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Fri 22nd May 2020 at 2:00pm by Flatlander

Run > General
  • v windy
  • warm
  • Time
    35:39
  • Miles
    4.00
  • Min/mi
    8:55
  • Pacing
    80.8%
  • WAVA
    61.01
  • Stride(cm)
    114
  • Cals
    330
  • Cadence
    159
  • BPM
    137
  • %MHR
    76.1
  • B/mi
    1220
  • Asc(m)
    26
  • Surface
    Road

Notes & Comments

I had wanted to do an intervals session, but with the near 40mph wind I decided not to.
Awful start, but then I got a lift with the wind and got going.
The 0.125 splits show the wind story very well.

1) 1m - 9:58(9:58/m) 124/131bpm 83cal 6.02/6.7mph Against the wind
2) 1m - 8:20(8:20/m) 137/150bpm 77cal 7.19/7.99mph Offset tailwind, but last 1/4 mile headwind
3) 1m - 9:12(9:12/m) 140/146bpm 85cal 6.52/7.76mph Mixed direct and offset headwind

4) 1m - 8:09(8:09/m) 151/155bpm 85cal 7.36/7.72mph 1st 1/3rd mile strong tailwind, then offset but slightly sheltered headwind
9:58 8:20 9:12 8:09

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.
0.13 1:16 1:16 10:09 103 72-124 1045 164 148-168 1/1
0.25 2:38 1:22 10:58 123 122-125 1348 160 158-162 0/0
0.38 3:57 1:19 10:31 123 120-125 1293 159 158-160 0/0
0.50 5:14 1:17 10:15 125 124-127 1281 159 158-162 1/0
0.63 6:27 1:13 9:42 129 128-131 1251 159 156-162 0/2
0.75 7:37 1:10 9:22 127 124-129 1189 160 158-160 1/1
0.88 8:44 1:07 9:00 127 127-128 1142 160 158-162 0/3
1.00 9:57 1:13 9:42 130 128-131 1260 160 158-162 1/1
1.13 11:06 1:09 9:13 132 131-133 1216 159 158-162 0/0
1.25 12:12 1:06 8:49 134 133-136 1182 160 158-162 1/1
1.38 13:52 1:40 +37 13:16 132 116-138 1752 156 118-164 1/0
1.50 14:57 1:06 8:44 133 125-140 1162 159 158-162 0/2
1.63 15:54 57 7:35 143 141-145 1083 156 154-158 3/0
1.75 17:27 1:33 +36 12:21 134 126-146 1655 153 88-164 0/2
1.88 18:31 1:04 8:32 146 143-148 1245 157 156-160 2/0
2.00 19:47 1:16 +20 10:11 146 139-149 1487 154 118-158 1/3
2.13 21:03 1:16 10:06 140 138-143 1413 158 154-160 0/0
2.25 22:04 1:01 8:07 144 142-146 1168 159 156-162 0/1
2.38 23:23 1:20 10:37 139 137-143 1476 158 156-160 1/2
2.50 24:42 1:19 10:29 135 135-136 1415 159 158-162 2/0
2.63 25:44 1:02 8:13 137 133-142 1125 161 158-168 0/1
2.75 26:48 1:05 8:37 143 141-144 1232 160 156-160 1/0
2.88 27:55 1:06 8:51 143 142-144 1265 158 156-160 1/1
3.00 29:02 1:07 8:57 143 141-144 1280 158 156-160 1/1
3.13 30:00 59 7:49 149 144-152 1165 160 158-162 0/0
3.25 30:58 58 7:42 153 151-154 1178 161 158-164 0/0
3.38 31:58 1:00 8:03 154 153-155 1239 160 156-162 1/0
3.50 33:04 1:05 8:42 152 150-153 1323 158 156-160 1/0
3.63 34:08 1:05 8:37 151 150-152 1300 159 158-160 1/0
3.75 35:08 1:00 8:01 153 151-154 1227 160 158-166 1/1
3.88 36:33 1:24 +28 11:13 144 140-154 1616 159 156-160 1/1
4.00 37:38 1:06 8:46 151 148-153 1323 158 156-160 1/0
4.01 37:42 4 7:02 153 153-153 1076 158 158-158 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 155 max Delete HR Trace

  • Cadence Distribution

    159 avge / 168 max Stride Length: 114cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.6 159 4 35:36 9:09
    Walk 2.7 112 0 1:02 3:40:36
    Pause 2.8 - - 1:04 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:44 48.05% More
    800m 4:01 8:04 55.13% More
    1km 5:04 8:09 57.76% More
    Mile 8:20 8:20 61.52% More
    5k 28:31 9:11 58.71% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:12 8:12 62.51
    5km 27:16 8:47 61.40
    5M 45:10 9:02 60.76
    10km 56:52 9:09 60.40
    10M 1:34:10 9:25 60.11
    Half 2:05:22 9:34 59.71
    20M 3:16:19 9:49 59.86
    Mara 4:21:23 9:59 60.25

Bespoke Fields

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HRV

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


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