Mon 22nd Apr 2024 at 6:19am by pjlovr25

Run > Tempo

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Time
29:00
Miles
3.23
Min/mi
8:59
Pacing
87.9%
WAVA
55.38
Stride(cm)
97
Cals
324
Watts
271
Cadence
185
BPM
157
%MHR
84
B/mi
1410
Asc(m)
19
Surface
Road

Notes & Comments

4x 5mins tempo, 1min recover, 5min cool down
1) 0.6mi - 5:00(8:23/mi) 159/169bpm [1332b/mi] 58cal
2) 0.08mi - 1:00(12:33/mi) 151/163bpm [1894b/mi] 10cal
3) 0.6mi - 5:00(8:20/mi) 164/171bpm [1367b/mi] 59cal
4) 0.08mi - 1:00(12:20/mi) 156/170bpm [1923b/mi] 10cal
5) 0.6mi - 5:00(8:18/mi) 158/163bpm [1312b/mi] 58cal
6) 0.08mi - 1:00(11:54/mi) 148/158bpm [1762b/mi] 9cal
7) 0.6mi - 5:00(8:23/mi) 161/169bpm [1351b/mi] 58cal
8) 0.08mi - 1:00(12:05/mi) 156/169bpm [1884b/mi] 10cal
9) 0.51mi - 5:00(9:52/mi) 147/152bpm [1450b/mi] 52cal
10) 0mi - 0(2:03/mi) 151/151bpm [309b/mi]

5:00 1:00 5:00 1:00 5:00 1:00 5:00 1:00 5:00 0

Pin Map

0mi in 0

Pace

13%

17%

35%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.13	1:02	1:02	8:12	142 117-153	1165	188 132-194	299 76-344	3/0
0.25	2:05	1:03	8:25	159 154-163	1338	191 188-194	294 284-310	2/0
0.38	3:08	1:03	8:27	164 161-167	1386	192 188-196	302 292-315	2/0
0.50	4:09	1:01	8:11	168 166-169	1374	192 188-196	301 288-316	2/1
0.63	5:25	1:15	10:02	163 147-168	1636	173 130-190	259 110-329	1/1
0.75	6:33	1:09	9:09	149 143-157	1362	180 134-192	249 112-321	1/0
0.88	7:38	1:05	8:37	159 156-162	1371	189 184-194	313 293-338	1/1
1.00	8:41	1:03	8:24	163 160-166	1368	190 188-192	292 281-303	1/0
1.13	9:43	1:02	8:18	168 165-170	1393	191 186-194	318 284-349	5/0
1.25	10:45	1:02	8:14	170 167-171	1400	190 186-192	315 291-350	3/0
1.38	12:07	1:22	10:58	158 148-171	1733	168 132-192	215 100-304	0/1
1.50	13:11	1:04	8:34	153 152-155	1310	188 186-190	289 271-299	0/2
1.63	14:12	1:01	8:08	158 153-162	1285	191 188-198	285 269-300	1/2
1.75	15:13	1:00	8:04	162 161-163	1306	191 190-194	295 281-303	0/4
1.88	16:16	1:03	8:22	159 157-163	1331	189 186-192	279 270-287	0/3
2.00	17:34	1:19	10:30	154 142-159	1616	170 134-190	221 102-291	0/2
2.13	18:37	1:03	8:21	147 142-153	1228	188 182-194	257 223-288	0/2
2.25	19:40	1:03	8:28	158 153-164	1336	192 186-206	286 251-307	1/1
2.38	20:46	1:05	8:43	162 160-163	1412	191 188-194	295 275-316	0/1
2.50	21:49	1:03	8:24	162 161-164	1361	191 188-194	282 273-303	1/0
2.63	22:52	1:03	8:24	167 164-169	1402	192 190-194	286 274-304	1/1
2.75	24:15	1:23	11:07	156 148-169	1734	169 134-194	207 115-297	1/0
2.88	25:31	1:16	10:05	147 146-152	1482	181 178-184	247 235-265	1/1
3.00	26:44	1:14	9:49	147 145-150	1443	181 180-184	244 236-261	0/1
3.13	27:56	1:12	9:36	146 143-148	1401	182 180-184	242 229-254	1/2
3.23	29:00	1:04	10:00	148 146-151	1480	182 178-186	247 233-271	1/1

Heart

157/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 19m, Range 19m, Flat prediction 29:00

Elevation Graph

No climbs of at least 10 metres detected.

Power

271W (350 max)

Power Graph

Power Bands

Cadence

185 (206 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.9	188	3.1	27:13	8:43
Walk	6.1	135	0.1	1:47	16:13

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	8:01	45.35%	More
800m	4:05	8:14	48.75%	More
1km	5:11	8:20	50.14%	More
Mile	8:36	8:36	51.34%	More
5k	27:45	8:56	55.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	58.10
5km	27:44	8:56	55.63
5M	47:47	9:33	52.69
10km	1:01:15	9:51	51.46
10M	1:45:31	10:33	49.08
Half	2:23:39	10:58	47.02
20M	3:52:59	11:39	45.49
Mara	5:17:13	12:06	44.17

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