Tue 19th Oct 2021 at 2:39pm by Uwe
Run > Tempo
-
Time
33:30
-
Miles
3.50
-
Min/mi
9:34
-
Pacing
77%
-
WAVA
55.06
-
Stride(cm)
106
-
Cals
418
-
Cadence
158
-
BPM
135
-
%MHR
78.7
-
B/mi
1288
-
Asc(m)
146
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:53(9:53/m) 115/138bpm [1137b/mi] 107cal 6.07/8.54mph
2) 1m - 9:08(9:08/m) 142/150bpm [1297b/mi] 118cal 6.57/7.74mph
3) 1m - 9:15(9:15/m) 143/151bpm [1324b/mi] 123cal 6.48/7.68mph
4) 0.5m - 5:14(10:26/m) 145/156bpm [1514b/mi] 70cal 5.75/7.12mph
Included 2 x 1 mile tempo at rates of 8:19 down and 8:45 up with 0.5 mile recovery
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:14 |
1:14 |
9:50 |
94 72-107 |
925 |
157 154-160 |
1/5 |
0.25 |
2:59 |
1:45 +31
|
14:02 |
105 96-112 |
1473 |
154 152-158 |
4/14 |
0.38 |
4:19 |
1:20 |
10:37 |
109 108-112 |
1157 |
154 152-156 |
0/12 |
0.50 |
5:37 |
1:18 |
10:24 |
114 113-116 |
1186 |
155 152-156 |
8/1 |
0.63 |
6:56 |
1:20 |
10:38 |
120 116-123 |
1277 |
154 152-156 |
5/17 |
0.75 |
8:14 |
1:17 |
10:20 |
124 122-125 |
1280 |
155 152-160 |
7/1 |
0.88 |
9:22 |
1:08 |
9:03 |
125 122-129 |
1131 |
160 144-168 |
10/7 |
1.00 |
10:24 |
1:02 |
8:18 |
136 131-138 |
1129 |
162 160-164 |
6/9 |
1.13 |
11:28 |
1:04 |
8:31 |
140 139-142 |
1192 |
161 160-162 |
5/7 |
1.25 |
12:29 |
1:01 |
8:09 |
140 140-142 |
1141 |
161 152-164 |
9/1 |
1.38 |
13:33 |
1:04 |
8:30 |
144 142-145 |
1224 |
161 158-164 |
0/12 |
1.50 |
14:34 |
1:01 |
8:08 |
144 143-145 |
1171 |
164 162-164 |
2/11 |
1.63 |
15:34 |
1:01 |
8:06 |
145 144-147 |
1174 |
162 158-164 |
2/9 |
1.75 |
16:40 |
1:05 |
8:42 |
147 146-149 |
1278 |
162 160-166 |
12/1 |
1.88 |
18:28 |
1:48 +14
|
14:26 |
141 136-150 |
2035 |
157 148-218 |
8/10 |
2.00 |
19:46 |
1:18 |
10:24 |
135 134-136 |
1404 |
154 152-156 |
5/3 |
2.13 |
21:06 |
1:20 |
10:40 |
135 133-137 |
1441 |
155 150-158 |
5/4 |
2.25 |
22:23 |
1:17 |
10:20 |
135 134-137 |
1394 |
155 152-156 |
5/5 |
2.38 |
23:39 |
1:16 |
10:07 |
137 135-141 |
1386 |
168 142-214 |
4/3 |
2.50 |
24:42 |
1:03 |
8:23 |
145 141-148 |
1216 |
164 162-168 |
9/8 |
2.63 |
25:45 |
1:03 |
8:24 |
149 148-150 |
1253 |
163 162-164 |
8/9 |
2.75 |
27:03 |
1:18 +7
|
10:26 |
149 147-151 |
1555 |
162 158-168 |
9/4 |
2.88 |
28:03 |
1:00 |
8:00 |
150 148-151 |
1200 |
162 158-166 |
7/5 |
3.00 |
29:07 |
1:04 |
8:33 |
150 148-151 |
1282 |
162 158-164 |
11/3 |
3.13 |
30:14 |
1:07 |
8:54 |
151 147-153 |
1344 |
160 158-162 |
2/12 |
3.25 |
31:26 |
1:12 |
9:36 |
154 151-156 |
1477 |
160 158-160 |
7/5 |
3.38 |
33:22 |
1:56 +28
|
15:31 |
141 133-156 |
2187 |
144 96-162 |
11/2 |
3.50 |
34:50 |
1:28 |
11:43 |
139 137-140 |
1629 |
153 150-160 |
3/8 |
Elevation
Biggest Climbs (m) |
Min/mi |
14 8.9% |
11:13
|
13 8.3% |
9:15
|
12 6.7% |
8:29
|
12 6.6% |
9:56
|
11 4.2% |
8:23
|
10 7.1% |
8:05
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.2 |
158 |
3.5 |
33:06 |
9:53 |
Walk |
1.0 |
104 |
0 |
21 |
19:43 |
Still |
0.2 |
- |
- |
4 |
- |
Pause |
3.7 |
- |
- |
1:20 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
7:58 |
45.33% |
More |
800m |
4:01 |
8:04 |
53.68% |
More |
1km |
5:05 |
8:11 |
55.24% |
More |
Mile |
8:25 |
8:25 |
56.78% |
More |
5k |
29:26 |
9:28 |
55.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:53 |
8:53 |
53.80 |
5km |
29:32 |
9:30 |
55.17 |
5M |
48:54 |
9:47 |
54.53 |
10km |
1:01:33 |
9:54 |
54.22 |
10M |
1:41:56 |
10:12 |
54.26 |
Half |
2:15:43 |
10:22 |
53.58 |
20M |
3:32:32 |
10:38 |
54.22 |
Mara |
4:42:58 |
10:48 |
54.30 |
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