Wed 27th May 2020 at 6:00am by ascoey
Run > Tempo
- warm
-
Time
44:36
-
Miles
4.74
-
Min/mi
9:25
-
Pacing
87%
-
WAVA
49.33
-
Stride(cm)
100
-
Cals
913
-
Cadence
171
-
BPM
142
-
%MHR
83.9
-
B/mi
1334
-
Asc(m)
85
-
Hillscore
1
-
Surface
Road
Notes & Comments
Including the 2.66 miles of the EHH time trial (3)
A reasonable effort but I'll give it another give in the next few days before heading up the Ridgeway for route 4!
Split Summary
===
1) 1m - 9:53(9:53/m) 121/134bpm 164cal 6.07/6.35mph
2) 1m - 8:55(8:55/m) 139/147bpm 180cal 6.72/7.22mph
3) 1m - 8:51(8:51/m) 150/156bpm 192cal 6.78/7.58mph
4) 0.77m - 6:53(8:55/m) 158/162bpm 157cal 6.73/7.12mph
5) 0.97m - 10:04(10:24/m) 151/160bpm 220cal 5.77/6.76mph
9:53 8:55 8:51 6:53 10:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:35 |
2:35 |
10:21 |
108 76-123 |
1117 |
162 120-174 |
2/7 |
0.50 |
5:04 |
2:29 |
9:54 |
120 102-128 |
1189 |
169 164-178 |
5/3 |
0.75 |
7:26 |
2:22 |
9:29 |
126 124-128 |
1195 |
171 164-178 |
0/9 |
1.00 |
9:52 |
2:26 |
9:46 |
131 126-134 |
1279 |
169 166-176 |
5/2 |
1.25 |
12:16 |
2:23 |
9:33 |
131 126-136 |
1251 |
170 166-174 |
3/7 |
1.50 |
14:22 |
2:07 |
8:27 |
138 136-140 |
1167 |
173 170-184 |
2/9 |
1.75 |
16:31 |
2:09 |
8:36 |
142 138-143 |
1221 |
173 170-178 |
2/6 |
2.00 |
18:48 |
2:16 |
9:05 |
146 143-147 |
1327 |
171 168-176 |
10/4 |
2.25 |
21:06 |
2:18 |
9:13 |
147 144-150 |
1355 |
174 170-182 |
7/2 |
2.50 |
23:17 |
2:11 |
8:44 |
149 146-150 |
1301 |
175 166-184 |
1/2 |
2.75 |
25:30 |
2:13 |
8:53 |
151 149-153 |
1342 |
173 120-188 |
1/5 |
3.00 |
27:39 |
2:09 |
8:35 |
153 149-155 |
1312 |
175 170-186 |
2/4 |
3.25 |
29:47 |
2:08 |
8:31 |
156 154-157 |
1328 |
173 170-180 |
6/12 |
3.50 |
32:06 |
2:19 |
9:16 |
158 156-160 |
1464 |
173 170-182 |
9/1 |
3.75 |
34:19 |
2:13 |
8:52 |
160 158-162 |
1420 |
174 170-188 |
4/3 |
4.00 |
37:33 |
3:14 +21
|
12:55 |
150 144-160 |
1937 |
165 120-176 |
7/2 |
4.25 |
40:02 |
2:29 |
9:58 |
151 149-154 |
1504 |
169 166-176 |
5/2 |
4.50 |
42:32 |
2:30 |
9:58 |
155 152-157 |
1546 |
171 168-178 |
6/3 |
4.74 |
44:57 |
2:25 |
10:07 |
152 149-154 |
1537 |
169 166-174 |
3/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.8 |
171 |
4.7 |
43:57 |
9:25 |
Walk |
1.4 |
120 |
0 |
39 |
19:42 |
Pause |
0.8 |
- |
- |
21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:13 |
39.61% |
More |
800m |
4:12 |
8:26 |
45.02% |
More |
1km |
5:14 |
8:26 |
47.02% |
More |
Mile |
8:40 |
8:40 |
48.41% |
More |
5k |
27:53 |
8:58 |
51.18% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:08 |
8:08 |
51.57 |
5km |
28:06 |
9:03 |
50.78 |
5M |
47:17 |
9:27 |
49.09 |
10km |
59:58 |
9:39 |
48.32 |
10M |
1:40:55 |
10:06 |
47.44 |
Half |
2:15:36 |
10:21 |
46.34 |
20M |
3:35:24 |
10:46 |
46.22 |
Mara |
4:49:24 |
11:03 |
45.88 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry