Sun 20th Sep 2020 at 9:00am by Rosehip
Run > General
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Time
47:56
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Miles 3.83
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Min/mi 12:31
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Pacing
83%
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WAVA
45.67
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Cals
423
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BPM
133
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%MHR
74.1
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B/mi 1669
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Asc(m)
22
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Surface
Road
Notes & Comments
5 comments
Been ignoring TAOs planned sessions, but today's tied in OK with what I've been trying to do, although 3 minutes at slightly quicker than the 400M I've been doing seemed a stretch but I thought I'd attempt it.
Run steps:
Walk/slow run for 5 minutes at 13:44 /mi [27:27 - 13:20 /mi] 120 bpm, (0.4 mi).
Easy run for 8 minutes at 12:55 /mi [13:19 - 12:44 /mi] 139 bpm, (0.6 mi).
Perform the following steps 3 times
Run for 3 minutes no faster than 14:08 /mi [>- 12:17 /mi] 104 bpm.
Very fast run for 3 minutes at 09:29 /mi [09:38 - 09:13 /mi] 164 bpm, (0.3 mi).
Easy run for 8 minutes at 12:55 /mi [13:19 - 12:44 /mi] 139 bpm, (0.6 mi)
I just about managed it
- except for the last one which was on a sandy/gravely track the length of which I underestimated and ended crossing the road.
had to add a bit longer cool down to get home.
HR data is rubbish - other watch says max 168, which is still lower than it felt like!
Split Summary
===
1) 0.36m - 5:00(13:59/m) 138/138bpm 37cal 4.29/5.7mph
2) 0.64m - 8:00(12:28/m) 140/140bpm 71cal 4.81/5.91mph
3) 0.19m - 3:00(16:07/m) 109/113bpm 18cal 3.72/4.7mph
4) 0.31m - 3:00(9:34/m) 109/113bpm 40cal 6.27/7.28mph
5) 0.19m - 3:00(15:24/m) 109/112bpm 18cal 3.9/5.95mph
6) 0.31m - 3:00(9:36/m) 109/112bpm 40cal 6.25/7.26mph
7) 0.19m - 3:00(15:58/m) 111/112bpm 16cal 3.76/4.32mph
8) 0.3m - 3:00(10:00/m) 149/149bpm 37cal 6/7.45mph
9) 0.64m - 8:00(12:28/m) 150/156bpm 72cal 4.81/5.78mph
10) 0.69m - 8:53(12:47/m) 160/161bpm 74cal 4.69/6.05mph
11) 0m - 3(13:44/m) 160/161bpm 4.37/3.26mph
Run steps:
Walk/slow run for 5 minutes at 13:44 /mi [27:27 - 13:20 /mi] 120 bpm, (0.4 mi).
Easy run for 8 minutes at 12:55 /mi [13:19 - 12:44 /mi] 139 bpm, (0.6 mi).
Perform the following steps 3 times
Run for 3 minutes no faster than 14:08 /mi [>- 12:17 /mi] 104 bpm.
Very fast run for 3 minutes at 09:29 /mi [09:38 - 09:13 /mi] 164 bpm, (0.3 mi).
Easy run for 8 minutes at 12:55 /mi [13:19 - 12:44 /mi] 139 bpm, (0.6 mi)
I just about managed it
- except for the last one which was on a sandy/gravely track the length of which I underestimated and ended crossing the road.
had to add a bit longer cool down to get home.
HR data is rubbish - other watch says max 168, which is still lower than it felt like!
Split Summary
===
1) 0.36m - 5:00(13:59/m) 138/138bpm 37cal 4.29/5.7mph
2) 0.64m - 8:00(12:28/m) 140/140bpm 71cal 4.81/5.91mph
3) 0.19m - 3:00(16:07/m) 109/113bpm 18cal 3.72/4.7mph
4) 0.31m - 3:00(9:34/m) 109/113bpm 40cal 6.27/7.28mph
5) 0.19m - 3:00(15:24/m) 109/112bpm 18cal 3.9/5.95mph
6) 0.31m - 3:00(9:36/m) 109/112bpm 40cal 6.25/7.26mph
7) 0.19m - 3:00(15:58/m) 111/112bpm 16cal 3.76/4.32mph
8) 0.3m - 3:00(10:00/m) 149/149bpm 37cal 6/7.45mph
9) 0.64m - 8:00(12:28/m) 150/156bpm 72cal 4.81/5.78mph
10) 0.69m - 8:53(12:47/m) 160/161bpm 74cal 4.69/6.05mph
11) 0m - 3(13:44/m) 160/161bpm 4.37/3.26mph
5:00 8:00 3:00 3:00 3:00 3:00 3:00 3:00 8:00 8:53 3
Pace
| 22% | 10% | 37% | 8% | 11% | 11% |
Splits
Close
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Nice
Good effort
That all sounds terribly complicated! But well done for getting it done.
it's easy when the app sends the session to the watch and all I have to do it what the beeps tell me
well run