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

Run > Tempo

Amazing
cold

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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.
0.13	1:20	1:20	10:40	109 75-129	1162	165 114-172	3/0
0.25	2:45	1:25	11:16	129 123-133	1454	170 168-172	0/5
0.38	4:09	1:24	11:12	139 133-143	1558	170 166-174	4/1
0.50	5:39	1:30	12:00	147 142-151	1765	171 168-174	7/0
0.63	7:05	1:26	11:28	149 147-153	1709	172 166-174	10/0
0.75	8:21	1:17	10:14	140 129-148	1432	175 174-176	8/0
0.88	9:38	1:16	10:11	138 131-141	1404	175 174-176	5/0
1.00	10:52	1:14	9:53	142 139-146	1403	177 174-180	0/3
1.13	12:06	1:14	9:53	151 143-154	1493	175 174-178	1/2
1.25	13:20	1:14	9:51	149 145-153	1469	176 174-178	1/4
1.38	14:34	1:14	9:52	150 148-153	1479	177 174-180	3/2
1.50	15:48	1:15	9:57	146 143-148	1453	177 176-180	2/2
1.63	17:05	1:16	10:09	148 145-152	1503	177 174-180	2/1
1.75	18:20	1:16	10:06	149 145-151	1504	177 176-178	1/2
1.88	19:33	1:12	9:38	149 147-152	1435	178 176-178	2/1
2.00	20:42	1:09	9:15	147 144-149	1359	177 174-180	2/0
2.13	21:55	1:13	9:44	145 140-150	1412	177 172-180	0/4
2.25	23:07	1:12	9:37	141 139-145	1356	177 176-178	1/12
2.38	24:23	1:15 +3	10:04	148 141-152	1489	164 88-178	0/8
2.50	25:39	1:16	10:09	154 150-158	1563	177 174-180	1/6
2.63	26:53	1:14	9:53	154 151-156	1521	178 176-180	2/1
2.75	28:07	1:14	9:55	150 148-153	1489	177 174-180	3/3
2.88	29:20	1:12	9:39	149 146-152	1438	178 176-180	1/2
3.00	30:37	1:17	10:17	150 147-155	1543	176 174-178	0/6
3.13	32:05	1:28 +11	11:48	152 143-157	1793	176 174-180	4/1
3.25	33:25	1:19	10:36	146 140-154	1547	175 172-178	0/5
3.38	34:41	1:17	10:12	152 148-154	1551	175 174-176	3/0
3.50	36:00	1:19	10:29	147 142-149	1541	175 172-178	2/1
3.63	37:18	1:18	10:25	148 147-149	1542	175 172-178	2/2
3.75	38:39	1:21	10:50	147 145-149	1593	175 170-178	3/1
3.88	39:58	1:19	10:33	147 140-153	1551	175 170-178	3/2
4.00	41:15	1:17	10:15	142 138-146	1455	176 172-180	1/5
4.00	41:18	3	11:07	146 146-146	1623	180 180-180	0/0

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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