Tue 22nd Nov 2022 at 9:53am by tipsku

Run > Tempo

  • Time
    59:31
  • Miles
    6.84
  • Min/mi
    8:42
  • Pacing
    37%
  • WAVA
    57.80
  • Stride(cm)
    102
  • Cals
    587
  • Cadence
    181
  • BPM
    159
  • %MHR
    85
  • B/mi
    1383
  • Asc(m)
    26
  • Surface
    Road

Notes & Comments

10 km tempo run with Matthi
1 km warm up, then 10 km at 5:15 pace. Managed 10k in 52:45, so pretty close to target, despite the icy paths. Happy with that, I could talk the entire time so this is predominantly aerobic and could work as marathon target pace for starters.

Split Summary
===
1) 0.62m - 6:40(10:45/m) 148/165bpm [1590b/mi] 54cal
2) 0.62m - 5:26(8:45/m) 156/173bpm [1364b/mi] 51cal
3) 0.62m - 5:02(8:06/m) 170/180bpm [1377b/mi] 54cal
4) 0.62m - 5:15(8:27/m) 168/179bpm [1421b/mi] 51cal
5) 0.62m - 5:15(8:27/m) 169/176bpm [1427b/mi] 55cal
6) 0.62m - 5:21(8:37/m) 166/176bpm [1431b/mi] 57cal
7) 0.62m - 5:21(8:37/m) 158/166bpm [1361b/mi] 55cal
8) 0.62m - 5:26(8:45/m) 151/160bpm [1320b/mi] 53cal
9) 0.62m - 5:15(8:27/m) 155/162bpm [1310b/mi] 53cal
10) 0.62m - 5:01(8:04/m) 157/164bpm [1268b/mi] 50cal
11) 0.62m - 5:22(8:39/m) 155/163bpm [1341b/mi] 53cal
12) 0.01m - 5(9:15/m) 141/142bpm [1305b/mi] 1cal
6:40 5:26 5:02 5:15 5:15 5:21 5:21 5:26 5:15 5:01 5:22 5
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

7% 4% 5% 64% 18% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:26 2:26 9:45 146 113-162 1424 175 152-180 5/1
0.50 7:16 4:50 +2:04 19:21 152 105-165 2940 171 146-178 4/5
0.75 13:00 5:43 +2:58 22:53 139 108-152 3182 174 158-188 3/4
1.00 15:44 2:44 +35 10:57 156 148-165 1709 181 172-190 5/7
1.25 17:47 2:03 8:10 170 165-173 1389 183 178-192 6/5
1.50 19:44 1:57 7:48 170 164-177 1325 183 178-194 4/7
1.75 21:49 2:05 8:20 168 165-175 1400 182 178-186 6/5
2.00 23:53 2:05 8:18 175 166-180 1454 181 178-186 8/7
2.25 26:45 2:51 +43 11:26 168 152-179 1920 180 170-184 3/2
2.50 28:49 2:05 8:19 163 156-170 1356 182 180-186 9/12
2.75 30:56 2:07 8:28 168 164-176 1424 185 176-194 5/5
3.00 33:05 2:08 8:33 171 167-174 1461 184 176-194 4/4
3.25 35:09 2:05 8:19 166 159-172 1382 184 178-192 3/6
3.50 37:18 2:09 8:35 170 165-176 1458 183 178-190 4/6
3.75 39:32 2:14 8:55 163 160-168 1455 181 178-186 8/8
4.00 41:41 2:09 8:35 162 152-166 1392 183 180-188 7/8
4.25 43:47 2:06 8:24 158 149-164 1328 181 178-184 4/4
4.50 46:09 2:22 +11 9:27 146 140-159 1380 181 132-190 4/5
4.75 48:23 2:15 8:58 154 148-160 1382 183 176-190 5/4
5.00 50:32 2:09 8:34 152 144-158 1303 182 178-186 7/7
5.25 52:39 2:08 8:30 153 147-157 1301 181 178-184 4/4
5.50 54:46 2:07 8:28 157 152-162 1328 183 180-188 5/4
5.75 56:51 2:05 8:19 158 153-164 1314 183 178-188 8/4
6.00 58:46 1:55 7:38 155 151-159 1183 181 178-186 4/8
6.25 1:00:53 2:08 8:30 158 153-163 1344 182 178-190 9/6
6.50 1:03:08 2:15 +5 9:00 157 152-161 1413 177 80-198 6/6
6.75 1:05:16 2:08 8:31 154 149-162 1311 179 174-184 3/5
6.84 1:06:41 1:25 +34 14:59 152 140-163 2278 175 140-182 1/2

Heart

159/180max
  • Show Beats/Mile

Elevation

Asc 26m, Range 16m, Flat prediction 59:31
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

181 (198 max) Stride Length: 102cm Run: 99.5% Walk: 0.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:01 44.38% More
800m 4:03 8:08 48.42% More
1km 5:07 8:14 49.90% More
Mile 8:20 8:20 52.30% More
5k 26:44 8:36 56.96% More

Predictions

Dist Time Per Mile WAVA
1M 7:07 7:07 61.22
5km 24:54 8:01 61.14
5M 42:07 8:25 58.95
10km 53:32 8:37 58.05
10M 1:30:31 9:03 56.41
Half 2:01:58 9:19 54.59
20M 3:14:36 9:44 53.68
Mara 4:22:11 10:00 52.67

Bespoke Fields

Snow/ice
water
wind
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