Fri 26th Apr 2024 at 12:17pm by Autumnleaves

Run > Tempo

Amazing
breezy

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Time
45:37
Miles
5.14
Min/mi
8:52
Pacing
87.2%
WAVA
65.81
Stride(cm)
103
Cals
470
Watts
266
Cadence
176
BPM
139
%MHR
75.4
B/mi
1238
Asc(m)
52
Hillscore
2
Surface
Road

Notes & Comments

7 comments

This week's tempo. Really pleased with this - stayed in Z3 heart rate throughout. Nice 5k benchmark too. Felt comfortable with the pace. Tippety top 🙂
1) 1mi - 9:37(9:37/mi) 122/136bpm [1173b/mi] 91cal 261/315W
2) 1mi - 8:08(8:08/mi) 146/151bpm [1186b/mi] 89cal 287/361W
3) 1mi - 8:04(8:04/mi) 149/151bpm [1202b/mi] 89cal 281/331W
4) 1mi - 8:06(8:06/mi) 150/152bpm [1215b/mi] 89cal 278/353W
5) 1mi - 10:10(10:10/mi) 135/148bpm [1373b/mi] 97cal 230/308W
6) 0.14mi - 1:32(11:03/mi) 133/135bpm [1469b/mi] 15cal 249/294W

9:37 8:08 8:04 8:06 10:10 1:32

	.B. Well done, great pacing
	LindsD Excellent!
	northernslowcoach fab
	RRR-CAZ 🇬🇧 Looks superb 👍
	EvilPixie Excellent
	Sombrero Excellent running
	Ness Nice one 👏

Pace

14%

17%

16%

47%

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.
0.25	2:24	2:24	9:36	104 71-115	998	171 164-174	237 174-265	2/5
0.50	5:00	2:36	10:26	122 115-128	1273	173 170-174	278 248-309	11/1
0.75	7:13	2:12	8:49	131 128-134	1154	175 172-178	272 241-310	7/1
1.00	9:36	2:24	9:35	133 131-136	1274	175 162-180	284 254-315	4/1
1.25	11:38	2:02	8:06	142 135-146	1151	180 174-184	287 252-302	3/2
1.50	13:39	2:01	8:03	146 144-148	1176	178 176-180	283 273-295	2/3
1.75	15:42	2:03	8:13	147 146-149	1207	179 174-182	297 272-361	5/3
2.00	17:44	2:02	8:09	150 149-151	1223	180 178-184	280 263-327	4/3
2.25	19:42	1:57	7:49	147 145-151	1150	178 174-182	271 227-301	4/11
2.50	21:48	2:06	8:26	147 145-150	1239	179 174-182	284 250-331	3/2
2.75	23:46	1:58	7:53	150 149-151	1183	179 174-182	284 275-298	1/3
3.00	25:48	2:02	8:08	149 148-151	1212	179 174-182	285 268-297	3/6
3.25	27:48	2:00	8:00	150 149-152	1199	180 174-184	276 237-353	2/8
3.50	29:49	2:01	8:03	149 147-151	1198	180 176-184	277 245-291	4/1
3.75	31:56	2:07	8:30	151 150-152	1282	179 176-184	289 276-306	2/4
4.00	33:54	1:58	7:53	151 148-152	1191	178 174-182	269 255-277	1/7
4.25	36:22	2:27	9:50	144 138-148	1416	172 162-184	240 163-308	2/9
4.50	39:04	2:42	10:50	134 131-139	1451	169 154-172	210 177-239	4/1
4.75	41:34	2:30	10:00	134 132-136	1339	170 166-174	237 221-259	1/7
5.00	44:05	2:31	10:02	130 128-132	1304	171 168-176	234 211-261	5/3
5.14	45:37	1:32	11:04	133 131-135	1471	171 164-176	249 216-294	5/0

Heart

139/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 52m, Range 34m, Flat prediction 45:07

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.2%	9:13
See your biggest climbs

Power

266W (361 max)

Power Graph

Power Bands

Cadence

176 (184 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	175	5.1	45:33	8:52
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	27	7:12	48.98%	More
200m	55	7:19	53.21%	More
400m	1:53	7:36	54.73%	More
800m	3:57	7:57	58.81%	More
1km	4:57	7:58	61.07%	More
Mile	7:59	7:59	64.01%	More
5k	25:06	8:05	71.10%	More
5 miles	44:05	8:49	66.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:33	7:33	67.64
5km	26:14	8:27	68.02
5M	44:15	8:51	65.94
10km	56:11	9:03	65.09
10M	1:34:47	9:29	63.72
Half	2:07:31	9:44	61.94
20M	3:22:59	10:09	61.41
Mara	4:33:06	10:25	60.58

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