Fri 11th Sep 2020 at 10:00am by Velociraptor
Run > Intervals
- Amazing
- windy
- Follow User
- 0 👍
-
Time
50:11
-
Miles 5.52
-
Min/mi 9:05
-
Pacing
90%
-
WAVA
63.64
-
Stride(cm)
102
-
Cals
403
-
Cadence
173
-
BPM
157
-
%MHR
83.5
-
B/mi 1427
-
Asc(m)
81
-
Hillscore
7
-
Surface
Road
Notes & Comments
5 comments
Left it a bit late to get a feel for running in my Vaporfly 4% before racing on Sunday. Roads still dry, though it was thinking about drizzling by the time I got back.
Doodled around town picking up my bug ... er, I mean, warmed up for a mile, then did 10 x 200dp (slightly over 400m) efforts starting every 0.4 mile and doodled back home.
I felt as if I was pacing the efforts too conservatively, and the numbers and patterns confirm that. My attempt at a vomit-on-the-doorstep sprint finish was a bit feeble too. But it doesn't matter. I enjoyed that, and although the magic seems to have leaked out of the shoes in storage they're as comfortable and as noisy as ever.
A good day and a race number and I might just get my Silver standard back on Sunday :o)
Doodled around town picking up my bug ... er, I mean, warmed up for a mile, then did 10 x 200dp (slightly over 400m) efforts starting every 0.4 mile and doodled back home.
I felt as if I was pacing the efforts too conservatively, and the numbers and patterns confirm that. My attempt at a vomit-on-the-doorstep sprint finish was a bit feeble too. But it doesn't matter. I enjoyed that, and although the magic seems to have leaked out of the shoes in storage they're as comfortable and as noisy as ever.
A good day and a race number and I might just get my Silver standard back on Sunday :o)
9:42 8:53 8:54 8:57 8:53 4:52
Pin Map |
-
Min/mi0
-
Recent0
-
Elev0
-
Cad.0
-
HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 37 | 37 | 9:45 | 103 81-120 | 1004 | 164 118-170 | 0/2 |
0.13 | 1:12 | 35 | 9:26 | 139 123-147 | 1310 | 167 164-170 | 0/1 |
0.19 | 1:48 | 36 | 9:34 | 148 140-154 | 1417 | 169 166-172 | 0/0 |
0.25 | 2:22 | 34 | 9:05 | 150 148-152 | 1363 | 168 166-170 | 1/0 |
0.31 | 2:55 | 33 | 8:44 | 151 148-156 | 1318 | 171 164-172 | 1/0 |
0.38 | 3:32 | 37 | 9:52 | 147 146-149 | 1449 | 168 164-170 | 3/0 |
0.44 | 4:22 | 50 +10 | 13:24 | 149 147-151 | 1997 | 168 166-172 | 3/0 |
0.50 | 4:57 | 35 | 9:28 | 152 150-153 | 1438 | 170 168-170 | 1/0 |
0.56 | 5:34 | 37 | 9:47 | 148 147-151 | 1449 | 167 162-172 | 1/0 |
0.63 | 6:10 | 36 | 9:34 | 150 148-152 | 1435 | 169 166-172 | 1/0 |
0.69 | 6:47 | 37 | 9:47 | 154 149-157 | 1506 | 169 166-170 | 0/0 |
0.75 | 7:24 | 38 | 10:02 | 153 151-155 | 1535 | 169 166-170 | 1/0 |
0.81 | 8:00 | 36 | 9:40 | 151 150-151 | 1461 | 169 168-170 | 2/0 |
0.88 | 8:38 | 38 | 10:03 | 158 154-163 | 1587 | 169 168-172 | 1/0 |
0.94 | 9:14 | 36 | 9:31 | 165 159-172 | 1570 | 169 168-170 | 1/0 |
1.00 | 9:51 | 37 | 9:58 | 164 156-171 | 1635 | 170 166-172 | 1/0 |
1.06 | 10:26 | 35 | 9:13 | 163 157-168 | 1501 | 176 174-180 | 2/0 |
1.13 | 10:59 | 34 | 8:59 | 171 165-176 | 1536 | 175 172-180 | 1/0 |
1.19 | 11:33 | 34 | 9:04 | 173 169-176 | 1568 | 175 172-178 | 1/0 |
