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Running > Tempo

23rd Mar 2021 at 9am by Grumpypants

  • 34:34
    Time
  • 3.53
    Miles
  • 9:48
    Min/mi
  • 55.69
    WAVA
  • 428
    Cals
  • 174
    Cadence
  • 139
    bpm
  • Road
    Surface

 

Notes & Comments

5:22 5:54 5:52 6:06 7:03 4:16

Pace

3% 9% 16% 18% 34% 21%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 1:02 1:02 0.13 8:13 118 86-140 969 170 120-182 0/5
2 2:09 1:08 0.25 9:02 132 128-134 1191 173 168-180 1/1
3 3:13 1:04 0.38 8:31 135 130-139 1150 175 170-180 2/4
4 4:21 1:08 0.50 9:02 135 133-139 1218 175 168-178 1/10
5 5:24 1:03 0.63 8:22 136 134-138 1138 182 180-186 6/13
6 6:28 1:04 0.75 8:34 138 135-143 1182 180 174-184 5/18
7 7:35 1:07 0.88 8:56 134 130-141 1197 179 176-182 12/5
8 8:52 1:17 1.00 10:17 140 136-146 1440 176 168-180 11/3
9 10:05 1:13 1.13 9:45 137 135-140 1335 176 172-178 11/7
10 11:23 1:17 +11 1.25 10:19 140 138-143 1445 179 172-184 23/11
11 12:37 1:15 1.38 10:00 141 137-143 1409 175 172-176 13/20
12 13:48 1:11 1.50 9:27 137 133-141 1295 176 172-178 11/14
13 15:01 1:12 1.63 9:37 136 131-140 1308 176 174-178 6/11
14 16:12 1:12 +27 1.75 9:34 135 126-140 1291 176 172-180 1/8
15 17:14 1:02 1.88 8:14 138 137-139 1136 185 180-188 9/4
16 18:27 1:13 2.00 9:45 124 111-141 1209 180 174-184 6/0
17 19:43 1:16 +40 2.13 10:05 131 119-136 1320 176 170-182 7/0
18 20:53 1:10 2.25 9:21 134 114-150 1253 178 172-184 3/14
19 22:04 1:12 2.38 9:34 142 139-146 1358 174 162-178 6/7
20 23:24 1:20 +1:41 2.50 10:40 128 104-139 1366 170 122-178 6/0
21 24:44 1:19 2.63 10:34 141 115-159 1489 176 172-180 8/5
22 26:11 1:27 2.75 11:37 145 135-151 1684 153 100-178 8/4
23 27:38 1:28 2.88 11:41 148 133-161 1729 161 100-176 12/0
24 29:03 1:25 3.00 11:19 153 142-161 1732 170 154-176 3/8
25 30:27 1:24 3.13 11:12 153 149-161 1715 172 164-178 17/5
26 31:44 1:17 3.25 10:14 156 152-159 1595 171 164-176 1/13
27 32:57 1:13 3.38 9:43 161 155-169 1563 174 172-176 7/14
28 34:14 1:17 3.50 10:18 163 161-165 1680 173 164-176 8/15
29 34:33 19 3.52 16:31 165 164-165 2724 171 170-172 1/1

Heart

40% 45% 14%
139bpm (169 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 176m, Desc 195m, Range 55m
Elevation Graph
Grade Bands

Cadence

174 (188 max)
Cadence Chart
Cadence Bands

Kit

  • Hoka One One Clifton 7
     

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 2:03 8:13 45.86% 29.5 More
800m 4:14 8:31 52.81% 30.2 More
1km 5:19 8:34 52.48% 30.7 More
Mile 8:52 8:52 55.40% 31.2 More
5k 33:16 10:42 50.94% 27.2 More

Predictions

Best WAVA 56.14%
Dist Time Per Mile WAVA
1M 9:05 9:05 54.10
5km 30:11 9:43 56.14
5M 50:00 10:00 55.90
10km 1:02:57 10:08 55.69
10M 1:44:14 10:25 55.32
Half 2:18:47 10:36 54.65
20M 3:37:19 10:52 55.04
Mara 4:49:21 11:03 55.62

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.3
8.6%
20:04
NW
0.52
14.7%
9:28
N
0.25
7.1%
9:22
NE
0.76
21.6%
10:22
W
0.63
18%
8:55
E
0.09
2.5%
10:01
SW
0.68
19.3%
10:07
S
0.29
8.3%
9:56
SE

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