Wed 17th Apr 2024 at 7:23am by IdristheDragon

Run > Tempo

Amazing

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Time
48:22
Miles
4.99
Min/mi
9:42
Pacing
89.8%
WAVA
54.38
Stride(cm)
94
Cals
495
Watts
244
Cadence
178
BPM
148
%MHR
82.4
B/mi
1437
Asc(m)
36
Hillscore
1
Surface
Road

Notes & Comments

7 comments

Really good tempo run - 1.5km warm up, 5k tempo and then 1.5km cool down. And lovely sunny and slightly chilly morning 😊

1) 1km - 6:47(6:47/km) 129/139bpm [875b/km] 62cal 224/285W
2) 0.5km - 3:16(6:29/km) 137/141bpm [889b/km] 31cal 230/272W
3) 1km - 5:52(5:52/km) 146/151bpm [856b/km] 61cal 251/281W
4) 1km - 5:57(5:57/km) 149/154bpm [888b/km] 61cal 241/267W
5) 1km - 5:57(5:57/km) 150/154bpm [891b/km] 61cal 235/292W
6) 1km - 5:50(5:50/km) 155/159bpm [905b/km] 62cal 245/301W
7) 1km - 5:43(5:43/km) 157/160bpm [898b/km] 61cal 256/348W
8) 0.01km - 5(5:43/km) 160/160bpm [916b/km] 1cal 256/258W
9) 1km - 6:01(6:01/km) 157/160bpm [944b/km] 64cal 252/277W
10) 0.52km - 2:54(5:34/km) 158/161bpm [881b/km] 31cal 253/266W

6:47 3:16 5:52 5:57 5:57 5:50 5:43 5 6:01 2:54

	Ness Well done. That's a great tempo pace. 👏
	3M Great!
	Velociraptor Well done
	Fenland Flier Nicely paced tempo but I see the last half a km of your cool down was even quicker than your tempo session. 🤣🤣
	IdristheDragon I was wondering if anyone would spot that....not sure what happened!
	IdristheDragon I was wondering if anyone would spot that....not sure what happened!
	Fenland Flier What happened is you ran faster 😁😂

Pin Map

0mi in 0

Pace

35%

56%

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.
0.25	2:52	2:52	11:29	123 94-131	1412	173 170-180	231 164-258	5/0
0.50	5:32	2:40	10:39	134 128-139	1427	174 168-180	230 180-285	9/3
0.75	8:08	2:36	10:23	133 125-139	1380	176 174-180	227 204-240	1/6
1.00	10:40	2:32	10:08	139 136-147	1410	176 172-180	238 211-272	2/3
1.25	13:00	2:20	9:20	149 147-151	1390	180 176-184	263 247-281	6/1
1.50	15:45	2:46 +20	11:02	146 130-149	1612	179 176-190	250 234-275	2/3
1.75	18:03	2:18	9:13	143 131-150	1317	184 180-192	234 218-249	2/5
2.00	20:23	2:19	9:17	149 143-152	1383	181 178-184	242 224-267	1/4
2.25	22:53	2:31	10:03	151 149-154	1517	181 176-186	242 211-266	5/1
2.50	25:15	2:22	9:28	150 146-152	1421	176 174-180	235 226-248	1/3
2.75	27:41	2:26	9:43	149 145-153	1448	176 172-180	236 219-292	1/6
3.00	30:02	2:21	9:24	154 152-156	1448	178 174-182	249 235-258	6/2
3.25	32:26	2:24	9:34	154 152-155	1474	181 176-188	242 62-301	3/4
3.50	34:42	2:16	9:04	157 154-159	1425	179 174-186	249 229-281	4/1
3.75	37:05	2:23	9:33	158 156-160	1509	177 172-184	265 230-348	6/3
4.00	39:20	2:15	9:00	155 152-158	1396	177 174-180	248 235-261	1/5
4.25	41:41	2:21	9:24	158 155-160	1486	177 172-184	252 233-277	2/2
4.50	44:11	2:30	9:58	155 153-157	1545	176 172-178	254 232-271	4/3
4.75	46:32	2:21	9:25	158 156-160	1489	175 172-178	248 230-266	4/3
4.99	48:43	2:11	8:54	158 155-161	1407	178 174-184	256 244-266	1/3

Heart

148/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 36m, Range 14m, Flat prediction 47:48

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.4%	11:03
See your biggest climbs

Power

244W (348 max)

Power Graph

Power Bands

Cadence

178 (192 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	177	5	48:15	9:44
Walk	0.0	0	0	0	NAN:00:00
Still	0.3	-	-	8	-
Pause	0.7	-	-	20	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:47	43.53%	More
800m	4:32	9:07	45.88%	More
1km	5:41	9:09	47.67%	More
Mile	9:14	9:14	49.99%	More
5k	29:22	9:27	54.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:28	8:28	54.54
5km	28:56	9:19	55.77
5M	48:28	9:42	54.31
10km	1:01:21	9:52	53.72
10M	1:42:47	10:17	52.78
Half	2:17:45	10:31	51.41
20M	3:37:57	10:54	51.07
Mara	4:52:06	11:09	50.44

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