Wed 16th Sep 2020 at 9:00am by Rosehip

Run > Intervals

Follow User
0 👍

Time
1:04:13
Miles
5.03
Min/mi
12:46
Pacing
79%
WAVA
45.21
Stride(cm)
81
Cals
581
Cadence
156
BPM
142
%MHR
79.1
B/mi
1818
Asc(m)
28
Surface
Road

Notes & Comments

3 comments

1 mile WU and then a few drills/strides then what was supposed to be 8 x 400 @~ 9.4x - 10mm.

Found it quite tough today, runs either into a bit of a breeze or into the sun.
no#3 cut short to avoid tripping over pack of little dogs and #5 because of an impatient tractor.
#7 on sandy dirt track.
Just about managed enough of a cool down to tick over the 5 miles - with a lot of walking.

How did I ever manage a sub 30 5K?

Split Summary
===
1) 1m - 12:33(12:33/m) 128/145bpm 112cal 4.78/5.68mph
2) 0.25m - 4:03(15:59/m) 140/171bpm 34cal 3.76/7.06mph
3) 0.06m - 1:00(17:17/m) 136/149bpm 8cal 3.47/5.85mph
4) 0.25m - 2:26(9:48/m) 147/157bpm 23cal 6.12/6.64mph
5) 0.12m - 2:00(17:19/m) 136/158bpm 14cal 3.47/5.85mph
6) 0.25m - 2:28(9:57/m) 148/159bpm 24cal 6.03/6.2mph
7) 0.12m - 2:00(17:13/m) 140/159bpm 15cal 3.49/5.87mph
8) 0.2m - 2:01(10:10/m) 147/158bpm 19cal 5.9/6.24mph
9) 0.12m - 2:00(16:49/m) 138/158bpm 15cal 3.57/5.91mph
10) 0.25m - 2:31(10:06/m) 152/161bpm 25cal 5.94/6.28mph
11) 0.12m - 2:00(17:06/m) 140/160bpm 15cal 3.51/5.82mph
12) 0.14m - 1:26(10:09/m) 145/159bpm 12cal 5.91/6.1mph
13) 0.12m - 2:00(17:17/m) 139/161bpm 14cal 3.47/3.76mph
14) 0.25m - 2:32(10:13/m) 152/162bpm 25cal 5.87/6.45mph
15) 0.12m - 2:00(16:28/m) 142/163bpm 15cal 3.65/5.78mph
16) 0.25m - 2:40(10:44/m) 152/160bpm 26cal 5.59/5.99mph
17) 0.12m - 2:00(16:53/m) 142/160bpm 15cal 3.55/5.36mph
18) 0.25m - 2:33(10:17/m) 153/163bpm 25cal 5.83/5.87mph
19) 0.12m - 2:00(16:42/m) 145/163bpm 16cal 3.59/5.89mph
20) 0.94m - 11:56(12:39/m) 150/159bpm 113cal 4.75/5.55mph

12:33 4:03 1:00 2:26 2:00 2:28 2:00 2:01 2:00 2:31 2:00 1:26 2:00 2:32 2:00 2:40 2:00 2:33 2:00 1 2 11:56

	northernslowcoach that's good going (I echo your last comment but we'll get back there x)
	Velociraptor Oh, the joys of the countryside! And I reckon you'd be fine for a sub-30 5k with a barcode in your pocket and tarmac under your feet.
	RRR-CAZ 🇬🇧 Still warm weather

