Tue 21st Sep 2021 at 6:19am by Ness
Run > Tempo
- Amazing
-
Time
39:23
-
Miles
4.00
-
Min/mi
9:51
-
Pacing
95%
-
WAVA
56.75
-
Stride(cm)
93
-
Cals
369
-
Cadence
176
-
BPM
136
-
%MHR
73.6
-
B/mi
1340
-
Asc(m)
39
-
Hillscore
2
-
Surface
Road
Notes & Comments
3 comments
Tempo session... A bit slower than target but getting used to running on hills after a week of flat terrain at the seaside....
1) 1m - 9:38(9:38/m) 133/145bpm [1281b/mi] 89cal
2) 1m - 9:44(9:44/m) 139/151bpm [1353b/mi] 95cal
3) 1m - 9:55(9:55/m) 135/142bpm [1339b/mi] 91cal
4) 1m - 10:05(10:05/m) 138/154bpm [1391b/mi] 94cal
5) 0m - 2(7:21/m) 152/152bpm [1117b/mi]
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:13 |
1:13 |
9:41 |
129 105-145 |
1250 |
178 174-180 |
3/0 |
0.25 |
2:21 |
1:08 |
9:06 |
137 132-145 |
1246 |
176 172-178 |
0/4 |
0.38 |
3:29 |
1:09 |
9:09 |
127 119-131 |
1161 |
173 172-176 |
0/10 |
0.50 |
4:40 |
1:11 |
9:27 |
126 125-129 |
1191 |
173 172-176 |
0/9 |
0.63 |
5:56 |
1:16 |
10:07 |
126 122-129 |
1274 |
172 172-174 |
0/7 |
0.75 |
7:15 |
1:18 |
10:27 |
137 130-141 |
1432 |
172 170-174 |
2/2 |
0.88 |
8:25 |
1:10 |
9:24 |
136 132-138 |
1278 |
176 172-180 |
3/1 |
1.00 |
9:39 |
1:14 |
9:48 |
139 136-141 |
1363 |
176 172-178 |
0/2 |
1.13 |
10:47 |
1:08 |
9:05 |
138 137-140 |
1252 |
178 178-180 |
1/2 |
1.25 |
12:03 |
1:17 |
10:13 |
138 136-144 |
1410 |
176 174-180 |
0/3 |
1.38 |
13:19 |
1:15 |
10:03 |
145 137-151 |
1458 |
177 172-180 |
6/0 |
1.50 |
14:33 |
1:14 |
9:50 |
144 139-149 |
1416 |
176 174-178 |
3/1 |
1.63 |
15:44 |
1:12 |
9:34 |
138 136-140 |
1321 |
176 176-178 |
1/3 |
1.75 |
16:57 |
1:13 |
9:43 |
137 135-140 |
1331 |
178 176-180 |
0/1 |
1.88 |
18:10 |
1:12 |
9:39 |
136 135-137 |
1313 |
175 172-178 |
1/1 |
2.00 |
19:24 |
1:14 |
9:54 |
139 137-140 |
1375 |
175 172-178 |
2/0 |
2.13 |
20:37 |
1:13 |
9:46 |
139 137-141 |
1357 |
177 174-178 |
3/1 |
2.25 |
21:51 |
1:14 |
9:54 |
136 134-138 |
1347 |
176 174-178 |
2/1 |
2.38 |
23:01 |
1:10 |
9:17 |
131 125-135 |
1216 |
176 174-178 |
0/6 |
2.50 |
24:12 |
1:12 |
9:33 |
130 128-133 |
1241 |
177 176-178 |
2/2 |
2.63 |
25:31 |
1:19 |
10:29 |
137 133-140 |
1435 |
175 174-178 |
3/1 |
2.75 |
26:46 |
1:15 |
9:58 |
138 136-141 |
1376 |
175 174-178 |
1/2 |
2.88 |
28:04 |
1:18 |
10:23 |
133 131-135 |
1381 |
175 174-178 |
3/0 |
3.00 |
29:18 |
1:14 |
9:52 |
138 135-141 |
1362 |
175 172-176 |
1/3 |
3.13 |
30:27 |
1:09 |
9:10 |
134 133-136 |
1228 |
179 174-180 |
1/1 |
3.25 |
31:39 |
1:13 |
9:43 |
139 134-144 |
1352 |
182 178-186 |
5/0 |
3.38 |
32:58 |
1:19 |
10:30 |
141 139-145 |
1479 |
176 174-178 |
4/0 |
3.50 |
34:15 |
1:17 |
10:14 |
138 135-142 |
1413 |
175 170-178 |
2/2 |
3.63 |
35:31 |
1:16 |
10:05 |
136 133-139 |
1371 |
176 174-178 |
2/2 |
3.75 |
36:45 |
1:15 |
9:57 |
135 133-138 |
1344 |
176 172-178 |
2/1 |
3.88 |
38:04 |
1:18 |
10:27 |
138 134-140 |
1442 |
177 176-180 |
5/0 |
4.00 |
39:23 |
1:19 |
10:35 |
145 140-153 |
1535 |
175 172-178 |
7/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
175 |
4 |
39:24 |
9:51 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:02 |
44.87% |
More |
800m |
4:37 |
9:18 |
48.25% |
More |
1km |
5:53 |
9:28 |
49.36% |
More |
Mile |
9:34 |
9:34 |
51.60% |
More |
5k |
30:14 |
9:44 |
57.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:49 |
8:49 |
55.95 |
5km |
29:59 |
9:39 |
57.49 |
5M |
50:07 |
10:01 |
56.19 |
10km |
1:03:22 |
10:12 |
55.66 |
10M |
1:45:57 |
10:36 |
54.93 |
Half |
2:21:49 |
10:50 |
53.63 |
20M |
3:43:59 |
11:12 |
53.52 |
Mara |
4:59:49 |
11:27 |
53.01 |
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Excellent run, well done!
Well done
Thanks 😊