Thu 19th Oct 2017 at 7:00am by Rosehip

Run > Reps

  • drizzle
  • Time
    33:55
  • Miles
    2.82
  • Min/mi
    12:02
  • Pacing
    74%
  • WAVA
    45.38
  • Cals
    317
  • BPM
    145
  • %MHR
    80.7
  • B/mi
    1747
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

C25K wk3 efforts again - was going to extend the 2nd 3 minutes to 4 but the gate got in the way and I'd had it by then anyway!

they're not getting any easier!

Split Summary
===
1) 0.52m - 7:00(13:22/m) 127/146bpm 57cal 4.49/5.56mph
2) 0.17m - 1:30(8:52/m) 152/166bpm 15cal 6.77/7.29mph
3) 0.09m - 1:30(16:16/m) 151/166bpm 15cal 3.69/6.8mph
4) 0.33m - 3:00(9:08/m) 162/171bpm 33cal 6.57/7.23mph
5) 0.18m - 3:00(16:13/m) 138/171bpm 25cal 3.7/6.45mph
6) 0.17m - 1:30(8:48/m) 150/166bpm 14cal 6.82/7.59mph
7) 0.09m - 1:30(16:18/m) 147/167bpm 14cal 3.68/6.59mph
8) 0.34m - 3:13(9:24/m) 159/170bpm 33cal 6.38/7.12mph
9) 0.12m - 2:00(16:44/m) 144/168bpm 18cal 3.59/4.69mph
10) 0.79m - 9:43(12:13/m) 148/158bpm 93cal 4.91/6.15mph
7:00 1:30 1:30 3:00 3:00 1:30 1:30 3:13 2:00 9:43

Pace

22% 13% 16% 20% 29%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.13 1:48 1:48 14:20 105 79-127 1505 1/0
0.25 3:23 1:35 12:40 131 124-136 1660 1/1
0.38 4:59 1:36 12:51 133 128-140 1708 0/1
0.50 6:40 1:41 13:29 141 132-146 1901 1/1
0.63 7:54 1:14 9:55 142 128-158 1409 1/0
0.75 9:27 1:33 12:24 159 145-166 1972 1/1
0.88 10:47 1:20 10:39 145 135-158 1545 0/1
1.00 11:56 1:09 9:09 164 158-168 1500 1/1
1.13 13:10 1:14 9:51 169 168-171 1665 0/0
1.25 15:13 2:03 16:23 142 124-167 2327 0/0
1.38 16:39 1:26 11:28 127 116-151 1456 1/0
1.50 17:57 1:19 10:29 161 152-167 1689 1/1
1.63 20:12 2:14 +36 17:54 138 121-157 2471 0/0
1.75 21:21 1:10 9:18 160 148-167 1488 1/1
1.88 22:34 1:12 9:38 168 167-169 1617 0/1
2.00 24:34 2:01 +8 16:05 151 130-170 2428 0/0
2.13 26:05 1:31 12:08 135 123-151 1637 1/1
2.25 27:40 1:35 12:38 149 145-152 1883 1/0
2.38 29:19 1:39 13:11 147 136-154 1938 0/1
2.50 30:48 1:29 11:51 147 138-153 1742 1/1
2.63 32:24 1:36 12:52 150 147-154 1930 1/0
2.75 33:54 1:30 12:02 153 150-155 1841 1/1
2.82 34:40 46 11:18 156 154-158 1763 0/1

Heart

145/171max
  • Show Beats/Mile

Elevation

Asc 42m, Range 2m, Flat prediction 33:55
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:14 9:00 44.54% More
800m 5:07 10:18 42.96% More
1km 6:26 10:21 44.56% More
Mile 11:16 11:16 43.26% More

Predictions

Dist Time Per Mile WAVA
1M 9:40 9:40 50.46
5km 38:08 12:16 44.69
5M 1:07:50 13:34 41.04
10km 1:28:15 14:12 39.50
10M 2:36:59 15:42 36.62
Half 3:37:40 16:37 34.52
20M 6:03:15 18:10 32.58
Mara 8:23:41 19:13 31.14

Bespoke Fields

stride length
cadence
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