Fri 29th Jul 2022 at 10:39am by Velociraptor

Run > Tempo

Good
warm

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0 👍

Time
50:19
Miles
5.67
Min/mi
8:52
Pacing
90%
WAVA
66.86
Stride(cm)
105
Cals
413
Cadence
173
BPM
160
%MHR
85.3
B/mi
1424
Asc(m)
71
Hillscore
4
Surface
Road

Notes & Comments

9 comments

Woke up this morning with a strange notion for a two-mile warm up followed by some short efforts and recoveries. By the time I'd done the first warm up mile I'd changed the plan to 3 miles tempo provided I could maintain sub-9mm on what is a relatively flat route with a slightly rough surface. Added a fourth tempo mile because I forgot to slow down after the third, but that was enough. Short cool down jog, faster than the effort level felt.
Quite warm for running hard, nice temperature for an easy jog or the Lakeland 50/100.

10:23 8:21 8:32 8:34 8:05 6:23

	Bowman 🇸🇪 Nice one, lovely when you get the feeling!
	Velociraptor Doesn't happen often, which is strange because I enjoy running hard.
	Goofee Good session!
	Ness Super paced running. 👍😁
	Velociraptor Thanks I'd be happy with that pace for the Antrim Coast Half.
	Corrah Nicely done
	Rosehip Very nice 👍
	Velociraptor Thanks 😊 I did something even nicer in the afternoon.
	Rosehip So I see

Pin Map

0mi in 0

Pace

18%

19%

61%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:33	2:33	10:12	129 96-145	1316	164 156-168	6/2
0.50	5:15	2:42	10:48	141 134-145	1523	165 162-168	8/1
0.75	7:50	2:35	10:22	142 136-147	1472	166 162-172	7/0
1.00	10:23	2:32	10:09	145 140-147	1472	167 164-170	4/0
1.25	12:26	2:03	8:13	157 145-162	1291	176 172-178	1/6
1.50	14:32	2:06	8:24	156 154-160	1311	175 172-178	0/6
1.75	16:35	2:03	8:13	157 152-161	1289	175 172-180	1/5
2.00	18:43	2:08	8:33	155 153-160	1324	176 172-178	0/5
2.25	20:54	2:10	8:41	160 153-166	1388	175 172-180	1/2
2.50	22:59	2:05	8:22	164 161-168	1372	179 174-184	4/2
2.75	25:07	2:08	8:34	168 165-172	1438	176 170-182	6/3
3.00	27:16	2:08	8:33	168 163-173	1436	176 172-180	6/2
3.25	29:28	2:12	8:49	171 167-176	1507	176 170-182	9/0
3.50	31:37	2:09	8:36	173 168-180	1487	177 174-182	6/0
3.75	33:41	2:05	8:18	170 164-178	1411	175 172-180	0/3
4.00	35:49	2:08	8:32	174 168-178	1484	177 172-180	0/5
4.25	37:47	1:57	7:49	172 170-175	1344	177 174-182	1/4
4.50	39:46	1:59	7:56	172 169-175	1366	176 172-182	1/5
4.75	41:49	2:03	8:12	173 167-176	1418	175 172-178	3/2
5.00	43:55	2:06	8:25	171 166-175	1438	176 172-180	1/7
5.25	46:13	2:18	9:14	169 164-175	1560	170 166-176	3/3
5.50	48:36	2:23	9:31	159 149-169	1512	169 166-172	0/4
5.67	50:18	1:42	10:02	157 154-160	1575	167 164-168	3/1

Heart

160/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 71m, Range 27m, Flat prediction 48:57

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.8%	8:41
19 1.7%	10:28
See your biggest climbs

Cadence

173 (184 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	173	5.7	50:18	8:52
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:35	55.34%	More
800m	3:51	7:45	61.21%	More
1km	4:51	7:48	63.13%	More
Mile	8:03	8:03	64.15%	More
5k	26:02	8:23	69.38%	More
5 miles	43:17	8:39	68.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:32	6:32	79.09
5km	24:47	7:59	72.85
5M	43:24	8:41	68.06
10km	56:03	9:01	66.05
10M	1:38:07	9:49	62.34
Half	2:14:49	10:17	59.35
20M	3:41:49	11:05	56.96
Mara	5:04:48	11:38	55.03

Fetch Miles

8:18	Hayton Road outward.

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