Mon 22nd Apr 2024 at 6:19am by pjlovr25
Run > Tempo
-
Time
29:00
-
Miles
3.23
-
Min/mi
8:59
-
Pacing
87.9%
-
WAVA
55.38
-
Stride(cm)
97
-
Cals
324
-
Watts
271
-
Cadence
185
-
BPM
157
-
%MHR
84
-
B/mi
1410
-
Asc(m)
19
-
Surface
Road
Notes & Comments
4x 5mins tempo, 1min recover, 5min cool down
1) 0.6mi - 5:00(8:23/mi) 159/169bpm [1332b/mi] 58cal
2) 0.08mi - 1:00(12:33/mi) 151/163bpm [1894b/mi] 10cal
3) 0.6mi - 5:00(8:20/mi) 164/171bpm [1367b/mi] 59cal
4) 0.08mi - 1:00(12:20/mi) 156/170bpm [1923b/mi] 10cal
5) 0.6mi - 5:00(8:18/mi) 158/163bpm [1312b/mi] 58cal
6) 0.08mi - 1:00(11:54/mi) 148/158bpm [1762b/mi] 9cal
7) 0.6mi - 5:00(8:23/mi) 161/169bpm [1351b/mi] 58cal
8) 0.08mi - 1:00(12:05/mi) 156/169bpm [1884b/mi] 10cal
9) 0.51mi - 5:00(9:52/mi) 147/152bpm [1450b/mi] 52cal
10) 0mi - 0(2:03/mi) 151/151bpm [309b/mi]
5:00 1:00 5:00 1:00 5:00 1:00 5:00 1:00 5:00 0
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
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 |
1:02 |
1:02 |
8:12 |
142 117-153 |
1165 |
188 132-194 |
299 76-344 |
3/0 |
0.25 |
2:05 |
1:03 |
8:25 |
159 154-163 |
1338 |
191 188-194 |
294 284-310 |
2/0 |
0.38 |
3:08 |
1:03 |
8:27 |
164 161-167 |
1386 |
192 188-196 |
302 292-315 |
2/0 |
0.50 |
4:09 |
1:01 |
8:11 |
168 166-169 |
1374 |
192 188-196 |
301 288-316 |
2/1 |
0.63 |
5:25 |
1:15 |
10:02 |
163 147-168 |
1636 |
173 130-190 |
259 110-329 |
1/1 |
0.75 |
6:33 |
1:09 |
9:09 |
149 143-157 |
1362 |
180 134-192 |
249 112-321 |
1/0 |
0.88 |
7:38 |
1:05 |
8:37 |
159 156-162 |
1371 |
189 184-194 |
313 293-338 |
1/1 |
1.00 |
8:41 |
1:03 |
8:24 |
163 160-166 |
1368 |
190 188-192 |
292 281-303 |
1/0 |
1.13 |
9:43 |
1:02 |
8:18 |
168 165-170 |
1393 |
191 186-194 |
318 284-349 |
5/0 |
1.25 |
10:45 |
1:02 |
8:14 |
170 167-171 |
1400 |
190 186-192 |
315 291-350 |
3/0 |
1.38 |
12:07 |
1:22 |
10:58 |
158 148-171 |
1733 |
168 132-192 |
215 100-304 |
0/1 |
1.50 |
13:11 |
1:04 |
8:34 |
153 152-155 |
1310 |
188 186-190 |
289 271-299 |
0/2 |
1.63 |
14:12 |
1:01 |
8:08 |
158 153-162 |
1285 |
191 188-198 |
285 269-300 |
1/2 |
1.75 |
15:13 |
1:00 |
8:04 |
162 161-163 |
1306 |
191 190-194 |
295 281-303 |
0/4 |
1.88 |
16:16 |
1:03 |
8:22 |
159 157-163 |
1331 |
189 186-192 |
279 270-287 |
0/3 |
2.00 |
17:34 |
1:19 |
10:30 |
154 142-159 |
1616 |
170 134-190 |
221 102-291 |
0/2 |
2.13 |
18:37 |
1:03 |
8:21 |
147 142-153 |
1228 |
188 182-194 |
257 223-288 |
0/2 |
2.25 |
19:40 |
1:03 |
8:28 |
158 153-164 |
1336 |
192 186-206 |
286 251-307 |
1/1 |
2.38 |
20:46 |
1:05 |
8:43 |
162 160-163 |
1412 |
191 188-194 |
295 275-316 |
0/1 |
2.50 |
21:49 |
1:03 |
8:24 |
162 161-164 |
1361 |
191 188-194 |
282 273-303 |
1/0 |
2.63 |
22:52 |
1:03 |
8:24 |
167 164-169 |
1402 |
192 190-194 |
286 274-304 |
1/1 |
2.75 |
24:15 |
1:23 |
11:07 |
156 148-169 |
1734 |
169 134-194 |
207 115-297 |
1/0 |
2.88 |
25:31 |
1:16 |
10:05 |
147 146-152 |
1482 |
181 178-184 |
247 235-265 |
1/1 |
3.00 |
26:44 |
1:14 |
9:49 |
147 145-150 |
1443 |
181 180-184 |
244 236-261 |
0/1 |
3.13 |
27:56 |
1:12 |
9:36 |
146 143-148 |
1401 |
182 180-184 |
242 229-254 |
1/2 |
3.23 |
29:00 |
1:04 |
10:00 |
148 146-151 |
1480 |
182 178-186 |
247 233-271 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.9 |
188 |
3.1 |
27:13 |
8:43 |
Walk |
6.1 |
135 |
0.1 |
1:47 |
16:13 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
8:01 |
45.35% |
More |
800m |
4:05 |
8:14 |
48.75% |
More |
1km |
5:11 |
8:20 |
50.14% |
More |
Mile |
8:36 |
8:36 |
51.34% |
More |
5k |
27:45 |
8:56 |
55.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:36 |
7:36 |
58.10 |
5km |
27:44 |
8:56 |
55.63 |
5M |
47:47 |
9:33 |
52.69 |
10km |
1:01:15 |
9:51 |
51.46 |
10M |
1:45:31 |
10:33 |
49.08 |
Half |
2:23:39 |
10:58 |
47.02 |
20M |
3:52:59 |
11:39 |
45.49 |
Mara |
5:17:13 |
12:06 |
44.17 |
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