Wed 24th Mar 2021 at 6:00am by pjlovr25
Run > Tempo
-
Time
49:00
-
Miles
5.21
-
Min/mi
9:24
-
Pacing
80%
-
WAVA
52.51
-
Stride(cm)
95
-
Cals
559
-
Cadence
180
-
BPM
159
-
%MHR
84.8
-
B/mi
1492
-
Surface
Road
Notes & Comments
3x 10mins tempo, 3:00 recover
5min warm-up
3x 10mins @ 8:40, 3:00 recover
5min cool down
===
1) 0.51m - 5:00(9:52/m) 146/155bpm 55cal
2) 1.16m - 10:00(8:35/m) 163/167bpm 122cal
3) 0.23m - 3:00(13:08/m) 144/166bpm 28cal
4) 1.16m - 10:00(8:36/m) 166/175bpm 124cal
5) 0.21m - 3:00(13:59/m) 146/173bpm 26cal
6) 1.18m - 10:00(8:30/m) 166/175bpm 124cal
7) 0.23m - 3:00(13:14/m) 150/174bpm 26cal
8) 0.53m - 5:00(9:30/m) 154/161bpm 54cal
9) 0m - 0(1:09/m) 160/160bpm
5:00 10:00 3:00 10:00 3:00 10:00 3:00 5:00 0
-
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 |
2:25 |
2:25 |
9:40 |
139 107-150 |
1343 |
181 126-186 |
5/0 |
0.50 |
4:55 |
2:30 |
9:58 |
153 148-155 |
1526 |
181 178-186 |
6/1 |
0.75 |
7:06 |
2:11 |
8:44 |
161 152-166 |
1406 |
190 180-196 |
4/1 |
1.00 |
9:15 |
2:09 |
8:38 |
164 162-166 |
1415 |
189 184-194 |
2/1 |
1.25 |
11:26 |
2:11 |
8:43 |
161 159-165 |
1403 |
188 184-196 |
0/6 |
1.50 |
13:31 |
2:05 |
8:20 |
164 161-167 |
1366 |
189 184-194 |
1/4 |
1.75 |
16:18 |
2:47 |
11:08 |
157 131-167 |
1747 |
163 126-192 |
1/3 |
2.00 |
18:52 |
2:34 |
10:18 |
145 129-158 |
1493 |
175 114-190 |
3/2 |
2.25 |
21:01 |
2:09 |
8:36 |
162 156-164 |
1393 |
190 186-200 |
2/3 |
2.50 |
23:10 |
2:09 |
8:37 |
163 161-166 |
1405 |
187 184-192 |
3/5 |
2.75 |
25:20 |
2:09 |
8:37 |
169 164-174 |
1455 |
188 182-206 |
7/1 |
3.00 |
27:28 |
2:08 |
8:33 |
174 171-175 |
1486 |
188 182-192 |
6/2 |
3.25 |
30:41 |
3:14 |
12:55 |
150 131-175 |
1938 |
151 128-190 |
3/2 |
3.50 |
32:52 |
2:11 |
8:43 |
160 148-165 |
1395 |
187 176-192 |
2/2 |
3.75 |
35:01 |
2:09 |
8:36 |
163 160-166 |
1403 |
187 184-196 |
2/7 |
4.00 |
37:07 |
2:05 |
8:22 |
166 164-169 |
1388 |
189 184-192 |
1/4 |
4.25 |
39:16 |
2:10 |
8:38 |
168 166-171 |
1451 |
187 182-194 |
2/3 |
4.50 |
41:44 |
2:27 |
9:49 |
170 150-175 |
1669 |
173 122-194 |
3/3 |
4.75 |
44:38 |
2:55 |
11:39 |
147 134-153 |
1713 |
164 110-186 |
4/4 |
5.00 |
47:00 |
2:21 |
9:25 |
153 152-156 |
1440 |
181 178-196 |
2/5 |
5.21 |
49:00 |
2:00 |
9:35 |
157 154-161 |
1505 |
181 168-196 |
2/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.5 |
185 |
4.9 |
43:51 |
8:55 |
Walk |
10.5 |
131 |
0.3 |
5:09 |
17:28 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:19 |
42.35% |
More |
800m |
4:11 |
8:25 |
46.40% |
More |
1km |
5:16 |
8:28 |
48.13% |
More |
Mile |
8:30 |
8:30 |
50.98% |
More |
5k |
28:43 |
9:14 |
52.72% |
More |
5 miles |
46:57 |
9:23 |
52.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:26 |
7:26 |
58.28 |
5km |
27:08 |
8:44 |
55.78 |
5M |
46:45 |
9:21 |
52.78 |
10km |
59:56 |
9:39 |
51.53 |
10M |
1:43:14 |
10:19 |
49.15 |
Half |
2:20:33 |
10:44 |
47.07 |
20M |
3:47:57 |
11:24 |
45.54 |
Mara |
5:10:21 |
11:51 |
44.22 |
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