Fri 27th Aug 2021 at 11:41am by Flatlander

Run > Tempo
  • Time
    46:38
  • Miles
    5.50
  • Min/mi
    8:29
  • Pacing
    72%
  • WAVA
    65.55
  • Stride(cm)
    116
  • Cals
    467
  • Cadence
    164
  • BPM
    145
  • %MHR
    80.6
  • B/mi
    1230
  • Asc(m)
    204
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

3 comments
Friday trail run, except I decided to make it a tempo run, but with no idea what pace I might achieve.
Lots of slow downs and stops for passing people and crossing roads, which gave me a bit of a recovery each time.
Wind assisted but still not bad considering the tempo section was nearly on trail surfaces.

1) 1m - 9:22(9:22/m) 130/139bpm [1218b/mi] 83cal 6.4/6.85mph
Start of tempo.
2) 1m - 8:30(8:30/m) 146/154bpm [1241b/mi] 85cal 7.06/7.41mph On Gun's Lane against the wind
3) 1m - 8:14(8:14/m) 149/156bpm [1226b/mi] 84cal 7.29/8.01mph Tailwind then headwind
4) 1m - 8:11(8:11/m) 148/157bpm [1211b/mi] 83cal 7.33/8.33mph Tailwind for the rest of the way.
5) 1m - 7:52(7:52/m) 157/164bpm [1234b/mi] 87cal 7.63/8.31mph
End of tempo
6) 0.5m - 4:30(8:58/m) 148/155bpm [1326b/mi] 45cal 6.7/8.18mph Recovery and cool down.
9:22 8:30 8:14 8:11 7:52 4:30
Fenland Flier
Very nicely done. The non running public do get in the way sometimes :-)
Flatlander
I was very polite and courteous and didn't barge them out of the way . ;-)
Fenland Flier
I would expect nothing less from a gentleman.

Pace

29% 16% 25% 29% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:20 2:20 9:22 117 85-132 1096 163 158-168 12/5
0.50 4:46 2:25 9:41 135 132-137 1308 161 158-166 8/8
0.75 7:08 2:22 9:29 135 133-137 1280 162 160-166 6/10
1.00 10:30 3:22 +1:08 13:27 127 114-139 1708 165 160-168 11/15
1.25 12:48 2:18 +14 9:14 141 136-145 1301 165 162-170 9/15
1.50 14:59 2:11 8:44 146 144-149 1274 164 162-166 15/11
1.75 17:08 2:09 8:36 149 146-150 1282 164 162-166 15/10
2.00 19:15 2:07 8:26 150 146-153 1266 165 162-168 6/7
2.25 21:22 2:07 8:28 150 148-151 1271 165 162-168 15/6
2.50 23:30 2:08 8:32 153 149-156 1307 165 160-168 11/24
2.75 25:52 2:22 +24 9:28 147 142-152 1391 166 162-170 20/7
3.00 28:35 2:43 +43 10:53 147 136-156 1600 165 118-176 22/17
3.25 31:17 2:41 +42 10:46 148 138-157 1593 164 118-170 13/18
3.50 33:51 2:35 +28 10:19 144 138-150 1486 168 162-172 15/21
3.75 36:01 2:10 8:39 153 150-155 1323 166 164-168 9/12
4.00 38:59 2:57 +1:00 11:50 145 130-155 1715 165 118-172 16/7
4.25 41:26 2:27 +29 9:49 157 148-161 1541 167 164-172 9/16
4.50 43:29 2:03 8:12 155 148-158 1270 167 164-170 9/9
4.75 45:47 2:18 +24 9:12 155 149-161 1426 164 118-170 17/7
5.00 48:12 2:25 +28 9:40 161 150-164 1557 167 162-172 11/14
5.25 50:56 2:45 +29 10:58 146 135-152 1602 162 116-170 16/16
5.50 53:11 2:15 8:58 151 145-155 1355 167 162-170 9/12

Heart

145/164max
  • Show Beats/Mile

Elevation

Asc 204m, Range 29m, Flat prediction 45:52
Elevation Graph
Biggest Climbs (m) Min/mi
16 6.1% 8:11
15 13.0% 12:39
15 9.7% 7:34
14 7.6% 12:44
12 5.9% 9:17
12 4.2% 7:51
See your biggest climbs

Cadence

164 (176 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 87.7 165 5.5 46:22 8:54
Walk 7.8 116 0 4:21 4:22:04
Pause 4.5 - - 2:29 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:30 50.32% More
800m 4:10 8:24 53.52% More
1km 5:13 8:24 55.83% More
Mile 8:28 8:28 58.46% More
5k 29:04 9:21 58.12% More
5 miles 48:07 9:37 57.56% More

Predictions

Dist Time Per Mile WAVA
1M 7:39 7:39 64.73
5km 25:27 8:11 66.38
5M 42:09 8:26 65.70
10km 53:04 8:32 65.36
10M 1:27:53 8:47 65.48
Half 1:57:01 8:56 64.69
20M 3:03:14 9:10 65.46
Mara 4:03:57 9:19 65.56

Bespoke Fields

Amend your bespoke fields
Race Pace
HRV

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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