Wed 8th May 2024 at 7:09am by Eawoman45
Run > Tempo
-
Time
32:17
-
Miles
3.10
-
Min/mi
10:25
-
Pacing
94.2%
-
WAVA
55.16
-
Stride(cm)
92
-
Cals
308
-
Cadence
168
-
BPM
154
-
%MHR
86.7
-
B/mi
1599
-
Asc(m)
130
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 1mi - 10:59(10:59/mi) 142/151bpm [1560b/mi] 97cal
2) 1mi - 10:18(10:18/mi) 153/158bpm [1576b/mi] 99cal
3) 1mi - 10:05(10:05/mi) 165/175bpm [1664b/mi] 102cal
4) 0.1mi - 55(8:55/mi) 173/176bpm [1544b/mi] 10cal
Project Joker tempo with warm up and cool down
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:24 |
1:24 |
11:11 |
133 127-136 |
1487 |
161 122-168 |
16/6 |
0.25 |
2:48 |
1:25 |
11:17 |
136 134-138 |
1533 |
165 158-168 |
7/20 |
0.38 |
4:10 |
1:21 |
10:50 |
141 138-145 |
1527 |
165 164-166 |
10/5 |
0.50 |
5:32 |
1:23 |
11:01 |
143 141-148 |
1575 |
166 164-168 |
12/3 |
0.63 |
6:56 |
1:23 |
11:06 |
144 140-147 |
1599 |
166 164-168 |
5/8 |
0.75 |
8:16 |
1:20 |
10:44 |
147 144-151 |
1577 |
166 164-170 |
1/5 |
0.88 |
9:41 |
1:25 +4
|
11:18 |
145 143-147 |
1637 |
168 164-172 |
5/3 |
1.00 |
11:03 |
1:23 |
11:02 |
145 142-148 |
1600 |
166 158-168 |
2/6 |
1.13 |
12:23 |
1:20 |
10:38 |
150 149-152 |
1594 |
167 166-170 |
10/5 |
1.25 |
13:41 |
1:18 |
10:20 |
152 149-154 |
1571 |
168 164-170 |
7/5 |
1.38 |
14:58 |
1:17 |
10:19 |
150 149-151 |
1547 |
168 166-170 |
6/8 |
1.50 |
16:12 |
1:14 |
9:55 |
152 151-153 |
1507 |
169 168-170 |
2/2 |
1.63 |
17:33 |
1:20 |
10:42 |
154 152-155 |
1649 |
170 168-170 |
5/6 |
1.75 |
18:48 |
1:15 |
10:03 |
155 154-156 |
1558 |
169 166-172 |
4/2 |
1.88 |
20:03 |
1:15 |
9:56 |
157 156-158 |
1561 |
169 168-170 |
6/6 |
2.00 |
21:21 |
1:19 |
10:31 |
157 156-158 |
1650 |
168 166-168 |
5/7 |
2.13 |
22:36 |
1:15 |
9:59 |
159 158-160 |
1588 |
169 168-172 |
4/3 |
2.25 |
23:53 |
1:16 |
10:10 |
161 159-163 |
1638 |
169 166-172 |
8/5 |
2.38 |
25:09 |
1:16 |
10:11 |
163 162-164 |
1661 |
169 166-172 |
4/5 |
2.50 |
26:30 |
1:21 +3
|
10:48 |
163 160-164 |
1759 |
170 168-174 |
3/7 |
2.63 |
27:48 |
1:18 |
10:22 |
165 163-167 |
1711 |
170 166-172 |
6/5 |
2.75 |
29:04 |
1:16 |
10:05 |
167 165-167 |
1685 |
171 166-174 |
13/1 |
2.88 |
30:19 |
1:15 |
10:02 |
169 167-172 |
1695 |
173 172-176 |
4/4 |
3.00 |
31:29 |
1:10 |
9:23 |
172 170-174 |
1614 |
174 172-176 |
6/6 |
3.10 |
32:25 |
56 |
9:01 |
173 172-175 |
1561 |
174 168-178 |
1/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
168 |
3.1 |
32:18 |
10:27 |
Walk |
0.0 |
122 |
0 |
0 |
NAN:00:00 |
Pause |
0.4 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:16 |
44.94% |
More |
800m |
4:49 |
9:42 |
48.24% |
More |
1km |
6:03 |
9:45 |
49.86% |
More |
Mile |
10:01 |
10:01 |
50.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:44 |
9:44 |
52.47 |
5km |
32:22 |
10:25 |
55.13 |
5M |
53:35 |
10:43 |
54.46 |
10km |
1:07:28 |
10:51 |
54.20 |
10M |
1:51:43 |
11:10 |
54.06 |
Half |
2:28:45 |
11:21 |
53.10 |
20M |
3:52:56 |
11:39 |
53.52 |
Mara |
5:10:07 |
11:50 |
53.35 |
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