Tue 30th Jun 2020 at 8:00am by Rosehip
Run > Fartleks
- breezy
-
Time
26:10
-
Miles
2.08
-
Min/mi
12:35
-
Pacing
86%
-
WAVA
43.48
-
Stride(cm)
84
-
Cals
213
-
Cadence
153
-
BPM
128
-
%MHR
71.2
-
B/mi
1613
-
Asc(m)
13
-
Surface
Mixed
Notes & Comments
6 comments
Just a couple of miles to top off the month.
Fartleks based on watch set at 30:30, increasing effort for the 30s and then a couple of 60:60s.
TAO-bot has put a lot of miles in for the rest of the week, so a short one was nice
SWCP 112.4 / 524.3
Split Summary
===
1) 1m - 13:20(13:20/m) 119/139bpm 106cal 4.5/6.53mph
2) 1m - 11:52(11:52/m) 137/159bpm 98cal 5.06/7.03mph
3) 0.08m - 1:05(12:58/m) 135/142bpm 9cal 4.63/6.03mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
1:07 |
1:07 |
17:58 |
83 76-90 |
1491 |
130 118-170 |
1/0 |
0.13 |
2:02 |
55 |
14:34 |
106 89-113 |
1543 |
150 122-168 |
0/0 |
0.19 |
2:53 |
51 |
13:34 |
117 105-123 |
1588 |
156 128-170 |
0/1 |
0.25 |
3:44 |
51 |
13:36 |
117 110-122 |
1591 |
155 126-168 |
0/0 |
0.31 |
4:31 |
47 |
12:29 |
116 109-125 |
1448 |
150 124-170 |
0/0 |
0.38 |
5:20 |
49 |
13:11 |
121 110-129 |
1594 |
145 118-170 |
0/1 |
0.44 |
6:12 |
52 |
13:52 |
122 115-127 |
1693 |
151 128-170 |
0/1 |
0.50 |
7:03 |
51 |
13:40 |
124 119-129 |
1694 |
154 130-172 |
1/0 |
0.56 |
7:50 |
47 |
12:32 |
126 116-132 |
1579 |
158 130-172 |
0/0 |
0.63 |
8:37 |
46 |
12:21 |
126 122-132 |
1556 |
157 130-172 |
1/0 |
0.69 |
9:26 |
50 |
13:14 |
127 119-134 |
1682 |
149 116-172 |
0/0 |
0.75 |
10:17 |
51 |
13:28 |
125 119-130 |
1684 |
150 120-172 |
1/0 |
0.81 |
11:08 |
52 |
13:46 |
127 123-132 |
1747 |
151 128-174 |
1/0 |
0.88 |
11:54 |
45 |
12:07 |
130 123-137 |
1576 |
158 120-174 |
0/1 |
0.94 |
12:33 |
39 |
10:30 |
128 120-136 |
1344 |
161 120-174 |
0/1 |
1.00 |
13:20 |
46 |
12:22 |
134 130-139 |
1657 |
144 82-174 |
0/1 |
1.06 |
14:09 |
49 |
13:05 |
136 129-141 |
1779 |
152 122-176 |
0/1 |
1.13 |
14:53 |
45 |
11:54 |
135 130-143 |
1606 |
156 84-176 |
0/0 |
1.19 |
15:32 |
38 |
10:14 |
135 130-142 |
1381 |
160 134-174 |
0/0 |
1.25 |
16:17 |
45 |
12:03 |
136 130-140 |
1638 |
152 128-174 |
0/1 |
1.31 |
17:03 |
46 |
12:11 |
142 136-149 |
1731 |
154 122-176 |
1/0 |
1.38 |
17:52 |
49 |
13:09 |
130 123-136 |
1710 |
147 130-178 |
0/1 |
1.44 |
18:26 |
34 |
8:59 |
141 132-148 |
1266 |
179 176-180 |
0/0 |
1.50 |
19:14 |
48 |
12:53 |
145 136-152 |
1868 |
155 126-180 |
1/0 |
1.56 |
19:46 |
32 |
8:30 |
148 140-153 |
1258 |
182 180-184 |
0/0 |
1.63 |
20:31 |
46 |
12:10 |
153 145-159 |
1860 |
159 128-182 |
0/1 |
1.69 |
21:20 |
49 |
13:07 |
137 131-143 |
1797 |
143 128-172 |
0/2 |
1.75 |
22:12 |
51 |
13:43 |
134 129-139 |
1838 |
150 122-174 |
0/0 |
1.81 |
22:59 |
47 |
12:29 |
131 128-135 |
1636 |
151 118-176 |
1/0 |
1.88 |
23:40 |
41 |
10:53 |
131 127-136 |
1425 |
161 124-174 |
1/0 |
1.94 |
24:22 |
43 |
11:24 |
132 127-137 |
1505 |
149 126-174 |
0/0 |
2.00 |
25:12 |
50 |
13:13 |
136 133-142 |
1797 |
146 86-178 |
0/0 |
2.06 |
26:01 |
49 |
13:02 |
136 131-142 |
1773 |
154 126-174 |
1/1 |
2.08 |
26:10 |
9 |
12:07 |
137 136-138 |
1661 |
140 128-164 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
52.9 |
171 |
1.3 |
13:51 |
10:33 |
Walk |
46.9 |
131 |
0.8 |
12:16 |
16:04 |
Still |
0.2 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:25 |
9:43 |
42.09% |
More |
800m |
5:34 |
11:12 |
40.61% |
More |
1km |
6:56 |
11:09 |
42.42% |
More |
Mile |
11:40 |
11:40 |
42.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:47 |
10:47 |
46.27 |
5km |
42:32 |
13:41 |
40.99 |
5M |
1:15:39 |
15:08 |
37.66 |
10km |
1:38:25 |
15:50 |
36.27 |
10M |
2:55:03 |
17:30 |
33.65 |
Half |
4:02:44 |
18:32 |
31.73 |
20M |
6:45:05 |
20:15 |
29.98 |
Mara |
9:21:41 |
21:26 |
28.67 |
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Nice heart rate responses and recoveries
Your notes give the impression you enjoyed the session which is good
Great start to the day and end of the month
- yes V'rap - the watch looked to be working today
and Caz, I did
Nice one
Well done A good month by the looks of things.