Thu 15th Apr 2021 at 7:00am by FitterStu
Run > Tempo
-
Time
38:40
-
Miles
3.74
-
Min/mi
10:20
-
Pacing
89%
-
WAVA
47.69
-
Stride(cm)
86
-
Cals
410
-
Cadence
182
-
BPM
133
-
%MHR
77.6
-
B/mi
1373
-
Asc(m)
111
-
Hillscore
5
-
Surface
Road
Notes & Comments
2 miles tempo
Right ankle was tight during temp section but never got particularly sore. Lovely morning.
===
1) 1m - 11:14(11:14/m) 138/160bpm 132cal 5.34/0mph
2) 1m - 9:45(9:45/m) 135/143bpm 113cal 6.15/0mph
3) 1m - 9:25(9:25/m) 137/144bpm 108cal 6.37/0mph
4) 0.74m - 8:15(11:09/m) 119/137bpm 57cal 5.38/0mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:22 |
1:22 |
11:00 |
122 95-144 |
1341 |
184 178-190 |
4/2 |
0.25 |
2:48 |
1:25 |
11:23 |
145 135-160 |
1649 |
182 132-188 |
3/2 |
0.38 |
4:12 |
1:24 |
11:16 |
143 139-149 |
1611 |
179 130-188 |
4/1 |
0.50 |
5:43 |
1:31 |
12:07 |
140 126-145 |
1697 |
185 180-188 |
6/1 |
0.63 |
7:05 |
1:22 |
10:55 |
138 126-144 |
1506 |
174 130-190 |
4/3 |
0.75 |
8:36 |
1:31 |
12:08 |
134 126-148 |
1626 |
174 118-188 |
8/0 |
0.88 |
9:55 |
1:19 |
10:32 |
148 128-160 |
1560 |
185 180-188 |
1/9 |
1.00 |
11:14 |
1:19 |
10:29 |
133 117-148 |
1395 |
185 182-190 |
5/3 |
1.13 |
12:29 |
1:15 |
10:04 |
129 125-133 |
1298 |
188 182-192 |
8/1 |
1.25 |
13:47 |
1:18 |
10:23 |
138 131-140 |
1433 |
189 186-192 |
11/0 |
1.38 |
15:03 |
1:16 |
10:06 |
141 139-143 |
1424 |
187 182-190 |
4/1 |
1.50 |
16:19 |
1:17 |
10:13 |
137 131-142 |
1400 |
186 182-190 |
2/2 |
1.63 |
17:31 |
1:12 |
9:34 |
133 129-136 |
1273 |
189 184-196 |
1/6 |
1.75 |
18:44 |
1:13 |
9:41 |
133 128-141 |
1288 |
190 186-194 |
6/0 |
1.88 |
19:48 |
1:04 |
8:35 |
132 129-138 |
1133 |
186 96-194 |
2/11 |
2.00 |
20:59 |
1:11 |
9:30 |
134 131-136 |
1272 |
189 184-194 |
4/4 |
2.13 |
22:13 |
1:14 |
9:50 |
137 132-144 |
1347 |
189 186-192 |
4/2 |
2.25 |
23:29 |
1:16 |
10:06 |
141 138-144 |
1424 |
187 170-190 |
3/1 |
2.38 |
24:41 |
1:12 |
9:36 |
142 140-144 |
1362 |
188 182-192 |
4/2 |
2.50 |
25:47 |
1:06 |
8:51 |
141 139-143 |
1247 |
189 182-192 |
3/4 |
2.63 |
26:50 |
1:03 |
8:24 |
134 126-141 |
1125 |
188 182-190 |
0/12 |
2.75 |
27:54 |
1:03 |
8:27 |
132 130-135 |
1115 |
189 182-194 |
1/13 |
2.88 |
29:11 |
1:17 |
10:16 |
130 125-133 |
1335 |
187 178-192 |
7/4 |
3.00 |
30:24 |
1:14 |
9:50 |
136 132-139 |
1337 |
176 134-190 |
2/3 |
3.13 |
31:41 |
1:16 |
10:11 |
126 117-137 |
1283 |
173 118-188 |
0/7 |
3.25 |
33:02 |
1:21 |
10:47 |
118 115-123 |
1273 |
184 180-188 |
1/4 |
3.38 |
34:36 |
1:34 |
12:32 |
122 115-129 |
1529 |
161 128-184 |
9/0 |
3.50 |
36:03 |
1:28 |
11:42 |
120 114-126 |
1405 |
166 122-188 |
1/3 |
3.63 |
37:30 |
1:26 |
11:30 |
114 109-118 |
1311 |
172 132-190 |
1/4 |
3.74 |
38:39 |
1:09 |
10:15 |
115 113-118 |
1178 |
176 134-188 |
1/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.0 |
186 |
3.5 |
35:33 |
10:09 |
Walk |
8.0 |
132 |
0.2 |
3:06 |
13:18 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
41.23% |
More |
800m |
4:20 |
8:44 |
46.60% |
More |
1km |
5:33 |
8:56 |
47.41% |
More |
Mile |
9:09 |
9:09 |
48.82% |
More |
5k |
31:26 |
10:07 |
48.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:22 |
8:22 |
53.40 |
5km |
31:11 |
10:02 |
48.79 |
5M |
54:09 |
10:50 |
45.83 |
10km |
1:09:41 |
11:13 |
44.51 |
10M |
2:01:00 |
12:06 |
42.41 |
Half |
2:45:31 |
12:38 |
40.73 |
20M |
4:30:24 |
13:31 |
39.51 |
Mara |
6:09:51 |
14:07 |
38.52 |
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