Wed 17th Feb 2021 at 9:00am by fetcheveryone

Run > Tempo

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Time
1:06:41
Miles
7.72
Min/mi
8:38
Pacing
91%
WAVA
53.75
Stride(cm)
108
Cals
939
Cadence
173
BPM
155
%MHR
83.6
B/mi
1335
Asc(m)
58
Surface
Road

Notes & Comments

2 comments

The third of three weeks of 3 mile tempo run (rest week next week - see, I can learn!). The quickest of the three weeks, and managed to nail the sub-8 for all of them. Probably helped by doing a circular route instead of an out and back. Pace alarms on Garmin are *ok*, but they jump about quite a bit, suggesting they use a small sample. But the upshot was that when they complained at me, I got cross and put a bit of extra effort in.

Pleased to see my HR sneak back under 150 a couple of times during the recovery miles. Much milder out today - will be back in a vest if this continues!

Split Summary
===
1) 1m - 8:41(8:41/m) 136/150bpm 111cal 6.9/8.18mph

2) 1m - 7:50(7:50/m) 160/166bpm 117cal 7.66/8.08mph
3) 1m - 7:55(7:55/m) 164/170bpm 122cal 7.59/7.85mph
4) 1m - 7:54(7:54/m) 167/169bpm 124cal 7.59/7.91mph

5) 1m - 9:27(9:27/m) 158/169bpm 135cal 6.35/7.74mph
6) 1m - 9:06(9:06/m) 154/160bpm 127cal 6.59/7.01mph
7) 1m - 9:14(9:14/m) 151/155bpm 120cal 6.5/6.78mph
8) 0.72m - 6:34(9:08/m) 152/158bpm 83cal 6.57/6.99mph

8:41 7:50 7:55 7:54 9:27 9:06 9:14 6:34

	Fenland Flier That looks very good, personally I'd do a slower warm up pace though just to warm up, possibly a second mile slightly quicker before going into the tempo pace. I set Garmin alarms for trying to sort my pacing out when I started doing long runs, back then my pacing was awful.
	fetcheveryone Mile 1 was progressive - so the first half was at 9:03 pace, and the second half was 8:19. I get a bit excited

Pin Map

Danish Camp Loop

0mi in 0

Pace

13%

22%

18%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
3.36	27:16	27:16	8:07	153 74-170	1242	176 164-184	50/57
6.72	57:31	30:15	9:00	157 145-169	1414	171 160-184	50/48
7.72	1:06:42	9:11	9:11	152 144-158	1397	169 166-172	12/13

Heart

155/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 58m, Range 13m, Flat prediction 1:06:41

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

173 (184 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	7.7	1:06:42	8:39
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	42.45%	More
800m	3:48	7:39	48.75%	More
1km	4:48	7:43	50.46%	More
Mile	7:47	7:47	53.02%	More
5k	24:29	7:53	57.37%	More
5 miles	41:42	8:20	54.78%	More
10k	52:51	8:30	53.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	54.12
5km	25:25	8:11	55.28
5M	42:05	8:25	54.28
10km	52:59	8:32	53.80
10M	1:27:44	8:46	53.66
Half	1:56:48	8:55	52.90
20M	3:02:55	9:09	53.53
Mara	4:03:31	9:18	53.61

Fetch Miles

7:42	Fetch's Fast Mile
7:53	Willington Loop river path

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