Pace

31%

20%

16%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	55	55	14:45	85 72-104	1253	140 118-176	1/0
0.13	1:41	46	12:17	113 104-119	1388	167 166-168	0/0
0.19	2:29	48	12:40	123 118-126	1559	168 166-170	0/0
0.25	3:16	47	12:35	127 125-130	1598	168 168-170	0/0
0.31	4:02	46	12:13	128 126-130	1563	169 166-170	0/0
0.38	4:46	44	11:41	128 127-129	1494	169 168-170	0/1
0.44	5:35	49	13:04	131 128-133	1712	169 168-170	0/0
0.50	6:22	47	12:39	132 129-134	1669	169 168-170	1/0
0.56	7:08	46	12:14	133 132-135	1627	170 168-170	0/0
0.63	7:59	51	13:40	134 130-137	1832	157 114-170	1/0
0.69	8:46	47	12:26	133 130-134	1653	165 140-170	0/0
0.75	9:31	45	12:00	135 133-136	1621	170 170-170	0/0
0.81	10:17	46	12:18	137 134-139	1685	170 170-170	0/0
0.88	11:06	49	13:03	137 134-140	1787	164 140-170	0/1
0.94	11:49	43	11:30	139 136-141	1599	170 166-170	0/0
1.00	12:33	44	11:45	142 140-145	1669	170 168-172	0/0
1.06	13:39	1:06	17:33	148 139-171	2598	152 122-170	0/1
1.13	14:34	55	14:38	138 137-140	2019	147 82-168	1/0
1.19	15:51	1:18	20:43	134 120-141	2777	137 118-166	0/0
1.25	16:33	41	11:01	139 133-145	1531	158 120-172	1/0
1.31	17:54	1:21 +18	21:42	137 126-149	2974	135 118-172	1/0
1.38	18:29	35	9:15	130 117-139	1203	166 122-174	0/1
1.44	19:05	36	9:40	146 139-152	1412	174 172-176	0/1
1.50	19:42	37	9:55	155 152-157	1538	175 172-176	0/0
1.56	20:21	39	10:25	156 155-158	1624	175 172-178	0/0
1.63	21:25	1:04	16:59	145 131-157	2463	137 122-176	1/0
1.69	22:27	1:02	16:24	124 119-132	2034	129 120-170	0/1
1.75	23:04	37	9:52	137 125-145	1352	172 170-174	0/1
1.81	23:40	37	9:44	150 145-155	1461	175 174-176	0/0
1.88	24:18	38	10:04	156 154-157	1571	175 174-176	0/0
1.94	25:05	47	12:26	158 154-159	1965	160 118-178	0/0
2.00	26:07	1:02	16:38	143 134-157	2380	131 118-138	1/0
2.06	27:01	54	14:18	127 121-135	1815	135 118-172	0/0
2.13	27:39	39	10:20	141 129-149	1458	173 172-176	0/1
2.19	28:17	38	10:08	152 149-156	1540	175 172-178	0/0
2.25	29:03	45	12:05	157 154-158	1897	172 118-178	0/0
2.31	30:05	1:03	16:41	142 130-154	2369	126 122-134	0/0
2.38	30:58	53	14:08	126 124-133	1781	133 118-174	0/0
2.44	31:36	38	10:08	144 132-152	1459	174 172-176	0/0
2.50	32:13	37	9:51	155 152-159	1526	175 174-178	1/0
2.56	32:52	39	10:28	159 158-161	1664	177 174-178	0/1
2.63	33:40	47	12:37	158 152-161	1993	163 132-180	1/0
2.69	34:43	1:03	16:55	142 133-153	2402	130 120-136	0/0
2.75	35:36	53	14:07	127 123-135	1793	138 118-172	0/1
2.81	36:15	39	10:16	145 136-153	1489	174 172-176	1/0
2.88	37:00	45 +2	12:02	156 153-161	1876	171 134-176	0/0
2.94	38:02	1:02	16:40	144 133-154	2400	131 122-134	0/0
3.00	38:59	57	15:12	127 124-134	1931	133 118-170	0/0
3.06	39:36	37	9:54	144 134-152	1426	174 170-176	0/0
3.13	40:15	39	10:18	156 151-159	1606	173 172-176	1/0
3.19	40:54	40	10:32	160 159-161	1686	175 174-176	1/0
3.25	41:43	48	12:54	159 155-163	2050	152 118-176	1/0
3.31	42:44	1:02	16:27	144 134-156	2369	130 126-136	0/1
3.38	43:35	50	13:27	130 125-136	1749	138 118-170	0/1
3.44	44:15	40	10:39	145 135-151	1545	172 170-174	0/0
3.50	44:55	40	10:46	155 152-157	1669	173 170-176	0/0
3.56	45:38	43	11:27	158 157-160	1808	172 170-174	0/0
3.63	46:28	50	13:17	158 153-160	2099	154 128-172	0/1
3.69	47:32	1:04	17:05	142 130-153	2427	127 118-134	1/0
3.75	48:22	50	13:18	130 125-139	1729	144 118-172	0/1
3.81	49:00	38	10:07	147 139-153	1487	172 170-174	1/0
3.88	49:39	39	10:29	157 152-160	1646	173 172-174	0/0
3.94	50:17	38	10:03	161 159-162	1618	175 172-180	0/1
4.00	51:09	52	13:54	159 152-163	2209	162 130-180	0/1
4.06	52:12	1:03	16:46	142 133-152	2380	129 126-134	1/0
4.13	53:10	59 +8	15:38	132 128-138	2064	145 128-170	0/0
4.19	53:55	45	11:59	145 138-152	1737	170 170-174	0/1
4.25	54:49	54	14:25	149 145-153	2149	151 128-172	0/0
4.31	55:37	48	12:48	147 144-151	1882	170 168-170	0/1
4.38	56:23	45	12:03	152 149-154	1833	170 170-172	1/0
4.44	57:08	45	12:01	155 153-157	1862	171 170-172	0/0
4.50	57:59	51	13:36	150 145-156	2039	146 118-170	0/0
4.56	58:42	43	11:28	151 148-153	1731	171 170-172	0/1
4.62	59:24	42	11:19	155 154-156	1753	171 170-172	0/1
4.69	1:00:15	51	13:30	155 152-157	2093	163 134-172	0/0
4.75	1:01:07	52	13:51	150 146-155	2077	141 122-170	0/0
4.81	1:01:50	43	11:32	150 148-152	1730	170 168-172	1/0
4.87	1:02:45	55	14:39	155 152-159	2271	148 124-172	0/0
4.94	1:03:37	52	13:46	150 148-153	2064	129 82-170	0/0
5.00	1:04:19	43	11:23	150 146-153	1707	170 166-170	1/0
5.03	1:04:40	21	11:24	154 152-155	1756	170 168-172	0/0

Heart

142/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 28m, Range 5m, Flat prediction 1:04:13

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

156 (180 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	65.9	171	3.7	42:38	11:22
Walk	33.6	127	1.3	21:44	16:58
Still	0.5	-	-	18	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:26	9:46	42.22%	More
800m	5:44	11:31	40.02%	More
1km	7:04	11:22	42.17%	More
Mile	11:59	11:59	42.15%	More
5k	38:57	12:32	45.29%	More
5 miles	1:04:07	12:49	44.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:05	9:05	55.57
5km	35:50	11:32	49.22
5M	1:03:45	12:45	45.23
10km	1:22:56	13:21	43.56
10M	2:27:32	14:45	40.42
Half	3:24:34	15:37	38.12
20M	5:41:23	17:04	36.04
Mara	7:53:22	18:04	34.48

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

stride length
cadence