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
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
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 |
Elevation
No climbs of at least 10 metres detected.
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 |
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