1.25 | 12:09 | 35 | 9:23 | 172 165-178 | 1613 | 176 174-178 | 1/0 |
1.31 | 12:47 | 39 | 10:22 | 162 156-171 | 1680 | 168 164-172 | 0/0 |
1.38 | 13:25 | 37 | 9:55 | 155 153-158 | 1538 | 167 166-170 | 1/0 |
1.44 | 13:59 | 34 | 9:07 | 155 150-162 | 1414 | 172 168-176 | 1/0 |
1.50 | 14:29 | 30 | 8:02 | 164 161-167 | 1318 | 175 174-176 | 0/1 |
1.56 | 14:59 | 30 | 8:04 | 160 157-164 | 1291 | 176 174-178 | 0/2 |
1.63 | 15:32 | 33 | 8:41 | 159 157-160 | 1381 | 176 174-178 | 0/2 |
1.69 | 16:02 | 30 | 8:05 | 160 160-161 | 1292 | 177 176-178 | 0/1 |
1.75 | 16:38 | 36 | 9:38 | 154 149-159 | 1483 | 169 168-170 | 0/0 |
1.81 | 17:12 | 34 | 9:07 | 147 144-150 | 1339 | 170 168-172 | 0/1 |
1.88 | 17:43 | 31 | 8:10 | 156 149-160 | 1275 | 179 172-180 | 0/2 |
1.94 | 18:13 | 30 | 7:56 | 162 160-164 | 1284 | 180 178-184 | 0/3 |
2.00 | 18:44 | 31 | 8:19 | 161 159-163 | 1340 | 180 176-182 | 0/1 |
2.06 | 19:13 | 29 | 7:50 | 159 159-159 | 1245 | 174 172-176 | 0/1 |
2.13 | 19:49 | 35 | 9:28 | 159 157-162 | 1504 | 170 168-174 | 0/0 |
2.19 | 20:23 | 34 | 9:10 | 151 147-154 | 1384 | 170 168-172 | 0/2 |
2.25 | 20:56 | 33 | 8:51 | 156 146-165 | 1381 | 181 170-186 | 0/1 |
2.31 | 21:27 | 30 | 8:03 | 163 162-165 | 1311 | 179 176-182 | 0/2 |
2.38 | 21:58 | 32 | 8:27 | 162 161-163 | 1370 | 180 176-182 | 0/1 |
2.44 | 22:30 | 32 | 8:29 | 164 163-165 | 1392 | 180 178-184 | 0/1 |
2.50 | 23:04 | 34 | 8:56 | 163 160-164 | 1457 | 175 172-180 | 1/0 |
2.56 | 23:43 | 39 | 10:32 | 157 155-159 | 1653 | 168 166-170 | 1/0 |
2.63 | 24:17 | 34 | 9:03 | 157 155-158 | 1420 | 171 166-180 | 0/0 |
2.69 | 24:45 | 28 | 7:33 | 162 158-163 | 1224 | 177 174-184 | 0/1 |
2.75 | 25:17 | 32 | 8:27 | 164 162-164 | 1385 | 182 176-188 | 0/1 |
2.81 | 25:47 | 30 | 8:04 | 165 164-166 | 1330 | 179 176-186 | 0/1 |
2.88 | 26:21 | 33 | 8:53 | 168 166-169 | 1491 | 180 178-184 | 2/0 |
2.94 | 27:00 | 39 | 10:24 | 164 161-166 | 1706 | 168 166-170 | 2/0 |
3.00 | 27:38 | 38 | 10:10 | 158 155-161 | 1607 | 168 168-168 | 2/0 |
3.06 | 28:12 | 34 | 9:10 | 165 157-170 | 1514 | 176 170-180 | 3/0 |
3.13 | 28:42 | 30 | 8:02 | 167 165-169 | 1343 | 178 176-182 | 0/2 |
3.19 | 29:12 | 30 | 7:57 | 163 161-165 | 1295 | 182 176-184 | 0/1 |
3.25 | 29:44 | 32 | 8:36 | 162 160-164 | 1392 | 178 176-178 | 0/1 |
3.31 | 30:21 | 37 | 9:45 | 164 161-167 | 1599 | 171 168-180 | 3/0 |
3.38 | 30:57 | 36 | 9:36 | 157 154-159 | 1507 | 169 168-170 | 2/0 |
3.44 | 31:29 | 32 | 8:35 | 157 153-161 | 1347 | 175 168-186 | 1/0 |
3.50 | 32:03 | 34 | 8:59 | 165 163-167 | 1483 | 182 176-186 | 2/0 |
3.56 | 32:38 | 35 | 9:21 | 171 168-175 | 1600 | 174 172-176 | 3/0 |
3.63 | 33:11 | 33 | 8:46 | 169 167-173 | 1482 | 176 174-178 | 2/0 |
3.69 | 33:45 | 35 | 9:14 | 168 165-170 | 1551 | 175 170-180 | 2/0 |
3.75 | 34:24 | 38 | 10:13 | 161 156-168 | 1645 | 168 166-170 | 2/0 |
3.81 | 35:01 | 38 | 10:05 | 157 155-159 | 1582 | 169 168-170 | 1/0 |
3.88 | 35:32 | 31 | 8:15 | 163 160-165 | 1344 | 181 176-182 | 0/0 |
3.94 | 36:05 | 32 | 8:38 | 164 162-168 | 1415 | 178 174-184 | 1/0 |
4.00 | 36:35 | 30 | 8:04 | 167 165-168 | 1348 | 173 170-178 | 0/1 |
4.06 | 37:06 | 31 | 8:09 | 159 157-162 | 1297 | 178 172-184 | 0/1 |
