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Thu 27th Feb 2025 at 6:04am by Ness

Run > Tempo

Amazing
cold

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0 👍

Time
59:41
Miles
5.72
Min/mi
10:26
Pacing
94%
WAVA
54.62
Stride(cm)
89
Cals
560
Cadence
174
BPM
141
%MHR
76.3
B/mi
1472
Asc(m)
97
Hillscore
5
Surface
Road

Notes & Comments

14 comments

Session wasn't planned but legs felt good so after a mile and a half warm up I attempted a little tempo session. Reasonable pace. Quite pleased with that....
1) 1mi - 11:15(11:15/mi) 126/141bpm [1418b/mi] 97cal
2) 0.5mi - 5:17(10:37/mi) 137/143bpm [1454b/mi] 49cal
3) 1mi - 9:56(9:56/mi) 137/149bpm [1360b/mi] 92cal
4) 1mi - 10:13(10:13/mi) 150/163bpm [1532b/mi] 99cal
5) 1mi - 10:03(10:03/mi) 149/155bpm [1497b/mi] 96cal
6) 1mi - 10:31(10:31/mi) 150/158bpm [1578b/mi] 102cal
7) 0.23mi - 2:27(10:52/mi) 154/160bpm [1672b/mi] 25cal

11:15 5:17 9:56 10:13 10:03 10:31 2:27

	Autumnleaves Good morning x
	Mrs Jigs (Luverlylegs) Nicely run Ness 👍
	EvilPixie Well done 👍
	AndyJ57 Well done 👏
	Velociraptor Well done 😀
	Ness Thanks x
	Sigh Well done!
	Ness Thanks x
	Rosehip well done
	Ness Thanks x
	Nana Gill Nice change of plan. 👍
	Ness Thanks x
	Jaks Well done 👏
	Ness Thanks x

Pin Map

0mi in 0

Pace

20%

40%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:50	2:50	11:21	113 88-126	1282	168 162-172	4/7
0.50	5:48	2:58	11:53	131 115-140	1556	169 164-174	10/2
0.75	8:33	2:45	11:00	134 124-141	1475	172 168-176	16/0
1.00	11:16	2:42	10:50	123 121-125	1332	172 170-174	4/6
1.25	13:50	2:34	10:18	136 125-143	1400	174 172-178	4/5
1.50	16:33	2:43	10:51	137 135-141	1487	172 166-176	7/4
1.75	18:59	2:25	9:42	130 119-141	1260	174 168-176	5/4
2.00	21:29	2:31	10:04	136 122-148	1368	173 170-176	0/19
2.25	23:59	2:30	9:59	140 133-148	1399	175 174-178	8/5
2.50	26:30	2:31	10:04	142 136-149	1428	175 172-178	1/7
2.75	29:01	2:31	10:04	153 150-163	1541	176 172-180	5/4
3.00	31:33	2:32	10:08	149 142-154	1511	176 174-178	5/2
3.25	34:09	2:35	10:20	148 144-152	1530	176 174-178	4/6
3.50	36:43	2:34	10:16	149 146-153	1531	176 174-178	7/6
3.75	39:14	2:31	10:04	150 147-153	1509	176 174-178	3/3
4.00	41:43	2:29	9:57	148 143-151	1472	177 174-180	4/5
4.25	44:12	2:29	9:56	148 144-151	1470	178 174-182	1/10
4.50	46:45	2:34	10:14	151 147-154	1545	178 176-182	9/3
4.75	49:18	2:33	10:11	149 144-152	1517	176 174-178	3/6
5.00	52:02	2:44	10:55	151 145-156	1648	175 172-178	10/2
5.25	54:38	2:37	10:27	150 145-158	1567	177 174-178	5/3
5.50	57:16	2:38	10:32	148 145-151	1559	176 172-180	6/3
5.72	59:42	2:26	10:56	154 150-160	1685	174 168-178	10/4

Heart

141/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 97m, Range 33m, Flat prediction 58:39

Elevation Graph

Biggest Climbs (m)	Min/mi
29 4.5%	11:44
14 2.6%	10:57
10 1.8%	10:51
See your biggest climbs

Cadence

174 (182 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	5.7	59:42	10:26
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:37	43.32%	More
800m	4:52	9:48	47.69%	More
1km	6:09	9:54	49.05%	More
Mile	9:57	9:57	51.06%	More
5k	31:19	10:05	56.10%	More
5 miles	51:23	10:17	55.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:05	9:05	55.89
5km	30:52	9:56	56.92
5M	51:37	10:19	55.09
10km	1:05:16	10:30	54.24
10M	1:49:07	10:55	53.64
Half	2:26:03	11:09	53.12
20M	3:50:40	11:32	51.80
Mara	5:08:46	11:47	50.68

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