Sat 15th Jan 2022 at 11:17pm by tipsku

Run > Tempo

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Time
46:23
Miles
5.26
Min/mi
8:49
Pacing
86%
WAVA
56.09
Stride(cm)
99
Cals
426
Cadence
184
BPM
155
%MHR
83.1
B/mi
1370
Asc(m)
26
Hillscore
2
Surface
Road

Notes & Comments

Training 13: 2k WU - 4k tempo - 2k CD
Tackling the last session of this week, the same as last Saturday. Temperature was lower, -2°C, but I still felt fine. HR was a bit higher than last time but that's normal for colder weather. One mile before the session helped. Legs feeling strong, breathing was an even 3/3 rhythm, good job. Happy with pace and effort.

Split Summary
===
1) 0.62m - 5:42(9:10/m) 145/157bpm [1329b/mi] 50cal
2) 0.62m - 6:00(9:40/m) 151/158bpm [1459b/mi] 55cal
3) 0.01m - 4(9:31/m) 153/153bpm [1457b/mi]
4) 0.62m - 5:18(8:32/m) 162/166bpm [1381b/mi] 51cal
5) 0.62m - 5:16(8:29/m) 165/172bpm [1400b/mi] 52cal
6) 0.62m - 5:17(8:30/m) 163/167bpm [1386b/mi] 51cal
7) 0.62m - 5:04(8:09/m) 166/171bpm [1352b/mi] 50cal
8) 0.01m - 8(8:48/m) 164/165bpm [1442b/mi] 1cal
9) 0.62m - 5:34(8:58/m) 152/165bpm [1363b/mi] 48cal
10) 0.62m - 5:25(8:43/m) 151/156bpm [1315b/mi] 48cal
11) 0.01m - 4(8:54/m) 148/148bpm [1316b/mi]
12) 0.26m - 2:31(9:35/m) 147/150bpm [1410b/mi] 20cal

5:42 6:00 4 5:18 5:16 5:17 5:04 8 5:34 5:25 4 2:31

Pin Map

0mi in 0

Pace

21%

57%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:21	2:21	9:23	132 84-149	1239	183 178-192	2/2
0.50	4:37	2:16	9:04	151 145-154	1368	184 180-186	4/2
0.75	6:53	2:16	9:06	153 150-158	1392	185 182-190	2/1
1.00	9:22	2:29	9:56	151 145-157	1499	183 178-186	3/1
1.25	11:46	2:23	9:34	150 144-155	1434	181 178-186	3/1
1.50	13:49	2:03	8:13	162 152-166	1331	187 180-198	6/4
1.75	16:00	2:11	8:44	162 159-164	1415	186 182-204	3/2
2.00	18:09	2:09	8:35	160 157-163	1373	184 180-186	6/1
2.25	20:15	2:06	8:24	165 162-168	1387	185 182-190	5/1
2.50	22:24	2:09	8:36	167 164-171	1435	185 182-194	7/0
2.75	24:46	2:22 +7	9:28	163 158-167	1544	184 180-188	5/2
3.00	26:47	2:01	8:04	163 159-167	1315	183 176-186	2/1
3.25	28:50	2:03	8:13	163 160-169	1338	184 180-190	1/2
3.50	30:50	2:01	8:02	167 165-169	1342	183 180-186	3/1
3.75	32:56	2:05	8:22	166 163-168	1389	183 182-186	2/1
4.00	35:16	2:20	9:18	157 152-165	1461	185 180-194	2/4
4.25	38:02	2:47 +38	11:08	147 129-154	1636	183 140-190	1/5
4.50	40:12	2:10	8:39	149 145-153	1290	185 182-192	0/9
4.75	42:28	2:15	9:01	152 148-155	1370	184 182-190	1/5
5.00	44:36	2:08	8:34	151 146-155	1294	183 180-188	1/5
5.25	47:00	2:24 +1	9:36	147 143-150	1410	180 178-182	1/3
5.26	47:09	9	11:20	143 143-143	1622	178 176-180	0/0

Heart

155/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 26m, Range 34m, Flat prediction 46:22

Elevation Graph

Biggest Climbs (m)	Min/mi
16 1.3%	8:49
See your biggest climbs

Cadence

184 (204 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	183	5.3	46:22	8:57
Walk	0.0	140	0	1	INF:00:00
Still	0.0	-	-	1	-
Pause	1.6	-	-	45	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:50	45.00%	More
800m	3:59	8:00	48.83%	More
1km	4:58	8:00	51.00%	More
Mile	8:07	8:07	53.40%	More
5k	26:46	8:37	56.55%	More
5 miles	44:29	8:54	55.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:25	7:25	58.41
5km	25:56	8:21	58.36
5M	43:52	8:46	56.25
10km	55:45	8:58	55.39
10M	1:34:17	9:26	53.81
Half	2:07:02	9:42	52.08
20M	3:22:40	10:08	51.22
Mara	4:33:04	10:25	50.26

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