Fri 26th Apr 2024 at 12:12pm by Richard-M
Run > Tempo
- breezy
-
Time
28:48
-
Miles
3.89
-
Min/mi
7:24
-
Pacing
42.7%
-
WAVA
65.41
-
Stride(cm)
133
-
Cals
408
-
Cadence
164
-
BPM
152
-
%MHR
89.4
-
B/mi
1126
-
Asc(m)
40
-
Hillscore
1
-
Surface
Road
Notes & Comments
Run: tempo - Friday 5k practice ~22:30
Cool, breezy second part, but sun warm ish.... too easily tired...
level crossing hold up 2:19
1) 1km - 5:05(5:05/km) 137/149bpm [697b/km] 61cal 11.8/12.83kmph
2) 1km - 4:35(4:35/km) 146/151bpm [669b/km] 65cal 13.1/13.71kmph
3) 1km - 4:28(4:28/km) 155/159bpm [692b/km] 66cal 13.44/14.81kmph
4) 1km - 4:25(4:25/km) 152/162bpm [670b/km] 61cal 13.6/15.18kmph
5) 1km - 4:33(4:33/km) 160/164bpm [729b/km] 69cal 13.18/14.04kmph
6) 1km - 4:41(4:41/km) 162/164bpm [759b/km] 71cal 12.8/13.47kmph
7) 0.25km - 1:01(4:02/km) 163/165bpm [658b/km] 15cal 14.85/14.88kmph
5:05 4:35 4:28 4:25 4:33 4:41 1:01
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:03 |
1:03 |
8:24 |
123 116-132 |
1033 |
162 124-168 |
3/1 |
0.25 |
2:04 |
1:01 |
8:05 |
139 134-144 |
1124 |
163 162-166 |
2/1 |
0.38 |
3:05 |
1:01 |
8:09 |
145 143-148 |
1181 |
164 160-170 |
4/0 |
0.50 |
4:16 |
1:12 +6
|
9:33 |
142 138-148 |
1356 |
163 160-168 |
1/5 |
0.63 |
5:13 |
57 |
7:34 |
139 138-142 |
1052 |
163 162-166 |
3/2 |
0.75 |
6:08 |
55 |
7:23 |
141 138-143 |
1041 |
164 162-166 |
0/3 |
0.88 |
7:06 |
57 |
7:36 |
146 145-148 |
1110 |
162 160-164 |
1/2 |
1.00 |
7:59 |
54 |
7:11 |
147 146-149 |
1057 |
163 162-164 |
0/3 |
1.13 |
8:55 |
55 |
7:24 |
149 148-150 |
1102 |
164 162-166 |
1/2 |
1.25 |
9:49 |
54 |
7:12 |
149 145-151 |
1072 |
164 164-166 |
1/2 |
1.38 |
10:42 |
53 |
7:04 |
153 151-154 |
1081 |
164 162-164 |
1/1 |
1.50 |
11:39 |
57 |
7:35 |
155 154-156 |
1176 |
164 162-166 |
3/0 |
1.63 |
12:31 |
52 |
6:56 |
155 154-156 |
1075 |
164 162-166 |
2/1 |
1.75 |
13:27 |
56 |
7:26 |
157 156-157 |
1167 |
164 162-166 |
1/1 |
1.88 |
14:19 |
52 |
6:59 |
158 156-159 |
1105 |
165 164-166 |
1/1 |
2.00 |
15:15 |
56 |
7:32 |
158 157-159 |
1189 |
164 162-166 |
3/1 |
2.13 |
18:23 |
3:08 +2:16
|
25:03 |
144 112-161 |
3606 |
161 72-174 |
1/28 |
2.25 |
19:18 |
55 |
7:18 |
139 127-152 |
1015 |
168 166-172 |
9/0 |
2.38 |
20:08 |
50 |
6:40 |
156 152-158 |
1041 |
167 164-170 |
4/2 |
2.50 |
21:01 |
53 |
7:02 |
159 157-160 |
1117 |
166 164-166 |
2/1 |
2.63 |
21:58 |
57 |
7:39 |
158 157-159 |
1210 |
165 164-166 |
3/1 |
2.75 |
22:53 |
55 |
7:21 |
158 157-160 |
1162 |
165 162-166 |
4/3 |
2.88 |
23:47 |
54 |
7:08 |
160 158-162 |
1142 |
164 162-168 |
2/3 |
3.00 |
24:41 |
54 |
7:16 |
161 160-162 |
1170 |
164 162-166 |
1/3 |
3.13 |
25:35 |
54 |
7:12 |
161 159-164 |
1160 |
165 162-166 |
3/1 |
3.25 |
26:32 |
56 |
7:29 |
161 159-162 |
1205 |
163 162-164 |
2/2 |
3.38 |
27:28 |
57 |
7:35 |
161 160-164 |
1221 |
163 160-166 |
2/2 |
3.50 |
28:26 |
57 |
7:37 |
161 159-164 |
1226 |
164 160-166 |
2/2 |
3.63 |
29:25 |
59 |
7:54 |
163 161-164 |
1287 |
163 160-166 |
3/2 |
3.75 |
30:18 |
53 |
7:07 |
163 161-163 |
1160 |
164 162-166 |
1/2 |
3.88 |
31:06 |
48 |
6:21 |
163 162-165 |
1035 |
165 164-166 |
1/3 |
3.88 |
31:10 |
4 |
7:31 |
163 163-163 |
1225 |
162 162-162 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.3 |
164 |
3.9 |
28:46 |
7:26 |
Walk |
7.3 |
55 |
0 |
2:18 |
51:13:16 |
Pause |
0.3 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:38 |
51.05% |
More |
800m |
3:27 |
6:57 |
57.48% |
More |
1km |
4:23 |
7:03 |
59.07% |
More |
Mile |
7:07 |
7:07 |
61.82% |
More |
5k |
24:49 |
7:59 |
60.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:23 |
6:23 |
68.87 |
5km |
22:27 |
7:14 |
66.66 |
5M |
38:02 |
7:36 |
64.15 |
10km |
48:24 |
7:47 |
62.98 |
10M |
1:22:01 |
8:12 |
61.47 |
Half |
1:50:37 |
8:27 |
59.86 |
20M |
2:56:48 |
8:50 |
59.34 |
Mara |
3:58:29 |
9:06 |
58.66 |
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