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Mon 15th Apr 2024 at 6:17am by pjlovr25

Run > Tempo

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Time
29:00
Miles
3.21
Min/mi
9:02
Pacing
86.9%
WAVA
55.06
Stride(cm)
97
Cals
388
Watts
281
Cadence
184
BPM
159
%MHR
85.2
B/mi
1440
Asc(m)
20
Hillscore
1
Surface
Road

Notes & Comments

4x 5mins tempo, 1min recover, 5min cool down
1) 0.59mi - 5:00(8:25/mi) 160/171bpm [1346b/mi] 59cal
2) 0.08mi - 1:00(12:22/mi) 156/169bpm [1929b/mi] 11cal
3) 0.6mi - 5:00(8:22/mi) 165/174bpm [1380b/mi] 61cal
4) 0.08mi - 1:00(12:22/mi) 158/171bpm [1955b/mi] 11cal
5) 0.6mi - 5:00(8:23/mi) 160/165bpm [1342b/mi] 59cal
6) 0.08mi - 1:00(12:24/mi) 151/161bpm [1871b/mi] 10cal
7) 0.6mi - 5:00(8:22/mi) 163/173bpm [1365b/mi] 60cal
8) 0.08mi - 1:00(12:18/mi) 160/172bpm [1968b/mi] 11cal
9) 0.5mi - 5:00(9:59/mi) 152/159bpm [1517b/mi] 53cal
10) 0mi - 0(0/mi) 152/159bpm [INFb/mi] 53cal

5:00 1:00 5:00 1:00 5:00 1:00 5:00 1:00 5:00 0

Pin Map

0mi in 0

Pace

17%

15%

37%

25%

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	1:04	1:04	8:31	141 113-157	1201	187 130-198	300 69-338	2/1
0.25	2:07	1:03	8:25	160 157-164	1346	190 188-194	335 319-347	2/1
0.38	3:12	1:05	8:43	164 162-165	1430	189 188-190	346 327-368	3/0
0.50	4:14	1:02	8:15	168 164-170	1387	192 188-196	347 330-373	3/0
0.63	5:26	1:12	9:33	167 155-171	1594	175 136-196	267 118-342	1/1
0.75	6:36	1:10	9:17	153 147-160	1421	180 138-192	258 114-335	1/2
0.88	7:39	1:03	8:25	160 159-161	1347	188 186-192	301 291-311	1/2
1.00	8:43	1:04	8:34	164 161-167	1404	189 186-192	307 286-333	2/1
1.13	9:45	1:02	8:18	169 167-171	1402	190 186-194	363 327-390	5/1
1.25	10:47	1:02	8:18	172 170-174	1427	191 188-194	337 312-367	3/0
1.38	12:10	1:22	10:58	159 150-172	1743	168 130-192	221 94-320	1/2
1.50	13:13	1:04	8:29	157 155-159	1333	189 186-192	299 292-313	1/3
1.63	14:15	1:02	8:15	160 157-164	1321	190 188-194	290 271-321	1/2
1.75	15:17	1:02	8:12	164 161-165	1346	190 188-194	281 262-292	0/4
1.88	16:22	1:05	8:41	159 158-163	1379	185 184-190	269 261-279	1/4
2.00	17:42	1:20	10:39	156 145-161	1661	169 132-190	213 105-282	1/1
2.13	18:44	1:02	8:17	152 145-157	1258	188 182-196	261 214-289	2/3
2.25	19:48	1:04	8:31	161 156-164	1372	190 186-194	302 282-354	1/1
2.38	20:51	1:04	8:31	164 163-166	1396	189 186-192	296 278-310	1/2
2.50	21:58	1:07	8:53	164 162-166	1457	188 186-190	279 261-295	2/1
2.63	22:58	1:00	7:56	170 165-173	1349	192 188-198	295 271-313	2/2
2.75	24:24	1:26	11:32	158 152-172	1821	167 134-192	219 124-309	2/1
2.88	25:41	1:17	10:14	152 150-154	1556	180 178-182	246 237-256	2/2
3.00	26:55	1:14	9:51	150 149-152	1478	180 176-182	247 234-261	0/2
3.13	28:10	1:16	10:05	150 148-154	1513	180 120-186	253 139-296	1/2
3.21	29:00	50	9:41	156 153-159	1510	183 178-186	257 216-286	1/1

Heart

159/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 20m, Range 17m, Flat prediction 29:28

Elevation Graph

Biggest Climbs (m)	Min/mi
10 1.0%	8:23
See your biggest climbs

Power

281W (390 max)

Power Graph

Power Bands

Cadence

184 (198 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.6	187	3.1	27:08	8:45
Walk	6.4	135	0.1	1:52	16:47

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:09	44.58%	More
800m	4:08	8:19	48.18%	More
1km	5:13	8:24	49.71%	More
Mile	8:39	8:39	51.02%	More
5k	27:59	9:00	55.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:39	7:39	57.72
5km	27:56	8:59	55.24
5M	48:07	9:37	52.32
10km	1:01:41	9:56	51.09
10M	1:46:16	10:38	48.74
Half	2:24:41	11:03	46.69
20M	3:54:39	11:44	45.17
Mara	5:19:28	12:12	43.86

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