Sat 21st Mar 2020 at 7:00am by snogard
Run > Recovery Run
-
Time
41:02
-
Miles
3.14
-
Min/mi
13:04
-
Pacing
86%
-
WAVA
45.63
-
Stride(cm)
82
-
Cals
263
-
Cadence
150
-
BPM
113
-
%MHR
60
-
B/mi
1483
-
Asc(m)
55
-
Hillscore
3
-
Surface
Road
Notes & Comments
5 comments
This was a hard but mostly successful run, the idea was to keep to zone 1 hr, but the garmin Hr is not the same as training peaks (must fix that) so on garmin it looks like zone 2 but still this is a success
Split Summary
===
1) 2.66m - 35:00(13:09/m) 113/124bpm 223cal 4.56/5.7mph
2) 0.48m - 6:02(12:31/m) 120/124bpm 40cal 4.79/5.03mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:21 |
98 73-117 |
1112 |
156 122-166 |
0/1 |
0.25 |
2:56 |
1:31 |
12:07 |
113 102-120 |
1369 |
154 122-166 |
0/1 |
0.38 |
4:23 |
1:27 |
11:39 |
113 107-117 |
1316 |
162 160-164 |
0/2 |
0.50 |
5:46 |
1:23 |
11:04 |
115 114-118 |
1273 |
163 162-164 |
0/2 |
0.63 |
7:24 |
1:38 |
13:05 |
115 105-120 |
1504 |
150 122-164 |
2/0 |
0.75 |
8:52 |
1:27 |
11:38 |
113 110-115 |
1314 |
163 160-164 |
0/0 |
0.88 |
10:19 |
1:28 |
11:42 |
118 117-119 |
1380 |
162 160-164 |
0/1 |
1.00 |
11:50 |
1:31 |
12:05 |
116 115-121 |
1401 |
157 122-162 |
0/2 |
1.13 |
13:39 |
1:49 |
14:30 |
112 105-120 |
1625 |
142 122-162 |
6/0 |
1.25 |
15:17 |
1:38 |
13:04 |
112 104-119 |
1463 |
149 116-162 |
2/0 |
1.38 |
17:03 |
1:46 |
14:11 |
111 105-120 |
1575 |
148 120-162 |
1/3 |
1.50 |
18:36 |
1:33 |
12:21 |
117 111-120 |
1444 |
153 122-160 |
1/1 |
1.63 |
20:17 |
1:41 |
13:27 |
112 105-117 |
1507 |
152 122-160 |
2/0 |
1.75 |
22:00 |
1:43 |
13:46 |
113 104-119 |
1556 |
145 120-162 |
2/0 |
1.88 |
23:29 |
1:30 |
11:56 |
116 110-122 |
1384 |
160 158-162 |
0/6 |
2.00 |
25:10 |
1:41 |
13:28 |
110 104-123 |
1482 |
145 114-162 |
0/12 |
2.13 |
26:39 |
1:29 |
11:51 |
108 105-116 |
1280 |
158 158-160 |
3/14 |
2.25 |
28:54 |
2:15 |
18:01 |
119 116-121 |
2144 |
121 106-158 |
15/0 |
2.38 |
30:51 |
1:57 |
15:35 |
113 106-119 |
1762 |
134 112-168 |
9/0 |
2.50 |
32:43 |
1:51 |
14:50 |
113 103-123 |
1677 |
142 120-160 |
3/0 |
2.63 |
34:32 |
1:50 |
14:38 |
113 102-122 |
1654 |
143 116-160 |
2/2 |
2.75 |
36:05 |
1:33 |
12:21 |
116 110-120 |
1433 |
157 152-160 |
0/3 |
2.88 |
37:42 |
1:37 |
12:57 |
120 118-122 |
1554 |
156 148-160 |
0/2 |
3.00 |
39:16 |
1:34 |
12:33 |
119 118-121 |
1493 |
158 156-160 |
0/1 |
3.13 |
40:47 |
1:31 |
12:06 |
121 119-124 |
1465 |
156 154-158 |
1/1 |
3.14 |
41:11 |
24 +10
|
24:50 |
119 117-121 |
2956 |
154 154-154 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
79.1 |
159 |
2.7 |
32:31 |
12:15 |
Walk |
20.5 |
119 |
0.5 |
8:28 |
17:53 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.4 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:49 |
11:19 |
37.79% |
More |
800m |
5:43 |
11:30 |
42.50% |
More |
1km |
7:20 |
11:47 |
43.02% |
More |
Mile |
11:49 |
11:49 |
44.77% |
More |
5k |
40:33 |
13:03 |
45.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:39 |
11:39 |
45.44 |
5km |
40:33 |
13:03 |
45.61 |
5M |
1:08:27 |
13:41 |
44.23 |
10km |
1:26:56 |
13:59 |
43.67 |
10M |
2:26:44 |
14:40 |
42.78 |
Half |
3:17:29 |
15:05 |
41.59 |
20M |
5:14:31 |
15:44 |
41.29 |
Mara |
7:03:18 |
16:09 |
40.75 |
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Well done
Oooo how very dare. Well done!
Well done.
😀👍
Good work