Mon 19th Apr 2021 at 5:00am by elio

Run > Tempo
  • Time
    1:52:17
  • Miles
    15.11
  • Min/mi
    7:26
  • Pacing
    80%
  • WAVA
    61.22
  • Stride(cm)
    115
  • Cals
    1557
  • Cadence
    189
  • BPM
    154
  • %MHR
    92.8
  • B/mi
    1145
  • Asc(m)
    475
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

Phase 4 half marathon , first big workout it’s a bit of a shock the first tempo mile after 1 hour easy maybe I should do few strides just before starting the tempo.

60 min easy

20min tempo 3.18 miles (6:26 6:17 6:11 +1:06)

5min jog

10min tempo 1.62 (6:14 + 3:46)

5min jog

5 min tempo 0.8

Split Summary
===
1) 1m - 8:27(8:27/m) 130/145bpm 101cal 7.1/7.76mph
2) 1m - 8:08(8:08/m) 136/144bpm 101cal 7.37/7.56mph
3) 1m - 8:21(8:21/m) 139/151bpm 104cal 7.18/7.76mph
4) 1m - 8:05(8:05/m) 131/141bpm 83cal 7.42/7.97mph
5) 1m - 8:08(8:08/m) 136/153bpm 86cal 7.38/7.89mph
6) 1m - 8:08(8:08/m) 133/142bpm 81cal 7.37/7.99mph
7) 1m - 7:59(7:59/m) 142/159bpm 97cal 7.51/7.85mph
8) 0.35m - 2:43(7:48/m) 138/143bpm 29cal 7.69/7.85mph
9) 1m - 6:26(6:26/m) 155/170bpm 91cal 9.33/9.85mph
10) 1m - 6:17(6:17/m) 170/179bpm 101cal 9.56/9.98mph
11) 1m - 6:11(6:11/m) 177/185bpm 108cal 9.69/10.04mph
12) 0.18m - 1:06(6:05/m) 186/193bpm 20cal 9.85/10.14mph
13) 0.63m - 5:00(7:58/m) 177/193bpm 86cal 7.54/10.08mph
14) 1m - 6:14(6:14/m) 174/181bpm 105cal 9.63/10.35mph
15) 0.62m - 3:46(6:05/m) 183/195bpm 68cal 9.86/10.29mph
16) 0.61m - 5:00(8:14/m) 176/187bpm 86cal 7.28/9.35mph
17) 0.8m - 5:00(6:14/m) 181/191bpm 91cal 9.62/10.06mph
18) 0.93m - 7:17(7:52/m) 172/187bpm 119cal 7.63/9.5mph
8:27 8:08 8:21 8:05 8:08 8:08 7:59 2:43 6:26 6:17 6:11 1:06 5:00 6:14 3:46 5:00 5:00 7:17

Pace

2% 1% 8% 50% 7% 31%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:24 4:24 +4 8:47 121 76-143 1063 184 176-188 10/50
1.00 8:30 4:07 8:14 135 130-145 1110 184 180-188 21/15
1.50 12:37 4:07 8:14 135 131-140 1112 184 178-190 13/21
2.00 16:39 4:01 8:03 136 132-144 1094 185 178-190 13/24
2.50 20:46 4:07 8:15 137 132-147 1130 184 180-186 23/7
3.00 25:01 4:15 8:29 140 121-151 1189 184 180-188 41/24
3.50 29:00 3:59 7:58 129 121-137 1028 186 182-188 10/62
4.00 33:06 4:06 8:12 133 126-141 1091 185 184-188 23/15
4.50 38:14 5:08 +56 10:16 141 116-153 1447 185 180-188 15/10
5.00 42:10 3:56 7:53 129 115-140 1016 186 184-190 16/37
5.50 46:22 4:12 +7 8:24 129 122-141 1083 185 180-188 17/14
6.00 50:26 4:04 8:08 138 133-141 1121 184 180-188 22/16
6.50 54:26 4:00 8:00 139 133-145 1111 185 182-188 20/17
7.00 58:25 3:59 7:58 145 136-159 1156 185 182-188 24/6
7.50 1:02:08 3:43 7:25 139 133-144 1032 188 184-194 8/25
8.00 1:05:24 3:16 6:33 156 141-170 1022 192 188-196 20/9
8.50 1:08:34 3:10 6:20 164 161-168 1038 194 190-198 12/23
9.00 1:11:45 3:11 6:22 170 164-178 1083 194 192-198 18/7
9.50 1:14:47 3:01 6:03 173 168-182 1046 196 194-198 15/18
10.00 1:17:55 3:09 6:17 178 172-185 1120 195 192-198 18/10
10.50 1:20:56 3:01 6:01 180 172-192 1083 197 194-200 7/15
11.00 1:24:56 4:00 8:01 178 166-193 1426 185 178-196 14/9
11.50 1:28:10 3:14 6:27 174 167-181 1124 194 186-204 9/13
12.00 1:31:21 3:11 6:23 173 170-178 1103 194 192-198 18/9
12.50 1:34:23 3:02 6:04 178 173-187 1079 196 184-200 13/20
13.00 1:37:59 3:35 7:10 184 172-194 1320 190 178-198 14/16
13.50 1:41:47 3:49 7:37 175 166-185 1333 187 178-204 23/15
14.00 1:44:56 3:09 6:18 181 173-191 1141 195 190-198 14/17
14.50 1:49:06 4:10 +27 8:19 173 151-186 1440 190 180-200 8/14
15.00 1:53:24 4:18 +23 8:36 171 157-186 1470 187 184-190 21/15
15.11 1:54:16 52 7:51 175 172-176 1374 189 188-190 14/3

Heart

154/194max
  • Show Beats/Mile

Elevation

Asc 475m, Range 82m, Flat prediction 1:51:09
Elevation Graph
Biggest Climbs (m) Min/mi
25 3.4% 8:10
24 16.5% 9:14
15 7.3% 8:35
15 8.5% 7:49
13 3.9% 6:37
12 6.1% 8:47
See your biggest climbs

Cadence

189 (204 max) Stride Length: 115cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.3 188 15.1 1:52:17 7:34
Walk 0.0 0 0 0 NAN:00:00
Still 0.0 - - 2 -
Pause 1.7 - - 1:57 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:54 51.66% More
800m 2:58 5:58 58.55% More
1km 3:46 6:03 60.53% More
Mile 6:09 6:09 63.83% More
5k 19:29 6:16 68.42% More
5 miles 32:10 6:26 67.30% More
10k 40:53 6:35 66.11% More
10 miles 1:10:50 7:05 63.02% More
Half 1:36:55 7:24 60.92% More

Predictions

Dist Time Per Mile WAVA
1M 6:19 6:19 62.12
5km 21:00 6:46 63.50
5M 34:46 6:57 62.26
10km 43:47 7:03 61.74
10M 1:12:30 7:15 61.57
Half 1:36:31 7:22 60.70
20M 2:31:09 7:33 61.42
Mara 3:21:14 7:41 61.51
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