Mon 7th Jun 2021 at 7:00pm by Steven McC

Run > Tempo

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Time
22:55
Miles
3.13
Min/mi
7:19
Pacing
95%
WAVA
56.54
Stride(cm)
122
Cals
362
Cadence
180
BPM
165
%MHR
96.4
B/mi
1207
Asc(m)
128
Hillscore
8
Surface
Road

Notes & Comments

1 comments

Split Summary
===
1) 1m - 7:23(7:23/m) 152/164bpm [1121b/mi] 104cal 8.13/9.2mph
2) 1m - 7:20(7:20/m) 166/182bpm [1219b/mi] 115cal 8.17/8.54mph
3) 1m - 7:16(7:16/m) 180/184bpm [1308b/mi] 127cal 8.26/8.85mph
4) 0.13m - 56(6:59/m) 181/183bpm [1264b/mi] 16cal 8.59/8.39mph

7:23 7:20 7:16 56

Steven McC
Thank you very much Simon :-)

It was hard work this week to be honest but happy with the time :-)

Pace

84%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	54	54	7:08	137 95-164	978	180 176-184	5/0
0.25	1:52	58	7:47	153 150-155	1191	177 176-180	4/1
0.38	2:49	57	7:35	153 150-156	1160	176 176-178	5/1
0.50	3:45	56	7:29	153 152-156	1144	179 174-180	3/8
0.63	4:36	52	6:53	153 151-154	1052	179 176-180	4/15
0.75	5:31	54	7:15	155 153-157	1123	178 176-180	13/4
0.88	6:28	57	7:38	156 152-158	1190	177 174-180	1/7
1.00	7:22	54	7:12	158 156-159	1138	177 174-180	6/5
1.13	8:18	56	7:27	158 156-160	1178	179 176-180	9/2
1.25	9:12	54	7:15	158 157-159	1146	180 178-182	11/8
1.38	10:09	57	7:35	159 157-161	1206	179 178-180	2/8
1.50	11:07	58	7:46	160 158-163	1243	178 176-180	3/8
1.63	12:00	53	7:03	162 158-172	1143	180 178-184	5/5
1.75	12:52	52	6:57	178 172-182	1236	180 178-184	8/7
1.88	13:49	56	7:30	179 178-181	1343	180 178-182	3/8
2.00	14:43	54	7:10	179 178-181	1283	180 180-182	7/3
2.13	15:39	57	7:33	179 177-181	1352	181 178-184	9/3
2.25	16:34	55	7:20	180 178-182	1319	181 180-184	2/7
2.38	17:30	56	7:27	180 177-181	1340	181 180-182	6/2
2.50	18:27	57	7:36	179 178-181	1362	181 180-182	2/9
2.63	19:19	52	6:58	181 179-183	1262	181 178-184	6/5
2.75	20:10	51	6:46	181 179-184	1225	183 180-186	9/6
2.88	21:03	53	7:00	181 180-183	1268	184 182-186	9/7
3.00	21:58	56	7:27	181 179-182	1349	183 180-184	7/8
3.13	22:51	53	7:04	181 178-183	1278	182 180-184	6/11

Heart

165/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 128m, Range 20m, Flat prediction 22:56

Elevation Graph

Biggest Climbs (m)	Min/mi
15 5.6%	7:27
15 9.8%	6:55
14 7.1%	7:27
14 7.7%	7:10
13 5.5%	7:10
12 7.7%	7:32
See your biggest climbs

Cadence

180 (186 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	3.1	22:55	7:19
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:40	43.86%	More
800m	3:27	6:57	49.62%	More
1km	4:23	7:03	50.96%	More
Mile	7:11	7:11	52.64%	More
5k	22:42	7:18	56.60%	More

Predictions

Dist	Time	Per Mile
1M	6:50	6:50
5km	22:44	7:19
5M	37:39	7:32
10km	47:24	7:38
10M	1:18:30	7:51
Half	1:44:31	7:59
20M	2:43:40	8:11
Mara	3:37:54	8:19

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