/1 |
2.13 |
15:12 |
51 |
6:49 |
158 157-159 |
1078 |
167 164-174 |
2/4 |
2.25 |
16:04 |
52 |
6:56 |
157 156-159 |
1089 |
167 166-170 |
4/5 |
2.38 |
16:55 |
51 |
6:47 |
158 156-159 |
1070 |
169 166-172 |
2/1 |
2.50 |
17:46 |
51 |
6:51 |
158 157-159 |
1083 |
168 166-170 |
2/2 |
2.63 |
18:38 |
52 |
6:53 |
159 157-161 |
1096 |
167 164-170 |
3/1 |
2.75 |
19:31 |
53 |
7:03 |
160 158-163 |
1128 |
169 166-176 |
2/3 |
2.88 |
20:19 |
48 |
6:26 |
159 157-161 |
1023 |
167 164-168 |
1/1 |
3.00 |
21:09 |
51 |
6:45 |
160 159-161 |
1079 |
167 166-168 |
1/1 |
3.13 |
22:00 |
50 |
6:42 |
161 159-162 |
1080 |
167 166-168 |
0/1 |
3.25 |
22:53 |
53 |
7:06 |
162 160-163 |
1149 |
165 162-168 |
2/1 |
3.38 |
23:44 |
51 |
6:52 |
161 160-163 |
1104 |
167 164-170 |
2/2 |
3.50 |
24:38 |
54 |
7:10 |
161 159-163 |
1155 |
166 164-170 |
2/1 |
3.63 |
25:38 |
1:00 |
7:59 |
161 159-163 |
1286 |
167 164-170 |
8/5 |
3.75 |
26:26 |
48 |
6:22 |
161 160-163 |
1025 |
168 166-172 |
1/2 |
3.82 |
26:55 |
29 |
7:03 |
163 161-164 |
1149 |
169 166-172 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
168 |
3.8 |
26:55 |
7:03 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:33 |
50.74% |
More |
800m |
3:19 |
6:40 |
58.52% |
More |
1km |
4:10 |
6:43 |
60.54% |
More |
Mile |
6:45 |
6:45 |
63.66% |
More |
5k |
21:18 |
6:51 |
68.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:06 |
6:06 |
70.38 |
5km |
21:24 |
6:53 |
68.27 |
5M |
36:16 |
7:15 |
65.60 |
10km |
46:09 |
7:26 |
64.38 |
10M |
1:18:12 |
7:49 |
62.80 |
Half |
1:45:29 |
8:03 |
61.13 |
20M |
2:48:36 |
8:26 |
60.60 |
Mara |
3:47:26 |
8:41 |
59.91 |
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