Wed 27th Mar 2024 at 11:33am by ptr_runner

Run > Tempo

breezy
warm

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Time
45:45
Miles
6.22
Min/mi
7:21
Pacing
87.7%
WAVA
58.02
Stride(cm)
126
Cals
651
Cadence
174
BPM
166
%MHR
86.2
B/mi
1218
Asc(m)
18
Surface
Road

Notes & Comments

3 comments

Day 896. 8km at Tempo (4:20/km). Have only had 2 cups of tea this morning, so definitely not hydrated!

1) 1km - 5:20(5:20/km) 132/144bpm [703b/km] 56cal 11.26/12.19kmph
2) 5km - 21:41(4:20/km) 171/178bpm [742b/km] 329cal 13.83/14.81kmph
3) 3km - 12:59(4:20/km) 176/180bpm [762b/km] 199cal 13.86/15.72kmph
4) 1km - 5:40(5:40/km) 160/178bpm [907b/km] 67cal 10.58/14.01kmph
5) 0.02km - 5(5:06/km) 158/158bpm [805b/km] 11.78/10.45kmph

5:20 21:41 12:59 5:40 5

	Velociraptor Well done
	riggys99 Good session
	Mark J 🇳🇿 Oof, smoking pace. Well done. It would appear we're all coming together at the right time, hey?

Pace

13%

76%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:16	2:16	9:05	124 92-138	1127	178 174-186	5/3
0.50	4:31	2:15 +12	9:00	132 124-137	1188	175 172-178	6/4
0.75	6:26	1:55	7:39	147 138-158	1126	176 172-182	5/5
1.00	8:12	1:46	7:02	162 157-166	1140	178 176-180	7/6
1.25	9:55	1:44	6:54	167 164-169	1153	177 176-178	4/5
1.50	11:38	1:43	6:51	169 167-172	1158	176 174-178	6/4
1.75	13:25	1:47	7:07	171 168-174	1217	176 174-178	9/7
2.00	15:10	1:45	6:59	174 172-177	1216	175 174-176	5/5
2.25	16:52	1:43	6:50	175 172-177	1197	175 174-178	5/5
2.50	18:36	1:44	6:55	174 171-176	1202	174 172-176	4/3
2.75	20:23	1:47	7:08	174 172-176	1241	173 172-174	5/3
3.00	22:07	1:44	6:55	174 173-177	1204	174 172-176	6/4
3.25	23:50	1:43	6:53	174 172-177	1197	175 174-176	5/6
3.50	25:35	1:45	7:02	174 172-175	1223	174 172-176	3/5
3.75	27:20	1:45	7:00	175 173-178	1226	173 172-174	6/3
4.00	29:04	1:44	6:55	176 173-178	1217	173 172-176	4/3
4.25	30:53	1:48	7:14	174 171-176	1258	173 172-174	5/5
4.50	32:39	1:46	7:05	175 172-177	1241	173 172-174	3/4
4.75	34:20	1:41	6:46	175 173-178	1184	174 172-176	5/7
5.00	36:05	1:44	6:58	175 173-178	1219	174 172-174	5/4
5.25	37:46	1:41	6:43	178 176-180	1197	174 172-176	7/5
5.50	39:33	1:48	7:10	177 175-179	1269	173 172-174	6/9
5.75	41:39	2:06	8:25	171 161-179	1439	171 166-176	3/5
6.00	43:55	2:15	9:00	159 155-164	1432	168 166-170	3/3
6.22	45:56	2:01	9:05	157 154-159	1426	167 166-168	3/3

Heart

166/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 18m, Range 13m, Flat prediction 45:45

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

174 (186 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	173	6.2	45:56	7:23
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:37	44.35%	More
800m	3:20	6:43	50.50%	More
1km	4:12	6:45	52.67%	More
Mile	6:52	6:52	55.48%	More
5k	21:35	6:57	59.92%	More
5 miles	34:53	6:59	60.62%	More
10k	45:50	7:23	57.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:10	5:10	73.82
5km	19:59	6:26	64.71
5M	35:15	7:03	60.00
10km	45:42	7:21	57.96
10M	1:20:38	8:04	54.36
Half	1:51:19	8:30	51.74
20M	3:04:28	9:13	49.48
Mara	4:14:38	9:43	47.80

Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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