4.13 | 37:42 | 37 | 9:45 | 157 155-159 | 1530 | 172 168-180 | 0/1 |
4.19 | 38:17 | 35 | 9:26 | 155 154-157 | 1463 | 169 166-170 | 0/0 |
4.25 | 38:50 | 33 | 8:45 | 156 152-159 | 1366 | 178 168-182 | 0/1 |
4.31 | 39:20 | 30 | 8:00 | 161 160-163 | 1288 | 178 172-182 | 0/2 |
4.38 | 39:51 | 30 | 8:04 | 163 161-164 | 1316 | 176 174-176 | 0/1 |
4.44 | 40:20 | 29 | 7:45 | 159 155-163 | 1233 | 174 172-176 | 0/6 |
4.50 | 40:52 | 32 | 8:39 | 152 149-154 | 1316 | 175 166-178 | 0/6 |
4.56 | 41:32 | 40 | 10:34 | 161 155-166 | 1701 | 169 166-172 | 7/0 |
4.62 | 42:13 | 41 | 10:56 | 171 169-173 | 1869 | 168 164-172 | 5/0 |
4.69 | 42:43 | 30 | 8:05 | 175 173-177 | 1414 | 175 174-176 | 1/0 |
4.75 | 43:12 | 29 | 7:40 | 167 163-171 | 1280 | 176 176-178 | 0/2 |
4.81 | 43:43 | 32 | 8:26 | 160 158-161 | 1350 | 178 176-180 | 0/2 |
4.87 | 44:15 | 31 | 8:23 | 162 161-162 | 1359 | 176 174-178 | 0/2 |
4.94 | 44:55 | 40 | 10:34 | 155 152-160 | 1637 | 167 164-170 | 1/2 |
5.00 | 45:28 | 34 | 8:57 | 152 148-155 | 1361 | 170 168-172 | 0/2 |
5.06 | 46:03 | 35 | 9:16 | 144 141-146 | 1334 | 169 168-170 | 0/2 |
5.12 | 46:41 | 38 | 10:05 | 144 141-146 | 1451 | 169 168-170 | 0/1 |
5.19 | 47:17 | 36 | 9:43 | 150 149-152 | 1459 | 167 160-170 | 0/1 |
5.25 | 47:56 | 38 | 10:15 | 146 146-147 | 1498 | 167 166-168 | 0/2 |
5.31 | 48:37 | 41 | 10:56 | 153 149-159 | 1672 | 166 162-170 | 2/0 |
5.38 | 49:11 | 34 | 9:05 | 154 149-158 | 1400 | 167 162-170 | 0/2 |
5.44 | 49:41 | 30 | 8:03 | 154 148-163 | 1240 | 178 166-186 | 0/1 |
5.50 | 50:12 | 31 | 8:11 | 166 165-167 | 1357 | 187 186-188 | 0/1 |
5.52 | 50:21 | 9 | 7:39 | 166 165-167 | 1269 | 185 182-188 | 1/0 |
Elevation
Asc 81m,
Range 27m, Flat prediction 49:03
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
24 1.2% | 9:42 |
22 1.7% | 9:02 |
16 6.1% | 10:26 |
10 2.3% | 8:10 |
See your biggest climbs |
Cadence
173 (188 max)
Stride Length: 102cm
Run: 99.8%
Walk: 0.2%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:43 | 6:43 | 75.15 |
5km | 25:31 | 8:13 | 69.12 |
5M | 44:40 | 8:56 | 64.55 |
10km | 57:41 | 9:17 | 62.63 |
10M | 1:40:59 | 10:06 | 59.06 |
Half | 2:18:46 | 10:36 | 56.20 |
20M | 3:48:19 | 11:25 | 53.88 |
Mara | 5:13:44 | 11:58 | 52.02 |
Fetch Miles
8:29 | Hayton Road outward. |
Please wait... saving your change.
Close
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
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
well done getting out before the weather turned up!
Enjoy Sunday
Fantastic, hope all goes well on Sunday. No vegan magnum so offer at Tesco up here. Had to pay full price to replace the ones I scoffed
I checked in Sainsburys today but the vegan Magnums were full price there. Just as well we didn't buy any, because I'd bought so much other stuff it took forever to get through the checkout, then Tink needed a recovery ciggie, then we got caught in Carlisle traffic.
I got caught in Dumfries traffic earlier and was in 2 different Tescos. Weather has turned nice. May walk later.
Traffic to and in Carlisle has been even worse than usual today. definitely would have resulted in melted ice creams