Fri 24th Jul 2020 at 9:00am by iceblue

Run > Tempo

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Time
1:28:04
Miles
11.05
Min/mi
7:58
Pacing
89%
WAVA
68.36
Stride(cm)
110
Cals
626
Cadence
184
BPM
131
%MHR
76.7
B/mi
1045
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:14(9:14/m) 112/133bpm 61cal 6.49/7.06mph
2) 1m - 8:39(8:39/m) 115/121bpm 58cal 6.93/7.33mph
3) 1m - 7:22(7:22/m) 138/145bpm 69cal 8.14/8.72mph
4) 1m - 7:16(7:16/m) 143/148bpm 71cal 8.25/8.66mph
5) 1m - 7:28(7:28/m) 143/149bpm 73cal 8.03/8.6mph
6) 1m - 7:21(7:21/m) 143/149bpm 71cal 8.17/8.41mph
7) 1m - 7:28(7:28/m) 143/149bpm 71cal 8.04/8.35mph
8) 1m - 7:13(7:13/m) 142/153bpm 67cal 8.32/8.72mph
9) 1m - 8:38(8:38/m) 125/145bpm 31cal 6.95/8.64mph
10) 1m - 8:23(8:23/m) 122/128bpm 26cal 7.15/7.53mph
11) 1m - 8:32(8:32/m) 122/126bpm 27cal 7.03/7.35mph
12) 0.05m - 29(9:42/m) 124/125bpm 1cal 6.18/7.14mph

Meant to be 6 miles tempo but ended up little faster than MP. Comfortably managed to reach sub 7mm over the last half mile. It’s all in the head.

9:14 8:39 7:22 7:16 7:28 7:21 7:28 7:13 8:38 8:23 8:32 29

Pin Map

0mi in 0

Pace

17%

29%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:40	4:40	9:21	113 90-131	1056	180 120-190
1.00	9:14	4:33	9:07	110 107-113	1002	180 178-184
1.50	13:35	4:22	8:43	115 109-121	1003	181 172-184
2.00	17:54	4:19	8:38	116 113-120	1001	181 178-186
2.50	21:33	3:39	7:18	135 119-142	986	187 184-192
3.00	25:15	3:42	7:24	142 140-145	1050	186 182-188
3.50	28:56	3:41	7:22	143 141-146	1053	187 182-190
4.00	32:32	3:36	7:11	144 141-148	1034	188 184-192
4.50	36:14	3:42	7:24	144 141-146	1066	187 184-190
5.00	40:00	3:46	7:32	143 139-149	1077	186 180-190
5.50	43:41	3:41	7:22	142 140-148	1046	187 182-190
6.00	47:20	3:40	7:20	144 142-147	1056	187 182-194
6.50	51:03	3:43	7:25	144 141-146	1068	186 184-188
7.00	54:48	3:45	7:30	142 140-149	1064	186 180-190
7.50	58:30	3:42	7:24	142 140-153	1051	187 180-190
8.00	1:02:01	3:31	7:02	143 142-144	1005	188 184-192
8.50	1:06:41	4:40 +21	9:20	127 121-145	1185	181 168-188
9.00	1:11:00	4:19	8:38	122 117-126	1052	182 180-186
9.50	1:15:06	4:07	8:13	122 119-127	1003	183 180-186
10.00	1:19:23	4:17	8:33	122 118-126	1044	183 176-190
10.50	1:23:38	4:15	8:29	121 120-125	1027	184 180-186
11.00	1:27:56	4:18	8:36	123 121-126	1058	183 180-188
11.05	1:28:25	29	9:49	124 123-125	1218	180 174-186

Heart

131/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

184 (194 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	184	11	1:28:02	8:00
Walk	0.0	120	0	2	12:16
Pause	0.4	-	-	21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:53	55.58%	More
800m	3:29	7:00	59.78%	More
1km	4:19	6:57	62.77%	More
Mile	7:13	7:13	64.01%	More
5k	22:47	7:20	70.80%	More
5 miles	36:45	7:21	71.63%	More
10k	45:54	7:23	71.80%	More
10 miles	1:18:41	7:52	68.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:54	6:54	66.93
5km	22:57	7:23	70.31
5M	38:00	7:36	69.27
10km	47:50	7:42	68.90
10M	1:19:13	7:55	68.48
Half	1:45:29	8:03	67.14
20M	2:45:10	8:16	67.39
Mara	3:39:55	8:24	66.99

Fetch Miles

7:57	Davaar Island
9:57	Davaar Island

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