Thu 24th Jan 2019 at 5:00pm by denisef

Run > General
  • Time
    45:02
  • Miles
    4.11
  • Min/mi
    10:57
  • Pacing
    89%
  • WAVA
    43.55
  • Stride(cm)
    97
  • Cals
    522
  • Cadence
    151
  • BPM
    159
  • %MHR
    92.8
  • B/mi
    1738
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

1-2-1: 10 min warm up, 5x 3min efforts with 5x 3 min recovery and 5 min warm down. Not too shabby for first session of the year!
(Coach's splits:
1) 0.84m - 10:01(11:56/m) 124/157bpm 114cal 5.03/5.38mph

2) 0.32m - 3:01(9:30/m) 140/150bpm 39cal 6.31/6.41mph

3) 0.25m - 3:00(11:52/m) 137/150bpm 38cal 5.05/6.32mph

4) 0.31m - 2:59(9:47/m) 146/152bpm 40cal 6.13/6.2mph

5) 0.24m - 3:01(12:36/m) 138/152bpm 38cal 4.76/5.93mph

6) 0.33m - 2:59(9:05/m) 148/156bpm 41cal 6.6/6.89mph

7) 0.25m - 3:01(12:15/m) 144/170bpm 41cal 4.9/6.7mph

8) 0.31m - 3:00(9:42/m) 148/155bpm 41cal 6.19/6.37mph

9) 0.25m - 3:00(12:04/m) 141/155bpm 39cal 4.97/6.07mph

10) 0.32m - 3:01(9:28/m) 149/156bpm 42cal 6.34/6.53mph

11) 0.27m - 2:59(11:09/m) 148/156bpm 41cal 5.38/6.35mph

12) 0.44m - 5:00(11:26/m) 141/148bpm 65cal 5.25/5.51mph
10:01 3:01 3:00 2:59 3:01 2:59 3:01 3:00 3:00 3:01 2:59 5:00)

Split Summary
===
1) 1m - 11:37(11:37/m) 152/173bpm 124cal 5.17/6.32mph
2) 1m - 10:49(10:49/m) 163/183bpm 130cal 5.54/6.87mph
3) 1m - 10:40(10:40/m) 166/178bpm 133cal 5.62/7.08mph
4) 1m - 10:40(10:40/m) 158/171bpm 122cal 5.62/6.95mph
5) 0.09m - 59(11:24/m) 156/158bpm 10cal 5.26/5.34mph
6) 0.03m - 16(9:51/m) 158/162bpm 3cal 6.09/5.34mph
11:37 10:49 10:40 10:40 59 16

Pace

2% 2% 11% 11% 15% 61%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:36 1:36 12:49 141 98-173 1808 158 152-166 1/0
0.25 3:04 1:28 11:40 155 148-163 1808 153 148-158 0/2
0.38 4:35 1:31 12:08 153 152-155 1857 152 150-154 2/0
0.50 6:02 1:27 11:39 150 149-153 1748 151 148-152 2/2
0.63 7:36 1:34 12:28 151 147-156 1883 152 148-156 2/0
0.75 9:06 1:31 12:06 151 149-154 1828 149 146-150 1/1
0.88 10:25 1:19 10:32 157 152-160 1653 151 150-154 1/2
1.00 11:37 1:12 9:36 160 157-163 1537 153 152-156 2/0
1.13 12:48 1:10 9:22 164 161-166 1535 153 150-156 1/1
1.25 14:14 1:27 11:33 158 154-162 1824 146 138-152 0/2
1.38 15:43 1:29 11:52 159 156-163 1888 148 146-150 1/1
1.50 16:58 1:14 9:55 162 156-166 1607 154 146-160 1/0
1.63 18:11 1:13 9:44 164 162-166 1596 155 154-156 2/0
1.75 19:39 1:29 11:50 162 157-164 1917 152 144-160 0/2
1.88 21:07 1:28 11:45 166 161-171 1950 148 146-150 1/0
2.00 22:27 1:19 10:34 176 170-183 1860 150 144-156 0/1
2.13 23:35 1:08 9:08 173 170-175 1579 154 152-156 1/1
2.25 24:44 1:09 9:12 173 170-176 1591 153 148-158 0/1
2.38 26:11 1:27 11:38 169 164-174 1965 146 138-152 0/2
2.50 27:42 1:31 12:06 169 165-171 2044 144 140-146 1/1
2.63 28:58 1:16 10:08 158 152-165 1600 150 144-154 1/0
2.75 30:13 1:15 9:58 164 160-169 1634 154 152-160 0/0
2.88 31:34 1:21 10:49 162 160-165 1753 151 142-158 0/0
3.00 33:07 1:33 12:23 166 163-170 2056 149 142-150 0/0
3.13 34:27 1:20 10:37 162 149-171 1720 151 146-154 0/1
3.25 35:39 1:12 9:36 155 150-158 1489 154 152-156 1/1
3.38 36:47 1:08 9:04 163 157-169 1477 154 152-158 1/0
3.50 38:04 1:17 10:17 164 160-170 1687 149 144-156 0/1
3.63 39:28 1:24 11:13 159 157-162 1785 148 144-150 2/0
3.75 40:52 1:24 11:12 157 155-159 1758 147 144-150 2/0
3.88 42:17 1:25 11:24 152 148-158 1732 146 142-148 0/1
4.00 43:47 1:30 11:59 154 151-157 1846 144 142-150 3/1
4.11 45:03 1:16 11:02 157 154-162 1731 143 142-146 0/1

Heart

159/183max
  • Show Beats/Mile

Elevation

Asc 29m, Range 7m, Flat prediction 45:02
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

151 (166 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 62.2 153 2.7 28:00 10:26
Walk 37.6 145 1.4 16:58 11:52
Still 0.2 - - 5 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:15 9:02 36.72% More
800m 4:54 9:52 39.44% More
1km 6:16 10:05 40.10% More
Mile 10:20 10:20 40.98% More
5k 32:57 10:36 44.89% More

Predictions

Dist Time Per Mile WAVA
1M 10:04 10:04 42.06
5km 33:29 10:47 44.18
5M 55:26 11:05 43.46
10km 1:09:48 11:14 43.35
10M 1:55:34 11:33 43.27
Half 2:33:53 11:45 42.90
20M 4:00:58 12:03 43.12
Mara 5:20:49 12:15 42.86

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry







Back To Top
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 112,275 Fetchies!
Already a Fetchie? Sign in here