Thu 9th May 2019 at 4:00pm by MrMo

Run > Fartleks
  • Time
    1:23:54
  • Miles
    9.00
  • Min/mi
    9:19
  • Pacing
    90%
  • WAVA
    50.21
  • Stride(cm)
    100
  • Cals
    862
  • Cadence
    173
  • BPM
    149
  • %MHR
    77
  • B/mi
    1386
  • Asc(m)
    184
  • Surface
    Road

Notes & Comments

A fartlek session where I ran easy out to Barnes on the north side and then ran a part-structured series of fartlek bursts on the way back.

Ran roughly 5*4 mins with 2 min jog recovery.

I've decided that a bit of speedwork might help as long as I don't get too structured with it and go balls out like I used to.

My right knee was sore but will hopefully clear up soon.

Ran the fast bits at about 80-90% intensity and felt as if I was in control.

Split Summary
===
1) 1m - 10:03(10:03/m) 126/137bpm 85cal 5.97/14.59mph
2) 1m - 9:41(9:41/m) 139/146bpm 93cal 6.19/7.14mph
3) 1m - 9:26(9:26/m) 145/149bpm 94cal 6.36/6.72mph
4) 1m - 9:37(9:37/m) 145/150bpm 92cal 6.24/6.59mph
5) 1m - 9:38(9:38/m) 147/158bpm 93cal 6.23/8.06mph
6) 1m - 9:00(9:00/m) 157/166bpm 100cal 6.67/8.58mph
7) 1m - 8:35(8:35/m) 162/171bpm 100cal 6.99/7.74mph
8) 1m - 8:20(8:20/m) 167/173bpm 102cal 7.19/8.01mph
9) 1m - 9:33(9:33/m) 158/169bpm 103cal 6.28/7.58mph
10) 0m - 1(4:51/m) 156/156bpm 12.37/7.16mph
10:03 9:41 9:26 9:37 9:38 9:00 8:35 8:20 9:33 1

Pace

3% 37% 36% 22% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:34 2:34 10:17 115 88-130 1182 171 136-192 4/2
0.50 5:06 2:32 10:07 125 121-127 1265 173 168-178 4/4
0.75 7:35 2:29 9:58 131 125-137 1305 174 164-180 6/6
1.00 10:03 2:27 9:49 131 128-135 1286 175 170-178 2/6
1.25 12:26 2:23 9:34 136 133-139 1301 174 154-178 4/1
1.50 14:55 2:29 9:57 138 136-141 1373 173 164-176 4/2
1.75 17:19 2:24 9:36 142 139-145 1364 173 170-176 4/5
2.00 19:44 2:25 9:39 141 138-144 1360 174 162-184 6/6
2.25 22:07 2:22 9:30 144 140-149 1367 175 170-178 6/4
2.50 24:29 2:23 9:31 144 140-149 1371 174 162-180 3/4
2.75 26:46 2:17 9:08 144 140-147 1315 174 170-178 2/2
3.00 29:10 2:23 9:34 146 144-148 1396 174 170-178 2/3
3.25 31:32 2:23 9:31 146 142-150 1389 174 170-178 5/3
3.50 33:57 2:24 9:38 144 142-149 1387 174 166-178 3/4
3.75 36:21 2:24 9:36 144 142-149 1382 173 168-176 8/8
4.00 38:47 2:26 9:44 144 142-146 1401 174 170-178 8/3
4.25 41:06 2:19 9:17 144 139-149 1338 174 162-176 2/3
4.50 43:28 2:22 9:29 144 141-145 1365 175 170-178 5/5
4.75 46:14 2:46 11:03 146 142-154 1613 167 128-214 11/12
5.00 48:25 2:11 8:42 154 150-158 1340 175 174-178 5/3
5.25 50:41 2:16 9:04 159 151-162 1442 175 168-180 4/3
5.50 53:01 2:20 9:20 150 146-156 1400 175 170-176 8/10
5.75 55:09 2:08 8:31 160 157-164 1363 176 174-178 2/1
6.00 57:25 2:16 9:04 159 151-166 1443 174 164-180 5/4
6.25 59:35 2:11 8:42 157 150-164 1367 176 172-178 3/7
6.50 1:01:32 1:57 7:47 166 164-170 1292 177 176-180 4/2
6.75 1:03:59 2:28 9:50 160 153-170 1573 170 164-178 6/5
7.00 1:06:00 2:00 8:01 164 155-168 1313 177 174-178 3/4
7.25 1:07:58 1:58 7:53 169 167-171 1333 176 164-178 5/6
7.50 1:10:20 2:22 9:28 160 154-168 1515 172 166-178 7/4
7.75 1:12:21 2:01 8:03 169 165-172 1362 175 172-178 9/7
8.00 1:14:20 1:59 7:58 171 170-173 1362 175 162-178 5/6
8.25 1:16:48 2:28 9:52 162 157-167 1599 170 166-176 6/9
8.50 1:19:14 2:26 9:44 154 148-162 1498 172 166-178 11/5
8.75 1:21:41 2:26 9:45 158 154-162 1541 171 166-176 2/2
9.00 1:23:53 2:12 8:49 157 155-158 1384 172 166-178 3/3
9.00 1:23:55 2 9:03 156 156-156 1413 168 168-168 0/0

Heart

149/173max
  • Show Beats/Mile

Elevation

Asc 184m, Range 13m, Flat prediction 1:23:54
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

173 (214 max) Stride Length: 100cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.5 173 9 1:23:28 9:18
Walk 0.5 150 0 27 15:59

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:32 42.63% More
800m 3:54 7:51 47.54% More
1km 5:02 8:06 48.16% More
Mile 8:16 8:16 49.98% More
5k 26:48 8:37 52.43% More
5 miles 45:06 9:01 50.65% More
10k 56:38 9:07 50.34% More

Predictions

Dist Time Per Mile WAVA
1M 7:49 7:49 52.85
5km 26:36 8:34 52.82
5M 44:28 8:54 51.37
10km 56:14 9:03 50.69
10M 1:34:01 9:24 50.07
Half 2:05:51 9:36 49.10
20M 3:18:45 9:56 49.26
Mara 4:26:02 10:09 49.07
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