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Tue 16th May 2023 at 6:11am by Ness

Run > Tempo
  • Good
  • cold
  • Time
    20:03
  • Miles
    2.22
  • Min/mi
    9:02
  • Pacing
    96.3%
  • WAVA
    59.89
  • Stride(cm)
    100
  • Cals
    205
  • Cadence
    178
  • BPM
    132
  • %MHR
    71.4
  • B/mi
    1194
  • Asc(m)
    15
  • Surface
    Road

Notes & Comments

Project Joker threshold run. Decided to do a shorter one today. Just 20 minutes. Much faster than target so pleased with that....
1) 1mi - 8:53(8:53/mi) 132/143bpm [1173b/mi] 92cal
2) 1mi - 9:13(9:13/mi) 132/141bpm [1217b/mi] 93cal
3) 0.22mi - 1:56(8:50/mi) 138/142bpm [1218b/mi] 20cal
8:53 9:13 1:56
Velociraptor
Well done 😀 That's a great pace.
Ness
Thanks, Vrap. 😊
Autumnleaves
Well done 👏
Ness
Thanks 😊
Rosehip
That’s great, well done :)
Ness
Thanks x
Sigh
Speedy! Well done!
Ness
Thanks 😊
Fenland Flier
Nice one Ness, no pain no gain.
Ness
😁

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 31 31 8:10 118 117-120 964 176 172-182 0/2
0.13 1:02 31 8:17 121 119-122 1002 177 176-178 0/4
0.19 1:35 34 9:00 124 122-126 1115 178 176-180 2/0
0.25 2:09 34 8:59 131 127-133 1177 177 176-178 1/0
0.31 2:41 32 8:38 134 130-137 1157 181 178-184 0/1
0.38 3:15 33 8:55 132 128-134 1176 179 178-182 0/0
0.44 3:48 33 8:55 132 130-134 1177 179 178-182 0/1
0.50 4:25 36 9:39 133 130-135 1284 179 176-182 1/0
0.56 4:59 34 9:09 135 134-137 1235 180 178-182 2/0
0.63 5:33 34 9:00 139 135-143 1251 180 178-182 0/1
0.69 6:08 35 9:23 137 135-139 1286 180 178-182 2/0
0.75 6:43 35 9:19 136 135-139 1268 179 176-180 1/1
0.81 7:16 33 8:44 135 134-136 1180 178 176-180 0/0
0.88 7:49 33 8:55 133 131-136 1186 178 178-178 0/2
0.94 8:22 33 8:49 131 129-134 1155 177 174-180 0/5
1.00 8:55 32 8:40 132 129-134 1143 176 174-178 0/8
1.06 9:27 33 8:41 123 119-130 1069 177 176-178 0/4
1.13 10:00 33 8:40 122 118-131 1058 178 176-180 0/4
1.19 10:35 35 9:19 129 127-131 1203 176 172-180 0/3
1.25 11:07 32 8:34 128 127-129 1096 178 174-180 1/0
1.31 11:42 35 9:19 129 126-133 1202 178 174-180 1/1
1.38 12:17 35 9:18 133 132-135 1238 178 176-180 2/0
1.44 12:52 35 9:21 134 132-136 1253 179 178-180 2/0
1.50 13:25 33 8:55 133 130-135 1186 178 176-180 1/2
1.56 13:59 34 8:59 136 135-136 1222 178 178-180 0/2
1.63 14:34 36 9:30 138 136-140 1312 179 176-180 1/1
1.69 15:09 35 9:20 139 138-141 1298 178 176-180 0/1
1.75 15:43 34 9:01 137 133-140 1236 179 178-180 1/1
1.81 16:18 35 9:17 135 133-137 1254 177 176-180 1/1
1.88 16:52 34 9:09 135 133-139 1236 180 178-182 2/1
1.94 17:28 35 9:24 133 132-135 1250 177 176-180 2/0
2.00 18:06 38 10:16 136 134-138 1395 175 170-178 2/1
2.06 18:39 32 8:39 140 136-142 1210 180 178-184 0/3
2.13 19:12 34 9:00 140 138-142 1261 179 178-180 0/1
2.19 19:47 34 9:10 137 134-139 1257 177 176-178 0/1
2.22 20:03 16 9:01 134 132-136 1209 181 178-182 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 143 max Delete HR Trace

  • Cadence Distribution

    178 avge / 184 max Stride Length: 100cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:35 48.08% More
    800m 4:22 8:48 52.42% More
    1km 5:30 8:52 54.04% More
    Mile 8:54 8:54 56.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:28 8:28 59.27
    5km 28:49 9:17 60.23
    5M 48:11 9:38 58.30
    10km 1:00:56 9:48 57.39
    10M 1:41:52 10:11 56.74
    Half 2:16:22 10:25 56.17
    20M 3:35:22 10:46 54.76
    Mara 4:48:17 11:00 53.57

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