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Thu 18th Apr 2024 at 12:12pm by ptr_runner

Run > Tempo

hail
breezy
v cold

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Time
51:06
Miles
6.53
Min/mi
7:50
Pacing
82.3%
WAVA
54.65
Stride(cm)
120
Cals
586
Cadence
172
BPM
148
%MHR
77.1
B/mi
1158
Asc(m)
18
Surface
Road

Notes & Comments

3 comments

Day 918. 5k @ tempo, in yet more hail.

Forgot my HR strap, so that data is wrist based and generally wrong.
Felt that 4:20/km was a touch fast so pulled it back to 4:30/km for the last km. I think this was generally a hydration / sleep thing.

1) 4km - 21:03(5:16/km) 146/161bpm [769b/km] 248cal 11.4/12.19kmph
2) 5km - 21:58(4:24/km) 150/162bpm [659b/km] 249cal 13.65/14.85kmph
3) 1.5km - 8:01(5:21/km) 152/156bpm [813b/km] 89cal 11.22/13.17kmph
4) 0.01km - 3(4:19/km) 154/154bpm [664b/km] 13.92/11.56kmph

21:03 21:58 8:01 3

	Mark J 🇳🇿 Mate, you're doing it tough again. Good on you for sticking it out.
	ptr_runner haha, cheers dude
	riggys99 Nice run

Pace

18%

29%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:12	2:12	8:47	125 83-141	1097	176 172-188	5/2
0.50	4:23	2:11	8:43	142 139-146	1239	172 172-174	5/3
0.75	6:28	2:06	8:22	146 141-160	1222	172 170-172	2/2
1.00	8:37	2:09	8:35	155 150-161	1331	172 170-174	5/3
1.25	10:45	2:08	8:33	155 151-160	1327	172 170-172	3/5
1.50	12:48	2:03	8:13	151 143-158	1240	171 170-172	3/4
1.75	15:43	2:55 +51	11:39	149 135-156	1735	174 172-190	4/4
2.00	17:51	2:08	8:31	145 138-155	1234	172 170-172	4/6
2.25	19:58	2:07	8:27	142 138-145	1200	171 170-172	3/4
2.50	22:01	2:04	8:15	145 142-149	1197	171 168-172	3/3
2.75	23:45	1:44	6:54	148 143-152	1022	174 172-178	3/2
3.00	25:31	1:46	7:04	149 146-154	1052	173 172-174	8/5
3.25	27:16	1:45	7:00	146 144-150	1023	173 172-176	5/3
3.50	29:02	1:46	7:03	151 145-159	1063	173 172-174	3/3
3.75	30:47	1:46	7:03	152 147-157	1072	172 172-174	3/4
4.00	32:30	1:42	6:50	146 143-152	997	172 172-174	4/3
4.25	34:16	1:46	7:04	152 145-162	1074	173 172-174	5/5
4.50	36:02	1:47	7:06	153 149-159	1086	172 172-174	5/4
4.75	37:46	1:44	6:54	149 145-153	1029	173 172-174	7/7
5.00	39:35	1:49	7:16	151 145-155	1098	172 172-172	4/5
5.25	41:24	1:49	7:15	152 144-156	1103	172 170-172	3/4
5.50	43:13	1:49	7:17	148 143-153	1079	172 172-174	6/5
5.75	45:20	2:07	8:29	152 150-156	1289	170 166-172	2/8
6.00	47:25	2:05	8:20	153 151-156	1275	170 168-172	2/5
6.25	49:33	2:08	8:32	152 149-155	1298	169 168-172	2/5
6.50	51:41	2:08	8:32	152 149-154	1297	169 168-170	3/4
6.53	51:57	16	8:48	153 152-154	1346	168 166-168	1/0

Heart

148/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 18m, Range 13m, Flat prediction 51:06

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

172 (190 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	172	6.5	51:06	7:57
Walk	0.0	0	0	0	NAN:00:00
Pause	1.6	-	-	51	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:44	43.63%	More
800m	3:26	6:55	49.05%	More
1km	4:19	6:56	51.23%	More
Mile	6:57	6:57	54.81%	More
5k	21:59	7:04	58.84%	More
5 miles	38:46	7:45	54.57%	More
10k	49:10	7:55	53.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:26	5:26	70.19
5km	21:03	6:47	61.43
5M	37:09	7:26	56.93
10km	48:10	7:45	54.99
10M	1:24:59	8:30	51.57
Half	1:57:19	8:57	49.10
20M	3:14:25	9:43	46.95
Mara	4:28:22	10:15	45.35

Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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