Thu 23rd Mar 2023 at 6:09pm by Runningbug
Run > Tempo
-
Time
24:28
-
Miles
3.01
-
Min/mi
8:08
-
Pacing
97%
-
WAVA
63.25
-
Stride(cm)
109
-
Cals
357
-
Cadence
181
-
BPM
147
-
%MHR
92.1
-
B/mi
1198
-
Asc(m)
60
-
Hillscore
2
-
Surface
Road
Notes & Comments
3 miles tempo
William 21:00
Split Summary
===
1) 1mi - 8:05(8:05/mi) 143/150bpm [1155b/mi] 111cal 7.43/9.54mph
2) 1mi - 8:10(8:10/mi) 151/154bpm [1234b/mi] 122cal 7.34/7.62mph
3) 1mi - 8:11(8:11/mi) 153/154bpm [1251b/mi] 124cal 7.34/7.47mph
4) 0.01mi - 3(7:34/mi) 153/153bpm [1158b/mi] 7.93/7.45mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
57 |
57 |
7:35 |
115 91-135 |
872 |
190 184-196 |
1/0 |
0.25 |
1:58 |
1:02 |
8:13 |
141 137-143 |
1158 |
182 180-184 |
1/1 |
0.38 |
3:00 |
1:01 |
8:12 |
143 142-143 |
1172 |
181 178-182 |
0/2 |
0.50 |
4:00 |
1:00 |
7:57 |
146 143-147 |
1160 |
181 180-182 |
3/4 |
0.63 |
5:01 |
1:01 |
8:11 |
148 147-148 |
1211 |
180 180-182 |
5/2 |
0.75 |
6:01 |
1:00 |
8:03 |
148 147-149 |
1192 |
180 178-182 |
5/0 |
0.88 |
7:03 |
1:01 |
8:10 |
149 147-149 |
1218 |
180 178-180 |
2/3 |
1.00 |
8:05 |
1:03 |
8:22 |
149 148-150 |
1246 |
179 178-180 |
4/2 |
1.13 |
9:07 |
1:02 |
8:16 |
149 148-150 |
1231 |
180 178-182 |
2/4 |
1.25 |
10:09 |
1:02 |
8:13 |
150 149-150 |
1231 |
180 178-182 |
5/4 |
1.38 |
11:10 |
1:01 |
8:09 |
150 149-151 |
1223 |
180 178-182 |
3/4 |
1.50 |
12:12 |
1:02 |
8:13 |
152 151-152 |
1250 |
181 180-184 |
9/5 |
1.63 |
13:16 |
1:04 |
8:35 |
152 151-152 |
1304 |
181 178-184 |
3/9 |
1.75 |
14:15 |
59 |
7:51 |
152 151-152 |
1194 |
180 178-182 |
10/2 |
1.88 |
15:15 |
1:00 |
7:58 |
153 152-154 |
1219 |
180 180-182 |
4/11 |
2.00 |
16:16 |
1:01 |
8:07 |
152 152-153 |
1235 |
180 178-182 |
4/0 |
2.13 |
17:18 |
1:02 |
8:15 |
153 152-153 |
1263 |
180 178-182 |
4/2 |
2.25 |
18:19 |
1:02 |
8:16 |
151 151-152 |
1247 |
180 178-180 |
3/3 |
2.38 |
19:21 |
1:01 |
8:12 |
153 152-154 |
1254 |
181 180-182 |
3/5 |
2.50 |
20:24 |
1:03 |
8:21 |
153 152-153 |
1279 |
180 178-182 |
3/5 |
2.63 |
21:25 |
1:01 |
8:11 |
152 152-153 |
1244 |
180 178-182 |
4/2 |
2.75 |
22:25 |
1:00 |
8:04 |
153 152-154 |
1233 |
181 180-182 |
3/2 |
2.88 |
23:26 |
1:00 |
8:02 |
153 153-154 |
1228 |
182 180-184 |
8/0 |
3.00 |
24:26 |
1:01 |
8:04 |
153 153-154 |
1235 |
181 180-182 |
2/7 |
3.01 |
24:29 |
3 |
8:14 |
152 152-152 |
1252 |
180 180-180 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
181 |
3 |
24:29 |
8:09 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:50 |
45.55% |
More |
800m |
3:58 |
7:58 |
53.56% |
More |
1km |
4:59 |
8:01 |
55.51% |
More |
Mile |
8:05 |
8:05 |
58.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:46 |
7:46 |
60.48 |
5km |
25:17 |
8:08 |
63.32 |
5M |
41:30 |
8:18 |
63.08 |
10km |
52:02 |
8:22 |
62.94 |
10M |
1:25:24 |
8:32 |
63.53 |
Half |
1:53:08 |
8:38 |
63.03 |
20M |
2:55:45 |
8:47 |
64.30 |
Mara |
3:52:48 |
8:53 |
64.73 |
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