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Fri 10th May 2024 at 3:09pm by Autumnleaves

Run > Tempo

Good
breezy
warm

Follow User
0 👍

Time
47:05
Miles
5.00
Min/mi
9:25
Pacing
15.7%
WAVA
62.00
Stride(cm)
102
Cals
475
Watts
246
Cadence
167
BPM
146
%MHR
78.8
B/mi
1373
Asc(m)
47
Hillscore
3
Surface
Road

Notes & Comments

7 comments

This week's tempo. Very warm - but it might well be on race day, so gave it a go! Harder work although first mile felt good. Last mile has the railway bridge - felt tough!
1) 1mi - 9:37(9:37/mi) 125/139bpm [1203b/mi] 89cal 247/326W
2) 1mi - 8:00(8:00/mi) 151/157bpm [1207b/mi] 89cal 284/310W
3) 1mi - 8:10(8:10/mi) 157/160bpm [1281b/mi] 92cal 274/298W
4) 1mi - 8:25(8:25/mi) 160/163bpm [1346b/mi] 97cal 281/330W
5) 1mi - 12:50(12:50/mi) 142/163bpm [1823b/mi] 108cal 177/296W
6) 0mi - 3(10:12/mi) 132/133bpm [1346b/mi] 202/203W

9:37 8:00 8:10 8:25 12:50 3

	Ness Another good tempo session.
	Autumnleaves Thanks Ness
	RRR-CAZ 🇬🇧 Good work 👍
	Sombrero Excellent work
	northernslowcoach Fab
	.B. Good work 💪
	LindsD Really good

Pace

21%

12%

19%

46%

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	2:26	2:26	9:43	109 78-122	1059	169 158-172	222 5-276	1/8
0.50	5:05	2:39	10:38	128 122-135	1360	169 168-172	258 232-280	10/0
0.75	7:24	2:19	9:16	136 134-138	1261	172 162-174	238 218-266	3/2
1.00	14:29	7:04 +4:52	28:18	128 106-139	3622	172 170-178	285 242-326	8/3
1.25	16:25	1:56	7:46	143 137-148	1110	174 172-176	278 239-303	1/5
1.50	18:27	2:02	8:06	150 148-152	1216	175 172-176	288 277-301	2/1
1.75	20:25	1:58	7:53	154 152-155	1215	175 174-178	276 266-296	2/4
2.00	22:29	2:04	8:14	156 154-157	1285	175 174-180	292 276-310	5/1
2.25	24:33	2:05	8:19	158 157-158	1315	176 174-178	282 273-298	3/2
2.50	26:33	2:00	8:00	159 157-160	1271	175 174-178	278 268-291	0/8
2.75	28:34	2:00	8:02	157 155-158	1260	175 172-176	267 258-278	2/4
3.00	30:38	2:04	8:18	154 152-155	1277	174 168-176	270 259-295	4/1
3.25	32:46	2:08	8:33	159 155-161	1358	175 168-178	279 251-330	8/2
3.50	35:00	2:14	8:57	160 158-162	1432	176 174-178	286 256-304	2/1
3.75	37:03	2:03	8:11	161 160-163	1316	175 168-180	276 242-305	1/5
4.00	39:03	2:00	7:59	162 161-163	1294	176 174-178	282 270-301	2/5
4.25	42:12	3:09	12:35	148 135-163	1862	148 108-176	178 46-296	1/9
4.50	44:50	2:38	10:33	145 141-147	1529	163 156-168	220 188-245	3/4
4.75	48:33	3:43	14:52	139 134-144	2067	141 110-162	156 32-230	8/2
5.00	52:31	3:58 +38	15:52	137 133-142	2174	148 108-164	176 84-245	3/5
5.00	52:35	4	13:55	132 132-133	1836	162 162-162	202 201-203	0/0

Heart

146/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 47m, Range 19m, Flat prediction 47:18

Elevation Graph

Biggest Climbs (m)	Min/mi
13 3.1%	10:37
12 1.2%	8:38
See your biggest climbs

Power

246W (330 max)

Power Graph

Power Bands

Cadence

167 (180 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.0	171	4.8	43:18	10:07
Walk	6.5	115	0.2	3:46	20:59
Still	0.0	-	-	1	-
Pause	9.5	-	-	5:30	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	27	7:21	47.97%	More
200m	56	7:29	52.00%	More
400m	1:55	7:42	54.02%	More
800m	3:56	7:55	59.12%	More
1km	4:55	7:54	61.48%	More
Mile	8:00	8:00	63.89%	More
5k	25:30	8:13	69.96%	More
5 miles	52:31	10:30	55.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:02	8:02	63.57
5km	27:55	8:59	63.92
5M	47:05	9:25	61.97
10km	59:47	9:37	61.17
10M	1:40:50	10:05	59.90
Half	2:15:40	10:21	58.22
20M	3:35:58	10:48	57.72
Mara	4:50:34	11:05	56.93

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