Sun 19th Jul 2020 at 5:00pm by ascoey

Run > General

Follow User
0 👍

Time
30:05
Miles
3.16
Min/mi
9:31
Pacing
69%
WAVA
48.22
Stride(cm)
100
Cals
589
Cadence
168
BPM
136
%MHR
80.3
B/mi
1292
Asc(m)
53
Hillscore
2
Surface
Road

Notes & Comments

Early evening amble with a couple of 400m sprints round the Fire Station. 13 seconds difference between them but pleased to have pushed the legs hard before having another go at the mile TT.

Split Summary
===
1) 1.7m - 17:06(10:03/m) 132/138bpm 329cal 5.97/6.68mph
2) 0.25m - 2:07(8:27/m) 145/151bpm 44cal 7.1/7.01mph
3) 0.01m - 7(10:24/m) 144/150bpm 3cal 5.77/7.03mph
4) 0.25m - 1:54(7:36/m) 145/158bpm 39cal 7.9/8.72mph
5) 0.94m - 8:52(9:23/m) 140/159bpm 174cal 6.4/7.85mph

17:06 2:07 7 1:54 8:52

Pace

16%

45%

18%

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	10:04	112 85-125	1128	153 100-174	1/2
0.25	2:43	1:28 +9	11:44	125 119-130	1466	167 162-174	6/0
0.38	4:00	1:17	10:16	131 124-135	1345	166 164-172	3/1
0.50	5:18	1:17	10:19	134 132-136	1382	165 162-168	3/1
0.63	6:32	1:14	9:55	136 135-136	1350	167 162-176	1/1
0.75	7:46	1:14	9:50	135 134-136	1327	166 164-170	3/1
0.88	8:59	1:13	9:45	136 136-137	1327	166 164-168	2/0
1.00	10:14	1:15	10:01	135 134-137	1352	165 162-168	0/1
1.13	11:27	1:13	9:42	132 131-134	1279	168 164-178	2/2
1.25	12:40	1:13	9:42	133 133-134	1290	165 162-170	0/3
1.38	13:55	1:15	10:03	135 134-135	1357	168 164-174	2/1
1.50	15:13	1:18	10:26	136 135-137	1419	165 160-170	2/1
1.63	16:29	1:16	10:04	136 135-136	1369	166 164-168	1/2
1.75	17:38	1:09	9:10	137 135-141	1256	169 164-172	1/1
1.88	18:42	1:04	8:36	146 142-149	1255	178 172-186	1/2
2.00	20:38	1:56 +54	15:29	140 121-151	2168	179 172-184	3/1
2.13	21:35	57	7:36	145 135-153	1102	187 182-198	2/2
2.25	23:50	2:15 +1:12	18:01	149 120-159	2684	180 164-190	3/2
2.38	25:01	1:11	9:24	130 127-134	1223	167 162-172	0/4
2.50	26:11	1:10	9:20	133 132-134	1241	166 164-170	0/8
2.63	27:17	1:06	8:47	135 133-136	1186	167 162-174	0/8
2.75	28:24	1:07	8:57	140 137-143	1253	169 166-172	2/2
2.88	29:37	1:14	9:48	147 145-149	1441	167 162-172	4/1
3.00	30:49	1:11	9:32	147 146-148	1401	169 164-176	2/2
3.13	32:00	1:11	9:31	147 144-148	1400	166 160-174	1/3
3.16	32:20	20	10:02	145 145-145	1454	168 168-168	0/1

Heart

136/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 53m, Range 26m, Flat prediction 29:20

Elevation Graph

Biggest Climbs (m)	Min/mi
19 1.7%	10:23
See your biggest climbs

Cadence

168 (198 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	169	3.1	29:57	9:31
Walk	0.9	109	0	17	23:05
Still	7.0	-	-	2:06	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	42.96%	More
800m	4:30	9:02	42.02%	More
1km	5:44	9:13	43.01%	More
Mile	9:35	9:35	43.77%	More
5k	31:48	10:14	44.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:33	8:33	49.06
5km	29:32	9:30	48.31
5M	49:42	9:56	46.70
10km	1:03:02	10:09	45.97
10M	1:46:04	10:36	45.13
Half	2:22:30	10:53	44.09
20M	3:46:23	11:19	43.98
Mara	5:04:10	11:37	43.65

Bespoke Fields

Amend your bespoke fields

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