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Mon 17th Jul 2023 at 6:14am by Ness

Run > Tempo

Amazing

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Time
27:37
Miles
3.01
Min/mi
9:10
Pacing
94.9%
WAVA
61.71
Stride(cm)
100
Cals
284
Cadence
176
BPM
146
%MHR
78.8
B/mi
1338
Asc(m)
31
Hillscore
1
Surface
Road

Notes & Comments

Tempo/threshold session for Project Joker......
1) 1mi - 8:51(8:51/mi) 143/154bpm [1264b/mi] 89cal
2) 1mi - 9:23(9:23/mi) 145/153bpm [1359b/mi] 97cal
3) 1mi - 9:21(9:21/mi) 150/158bpm [1403b/mi] 97cal
4) 0.01mi - 3(8:30/mi) 150/151bpm [1276b/mi] 1cal

8:51 9:23 9:21 3

	Rosehip Nicely done
	Velociraptor Well done 😀
	Sigh Well done!
	Ness Thanks 😊
	Autumnleaves Good work
	Ness Thanks x
	JCB Speedy!
	Ness
	Mrs Jigs (Luverlylegs) Very tidy!
	Ness Thanks x

Map

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:00	1:00	8:04	124 107-138	999	176 166-182	0/3
0.25	2:10	1:09	9:16	145 138-152	1343	177 174-180	5/1
0.38	3:18	1:08	9:01	149 145-152	1343	177 174-178	2/1
0.50	4:28	1:11	9:24	151 146-153	1420	176 174-178	4/0
0.63	5:35	1:07	9:00	145 139-151	1304	175 172-178	3/2
0.75	6:39	1:03	8:27	144 141-146	1218	175 172-178	0/5
0.88	7:43	1:04	8:35	140 138-142	1201	174 172-176	0/12
1.00	8:50	1:06	8:52	141 136-145	1250	174 172-178	0/10
1.13	10:03	1:14	9:49	143 139-147	1405	175 172-178	0/7
1.25	11:13	1:10	9:19	147 144-149	1370	176 174-178	5/0
1.38	12:22	1:09	9:13	145 143-147	1336	176 174-178	1/3
1.50	13:31	1:09	9:08	144 143-147	1316	176 174-178	1/2
1.63	14:41	1:10	9:20	144 142-147	1344	176 174-178	0/6
1.75	15:56	1:15	9:58	149 146-151	1486	175 172-176	3/0
1.88	17:01	1:05	8:39	149 144-152	1288	176 174-180	4/3
2.00	18:12	1:12	9:34	143 141-147	1368	175 172-178	0/5
2.13	19:25	1:13	9:45	153 146-158	1492	175 172-176	5/0
2.25	20:33	1:07	8:59	150 148-152	1348	176 174-178	1/2
2.38	21:43	1:11	9:25	149 146-153	1403	176 172-178	1/1
2.50	22:52	1:09	9:10	149 147-152	1367	176 174-178	1/2
2.63	24:03	1:11	9:29	153 151-155	1452	175 172-176	3/1
2.75	25:13	1:09	9:14	149 144-155	1376	176 174-178	0/4
2.88	26:25	1:12	9:37	146 144-148	1403	174 170-178	1/1
3.00	27:34	1:09	9:11	150 147-151	1378	175 172-182	1/2
3.01	27:37	3	9:50	151 150-151	1485	175 174-176	0/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
146 avge / 158 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
13	1.9%	9:11

Cadence Distribution
176 avge / 182 max Stride Length: 100cm

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:26	48.88%	More
800m	4:20	8:43	52.91%	More
1km	5:30	8:52	54.12%	More
Mile	8:50	8:50	57.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	60.09
5km	28:35	9:12	61.70
5M	47:47	9:33	60.34
10km	1:00:25	9:43	59.79
10M	1:41:00	10:06	59.05
Half	2:15:12	10:19	57.68
20M	3:33:31	10:41	57.62
Mara	4:45:49	10:55	57.10

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