Thu 4th Apr 2024 at 7:35am by ascoey
Run > Tempo
-
Time
1:01:35
-
Miles
5.61
-
Min/mi
10:59
-
Pacing
48.8%
-
WAVA
43.84
-
Stride(cm)
87
-
Cals
1001
-
Cadence
168
-
BPM
119
-
%MHR
70.3
-
B/mi
1303
-
Asc(m)
332
-
Hillscore
9
-
Surface
Road
Notes & Comments
Some indecision about what to do. Only one key in the apartment and you need it to unlock the door so going out for a longer run feels a bit selfish. Also, slept in a bit longer than intended. So, adjusted the plan.
Will go longer at the weekend. Gentle warm up for 30 min then efforts along the long straight. Changed kms for 5 minutes as the road crossings were a bit of pain. Five minutes reduced the two more difficult crossings. A good effort really. A couple more of these before London...
1) 4.25km - 30:01(7:04/km) 115/129bpm [813b/km] 473cal
2) 1km - 6:15(6:15/km) 123/129bpm [769b/km] 105cal
3) 0.3km - 2:48(9:13/km) 118/133bpm [1087b/km] 37cal
4) 0.79km - 5:02(6:24/km) 124/139bpm [793b/km] 87cal
5) 0.14km - 1:24(10:13/km) 124/138bpm [1267b/km] 18cal
6) 0.83km - 5:02(6:03/km) 126/141bpm [763b/km] 91cal
7) 0.06km - 42(12:39/km) 125/136bpm [1581b/km] 8cal
8) 0.81km - 5:04(6:14/km) 128/138bpm [798b/km] 89cal
9) 0.02km - 14(10:32/km) 134/138bpm [1411b/km] 4cal
10) 0.83km - 5:02(6:02/km) 129/139bpm [778b/km] 89cal
30:01 6:15 2:48 5:02 1:24 5:02 42 5:04 14 5:02
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:53 |
2:53 |
11:31 |
94 60-110 |
1082 |
169 94-176 |
26/10 |
| 0.50 |
5:48 |
2:55 |
11:40 |
113 109-116 |
1319 |
170 166-176 |
18/24 |
| 0.75 |
10:00 |
4:13 +1:13
|
16:50 |
105 83-116 |
1768 |
168 164-172 |
17/20 |
| 1.00 |
12:46 |
2:46 |
11:04 |
118 116-122 |
1305 |
170 168-174 |
21/24 |
| 1.25 |
15:31 |
2:45 |
10:58 |
119 117-122 |
1305 |
170 166-174 |
30/18 |
| 1.50 |
18:07 |
2:36 |
10:25 |
121 117-122 |
1261 |
170 166-174 |
44/31 |
| 1.75 |
21:57 |
3:50 +1:03
|
15:21 |
112 84-124 |
1718 |
172 168-176 |
7/40 |
| 2.00 |
25:25 |
3:28 +40
|
13:50 |
115 104-125 |
1591 |
173 162-176 |
30/22 |
| 2.25 |
28:13 |
2:49 |
11:14 |
127 123-129 |
1427 |
172 170-178 |
38/18 |
| 2.50 |
33:58 |
5:45 +2:47
|
23:00 |
116 86-129 |
2668 |
169 108-176 |
20/19 |
| 2.75 |
37:47 |
3:49 +1:00
|
15:15 |
113 102-123 |
1723 |
167 100-186 |
10/20 |
| 3.00 |
40:18 |
2:31 |
10:03 |
126 119-128 |
1267 |
176 174-180 |
6/16 |
| 3.25 |
43:13 |
2:55 +21
|
11:38 |
125 117-129 |
1455 |
175 170-176 |
18/16 |
| 3.50 |
47:28 |
4:16 +49
|
17:02 |
114 93-132 |
1943 |
142 84-184 |
17/20 |
| 3.75 |
50:21 |
2:53 +17
|
11:31 |
122 100-132 |
1405 |
178 170-182 |
25/15 |
| 4.00 |
53:17 |
2:56 |
11:44 |
130 114-138 |
1526 |
156 106-180 |
5/12 |
| 4.25 |
56:32 |
3:15 +38
|
13:01 |
116 91-131 |
1510 |
174 84-184 |
9/9 |
| 4.50 |
58:56 |
2:23 |
9:33 |
132 130-138 |
1261 |
175 172-178 |
8/13 |
| 4.75 |
1:03:07 |
4:11 +1:14
|
16:46 |
120 98-141 |
2011 |
158 80-182 |
14/11 |
| 5.00 |
1:05:34 |
2:27 |
9:48 |
134 130-138 |
1313 |
177 174-180 |
9/9 |
| 5.25 |
1:10:02 |
4:28 +1:56
|
17:53 |
121 92-138 |
2164 |
179 176-184 |
15/14 |
| 5.50 |
1:12:25 |
2:23 |
9:32 |
136 131-137 |
1297 |
176 172-178 |
4/10 |
| 5.61 |
1:13:38 |
1:13 +3
|
10:47 |
136 134-138 |
1468 |
177 170-182 |
6/2 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
25 16.5% |
12:06
|
|
24 23.1% |
11:51
|
|
15 8.3% |
10:43
|
|
15 11.8% |
11:16
|
|
11 7.1% |
10:10
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
79.4 |
173 |
5.4 |
57:12 |
11:42 |
| Walk |
12.6 |
102 |
0.2 |
10:03 |
53:12 |
| Still |
0.2 |
- |
- |
9 |
- |
| Pause |
7.8 |
- |
- |
6:14 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:20 |
9:23 |
35.60% |
More |
| 800m |
4:48 |
9:40 |
40.66% |
More |
| 1km |
6:37 |
10:38 |
38.53% |
More |
| Mile |
10:45 |
10:45 |
40.26% |
More |
| 5k |
39:33 |
12:44 |
37.23% |
More |
| 5 miles |
1:05:06 |
13:01 |
36.85% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:20 |
9:20 |
46.36 |
| 5km |
32:16 |
10:23 |
45.64 |
| 5M |
54:18 |
10:52 |
44.18 |
| 10km |
1:08:52 |
11:05 |
43.51 |
| 10M |
1:55:53 |
11:35 |
42.75 |
| Half |
2:35:43 |
11:53 |
41.77 |
| 20M |
4:07:21 |
12:22 |
41.67 |
| Mara |
5:32:20 |
12:41 |
41.35 |
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