Mon 17th May 2021 at 5:00am by Rrunner
Run > Tempo
Amazing
-
Time
36:01
-
Miles
4.65
-
Min/mi
7:45
-
Pacing
87%
-
WAVA
57.62
-
Stride(cm)
128
-
Cals
505
-
Cadence
162
-
BPM
167
-
%MHR
90.2
-
B/mi
1292
-
Asc(m)
23
-
Surface
Road
Notes & Comments
Tempo run. 4x6min with 3min recovery.
Aiming for between 4:30/km to 4:50/km so pleased to be a bit faster on each rep. Hard work towards the end but will have a big impact on fitness.
Split Summary
===
1) 1km - 4:29(4:29/km) 158/167bpm [707b/km] 59cal
2) 0.34km - 1:31(4:26/km) 168/170bpm [744b/km] 21cal
3) 0.52km - 3:00(5:45/km) 157/169bpm [904b/km] 39cal
4) 1km - 4:29(4:29/km) 168/173bpm [753b/km] 64cal
5) 0.34km - 1:31(4:31/km) 173/174bpm [782b/km] 22cal
6) 0.52km - 3:00(5:47/km) 161/175bpm [932b/km] 40cal
7) 1km - 4:25(4:25/km) 172/176bpm [760b/km] 65cal
8) 0.35km - 1:35(4:27/km) 174/176bpm [774b/km] 23cal
9) 0.51km - 3:00(5:56/km) 164/176bpm [972b/km] 41cal
10) 1km - 4:27(4:27/km) 173/178bpm [770b/km] 66cal
11) 0.35km - 1:33(4:23/km) 178/178bpm [780b/km] 23cal
12) 0.54km - 3:00(5:32/km) 167/176bpm [924b/km] 42cal
13) 0.01km - 1(1:10/km) 165/165bpm [192b/km]
4:29 1:31 3:00 4:29 1:31 3:00 4:25 1:35 3:00 4:27 1:33 3:00 1
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.13 |
50 |
50 |
6:37 |
137 120-155 |
907 |
176 170-184 |
| 0.25 |
1:43 |
53 |
7:06 |
159 155-161 |
1130 |
171 168-174 |
| 0.38 |
2:39 |
56 |
7:26 |
163 161-167 |
1211 |
169 166-170 |
| 0.50 |
3:35 |
56 |
7:28 |
163 162-165 |
1216 |
169 166-170 |
| 0.63 |
4:30 |
55 |
7:20 |
165 164-168 |
1210 |
167 166-168 |
| 0.75 |
5:25 |
55 |
7:19 |
168 167-170 |
1231 |
167 164-168 |
| 0.88 |
6:28 |
1:03 |
8:25 |
167 159-170 |
1407 |
151 122-168 |
| 1.00 |
7:37 |
1:10 |
9:18 |
154 152-158 |
1431 |
161 160-164 |
| 1.13 |
8:42 |
1:04 |
8:36 |
156 153-158 |
1341 |
162 160-164 |
| 1.25 |
9:38 |
56 |
7:26 |
160 155-164 |
1191 |
165 162-166 |
| 1.38 |
10:33 |
56 |
7:26 |
166 164-169 |
1234 |
165 164-166 |
| 1.50 |
11:25 |
51 |
6:49 |
170 168-172 |
1158 |
166 166-168 |
| 1.63 |
12:21 |
57 |
7:32 |
172 170-173 |
1296 |
163 162-164 |
| 1.75 |
13:15 |
54 |
7:11 |
171 170-172 |
1229 |
164 162-166 |
| 1.88 |
14:11 |
56 |
7:26 |
173 172-174 |
1286 |
164 164-164 |
| 2.00 |
15:05 |
55 |
7:17 |
173 171-174 |
1260 |
163 156-166 |
| 2.13 |
16:21 |
1:16 |
10:08 |
162 156-174 |
1643 |
151 122-160 |
| 2.25 |
17:26 |
1:05 |
8:41 |
159 158-161 |
1380 |
160 158-162 |
| 2.38 |
18:24 |
57 |
7:40 |
159 157-164 |
1219 |
164 160-168 |
| 2.50 |
19:16 |
52 |
6:57 |
170 164-173 |
1182 |
166 164-168 |
| 2.63 |
20:10 |
53 |
7:08 |
174 173-175 |
1241 |
164 162-166 |
| 2.75 |
21:04 |
55 |
7:18 |
175 175-176 |
1277 |
165 162-166 |
| 2.88 |
21:59 |
54 |
7:14 |
174 173-175 |
1258 |
163 162-164 |
| 3.00 |
22:55 |
57 |
7:34 |
174 173-175 |
1316 |
162 160-162 |
| 3.13 |
23:48 |
52 |
6:58 |
174 173-176 |
1212 |
164 162-166 |
| 3.25 |
25:00 |
1:13 |
9:42 |
170 162-176 |
1648 |
146 120-166 |
| 3.38 |
26:08 |
1:08 |
9:05 |
162 161-163 |
1471 |
161 158-162 |
| 3.50 |
27:12 |
1:04 |
8:28 |
161 160-163 |
1364 |
163 160-168 |
| 3.63 |
28:04 |
52 |
6:56 |
170 164-173 |
1179 |
166 164-170 |
| 3.75 |
28:59 |
55 |
7:17 |
174 173-176 |
1266 |
165 164-166 |
| 3.88 |
29:52 |
53 |
7:05 |
175 174-176 |
1239 |
163 162-166 |
| 4.00 |
30:46 |
55 |
7:19 |
176 175-177 |
1287 |
163 162-166 |
| 4.13 |
31:42 |
56 |
7:25 |
177 176-178 |
1314 |
164 162-166 |
| 4.25 |
32:34 |
52 |
6:56 |
178 177-178 |
1234 |
165 162-166 |
| 4.38 |
33:43 |
1:09 |
9:15 |
173 163-178 |
1600 |
148 112-166 |
| 4.50 |
34:45 |
1:02 |
8:12 |
165 163-166 |
1353 |
160 160-162 |
| 4.63 |
35:47 |
1:02 |
8:16 |
166 163-168 |
1371 |
161 160-162 |
| 4.65 |
36:01 |
14 |
8:33 |
165 165-165 |
1410 |
160 158-160 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
96.4 |
164 |
4.6 |
34:44 |
7:36 |
| Walk |
3.6 |
121 |
0.1 |
1:17 |
15:44 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:41 |
6:47 |
46.33% |
More |
| 800m |
3:30 |
7:03 |
51.47% |
More |
| 1km |
4:26 |
7:07 |
53.29% |
More |
| Mile |
7:24 |
7:24 |
54.65% |
More |
| 5k |
23:39 |
7:37 |
58.09% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:55 |
6:55 |
58.41 |
| 5km |
23:22 |
7:31 |
58.78 |
| 5M |
38:56 |
7:47 |
57.30 |
| 10km |
49:10 |
7:55 |
56.60 |
| 10M |
1:21:56 |
8:12 |
56.07 |
| Half |
1:49:29 |
8:21 |
55.05 |
| 20M |
2:52:26 |
8:37 |
55.39 |
| Mara |
3:50:24 |
8:48 |
55.27 |
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