Sat 17th Sep 2022 at 10:44am by Rosehip

Run > Tempo

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Time
1:07:12
Miles
5.33
Min/mi
12:36
Pacing
81%
WAVA
46.98
Stride(cm)
81
Cals
578
Cadence
157
BPM
139
%MHR
77.3
B/mi
1755
Asc(m)
32
Surface
Road

Notes & Comments

3 comments

3x10 mins
Probably a bit more effort/less slow than they should have been, but felt a nice comfortably hard pace - apart from the bits into the wind, pleased with how even they came out! Walked the last 15-20 secs of run 2 as was approaching a couple of horses.

Summary
===
1) 1m - 13:24(13:24/m) 122/143bpm [1635b/mi] 104cal
2) 0.09m - 1:36(18:03/m) 123/141bpm [2220b/mi] 10cal

3) 0.93m - 10:00(10:45/m) 151/158bpm [1622b/mi] 102cal
4) 0.3m - 5:00(16:35/m) 128/158bpm [2123b/mi] 32cal

5) 0.92m - 10:00(10:53/m) 154/162bpm [1676b/mi] 103cal
6) 0.29m - 5:00(17:12/m) 129/157bpm [2219b/mi] 31cal

7) 0.93m - 10:00(10:45/m) 155/163bpm [1667b/mi] 102cal

8) 0.87m - 12:12(13:58/m) 142/163bpm [1983b/mi] 94cal

13:24 1:36 10:00 5:00 10:00 5:00 10:00 12:12

	northernslowcoach Very well run
	RRR-CAZ 🇬🇧 Nice - that wind surprised me today especially on the bike
	Velociraptor Well done I had to cross the road in the middle of the town yesterday because the pavement was occupied by a pony resisting getting into its wee pony-wagon.

Pace

23%

14%

15%

31%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:51	3:51 +7	15:24	99 75-122	1525	141 80-168	1/1
0.50	7:39	3:48 +33	15:13	119 99-134	1811	161 116-172	1/0
0.75	10:50	3:11	12:44	133 126-137	1694	160 130-174	3/1
1.00	14:03	3:13	12:52	138 128-143	1777	159 118-170	2/1
1.25	17:22	3:19	13:16	127 108-148	1684	151 118-174	1/4
1.50	20:05	2:43	10:51	151 148-154	1638	172 170-174	2/3
1.75	22:47	2:42	10:46	155 153-157	1669	172 170-174	1/1
2.00	25:27	2:41	10:42	157 156-158	1681	173 168-174	0/0
2.25	29:28	4:01	16:04	135 116-158	2168	135 126-176	3/0
2.50	32:30	3:02	12:07	133 112-152	1611	159 120-174	2/4
2.75	35:11	2:41	10:44	155 152-157	1663	173 172-174	0/1
3.00	37:56	2:45	11:00	158 157-159	1737	174 172-176	2/0
3.25	40:52	2:56	11:46	160 151-162	1881	163 128-178	1/1
3.50	45:09	4:17	17:06	127 118-149	2172	127 122-132	3/2
3.75	47:59	2:50	11:22	143 123-155	1624	166 120-174	1/4
4.00	50:43	2:44	10:57	156 155-157	1708	173 172-174	1/1
4.25	53:26	2:43	10:51	159 158-160	1726	173 172-176	0/2
4.50	56:23	2:57	11:46	160 149-163	1883	164 120-176	1/0
4.75	1:00:06	3:43	14:53	138 129-148	2053	136 84-168	0/2
5.00	1:03:24	3:18	13:12	141 132-146	1862	161 130-170	1/2
5.25	1:06:45	3:21	13:23	144 140-147	1928	156 128-170	2/1
5.33	1:07:52	1:07	13:28	143 139-146	1926	141 84-170	0/0

Heart

139/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 32m, Range 9m, Flat prediction 1:07:12

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

157 (178 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.7	171	4.1	46:25	11:25
Walk	30.2	124	1.2	20:43	17:07
Still	0.1	-	-	3	-
Pause	1.0	-	-	40	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:34	10:21	40.62%	More
800m	5:16	10:35	44.82%	More
1km	6:39	10:43	46.02%	More
Mile	11:08	11:08	46.43%	More
5k	37:08	11:57	48.63%	More
5 miles	1:02:41	12:32	47.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:52	8:52	58.28
5km	34:58	11:15	51.64
5M	1:02:12	12:26	47.49
10km	1:20:55	13:01	45.75
10M	2:23:56	14:24	42.50
Half	3:19:34	15:14	40.09
20M	5:33:03	16:39	37.94
Mara	7:41:48	17:38	36.32

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stride length
cadence