Thu 16th Jan 2020 at 12:00pm by theOtherRichard

Run > Tempo

windy
cold

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Time
1:00:52
Miles
6.63
Min/mi
9:11
Pacing
87%
WAVA
51.86
Stride(cm)
110
Cals
672
Cadence
159
BPM
135
%MHR
78.7
B/mi
1236
Asc(m)
161
Hillscore
10
Surface
Road

Notes & Comments

Wasn't looking forward to the first effort workout in the plan and it didn't disappoint.

Some positives:

+ managed to dial the pace up considerably from the easy runs this week;

+ stuck at it into a nasty headwind.
Some negatives:

- not quite as hilly as planned (but the wind may get me off that);

- some hip pain at the end of the first effort;

- went too hard at the first mile of the first effort - and paid for it a bit;

- HR didn't come down much during the first recovery.

Not terrible, but definitely some room for improvement.

Split Summary
===
1) 0.56m - 5:00(8:54/m) 127/137bpm 58cal 6.74/7.62mph
2) 1m - 7:58(7:58/m) 135/139bpm 101cal 7.53/7.78mph
3) 1m - 8:38(8:38/m) 141/146bpm 115cal 6.95/7.72mph
4) 1m - 10:19(10:19/m) 141/158bpm 130cal 5.82/6.99mph
5) 1m - 8:32(8:32/m) 140/145bpm 106cal 7.03/7.41mph
6) 1m - 9:00(9:00/m) 132/144bpm 87cal 6.67/7.76mph
7) 1m - 10:39(10:39/m) 125/134bpm 69cal 5.63/7.58mph
8) 0.07m - 47(10:37/m) 128/130bpm 6cal 5.65/6.03mph

5:00 7:58 8:38 10:19 8:32 9:00 10:39 47

Pace

50%

22%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:17	2:17	9:10	121 72-134	1109	161 118-166	2/14
0.50	4:27	2:10	8:39	131 128-134	1133	161 158-164	9/13
0.75	6:28	2:01	8:03	134 132-137	1079	163 160-170	11/4
1.00	8:31	2:03	8:11	134 131-137	1096	160 154-166	14/1
1.25	10:30	2:00	7:59	135 134-139	1078	159 154-160	3/2
1.50	12:28	1:58	7:51	137 135-139	1075	159 156-164	0/19
1.75	14:48	2:20	9:19	140 133-146	1304	158 152-166	22/4
2.00	16:47	1:59	7:58	142 139-145	1130	158 154-160	2/2
2.25	18:56	2:09	8:36	141 138-145	1213	155 154-160	1/3
2.50	21:04	2:08	8:33	141 137-144	1205	156 154-160	1/4
2.75	23:35	2:31	10:03	142 140-145	1428	157 124-162	0/6
3.00	26:11	2:35	10:22	143 137-146	1482	158 154-164	0/13
3.25	28:41	2:30	10:00	137 114-145	1370	159 154-164	0/15
3.50	31:14	2:33	10:13	143 118-158	1460	161 156-166	3/11
3.75	33:27	2:13	8:53	140 136-144	1245	160 156-166	17/2
4.00	35:37	2:09	8:37	140 136-143	1207	159 156-164	6/4
4.25	37:45	2:08	8:33	140 133-144	1196	158 156-162	2/4
4.50	39:54	2:09	8:35	140 131-145	1202	159 156-168	2/6
4.75	42:04	2:10	8:42	134 129-138	1165	159 156-164	4/4
5.00	44:44	2:40	10:38	133 117-138	1414	156 110-164	4/3
5.25	46:47	2:04	8:15	130 119-136	1072	160 156-166	2/9
5.50	48:56	2:09	8:34	132 124-144	1131	162 158-168	1/18
5.75	51:32	2:36	10:24	123 114-130	1279	161 156-166	9/2
6.00	54:15	2:43	10:53	121 114-126	1316	160 158-166	7/6
6.25	56:41	2:26	9:42	124 122-128	1203	160 154-164	6/2
6.50	59:27	2:47	11:07	130 123-134	1445	159 156-162	19/1
6.63	1:00:52	1:25	10:31	127 122-130	1336	158 152-162	4/0

Heart

135/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 161m, Range 64m, Flat prediction 1:01:45

Elevation Graph

Biggest Climbs (m)	Min/mi
29 2.8%	8:00
23 4.7%	11:02
22 6.3%	8:19
18 4.7%	8:28
12 4.0%	8:36
See your biggest climbs

Cadence

159 (170 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	159	6.6	1:00:29	9:08
Walk	0.4	120	0	14	15:06
Still	0.2	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:44	42.64%	More
800m	3:55	7:52	49.16%	More
1km	4:56	7:57	50.69%	More
Mile	7:58	7:58	53.49%	More
5k	27:16	8:47	53.16%	More
5 miles	44:26	8:53	53.11%	More
10k	56:19	9:04	52.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:40	6:40	63.89
5km	25:05	8:04	57.78
5M	43:45	8:45	53.93
10km	56:25	9:05	52.22
10M	1:38:26	9:51	49.47
Half	2:15:00	10:18	47.35
20M	3:41:26	11:04	45.74
Mara	5:03:41	11:35	44.48

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