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Fri 5th Jul 2024 at 1:00pm by Rodders

Run > Tempo
  • Time
    40:55
  • Miles
    5.00
  • Min/mi
    8:11
  • Pacing
    93.1%
  • WAVA
    60.68
  • Stride(cm)
    106
  • Cals
    661
  • Cadence
    185
  • BPM
    145
  • %MHR
    76.4
  • B/mi
    1188
  • Asc(m)
    67
  • Surface
    Road

Notes & Comments

10min easy, 20min tempo, 10min easy. Happy enough with effort as still have a head cold

1) 1mi - 8:35(8:35/mi) 132/143bpm [1133b/mi] 126cal 92/96rpm 6.99/0mph
2) 0.18mi - 1:27(8:05/mi) 140/147bpm [1133b/mi] 22cal 93/94rpm 7.42/0mph
3) 1mi - 7:37(7:37/mi) 148/152bpm [1127b/mi] 129cal 94/100rpm 7.88/0mph
4) 1mi - 7:52(7:52/mi) 153/157bpm [1205b/mi] 136cal 93/96rpm 7.62/0mph
5) 0.56mi - 4:32(8:03/mi) 154/157bpm [1240b/mi] 78cal 93/96rpm 7.45/0mph
6) 1mi - 8:33(8:33/mi) 147/157bpm [1257b/mi] 136cal 91/95rpm 7.02/0mph
7) 0.26mi - 2:18(8:52/mi) 145/150bpm [1285b/mi] 34cal 91/93rpm 6.77/0mph
8:35 1:27 7:37 7:52 4:32 8:33 2:18

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:35 8:35 8:35 131 96-143 1124 179 0-192 0/0
1.18 10:02 1:27 8:05 140 135-147 1132 187 184-188 0/0
2.18 17:38 7:36 7:37 148 142-152 1127 187 182-196 0/0
3.18 25:30 7:52 7:52 153 147-156 1205 186 172-192 0/0
3.74 30:01 4:31 8:02 154 150-156 1236 186 182-192 0/0
4.74 38:34 8:33 8:34 147 143-156 1259 180 0-188 0/0
5.00 40:52 2:18 +1 8:52 145 139-150 1285 182 176-186 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 156 max Delete HR Trace

  • Cadence Distribution

    185 avge / 196 max Stride Length: 106cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:18 47.03% More
    800m 3:45 7:33 53.89% More
    1km 4:45 7:38 55.51% More
    Mile 7:37 7:37 58.66% More
    5k 24:25 7:51 62.32% More
    5 miles 40:44 8:09 60.92% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:26 7:26 60.10
    5km 24:43 7:57 61.55
    5M 40:55 8:11 60.66
    10km 51:31 8:17 60.21
    10M 1:25:19 8:32 60.15
    Half 1:53:35 8:40 59.36
    20M 2:57:52 8:54 60.06
    Mara 3:56:48 9:02 60.16
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