Tue 19th Jan 2021 at 9:00am by Rosehip

Run > Fartleks

windy

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Time
41:32
Miles
3.05
Min/mi
13:37
Pacing
75.4%
WAVA
41.66
Stride(cm)
78
Cals
345
Cadence
151
BPM
132
%MHR
73.3
B/mi
1796
Asc(m)
16
Surface
Mixed

Notes & Comments

5 comments

This was supposed to be intervals based on c25k wk 2 session -
managed 2 and a bit x 90-second efforts (forgot to press lap for the first one) before the wind and the mud on the farm track got the better of me.
Gave up and just looped around a bit with mainly 60 30s and then a couple of random efforts on the way back where the wind was more behind.
walking cool down chatting to J and her dog.

don't believe the HR trace - there was more effort than that involved!

Split Summary
===
1) 0.65m - 9:16(14:18/m) 111/154bpm 71cal 4.2/6.59mph
2) 0.17m - 1:31(9:04/m) 134/149bpm 14cal 6.62/7.24mph
3) 0.12m - 1:59(16:44/m) 135/146bpm 16cal 3.59/6.59mph
4) 0.07m - 36(8:46/m) 132/150bpm 4cal 6.85/7.35mph
5) 1m - 13:26(13:26/m) 138/151bpm 120cal 4.47/6.76mph
6) 0.3m - 4:14(14:07/m) 139/151bpm 36cal 4.25/5.38mph
7) 0.16m - 1:31(9:34/m) 147/157bpm 15cal 6.27/6.47mph
8) 0.08m - 1:27(17:43/m) 143/156bpm 11cal 3.39/6.3mph
9) 0.09m - 44(8:24/m) 139/152bpm 6cal 7.14/7.26mph
10) 0.06m - 1:02(16:10/m) 145/157bpm 8cal 3.71/7.33mph
11) 0.07m - 34(8:08/m) 144/154bpm 5cal 7.38/7.37mph
12) 0.29m - 5:11(17:55/m) 133/156bpm 39cal 3.35/7.43mph

9:16 1:31 1:59 36 13:26 4:14 1:31 1:27 44 1:02 34 5:11

	GimmeMedals Fartlek fun
	EdJ I was surprised how windy it was out there today - and still very wet and muddy everywhere. Well done for getting it done!
	northernslowcoach well done, I stayed on roads to avoid mud and puddles!
	Velociraptor Bravely done
	RRR-CAZ 🇬🇧 Good effort in tough conditions

Pace

45%

14%

20%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:09	2:09	17:12	92 81-96	1583	131 118-140	1/0
0.25	4:06	1:57	15:34	92 89-95	1433	129 118-136	0/1
0.38	5:51	1:45	14:01	122 86-134	1709	149 116-174	0/0
0.50	7:02	1:11	9:25	129 110-143	1216	178 172-182	1/0
0.63	8:54	1:52	14:56	132 107-154	1971	141 126-184	0/1
0.75	10:11	1:17	10:18	122 100-144	1257	164 128-184	1/1
0.88	11:47	1:36	12:47	141 129-149	1801	157 128-184	1/1
1.00	13:21	1:34	12:33	130 110-150	1631	147 118-184	0/1
1.13	15:11	1:51	14:45	141 135-149	2080	143 90-184	1/1
1.25	16:46	1:35	12:38	134 123-144	1693	153 118-174	0/0
1.38	18:31	1:45	13:56	137 127-144	1910	161 130-174	1/0
1.50	20:19	1:48 +12	14:27	139 127-146	2009	156 118-174	2/0
1.63	21:57	1:38	13:03	134 127-144	1748	159 118-174	0/2
1.75	23:35	1:38	13:01	139 128-150	1810	161 124-176	0/0
1.88	25:15	1:41	13:27	140 134-146	1882	157 124-176	1/0
2.00	26:57	1:42	13:36	139 119-151	1890	154 118-174	1/0
2.13	28:53	1:55	15:24	141 128-151	2171	147 118-172	2/0
2.25	30:33	1:40	13:22	136 126-145	1817	153 122-172	0/0
2.38	31:54	1:21	10:51	141 134-148	1529	168 128-178	0/2
2.50	33:26	1:31	12:09	151 145-157	1836	165 134-182	0/1
2.63	34:53	1:28	11:41	137 127-152	1600	152 124-184	1/1
2.75	36:25	1:32	12:16	144 137-157	1766	153 126-184	1/1
2.88	38:10	1:45	14:00	146 134-156	2044	154 126-184	1/0
3.00	40:37	2:27	19:38	132 119-143	2591	142 118-172	0/1
3.05	41:44	1:07	20:39	119 117-120	2457	118 112-122	0/0

Heart

132/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 16m, Range 4m, Flat prediction 41:32

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

151 (184 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	47.0	173	1.8	19:38	11:06
Walk	51.8	129	1.3	21:37	16:50
Still	1.2	-	-	29	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:38	10:34	39.03%	More
800m	5:42	11:28	40.18%	More
1km	7:21	11:50	40.50%	More
Mile	12:35	12:35	40.14%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:46	10:46	46.88
5km	42:28	13:40	41.53
5M	1:15:33	15:07	38.16
10km	1:38:17	15:49	36.76
10M	2:54:50	17:29	34.11
Half	4:02:25	18:30	32.17
20M	6:44:33	20:14	30.41
Mara	9:20:57	21:25	29.10

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stride length
cadence