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Wed 24th Apr 2024 at 6:30am by Ness

Run > Tempo

Amazing
cold

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0 👍

Time
41:06
Miles
4.00
Min/mi
10:17
Pacing
92.5%
WAVA
56.42
Stride(cm)
90
Cals
391
Cadence
174
BPM
144
%MHR
78
B/mi
1483
Asc(m)
58
Hillscore
4
Surface
Road

Notes & Comments

14 comments

A mile warm up and then a short tempo session. Felt strong....
1) 1mi - 10:52(10:52/mi) 137/153bpm [1490b/mi] 101cal
2) 1mi - 9:50(9:50/mi) 148/154bpm [1456b/mi] 97cal
3) 1mi - 9:52(9:52/mi) 149/158bpm [1470b/mi] 95cal
4) 1mi - 10:28(10:28/mi) 148/157bpm [1549b/mi] 98cal
5) 0mi - 3(10:27/mi) 146/146bpm [1526b/mi]

10:52 9:50 9:52 10:28 3

	EvilPixie Well controlled
	Alice the Camel Very good!
	Rosehip well done
	Ness Thanks, both x
	Ness And thanks Rosehip too x
	Mrs Jigs (Luverlylegs) Good work 👏🏻 x
	Jaks Very nice, well done 👏
	Velociraptor Well done 😀
	IdristheDragon Nice running 😊
	Ness Thanks 😊
	Sigh Well done!
	Ness Thanks x
	Autumnleaves Feeling strong is good
	Ness Yes. Hopefully it'll be the same on Sunday! 🤞

Pin Map

0mi in 0

Pace

12%

34%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.92	10:00	10:00	10:55	135 75-153	1474	171 114-178	39/7
1.93	20:00	10:00	9:51	148 140-154	1457	177 174-180	14/17
2.95	30:00	10:00 +3	9:52	148 139-158	1460	176 88-180	12/41
3.88	40:00	10:00 +11	10:42	149 139-157	1594	175 170-180	17/17
4.00	41:18	1:18	10:30	142 138-146	1491	176 172-180	1/5

Heart

144/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 58m, Range 37m, Flat prediction 40:27

Elevation Graph

Biggest Climbs (m)	Min/mi
35 4.5%	11:25
See your biggest climbs

Cadence

174 (180 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.1	174	4	40:56	10:19
Walk	0.4	101	0	11	9:37
Pause	0.4	-	-	11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:21	9:26	44.11%	More
800m	4:45	9:33	48.99%	More
1km	5:58	9:36	50.61%	More
Mile	9:46	9:46	52.27%	More
5k	31:22	10:06	56.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:12	9:12	55.51
5km	31:17	10:04	57.04
5M	52:18	10:28	55.79
10km	1:06:08	10:39	55.30
10M	1:50:34	11:03	54.62
Half	2:28:00	11:18	53.37
20M	3:53:44	11:41	53.33
Mara	5:12:53	11:57	52.87

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