Wed 24th Apr 2024 at 6:16am by pjlovr25

Run > Tempo

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Time
29:01
Miles
3.25
Min/mi
8:56
Pacing
85.6%
WAVA
55.57
Stride(cm)
98
Cals
383
Watts
275
Cadence
184
BPM
161
%MHR
86.4
B/mi
1442
Asc(m)
18
Surface
Road

Notes & Comments

4x 5mins tempo, 1min recover, 5min cool down
1) 0.6mi - 5:00(8:21/mi) 164/170bpm [1370b/mi] 59cal
2) 0.08mi - 1:00(12:54/mi) 159/170bpm [2051b/mi] 10cal
3) 0.6mi - 5:00(8:17/mi) 169/177bpm [1398b/mi] 60cal
4) 0.08mi - 1:00(11:50/mi) 162/175bpm [1917b/mi] 11cal
5) 0.6mi - 5:00(8:17/mi) 163/168bpm [1350b/mi] 59cal
6) 0.08mi - 1:00(12:06/mi) 150/164bpm [1816b/mi] 11cal
7) 0.61mi - 5:00(8:12/mi) 165/173bpm [1354b/mi] 59cal
8) 0.08mi - 1:00(12:32/mi) 159/173bpm [1994b/mi] 10cal
9) 0.5mi - 5:00(9:54/mi) 150/156bpm [1485b/mi] 52cal
10) 0mi - 1(0/mi) 150/156bpm [INFb/mi] 52cal

5:00 1:00 5:00 1:00 5:00 1:00 5:00 1:00 5:00 1

Pin Map

0mi in 0

Pace

18%

11%

33%

31%

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.
0.13	1:02	1:02	8:13	151 136-163	1240	185 80-194	309 273-352	2/1
0.25	2:02	1:01	8:06	166 162-168	1344	191 188-196	306 293-322	2/0
0.38	3:06	1:04	8:29	167 165-169	1416	189 186-192	306 289-336	2/0
0.50	4:09	1:03	8:23	169 167-170	1417	189 186-192	318 296-339	2/0
0.63	5:25	1:16	10:08	168 160-170	1703	175 134-192	263 104-328	2/1
0.75	6:34	1:09	9:16	155 150-161	1436	176 134-192	253 105-332	2/0
0.88	7:39	1:05	8:38	165 161-168	1424	190 186-194	314 299-333	1/1
1.00	8:40	1:01	8:10	169 167-171	1380	191 188-194	302 281-315	2/1
1.13	9:43	1:03	8:23	171 170-173	1433	188 184-194	315 288-352	4/0
1.25	10:44	1:00	8:04	175 172-177	1410	191 188-194	312 289-337	3/1
1.38	12:04	1:21	10:46	164 152-175	1765	168 134-194	220 102-306	1/1
1.50	13:07	1:02	8:19	159 154-163	1323	190 188-194	295 280-302	0/3
1.63	14:09	1:02	8:17	164 160-168	1359	190 138-200	306 167-357	0/2
1.75	15:08	1:00	7:58	166 165-168	1321	191 190-194	294 275-325	0/4
1.88	16:11	1:03	8:23	165 163-166	1382	189 186-192	282 257-299	0/4
2.00	17:39	1:28 +10	11:45	160 148-164	1879	173 136-190	211 74-287	0/2
2.13	18:44	1:05	8:39	149 142-157	1289	185 138-194	252 78-301	0/2
2.25	19:46	1:02	8:15	163 156-167	1346	192 190-196	293 279-309	2/1
2.38	20:50	1:04	8:30	167 165-168	1421	190 186-192	305 280-323	1/2
2.50	21:52	1:02	8:18	167 166-170	1385	190 184-192	283 271-310	1/0
2.63	22:53	1:01	8:10	171 169-172	1396	191 188-196	290 272-301	1/1
2.75	24:16	1:22	10:58	161 151-173	1766	167 126-196	212 108-301	1/1
2.88	25:32	1:16	10:10	151 149-153	1534	180 178-184	247 239-262	1/1
3.00	26:46	1:14	9:53	149 147-152	1474	180 178-182	244 233-256	0/2
3.13	28:00	1:14	9:50	148 145-150	1454	180 176-182	248 237-259	0/2
3.25	29:11	1:11	9:50	150 146-156	1476	179 172-182	256 241-280	2/1

Heart

161/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 18m, Range 18m, Flat prediction 29:01

Elevation Graph

No climbs of at least 10 metres detected.

Power

275W (357 max)

Power Graph

Power Bands

Cadence

184 (200 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.4	187	3.1	26:57	8:41
Walk	7.0	135	0.1	2:04	17:14
Pause	0.6	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:56	45.74%	More
800m	4:05	8:12	48.91%	More
1km	5:06	8:12	50.91%	More
Mile	8:31	8:31	51.81%	More
5k	27:47	8:56	55.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:33	7:33	58.49
5km	27:34	8:52	55.97
5M	47:28	9:30	53.04
10km	1:00:51	9:48	51.79
10M	1:44:50	10:29	49.40
Half	2:22:44	10:54	47.33
20M	3:51:29	11:34	45.79
Mara	5:15:10	12:02	44.45

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