Tue 16th Jun 2020 at 7:00am by Rosehip
Run > Tempo
-
Time
47:00
-
Miles
3.84
-
Min/mi
12:14
-
Pacing
87%
-
WAVA
46.12
-
Cals
432
-
BPM
129
-
%MHR
71.7
-
B/mi
1579
-
Asc(m)
21
-
Surface
Mixed
Notes & Comments
4 comments
TAO "threshold" session
managed to do almost exactly what it told me to. Bloody warm out there though!
Optical HR just not working for me at all.
Split Summary
===
1) 0.35m - 5:00(14:07/m) 90/126bpm 31cal 4.25/5.78mph
2) 0.8m - 10:00(12:32/m) 129/131bpm 91cal 4.78/6.43mph
3) 0.12m - 2:00(16:39/m) 98/98bpm 10cal 3.61/5.95mph
4) 1m - 11:11(11:11/m) 126/142bpm 122cal 5.36/6.53mph
5) 0.79m - 8:49(11:09/m) 151/151bpm 96cal 5.38/6.45mph
6) 0.78m - 10:00(12:50/m) 151/155bpm 82cal 4.68/6.18mph
5:00 10:00 2:00 11:11 8:49 10:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
2:01 |
2:01 |
16:05 |
82 63-89 |
1319 |
1/0 |
0.25 |
3:43 |
1:42 |
13:40 |
86 86-86 |
1175 |
1/1 |
0.38 |
5:15 |
1:31 |
12:12 |
109 86-126 |
1329 |
0/1 |
0.50 |
6:52 |
1:37 |
12:58 |
123 123-123 |
1595 |
1/0 |
0.63 |
8:31 |
1:39 |
13:13 |
123 123-123 |
1626 |
1/1 |
0.75 |
10:05 |
1:34 |
12:32 |
123 123-123 |
1541 |
1/0 |
0.88 |
11:38 |
1:33 |
12:22 |
123 123-123 |
1522 |
2/1 |
1.00 |
13:15 |
1:37 |
12:56 |
127 119-131 |
1643 |
2/0 |
1.13 |
14:43 |
1:28 |
11:46 |
125 125-125 |
1470 |
0/1 |
1.25 |
16:39 |
1:56 |
15:25 |
125 125-125 |
1926 |
0/2 |
1.38 |
18:10 |
1:32 |
12:15 |
110 97-125 |
1348 |
0/1 |
1.50 |
19:39 |
1:29 |
11:51 |
113 113-113 |
1339 |
0/0 |
1.63 |
21:03 |
1:24 |
11:11 |
113 113-113 |
1264 |
1/0 |
1.75 |
22:30 |
1:27 |
11:35 |
113 113-113 |
1310 |
1/0 |
1.88 |
23:55 |
1:25 |
11:18 |
113 113-113 |
1276 |
2/0 |
2.00 |
25:21 |
1:26 |
11:29 |
113 113-113 |
1298 |
1/0 |
2.13 |
26:38 |
1:17 |
10:18 |
141 113-142 |
1453 |
0/3 |
2.25 |
27:57 |
1:19 |
10:32 |
142 142-142 |
1496 |
0/1 |
2.38 |
29:20 |
1:23 |
11:05 |
142 142-142 |
1573 |
0/0 |
2.50 |
30:40 |
1:20 |
10:37 |
142 142-142 |
1508 |
0/1 |
2.63 |
32:09 |
1:29 |
11:48 |
142 142-142 |
1676 |
0/0 |
2.75 |
33:30 |
1:22 |
10:54 |
145 142-151 |
1580 |
0/0 |
2.88 |
34:58 |
1:28 |
11:41 |
151 151-151 |
1764 |
1/0 |
3.00 |
36:18 |
1:20 |
10:44 |
151 151-151 |
1620 |
0/0 |
3.13 |
37:51 |
1:33 |
12:22 |
151 151-151 |
1867 |
1/1 |
3.25 |
39:27 |
1:36 |
12:45 |
151 151-151 |
1924 |
0/1 |
3.38 |
41:02 |
1:35 |
12:40 |
151 151-155 |
1912 |
1/0 |
3.50 |
42:31 |
1:29 |
11:56 |
150 143-154 |
1789 |
0/2 |
3.63 |
44:06 |
1:34 |
12:36 |
150 150-150 |
1889 |
1/1 |
3.75 |
45:47 |
1:41 |
13:32 |
150 150-150 |
2029 |
1/0 |
3.84 |
47:01 |
1:14 |
13:23 |
150 150-150 |
2008 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:35 |
10:23 |
39.40% |
More |
800m |
5:16 |
10:36 |
42.88% |
More |
1km |
6:37 |
10:38 |
44.47% |
More |
Mile |
10:56 |
10:56 |
45.65% |
More |
5k |
36:56 |
11:53 |
47.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:13 |
9:13 |
54.14 |
5km |
36:22 |
11:42 |
47.94 |
5M |
1:04:42 |
12:56 |
44.04 |
10km |
1:24:10 |
13:33 |
42.41 |
10M |
2:29:42 |
14:58 |
39.35 |
Half |
3:27:34 |
15:51 |
37.10 |
20M |
5:46:25 |
17:19 |
35.05 |
Mara |
8:00:20 |
18:20 |
33.53 |
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Well done! Lovely running conditions here early this morning but there's no way I'm running before breakfast when it's not a race or a parkrun.
I got used to running before breakfast when running before work - but it does make it harder.
Well done
Great effort