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Fri 19th Apr 2024 at 5:27pm by Autumnleaves

Run > Tempo

Good
breezy

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0 👍

Time
46:44
Miles
5.13
Min/mi
9:07
Pacing
82.3%
WAVA
64.16
Stride(cm)
102
Cals
483
Watts
267
Cadence
174
BPM
144
%MHR
77.6
B/mi
1308
Asc(m)
54
Hillscore
2
Surface
Road

Notes & Comments

8 comments

Tempo run on Winwick loop - ran to feel for the middle miles and felt good! Pleased with pace in final tempo mile as although it's a downhill start it was into the wind, and I was getting tired.
1) 1mi - 9:50(9:50/mi) 127/140bpm [1250b/mi] 94cal 251/308W
2) 1mi - 8:18(8:18/mi) 148/152bpm [1228b/mi] 90cal 273/346W
3) 1mi - 8:11(8:11/mi) 152/156bpm [1243b/mi] 91cal 275/316W
4) 1mi - 8:06(8:06/mi) 156/160bpm [1264b/mi] 92cal 300/372W
5) 1mi - 10:39(10:39/mi) 140/157bpm [1491b/mi] 101cal 241/311W
6) 0.13mi - 1:40(12:25/mi) 138/140bpm [1712b/mi] 15cal 221/270W

9:50 8:18 8:11 8:06 10:39 1:40

	Bintmcskint Nice!
	LindsD That looks excellent
	Ness Excellent tempo session. Well done 👏
	Autumnleaves Thanks ☺️ Notes added
	EvilPixie Excellent
	northernslowcoach Nicely done
	RRR-CAZ 🇬🇧 Very nice and tidy 🏃‍♀️
	.B. Nice!

Pace

21%

13%

19%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.25	2:34	2:34 +5	10:17	112 91-120	1152	165 80-170	229 17-291	2/6
0.50	5:14	2:39	10:37	128 120-134	1360	167 164-172	269 238-304	12/1
0.75	7:29	2:15	9:00	135 132-140	1215	170 166-174	265 241-292	5/2
1.00	10:24	2:55 +29	11:40	133 120-140	1551	165 160-174	272 240-308	4/1
1.25	12:24	2:00	8:01	145 140-148	1161	175 160-184	273 240-290	3/3
1.50	14:27	2:04	8:15	148 147-149	1221	176 174-178	271 264-280	1/3
1.75	16:35	2:07	8:29	148 146-151	1256	175 174-178	283 252-346	5/3
2.00	18:42	2:07	8:27	151 149-152	1276	178 176-184	265 246-288	5/5
2.25	20:42	2:01	8:03	149 148-152	1200	177 174-180	272 213-316	2/11
2.50	22:50	2:07	8:29	152 149-154	1290	182 172-186	265 227-293	4/5
2.75	24:47	1:57	7:48	155 153-156	1210	176 170-180	286 272-299	3/4
3.00	26:52	2:05	8:20	153 151-155	1275	174 168-186	278 253-298	5/6
3.25	28:54	2:02	8:07	154 152-157	1249	183 150-188	291 103-372	2/9
3.50	30:54	2:00	8:01	155 153-156	1244	186 182-190	308 284-330	7/3
3.75	33:02	2:08	8:32	158 156-159	1349	184 180-188	315 288-359	4/7
4.00	34:58	1:56	7:46	159 157-160	1235	183 180-186	293 277-305	3/7
4.25	37:36	2:38	10:31	148 142-157	1556	169 164-180	257 225-311	5/1
4.50	40:22	2:46	11:03	140 138-142	1547	170 166-174	234 214-259	3/2
4.75	42:58	2:36	10:25	138 136-140	1438	170 164-174	239 213-280	3/9
5.00	45:37	2:39	10:36	135 134-139	1431	171 166-174	234 207-259	5/3
5.13	47:18	1:41	12:30	138 136-140	1726	168 124-172	228 191-270	4/1

Heart

144/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 54m, Range 28m, Flat prediction 46:20

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.8%	10:08
See your biggest climbs

Power

267W (372 max)

Power Graph

Power Bands

Cadence

174 (190 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.6	174	5.1	46:39	9:11
Walk	0.2	94	0	7	1:35:25
Still	0.1	-	-	3	-
Pause	1.0	-	-	29	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	27	7:19	48.26%	More
200m	55	7:26	52.44%	More
400m	1:55	7:42	54.09%	More
800m	3:58	7:59	58.62%	More
1km	4:58	8:00	60.76%	More
Mile	8:01	8:01	63.65%	More
5k	25:35	8:14	69.73%	More
5 miles	45:37	9:07	63.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	65.89
5km	26:56	8:40	66.25
5M	45:26	9:05	64.22
10km	57:41	9:17	63.40
10M	1:37:18	9:44	62.07
Half	2:10:55	10:00	60.33
20M	3:28:24	10:25	59.82
Mara	4:40:23	10:42	59.00

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