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Fri 3rd May 2024 at 3:40pm by Autumnleaves

Run > Tempo

Good
breezy

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0 👍

Time
46:25
Miles
5.13
Min/mi
9:03
Pacing
82.7%
WAVA
64.59
Stride(cm)
102
Cals
480
Watts
265
Cadence
174
BPM
142
%MHR
76.9
B/mi
1287
Asc(m)
55
Hillscore
2
Surface
Road

Notes & Comments

7 comments

This week's tempo - slightly weary feeling when I started & I did have to work a little harder to stay on once, but I did enjoy it, and it didn't feel toooooo painful!
1) 1mi - 9:40(9:40/mi) 125/140bpm [1209b/mi] 91cal 255/319W
2) 1mi - 8:21(8:21/mi) 148/153bpm [1235b/mi] 92cal 280/337W
3) 1mi - 8:09(8:09/mi) 151/155bpm [1232b/mi] 91cal 281/336W
4) 1mi - 8:08(8:08/mi) 154/156bpm [1252b/mi] 92cal 291/361W
5) 1mi - 10:34(10:34/mi) 139/152bpm [1470b/mi] 100cal 230/293W
6) 0.13mi - 1:32(11:53/mi) 137/139bpm [1629b/mi] 14cal 239/275W

9:40 8:21 8:09 8:08 10:34 1:32

	Ness Well done! Super tempo run! 👏
	EvilPixie Excellent
	Autumnleaves Thanks notes added
	.B. Nice pacing 👍
	LindsD Well done
	northernslowcoach Woohoo - very nicely done
	RRR-CAZ 🇬🇧 Nice 👍

Pace

19%

13%

22%

42%

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	2:59	2:59 +34	11:56	104 76-116	1241	170 164-176	236 5-287	1/5
0.50	5:35	2:36	10:24	125 109-133	1299	173 166-178	272 229-319	13/0
0.75	7:49	2:14	8:56	135 131-138	1206	174 168-180	263 243-287	5/1
1.00	10:13	2:24	9:35	137 134-140	1313	169 160-174	262 233-288	4/0
1.25	12:10	1:57	7:49	146 139-151	1141	174 166-178	292 253-305	3/3
1.50	14:17	2:07	8:29	149 146-153	1263	171 168-176	279 266-302	2/3
1.75	16:27	2:09	8:38	147 146-151	1269	173 168-178	280 252-337	4/3
2.00	18:34	2:07	8:28	149 148-151	1262	178 174-186	269 241-315	3/4
2.25	20:30	1:57	7:47	148 146-152	1153	176 168-180	286 238-328	5/10
2.50	22:38	2:08	8:32	152 150-154	1297	176 172-178	280 242-336	2/3
2.75	24:38	2:00	8:00	153 151-155	1225	176 172-178	282 275-293	1/4
3.00	26:43	2:04	8:18	152 150-154	1261	177 174-182	275 261-293	4/7
3.25	28:43	2:00	8:01	152 151-155	1220	178 168-182	288 238-361	1/10
3.50	30:43	2:00	8:00	153 151-155	1223	179 176-182	295 274-315	5/1
3.75	32:52	2:09	8:35	155 155-156	1330	178 176-182	305 276-323	3/5
4.00	34:51	1:59	7:56	154 152-156	1222	179 176-182	277 262-289	2/8
4.25	37:23	2:32	10:09	147 141-152	1492	171 160-182	244 214-293	5/0
4.50	40:06	2:43	10:52	140 138-142	1522	174 172-176	230 219-253	4/2
4.75	42:46	2:40	10:40	136 133-139	1451	170 164-174	218 201-238	0/6
5.00	45:25	2:38	10:33	132 129-135	1393	171 168-178	228 207-267	5/1
5.13	46:58	1:33	12:01	137 134-139	1645	170 160-176	239 192-275	3/0

Heart

142/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 55m, Range 29m, Flat prediction 45:11

Elevation Graph

Biggest Climbs (m)	Min/mi
23 1.8%	10:21
See your biggest climbs

Power

265W (361 max)

Power Graph

Power Bands

Cadence

174 (186 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	174	5.1	46:23	9:09
Walk	0.0	0	0	0	NAN:00:00
Still	0.0	-	-	1	-
Pause	1.2	-	-	34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	26	7:06	49.71%	More
200m	54	7:16	53.57%	More
400m	1:53	7:34	55.02%	More
800m	3:58	7:58	58.69%	More
1km	4:59	8:02	60.56%	More
Mile	8:03	8:03	63.40%	More
5k	25:30	8:13	69.95%	More
5 miles	45:23	9:05	64.29%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:42	7:42	66.32
5km	26:45	8:37	66.70
5M	45:08	9:02	64.65
10km	57:18	9:13	63.82
10M	1:36:39	9:40	62.49
Half	2:10:02	9:56	60.74
20M	3:26:59	10:21	60.23
Mara	4:38:29	10:38	59.40

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