Thu 13th Jan 2022 at 8:17pm by tipsku

Run > Tempo

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Time
46:03
Miles
5.03
Min/mi
9:09
Pacing
87%
WAVA
53.88
Stride(cm)
97
Cals
410
Cadence
182
BPM
151
%MHR
80.6
B/mi
1380
Asc(m)
24
Surface
Road

Notes & Comments

Training 12: 2x 1 mi Tempo
I had a good run. Warmed up for a mile, then hit target pace easily. At the traffic lights, I forgot to pause the watch so my average pace dropped to 12:00 and I had to spend the next 0.3 miles to catch up. At the end, I was just above target range but in reality another 10 seconds over. The second interval was also sub 8 pace and I stayed in zone 4 throughout. So after Saturday, I might consider dropping to 46 minutes as my goal time.

Split Summary
===
1) 0.62m - 6:05(9:48/m) 139/149bpm [1362b/mi] 51cal
2) 0.38m - 3:42(9:46/m) 146/151bpm [1425b/mi] 32cal
3) 0.62m - 5:08(8:16/m) 158/168bpm [1306b/mi] 49cal
4) 0.38m - 3:03(8:04/m) 165/168bpm [1331b/mi] 30cal
5) 0.5m - 5:00(9:55/m) 148/164bpm [1468b/mi] 43cal
6) 0.62m - 4:53(7:51/m) 164/169bpm [1288b/mi] 49cal
7) 0.38m - 3:07(8:13/m) 166/168bpm [1364b/mi] 31cal
8) 0.5m - 5:00(9:57/m) 152/168bpm [1513b/mi] 43cal
9) 0.62m - 6:09(9:55/m) 145/152bpm [1437b/mi] 50cal
10) 0.38m - 3:41(9:43/m) 145/149bpm [1410b/mi] 30cal
11) 0.02m - 16(11:24/m) 141/143bpm [1608b/mi] 2cal

6:05 3:42 5:08 3:03 5:00 4:53 3:07 5:00 6:09 3:41 16

Pin Map

0mi in 0

Pace

12%

40%

17%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:29	2:29	9:54	130 90-144	1288	182 176-190	3/1
0.50	4:55	2:27	9:47	142 131-147	1389	179 178-182	5/1
0.75	7:18	2:22	9:30	146 137-150	1387	180 178-182	5/1
1.00	9:46	2:28	9:52	146 140-150	1440	180 178-182	4/1
1.25	12:15	2:29 +15	9:55	148 122-160	1468	185 170-256	4/2
1.50	14:12	1:57	7:48	163 158-168	1271	186 184-192	1/5
1.75	16:12	2:00	8:01	166 164-168	1332	185 182-186	3/2
2.00	18:12	2:00	8:00	165 163-167	1321	185 178-190	3/1
2.25	20:42	2:30	10:01	149 141-163	1492	180 178-182	3/4
2.50	23:09	2:27	9:49	146 140-151	1433	181 178-184	3/3
2.75	25:07	1:57	7:49	161 145-166	1259	184 182-188	3/2
3.00	27:05	1:59	7:55	165 163-168	1305	182 178-184	1/4
3.25	29:09	2:03	8:13	167 165-169	1372	183 180-186	4/1
3.50	31:10	2:01	8:05	166 164-168	1341	185 182-188	3/5
3.75	33:36	2:27	9:47	157 150-168	1535	181 178-184	2/2
4.00	36:08	2:31	10:05	148 142-153	1493	181 178-184	4/2
4.25	38:36	2:28	9:53	146 142-151	1442	180 176-182	3/2
4.50	41:09	2:33	10:13	145 141-147	1481	180 176-182	2/4
4.75	43:33	2:24	9:37	145 142-149	1395	180 178-184	2/5
5.00	45:59	2:25	9:42	145 142-148	1406	179 174-182	2/4
5.03	46:19	20 +1	11:57	141 139-143	1684	175 168-178	0/0

Heart

151/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 24m, Range 19m, Flat prediction 46:03

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

182 (256 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	181	5	46:05	9:13
Walk	0.0	0	0	0	NAN:00:00
Pause	0.5	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	46.55%	More
800m	3:48	7:39	51.03%	More
1km	4:46	7:41	53.10%	More
Mile	8:00	8:00	54.19%	More
5k	27:02	8:42	55.97%	More
5 miles	45:56	9:11	53.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:44	7:44	56.02
5km	27:03	8:42	55.96
5M	45:45	9:09	53.93
10km	58:09	9:22	53.11
10M	1:38:20	9:50	51.60
Half	2:12:30	10:07	49.93
20M	3:31:24	10:34	49.11
Mara	4:44:50	10:52	48.18

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