Wed 23rd Jun 2021 at 5:00am by Ness

Run > Tempo

Amazing

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Time
39:15
Miles
4.00
Min/mi
9:49
Pacing
92%
WAVA
56.95
Stride(cm)
92
Cals
369
Cadence
177
BPM
144
%MHR
77.9
B/mi
1413
Hillscore
1
Surface
Road

Notes & Comments

4 comments

Attempt at a slightly higher paced run. Not too bad considering the miles already done this week. Good prep for starting Project Joker again next week.

9:47 9:40 9:29 10:15 3

	TBR (TheBeardRunner) Spot on 😊
	Ness
	Sigh Great stuff, first 3 miles were a progression too!
	Velociraptor Nice pace! Will be interesting to see how your next PJ goes.

Pin Map

0mi in 0

Pace

10%

26%

36%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:08	1:08	9:06	113 91-128	1029	166 114-176	3/2
0.25	2:22	1:14	9:51	132 129-138	1300	175 174-178	0/9
0.38	3:40	1:18	10:20	132 130-136	1365	175 172-178	1/4
0.50	5:00	1:21	10:45	137 129-146	1472	174 172-178	3/0
0.63	6:12	1:12	9:34	142 138-147	1357	178 174-182	3/0
0.75	7:26	1:14	9:54	135 132-138	1336	179 178-182	1/2
0.88	8:39	1:13	9:45	141 138-144	1375	180 178-182	1/2
1.00	9:47	1:07	8:59	140 135-145	1257	179 178-182	1/0
1.13	10:56	1:09	9:14	135 134-137	1246	179 176-182	0/3
1.25	12:11	1:15	10:01	138 136-142	1382	180 178-182	1/3
1.38	13:17	1:06	8:51	138 133-144	1222	180 178-182	0/1
1.50	14:26	1:09	9:09	142 138-146	1300	177 174-180	0/1
1.63	15:48	1:22	10:55	141 139-144	1540	176 172-178	0/5
1.75	17:03	1:15	10:01	144 140-150	1444	179 172-182	3/2
1.88	18:16	1:13	9:41	143 139-148	1384	179 178-180	2/1
2.00	19:27	1:11	9:31	149 147-152	1419	179 176-182	2/1
2.13	20:39	1:11	9:30	153 147-157	1454	180 180-182	2/1
2.25	21:49	1:10	9:23	153 150-159	1437	178 176-180	2/0
2.38	22:56	1:07	8:57	150 145-157	1343	180 178-182	0/7
2.50	24:10	1:14	9:49	146 143-148	1434	179 176-180	2/4
2.63	25:25	1:15	9:58	147 142-152	1466	179 176-184	4/0
2.75	26:37	1:13	9:41	148 145-154	1434	182 176-186	2/1
2.88	27:49	1:12	9:33	156 150-159	1489	179 174-182	2/2
3.00	28:56	1:07	8:58	149 144-155	1335	180 176-184	1/4
3.13	30:11	1:15	9:57	147 143-151	1463	178 176-180	4/1
3.25	31:29	1:18	10:23	156 152-159	1621	177 176-180	4/0
3.38	32:42	1:13	9:46	153 149-155	1493	179 176-180	2/1
3.50	34:00	1:18	10:28	154 149-161	1611	177 174-178	2/1
3.63	35:20	1:19 +3	10:36	151 145-158	1600	176 172-178	1/2
3.75	36:41	1:21 +4	10:50	147 142-152	1593	176 172-180	3/1
3.88	38:01	1:20	10:44	152 143-158	1630	175 170-180	9/0
4.00	39:18	1:17	10:13	154 149-159	1573	175 172-180	4/3
4.00	39:21	3	10:42	148 148-148	1583	178 178-178	0/0

Heart

144/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 24m, Flat prediction 38:58

Elevation Graph

Biggest Climbs (m)	Min/mi
13 2.7%	10:38
See your biggest climbs

Cadence

177 (186 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	177	4	39:16	9:49
Walk	0.0	114	0	1	13:35
Pause	0.2	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:44	46.41%	More
800m	4:35	9:13	48.69%	More
1km	5:43	9:12	50.75%	More
Mile	9:24	9:24	52.49%	More
5k	29:58	9:39	57.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:47	8:47	56.16
5km	29:53	9:37	57.68
5M	49:57	9:59	56.37
10km	1:03:10	10:10	55.84
10M	1:45:35	10:34	55.12
Half	2:21:20	10:47	53.81
20M	3:43:13	11:10	53.70
Mara	4:58:48	11:24	53.19

Bespoke Fields

Amend your bespoke fields

Fetch Miles

9:27	The Black Track

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