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Mon 17th Jul 2023 at 6:14am by Ness
Run > Tempo
- Amazing
-
Time
27:37
-
Miles
3.01
-
Min/mi
9:10
-
Pacing
94.9%
-
WAVA
61.71
-
Stride(cm)
100
-
Cals
284
-
Cadence
176
-
BPM
146
-
%MHR
78.8
-
B/mi
1338
-
Asc(m)
31
-
Hillscore
1
-
Surface
Road
Notes & Comments
10 comments
Tempo/threshold session for Project Joker......
1) 1mi - 8:51(8:51/mi) 143/154bpm [1264b/mi] 89cal
2) 1mi - 9:23(9:23/mi) 145/153bpm [1359b/mi] 97cal
3) 1mi - 9:21(9:21/mi) 150/158bpm [1403b/mi] 97cal
4) 0.01mi - 3(8:30/mi) 150/151bpm [1276b/mi] 1cal
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:00 |
1:00 |
8:04 |
124 107-138 |
999 |
176 166-182 |
0/3 |
0.25 |
2:10 |
1:09 |
9:16 |
145 138-152 |
1343 |
177 174-180 |
5/1 |
0.38 |
3:18 |
1:08 |
9:01 |
149 145-152 |
1343 |
177 174-178 |
2/1 |
0.50 |
4:28 |
1:11 |
9:24 |
151 146-153 |
1420 |
176 174-178 |
4/0 |
0.63 |
5:35 |
1:07 |
9:00 |
145 139-151 |
1304 |
175 172-178 |
3/2 |
0.75 |
6:39 |
1:03 |
8:27 |
144 141-146 |
1218 |
175 172-178 |
0/5 |
0.88 |
7:43 |
1:04 |
8:35 |
140 138-142 |
1201 |
174 172-176 |
0/12 |
1.00 |
8:50 |
1:06 |
8:52 |
141 136-145 |
1250 |
174 172-178 |
0/10 |
1.13 |
10:03 |
1:14 |
9:49 |
143 139-147 |
1405 |
175 172-178 |
0/7 |
1.25 |
11:13 |
1:10 |
9:19 |
147 144-149 |
1370 |
176 174-178 |
5/0 |
1.38 |
12:22 |
1:09 |
9:13 |
145 143-147 |
1336 |
176 174-178 |
1/3 |
1.50 |
13:31 |
1:09 |
9:08 |
144 143-147 |
1316 |
176 174-178 |
1/2 |
1.63 |
14:41 |
1:10 |
9:20 |
144 142-147 |
1344 |
176 174-178 |
0/6 |
1.75 |
15:56 |
1:15 |
9:58 |
149 146-151 |
1486 |
175 172-176 |
3/0 |
1.88 |
17:01 |
1:05 |
8:39 |
149 144-152 |
1288 |
176 174-180 |
4/3 |
2.00 |
18:12 |
1:12 |
9:34 |
143 141-147 |
1368 |
175 172-178 |
0/5 |
2.13 |
19:25 |
1:13 |
9:45 |
153 146-158 |
1492 |
175 172-176 |
5/0 |
2.25 |
20:33 |
1:07 |
8:59 |
150 148-152 |
1348 |
176 174-178 |
1/2 |
2.38 |
21:43 |
1:11 |
9:25 |
149 146-153 |
1403 |
176 172-178 |
1/1 |
2.50 |
22:52 |
1:09 |
9:10 |
149 147-152 |
1367 |
176 174-178 |
1/2 |
2.63 |
24:03 |
1:11 |
9:29 |
153 151-155 |
1452 |
175 172-176 |
3/1 |
2.75 |
25:13 |
1:09 |
9:14 |
149 144-155 |
1376 |
176 174-178 |
0/4 |
2.88 |
26:25 |
1:12 |
9:37 |
146 144-148 |
1403 |
174 170-178 |
1/1 |
3.00 |
27:34 |
1:09 |
9:11 |
150 147-151 |
1378 |
175 172-182 |
1/2 |
3.01 |
27:37 |
3 |
9:50 |
151 150-151 |
1485 |
175 174-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
175 |
3 |
27:37 |
9:11 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:26 |
48.88% |
More |
800m |
4:20 |
8:43 |
52.91% |
More |
1km |
5:30 |
8:52 |
54.12% |
More |
Mile |
8:50 |
8:50 |
57.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:24 |
8:24 |
60.09 |
5km |
28:35 |
9:12 |
61.70 |
5M |
47:47 |
9:33 |
60.34 |
10km |
1:00:25 |
9:43 |
59.79 |
10M |
1:41:00 |
10:06 |
59.05 |
Half |
2:15:12 |
10:19 |
57.68 |
20M |
3:33:31 |
10:41 |
57.62 |
Mara |
4:45:49 |
10:55 |
57.10 |
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Nicely done
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Good work
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Speedy!
Very tidy!
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