Mon 9th May 2022 at 6:07am by Ness

Run > Tempo

Amazing

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Time
47:19
Miles
5.00
Min/mi
9:28
Pacing
58%
WAVA
60.24
Stride(cm)
96
Cals
489
Cadence
177
BPM
142
%MHR
76.5
B/mi
1340
Asc(m)
84
Hillscore
5
Surface
Road

Notes & Comments

10 comments

Tempo session. First one since calf strain so took it carefully. Felt OK though....
1) 1m - 9:37(9:37/m) 133/149bpm [1279b/mi] 97cal
2) 1m - 9:20(9:20/m) 149/159bpm [1392b/mi] 98cal
3) 1m - 9:17(9:17/m) 141/156bpm [1309b/mi] 93cal
4) 1m - 9:21(9:21/m) 142/148bpm [1329b/mi] 96cal
5) 1m - 9:41(9:41/m) 147/152bpm [1424b/mi] 105cal
6) 0m - 2(8:25/m) 147/147bpm [1236b/mi]

9:37 9:20 9:17 9:21 9:41 2

	Alice the Camel Well done, glad the calf was ok.
	Lip Gloss Nice one
	Velociraptor Well done, pace is still there
	Ness Thanks, all. Yes I was pleased with that!
	Sigh Glad it felt ok. Onwards & upwards!
	Ness Indeed. Thanks, Sigh. Hopefully the same for you too.
	Autumnleaves Progress - that's good news.
	Ness
	jennyh Nice one Ness, and glad the calf was okay too
	Ness Thanks 😊

Pin Map

0mi in 0

Pace

12%

45%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:24	2:24	9:36	113 79-132	1085	171 164-174	7/4
0.50	4:45	2:21	9:24	131 125-136	1231	175 172-180	3/10
0.75	7:20	2:35	10:19	145 140-149	1495	175 174-178	12/1
1.00	9:37	2:17	9:08	143 139-145	1305	178 176-180	12/0
1.25	11:57	2:20	9:22	145 140-151	1358	175 88-180	0/7
1.50	14:12	2:15	8:59	149 146-151	1339	177 172-180	4/10
1.75	16:39	2:27	9:49	149 148-152	1463	177 172-180	3/3
2.00	18:57	2:18	9:11	155 149-158	1423	178 174-180	7/2
2.25	21:19	2:22	9:27	151 147-156	1428	178 174-180	2/2
2.50	26:06	4:47 +2:30	19:08	142 100-153	2716	178 168-184	1/5
2.75	28:29	2:23	9:32	130 118-139	1239	181 178-184	7/2
3.00	30:44	2:15	9:00	140 136-144	1261	178 176-184	2/8
3.25	33:04	2:20	9:20	139 134-145	1298	177 174-180	0/19
3.50	35:24	2:20	9:20	143 138-146	1335	180 176-182	6/3
3.75	37:49	2:25	9:40	143 138-147	1383	175 88-182	2/3
4.00	40:05	2:16	9:05	145 143-148	1316	180 178-182	4/6
4.25	42:33	2:28	9:52	148 144-152	1461	178 174-182	9/1
4.50	44:54	2:20	9:21	147 143-150	1375	179 176-182	4/4
4.75	47:19	2:25	9:40	146 142-151	1413	178 174-182	7/1
5.00	49:47	2:28	9:51	147 142-152	1449	176 172-180	11/2
5.00	49:49	2	9:55	147 146-147	1458	176 176-176	0/0

Heart

142/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 84m, Range 34m, Flat prediction 46:43

Elevation Graph

Biggest Climbs (m)	Min/mi
27 4.1%	10:07
13 2.8%	9:52
10 1.5%	9:38
See your biggest climbs

Cadence

177 (184 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	177	5	49:43	9:57
Walk	0.2	88	0	6	9:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:53	46.08%	More
800m	4:31	9:06	49.97%	More
1km	5:38	9:04	52.22%	More
Mile	9:15	9:15	53.96%	More
5k	31:24	10:07	55.51%	More
5 miles	49:46	9:57	57.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:19	8:19	59.99
5km	28:18	9:07	61.60
5M	47:19	9:28	60.22
10km	59:50	9:38	59.66
10M	1:40:02	10:00	58.89
Half	2:13:54	10:13	57.51
20M	3:31:28	10:34	57.42
Mara	4:43:04	10:48	56.89

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