Mon 22nd Apr 2024 at 6:13pm by riggys99
Run > Tempo
-
Time
57:06
-
Miles
7.08
-
Min/mi
8:04
-
Pacing
80%
-
WAVA
61.35
-
Stride(cm)
110
-
Cals
654
-
Cadence
181
-
BPM
149
-
%MHR
80.5
-
B/mi
1202
-
Asc(m)
191
-
Hillscore
12
-
Surface
Road
Notes & Comments
6 comments
Tempo run to HR/RPE/Pace trying to increase RPE/HR/Pace in segments depending on hills wind etc
Legs felt good
Warm up
1) 1mi - 9:42(9:42/mi) 124/137bpm [1202b/mi] 93cal 6.19/7.58mph
2) 0.17mi - 1:51(11:02/mi) 139/142bpm [1533b/mi] 21cal 5.44/5.95mph
Z4/tempo
10 mins z4-4.1
3) 1mi - 6:42(6:42/mi) 158/164bpm [1058b/mi] 93cal 8.96/9.64mph
4) 0.48mi - 3:18(6:53/mi) 161/164bpm [1108b/mi] 46cal 8.72/9.06mph
8 mins z4.2-4.3
5) 1mi - 6:56(6:56/mi) 165/168bpm [1144b/mi] 99cal 8.65/8.83mph
6) 0.14mi - 1:04(7:26/mi) 165/166bpm [1226b/mi] 15cal 8.08/8.58mph
6 mins z4.4-4.5
7) 0.85mi - 6:00(7:05/mi) 164/168bpm [1162b/mi] 85cal 8.47/9.12mph
4 mins z4.6-4.7
8) 0.56mi - 4:00(7:05/mi) 163/167bpm [1155b/mi] 56cal 8.46/9.12mph
2 mins z4.8-4.9
9) 0.31mi - 2:00(6:26/mi) 168/170bpm [1080b/mi] 29cal 9.33/9.37mph
Cool down
10) 1mi - 10:11(10:11/mi) 140/161bpm [1427b/mi] 79cal 5.89/9.16mph
11) 0.57mi - 5:22(9:26/mi) 138/143bpm [1301b/mi] 38cal 6.36/6.7mph
9:42 1:51 6:42 3:18 6:56 1:04 6:00 4:00 2:00 10:11 5:22
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:30 |
2:30 |
10:01 |
104 65-130 |
1042 |
168 166-172 |
7/7 |
| 0.50 |
4:50 |
2:20 |
9:18 |
131 115-137 |
1219 |
171 168-174 |
9/4 |
| 0.75 |
6:59 |
2:09 |
8:35 |
125 123-127 |
1074 |
171 170-174 |
6/10 |
| 1.00 |
9:42 |
2:43 |
10:53 |
128 119-134 |
1393 |
168 162-174 |
12/20 |
| 1.25 |
12:05 |
2:23 |
9:31 |
141 134-152 |
1343 |
170 160-186 |
6/11 |
| 1.50 |
13:46 |
1:41 |
6:44 |
156 144-163 |
1050 |
189 184-194 |
20/0 |
| 1.75 |
15:25 |
1:39 |
6:37 |
163 161-164 |
1079 |
191 188-194 |
10/4 |
| 2.00 |
17:07 |
1:42 |
6:47 |
161 155-164 |
1093 |
191 182-196 |
4/16 |
| 2.25 |
19:00 |
1:54 +14
|
7:34 |
157 150-162 |
1188 |
189 184-194 |
4/22 |
| 2.50 |
20:44 |
1:44 |
6:56 |
161 152-164 |
1116 |
191 186-194 |
16/8 |
| 2.75 |
22:27 |
1:43 |
6:51 |
164 162-166 |
1123 |
192 186-194 |
5/11 |
| 3.00 |
24:09 |
1:42 |
6:48 |
164 157-166 |
1115 |
192 188-196 |
7/7 |
| 3.25 |
25:54 |
1:45 |
6:58 |
166 165-168 |
1157 |
192 190-194 |
5/3 |
| 3.50 |
27:40 |
1:46 |
7:06 |
162 151-166 |
1150 |
191 186-196 |
5/6 |
| 3.75 |
29:32 |
1:52 +5
|
7:26 |
166 165-166 |
1235 |
189 170-194 |
6/1 |
| 4.00 |
31:22 |
1:50 |
7:21 |
165 164-166 |
1214 |
190 184-194 |
14/1 |
| 4.25 |
33:13 |
1:51 |
7:24 |
166 156-168 |
1230 |
189 184-194 |
8/3 |
| 4.50 |
34:55 |
1:42 |
6:49 |
165 164-166 |
1126 |
192 188-194 |
3/4 |
| 4.75 |
36:35 |
1:40 |
6:39 |
160 151-163 |
1064 |
192 186-194 |
1/14 |
| 5.00 |
38:23 |
1:48 |
7:13 |
161 158-165 |
1163 |
189 182-194 |
15/6 |
| 5.25 |
40:16 |
1:52 +8
|
7:29 |
166 163-167 |
1242 |
189 166-196 |
5/6 |
| 5.50 |
41:53 |
1:37 |
6:29 |
168 165-170 |
1089 |
196 194-198 |
4/17 |
| 5.75 |
44:24 |
2:31 |
10:05 |
148 139-162 |
1493 |
163 94-196 |
7/10 |
| 6.00 |
46:52 |
2:28 |
9:50 |
137 129-141 |
1347 |
171 168-178 |
5/4 |
| 6.25 |
49:23 |
2:31 |
10:03 |
136 126-140 |
1368 |
170 168-174 |
7/3 |
| 6.50 |
52:01 |
2:39 |
10:35 |
139 136-142 |
1470 |
169 166-174 |
19/4 |
| 6.75 |
54:26 |
2:25 |
9:38 |
141 138-143 |
1359 |
171 168-176 |
6/8 |
| 7.00 |
56:48 |
2:22 |
9:29 |
136 126-140 |
1289 |
171 168-176 |
4/7 |
| 7.08 |
57:33 |
45 |
9:05 |
132 131-133 |
1200 |
170 166-172 |
1/5 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
30 2.4% |
7:20
|
|
20 6.0% |
10:15
|
|
18 3.2% |
7:39
|
|
14 8.0% |
9:09
|
|
13 3.9% |
9:50
|
|
10 5.1% |
10:29
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.2 |
181 |
7.1 |
57:07 |
8:06 |
| Walk |
0.3 |
102 |
0 |
12 |
21:55 |
| Pause |
0.4 |
- |
- |
14 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:35 |
6:21 |
53.38% |
More |
| 800m |
3:16 |
6:34 |
60.89% |
More |
| 1km |
4:06 |
6:36 |
63.19% |
More |
| Mile |
6:50 |
6:50 |
64.29% |
More |
| 5k |
21:50 |
7:02 |
68.55% |
More |
| 5 miles |
36:58 |
7:24 |
66.01% |
More |
| 10k |
48:58 |
7:53 |
62.26% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:11 |
7:11 |
61.20 |
| 5km |
23:52 |
7:41 |
62.71 |
| 5M |
39:30 |
7:54 |
61.76 |
| 10km |
49:44 |
8:00 |
61.29 |
| 10M |
1:22:19 |
8:14 |
61.24 |
| Half |
1:49:35 |
8:22 |
60.42 |
| 20M |
2:51:34 |
8:35 |
61.15 |
| Mara |
3:48:23 |
8:43 |
61.26 |
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Well done
Thanks
Noice
Thank you
Nice run, good pace!
Thanks enjoyed it