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Thu 21st May 2020 at 4:00pm by Autumnleaves

Run > Tempo
  • Good
  • breezy
  • v warm
  • Time
    49:02
  • Miles
    5.02
  • Min/mi
    9:46
  • Pacing
    80.4%
  • WAVA
    55.52
  • Stride(cm)
    97
  • Cals
    464
  • Cadence
    170
  • BPM
    146
  • %MHR
    78.9
  • B/mi
    1425
  • Asc(m)
    116
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Plan said 15 minutes in Z2, 15 minutes in Z4, 15 minutes in Z2. Cool down.

Picked Winwick loop - undulating but less people! This is the second time I've done this workout - felt it went much better than last, mostly in Z4 for the 15 minutes. Had to walk a bit in the second Z2 to get heart rate down, and periodically to keep it there. Quite enjoyed this in a bizarre way....

Split Summary
===
1) 1m - 9:42(9:42/m) 132/145bpm 84cal 6.18/6.7mph
2) 0.58m - 5:18(9:09/m) 143/146bpm 52cal 6.56/6.78mph
3) 1m - 8:00(8:00/m) 158/163bpm 86cal 7.51/8.22mph
4) 0.86m - 7:00(8:12/m) 162/163bpm 77cal 7.32/8.04mph
5) 1m - 12:19(12:19/m) 144/163bpm 108cal 4.87/7.45mph
6) 0.25m - 2:41(10:51/m) 144/146bpm 23cal 5.53/6.26mph
7) 0.34m - 4:02(11:47/m) 144/148bpm 34cal 5.09/5.68mph
9:42 5:18 8:00 7:00 12:19 2:41 4:02
northernslowcoach
Well done :)
LindsD
Looks v tough to me!
Bintmcskint
I love that you enjoyed this in a bizarre way :-)
Corrah
Fantastic work. :) xx

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:26 2:26 9:44 112 82-130 1089 177 172-234 2/11
0.50 4:55 2:29 9:55 132 130-135 1308 175 172-176 13/1
0.75 7:16 2:22 9:27 140 131-144 1322 175 174-176 6/5
1.00 9:43 2:26 9:45 140 139-143 1366 175 172-178 4/5
1.25 11:58 2:15 9:01 143 140-145 1289 175 172-176 4/5
1.50 14:18 2:20 9:21 143 143-144 1337 174 172-176 3/2
1.75 16:26 2:08 8:32 150 143-157 1280 174 172-176 6/7
2.00 18:21 1:55 7:38 158 154-159 1207 176 174-178 9/9
2.25 20:27 2:06 8:26 159 158-163 1341 175 174-176 10/4
2.50 22:23 1:56 7:46 162 161-163 1258 175 172-178 2/4
2.75 24:24 2:00 8:01 162 159-163 1298 175 172-176 4/5
3.00 26:26 2:02 8:09 162 159-163 1320 175 170-178 3/8
3.25 28:30 2:04 8:16 162 160-163 1339 175 174-178 6/12
3.50 31:14 2:44 10:58 158 144-163 1732 157 106-178 6/5
3.75 34:15 3:00 12:01 142 136-148 1706 157 118-166 6/1
4.00 36:52 2:38 10:31 142 139-143 1493 163 162-166 2/13
4.25 40:04 3:12 12:49 143 138-147 1832 154 110-164 7/1
4.50 43:03 2:59 11:56 145 144-146 1730 162 162-164 6/3
4.75 45:48 2:44 10:57 143 138-146 1565 162 160-164 2/9
5.00 48:41 2:53 11:32 145 142-148 1672 163 160-166 7/1
5.02 49:02 21 15:58 147 146-147 2347 163 162-164 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 163 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 2.5% 9:50
    12 5.1% 8:16

  • Cadence Distribution

    170 avge / 234 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.8 171 4.9 46:59 9:33
    Walk 4.2 113 0.1 2:03 20:19

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:22 54.39% More
    800m 3:53 7:48 56.77% More
    1km 4:55 7:54 58.23% More
    Mile 7:57 7:57 60.99% More
    5k 26:48 8:38 62.48% More
    5 miles 48:40 9:44 55.71% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:20 8:20 58.20
    5km 28:57 9:19 57.84
    5M 48:49 9:46 55.53
    10km 1:01:59 9:59 54.45
    10M 1:44:33 10:27 53.29
    Half 2:20:40 10:44 52.45
    20M 3:43:56 11:12 50.76
    Mara 5:01:17 11:30 49.42

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