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Mon 17th Jul 2023 at 6:14am by Ness

Run > Tempo

Amazing

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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

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

8:51 9:23 9:21 3

	Rosehip Nicely done
	Velociraptor Well done 😀
	Sigh Well done!
	Ness Thanks 😊
	Autumnleaves Good work
	Ness Thanks x
	JCB Speedy!
	Ness
	Mrs Jigs (Luverlylegs) Very tidy!
	Ness Thanks x

Map

0mi in 0

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.
1.12	10:00	10:00	8:54	143 107-153	1273	176 166-182	16/41
2.20	20:00	10:00	9:17	147 141-158	1366	176 172-180	21/22
3.01	27:37	7:37	9:27	149 144-155	1408	175 170-182	9/12

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
146 avge / 158 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
13	1.9%	9:11

Cadence Distribution
176 avge / 182 max Stride Length: 100cm

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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