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Wed 11th Dec 2024 at 10:37am by RooA

Run > Tempo
  • Time
    34:49
  • Miles
    3.22
  • Min/mi
    10:49
  • Pacing
    87.3%
  • WAVA
    45.42
  • Stride(cm)
    87
  • Cals
    365
  • Cadence
    172
  • BPM
    158
  • %MHR
    81
  • B/mi
    1709
  • Asc(m)
    31
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Tempo attempt. Was aiming for 1km easy, 1km at 10.15, 1km at 9.20, 1km at 10.15 and 1km to cool down.

And yes that's a complete mish-mash of distance in km and pace in minute per mile but that's just how I roll. Also went on pace not effort or heart rate even though there was a hill, so effort stayed high.

Training plan is looming and contains proper speedwork so this was just a warning shot to remind my body what speedwork is!

1) 0.62mi - 7:56(12:46/mi) 143/152bpm [1826b/mi] 76cal 4.7/5.34mph
2) 0.62mi - 6:19(10:09/mi) 158/167bpm [1604b/mi] 67cal 5.91/6.35mph
3) 0.62mi - 5:44(9:14/mi) 171/175bpm [1579b/mi] 66cal 6.5/6.74mph
4) 0.62mi - 6:17(10:06/mi) 172/178bpm [1737b/mi] 72cal 5.94/6.35mph
5) 0.62mi - 7:16(11:41/mi) 158/176bpm [1846b/mi] 72cal 5.13/5.78mph
6) 0.12mi - 1:18(11:03/mi) 152/153bpm [1680b/mi] 12cal 5.43/5.61mph
7:56 6:19 5:44 6:17 7:16 1:18
Velociraptor
Well done :) I'm also quite happy to mix metric, imperial and time parameters in a single training run.
Jaks
Well done 👏

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.
0.13 1:32 1:32 12:20 129 109-149 1590 165 86-176 1/0
0.25 3:08 1:35 12:42 149 147-151 1891 169 168-170 3/0
0.38 4:49 1:41 13:27 146 144-149 1964 169 168-170 4/0
0.50 6:22 1:34 12:31 146 144-147 1827 170 170-170 4/0
0.63 7:58 1:36 12:47 145 139-150 1853 168 110-174 1/1
0.75 9:10 1:12 9:34 154 143-160 1473 176 174-180 0/2
0.88 10:26 1:16 10:11 154 152-155 1569 173 172-174 0/3
1.00 11:43 1:16 10:10 157 154-160 1595 172 172-174 0/5
1.13 13:04 1:21 10:51 162 161-164 1759 171 168-174 0/4
1.25 14:20 1:16 10:05 163 160-166 1644 172 170-176 0/3
1.38 15:28 1:08 9:07 169 167-170 1540 178 176-182 0/2
1.50 16:38 1:10 9:21 170 169-172 1589 176 174-176 1/1
1.63 17:47 1:09 9:15 171 170-173 1582 177 174-178 1/1
1.75 18:54 1:07 8:53 174 172-175 1546 177 176-178 1/1
1.88 20:06 1:12 9:39 172 169-175 1658 176 174-178 2/1
2.00 21:20 1:14 9:49 169 167-173 1658 175 174-176 1/1
2.13 22:34 1:14 9:55 169 167-172 1677 175 174-178 3/1
2.25 23:51 1:17 10:16 173 171-174 1776 175 174-176 2/0
2.38 25:07 1:15 10:02 172 171-173 1726 175 174-176 6/0
2.50 26:27 1:20 10:41 175 173-178 1869 173 168-176 4/0
2.63 28:04 1:37 12:57 166 160-174 2150 168 166-168 3/0
2.75 29:34 1:30 11:58 161 158-164 1926 168 166-170 2/0
2.88 31:00 1:26 11:28 157 151-162 1800 170 168-172 0/2
3.00 32:22 1:22 10:59 151 148-154 1659 171 168-172 0/4
3.13 33:44 1:22 10:57 150 149-152 1642 169 168-170 0/4
3.22 34:50 1:06 11:06 152 150-153 1687 167 150-170 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 178 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 1.8% 12:50

  • Cadence Distribution

    172 avge / 182 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.2 172 3.2 34:34 10:45
    Walk 0.6 107 0 13 25:22
    Still 0.1 - - 3 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:15 9:04 39.27% More
    800m 4:33 9:08 43.12% More
    1km 5:44 9:14 44.50% More
    Mile 9:29 9:29 45.91% More
    5k 33:22 10:45 45.61% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:50 9:50 44.31
    5km 33:30 10:47 45.44
    5M 56:01 11:12 44.32
    10km 1:10:51 11:24 43.86
    10M 1:58:30 11:51 43.09
    Half 2:38:39 12:07 41.97
    20M 4:10:38 12:32 41.68
    Mara 5:35:35 12:49 41.15
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