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Sun 10th Jan 2021 at 8:00am by depeche_mould

Run > General
  • Time
    1:23:11
  • Miles
    11.08
  • Min/mi
    7:30
  • Pacing
    71.6%
  • WAVA
    58.40
  • Stride(cm)
    115
  • Cals
    1064
  • Cadence
    187
  • BPM
    139
  • %MHR
    77.2
  • B/mi
    1043
  • Asc(m)
    152
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 17.19km - 1:20:00(4:39/km) 138/157bpm 1022cal 12.9/14.51kmph
2) 0.65km - 3:11(4:55/km) 148/155bpm 42cal 12.19/13.4kmph

80 minutes at "easy pace" as prescribed in the new training plan. Having eaten very little yesterday while on bowel rest, I did feel fairly empty in the legs, but otherwise felt reasonable as I cruised around Brisbane Water. It got up to 33 degrees, holy fuck I forgot how inhumane the weather in this country is. Afterwards, I did 7 minutes of core work, which I found really difficult! This is a reflection of my core weakness. Hoping to improve my core, and hopefully get some tangible improvements in my running times.

Totals for the week: 57km
Best bits: post long run Fish and chips (Sun)
Worst bits: realising how pathetically weak my core is (Sun), COVID test (Mon), losing sphincter control (Sat)
1:20:00 3:11

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:45 3:45 7:30 116 82-135 871 180 174-184 3/9
1.00 7:14 3:29 6:58 122 117-129 849 184 182-186 3/7
1.50 10:48 3:34 7:07 126 124-131 898 186 184-190 2/4
2.00 14:24 3:36 7:13 128 126-132 923 187 184-190 7/2
2.50 18:00 3:36 7:12 131 127-136 942 188 186-190 5/5
3.00 21:35 3:36 7:11 134 130-138 963 188 184-190 5/7
3.50 25:20 3:45 7:30 136 127-146 1019 188 184-192 12/8
4.00 28:57 3:36 7:13 135 129-145 974 188 184-192 9/14
4.50 32:29 3:33 7:05 140 135-144 992 189 186-192 8/8
5.00 36:03 3:34 7:07 142 139-143 1011 189 186-192 11/5
5.50 39:41 3:38 7:16 143 139-148 1040 189 184-192 4/9
6.00 44:57 5:16 +1:35 10:32 136 114-145 1433 191 184-194 9/4
6.50 48:46 3:49 7:38 139 132-143 1061 188 112-194 3/11
7.00 52:27 3:41 7:22 144 142-147 1060 192 190-194 9/7
7.50 56:11 3:44 7:28 147 139-155 1097 190 180-196 13/9
8.00 59:55 3:45 7:29 148 139-155 1108 190 176-194 9/12
8.50 1:03:53 3:57 7:54 143 138-149 1131 186 116-196 7/4
9.00 1:07:47 3:55 7:49 146 139-149 1141 184 114-196 6/5
9.50 1:11:18 3:31 7:02 152 148-153 1069 191 186-196 2/7
10.00 1:14:56 3:38 7:15 154 151-156 1118 187 178-194 4/2
10.50 1:20:12 5:16 10:32 139 120-156 1465 177 106-194 5/4
11.00 1:24:03 3:51 7:41 147 140-153 1130 190 182-194 6/2
11.08 1:24:45 42 8:21 151 147-155 1260 189 176-194 4/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 156 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 2.8% 7:08
    12 2.3% 8:00
    11 2.7% 7:56

  • Cadence Distribution

    187 avge / 196 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.3 188 11 1:23:17 7:33
    Walk 1.2 115 0.1 1:03 20:32
    Still 0.5 - - 25 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:39 6:39 44.85% More
    800m 3:24 6:50 49.75% More
    1km 4:16 6:52 52.41% More
    Mile 6:57 6:57 56.19% More
    5k 22:13 7:09 58.74% More
    5 miles 35:51 7:10 59.46% More
    10k 46:27 7:29 57.35% More
    10 miles 1:14:49 7:29 58.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:30 6:30 60.05
    5km 21:37 6:57 60.35
    5M 35:47 7:09 59.58
    10km 45:04 7:15 59.12
    10M 1:14:37 7:28 58.42
    Half 1:39:21 7:35 57.80
    20M 2:35:34 7:47 57.85
    Mara 3:27:07 7:54 58.18

Photos



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