Wed 24th Jun 2020 at 7:00am by Flatlander

Run > Tempo

breezy
warm

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Time
1:17:41
Miles
8.75
Min/mi
8:53
Pacing
82%
WAVA
63.64
Stride(cm)
109
Cals
745
Cadence
166
BPM
142
%MHR
78.9
B/mi
1261
Asc(m)
66
Surface
Road

Notes & Comments

2 comments

Another useless tempo effort - tempo effort but very poor pace, I don't seem to have the strength to go faster.

1) 1m - 9:24(9:24/m) 128/137bpm 81cal 6.39/6.89mph
Start of tempo
2) 1m - 8:50(8:50/m) 137/142bpm 81cal 6.79/8.58mph Long stop to cross road up to A14 interchange - very long stream of traffic.
3) 1m - 8:53(8:53/m) 142/148bpm 84cal 6.75/7.68mph
4) 1m - 8:41(8:41/m) 143/149bpm 81cal 6.91/7.64mph
5) 1m - 8:42(8:42/m) 143/147bpm 80cal 6.9/7.49mph
6) 1m - 8:47(8:47/m) 146/150bpm 86cal 6.84/7.35mph
7) 1m - 8:39(8:39/m) 149/152bpm 90cal 6.93/7.1mph
8) 1m - 8:44(8:44/m) 151/157bpm 90cal 6.87/7.7mph
End of tempo
9) 0.75m - 7:01(9:19/m) 151/157bpm 72cal 6.44/6.95mph

9:24 8:50 8:53 8:41 8:42 8:47 8:39 8:44 7:01

	Fenland Flier Well done despite the legs not wanting to play fairly.
	Flatlander Thanks

Pace

17%

45%

27%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.03	10:00	10:00 +29	9:45	126 79-136	1228	164 118-170	9/6
2.05	20:00	10:00 +56	9:44	136 100-144	1324	166 120-174	6/8
3.11	30:00	10:00 +35	9:29	142 123-148	1347	168 118-174	14/3
4.19	40:00	10:00 +40	9:12	142 124-149	1306	167 162-170	7/13
5.31	50:00	10:00	8:57	143 139-147	1280	167 160-170	8/17
6.47	1:00:00	10:00	8:39	148 144-152	1280	166 162-170	6/5
7.62	1:10:00	10:00	8:42	149 145-154	1296	166 162-170	6/8
8.71	1:20:00	10:00	9:08	151 147-157	1379	164 160-168	9/5
8.75	1:20:22	22	9:17	150 150-150	1392	163 160-164	0/1

Heart

142/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 66m, Range 21m, Flat prediction 1:17:41

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

166 (174 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.6	166	8.7	1:17:34	9:03
Walk	1.5	118	0	1:12	1:31:13
Pause	2.0	-	-	1:36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:03	46.18%	More
800m	4:05	8:12	54.20%	More
1km	5:10	8:20	55.72%	More
Mile	8:35	8:35	57.15%	More
5k	27:00	8:41	62.02%	More
5 miles	43:53	8:47	62.49%	More
10k	55:13	8:53	62.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:48	7:48	62.92
5km	25:55	8:21	64.59
5M	42:55	8:35	63.91
10km	54:03	8:42	63.55
10M	1:29:30	8:57	63.65
Half	1:59:09	9:06	62.88
20M	3:06:35	9:20	63.63
Mara	4:08:26	9:29	63.73

Bespoke Fields

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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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