Sat 4th Sep 2021 at 10:11am by Rosehip

Run > Tempo

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Time
1:11:22
Miles
5.79
Min/mi
12:20
Pacing
81%
WAVA
47.05
Stride(cm)
82
Cals
647
Cadence
159
BPM
146
%MHR
81.3
B/mi
1804
Asc(m)
187
Hillscore
1
Surface
Mixed

Notes & Comments

3 comments

4 x 10 minutes tempo/threshold/comfortablyhard efforts.

Quite pleased managed to do that.

(1st trail with 2 wiggle gates and road crossing,
2nd trail, 3 gates and sheep,
3rd road, but first bit up hill and some jump on verge moments
4th should have been nice flat road, but tractor meeting van hold-ups)

Split Summary
===
1) 0.29m - 5:00(17:26/m) 89/95bpm [1551b/mi] 33cal 3.44/3.74mph
2) 0.66m - 8:00(12:10/m) 136/151bpm [1655b/mi] 73cal 4.93/5.2mph
3) 0.12m - 2:00(16:17/m) 130/147bpm [2116b/mi] 14cal 3.69/5.13mph
4) 0.89m - 10:00(11:14/m) 153/170bpm [1719b/mi] 101cal 5.34/5.78mph
5) 0.11m - 2:00(17:52/m) 137/160bpm [2448b/mi] 14cal 3.36/5.16mph
6) 0.87m - 10:00(11:28/m) 155/166bpm [1777b/mi] 101cal 5.23/5.87mph
7) 0.12m - 2:00(17:06/m) 147/166bpm [2515b/mi] 15cal 3.51/5.78mph
8) 0.92m - 10:00(10:52/m) 158/165bpm [1716b/mi] 101cal 5.53/5.97mph
9) 0.11m - 2:00(18:24/m) 144/163bpm [2651b/mi] 14cal 3.26/5.82mph
10) 0.91m - 10:00(10:57/m) 156/167bpm [1708b/mi] 97cal 5.48/5.93mph
11) 0.2m - 3:01(15:00/m) 149/165bpm [2236b/mi] 24cal 4/5.59mph
12) 0.59m - 7:21(12:27/m) 147/155bpm [1830b/mi] 60cal 4.82/5.66mph

5:00 8:00 2:00 10:00 2:00 10:00 2:00 10:00 2:00 10:00 3:01 7:21

	Velociraptor I can see them! Nice
	northernslowcoach Well run
	RRR-CAZ 🇬🇧 Good session

Pace

20%

24%

35%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	4:21	4:21	17:25	89 83-95	1550	123 118-126	2/1
0.50	7:39	3:18	13:12	117 88-136	1544	159 124-166	1/1
0.75	10:42	3:03	12:13	141 136-145	1723	166 164-168	2/1
1.00	13:54	3:12	12:48	144 133-151	1842	158 124-170	0/1
1.25	17:04	3:10	12:39	131 114-149	1656	156 126-170	2/1
1.50	19:53	2:49	11:16	151 147-157	1702	169 166-170	2/0
1.75	22:40	2:47	11:07	157 155-161	1744	169 168-170	1/0
2.00	25:47	3:07	12:29	158 139-169	1974	158 120-172	1/1
2.25	29:08	3:21	13:22	138 119-158	1845	152 118-170	3/0
2.50	32:02	2:55	11:38	155 153-156	1804	169 166-170	0/4
2.75	35:01	2:58	11:53	158 153-164	1878	166 118-170	4/1
3.00	38:00	2:59	11:57	160 147-166	1912	158 118-172	4/0
3.25	41:25	3:25 +12	13:41	146 130-160	1997	153 118-170	6/0
3.50	44:08	2:43	10:54	158 157-161	1721	170 168-172	1/6
3.75	46:48	2:40	10:40	160 157-163	1707	171 168-174	0/5
4.00	49:40	2:51	11:25	162 154-165	1849	162 114-174	2/3
4.25	53:24	3:44 +30	14:57	142 129-157	2124	151 118-172	1/4
4.50	56:03	2:39	10:36	159 157-162	1684	171 170-172	1/1
4.75	58:55	2:53	11:31	158 151-166	1819	163 114-172	0/2
5.00	1:01:42	2:46	11:04	160 156-165	1771	171 168-174	1/0
5.25	1:05:22	3:41 +6	14:43	146 134-164	2149	148 116-168	1/2
5.50	1:08:23	3:01	12:03	147 136-155	1770	160 118-170	0/3
5.75	1:11:39	3:16	13:03	148 141-154	1930	151 122-170	2/0
5.79	1:12:11	32	12:46	143 142-144	1826	166 164-168	0/0

Heart

146/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 187m, Range 19m, Flat prediction 1:11:06

Elevation Graph

Biggest Climbs (m)	Min/mi
13 1.2%	12:40
See your biggest climbs

Cadence

159 (174 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	74.7	168	4.8	53:52	11:19
Walk	25.0	125	1	18:07	17:51
Pause	0.3	-	-	12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:35	10:23	39.71%	More
800m	5:13	10:30	43.90%	More
1km	6:35	10:35	45.28%	More
Mile	11:16	11:16	44.77%	More
5k	37:04	11:56	47.59%	More
5 miles	1:00:42	12:08	47.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:31	8:31	59.27
5km	33:36	10:49	52.49
5M	59:45	11:57	48.26
10km	1:17:44	12:31	46.47
10M	2:18:17	13:50	43.13
Half	3:11:44	14:38	40.67
20M	5:19:59	16:00	38.45
Mara	7:23:41	16:56	36.79

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stride length
cadence