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Wed 19th Feb 2025 at 11:55am by RooA

Run > Tempo
  • Time
    56:17
  • Miles
    5.70
  • Min/mi
    9:52
  • Pacing
    78.6%
  • WAVA
    49.32
  • Stride(cm)
    93
  • Cals
    629
  • Watts
    290
  • Cadence
    175
  • BPM
    158
  • %MHR
    81
  • B/mi
    1560
  • Asc(m)
    95
  • Surface
    Road

Notes & Comments

Tempo 5k with Runna ✅

1.9mi warm up at a conversational pace (no faster than 9:30/mi)

3.1mi at 8:20/mi

0.60mi cool down at a conversational pace (or slower!)

1) 1.9mi - 21:39(11:24/mi) 139/150bpm [1584b/mi] 218cal 253/383W
2) 3.1mi - 25:44(8:18/mi) 175/182bpm [1452b/mi] 329cal 333/486W
3) 0.6mi - 7:32(12:33/mi) 154/181bpm [1933b/mi] 69cal 221/377W
4) 0.1mi - 1:23(13:34/mi) 148/149bpm [2008b/mi] 13cal 209/283W
21:39 25:44 7:32 1:23

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

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.
1.90 21:39 21:39 11:24 139 109-150 1584 168 0-176 253 0-383 94/95
5.00 47:22 25:43 8:18 175 149-182 1452 180 0-186 333 64-486 101/101
5.60 54:53 7:31 12:34 154 142-181 1935 153 0-186 221 0-377 30/30
5.70 56:15 1:22 +1 13:38 148 146-149 2019 143 0-174 206 0-283 3/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 182 max Delete HR Trace

  • Cadence Distribution

    175 avge / 186 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.1 175 5.6 55:14 9:47
    Walk 1.4 114 0.1 48 14:45
    Still 0.5 - - 15 -

  • Power Distribution

    290W (486 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:35 47.36% More
    800m 3:53 7:50 50.80% More
    1km 4:54 7:53 52.48% More
    Mile 8:08 8:08 53.76% More
    5k 25:43 8:17 57.84% More
    5 miles 46:51 9:22 51.75% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:35 8:35 50.98
    5km 29:13 9:24 50.90
    5M 48:51 9:46 49.64
    10km 1:01:47 9:57 49.02
    10M 1:43:20 10:20 48.19
    Half 2:18:21 10:34 47.55
    20M 3:38:34 10:56 46.97
    Mara 4:52:38 11:10 46.34
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