Thu 21st Jan 2021 at 10:00am by Tiggers mate Roo

Run > General

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Time
59:28
Miles
4.83
Min/mi
12:19
Pacing
39%
WAVA
53.82
Stride(cm)
79
Cals
400
Watts
165
Cadence
166
BPM
122
%MHR
74.2
B/mi
1507
Surface
Road

Notes & Comments

3 x Barnt Green running track 3:03, 2:54, 3:05. ( but av hr a lot lower than last time 17th Dec) Meant to do 6-8 reps but felt like jelly, quite windy, and had to step onto muddy grass to go round 2 pairs of people. Perhaps too soon after breakfast?

Split Summary
===
1) 1m - 13:23(13:24/m) 113/125bpm 83/86rpm 152/152W 4.48/5.57mph
2) 0.11m - 4:22(38:37/m) 124/138bpm 65/90rpm 57/57W 1.55/7.05mph
3) 0.32m - 3:05(9:47/m) 147/168bpm 89/91rpm 215/215W 6.14/7.27mph
4) 0.14m - 1:43(11:51/m) 116/150bpm 88/91rpm 14/14W 5.05/6.39mph
5) 0.31m - 2:58(9:26/m) 141/152bpm 91/100rpm 226/226W 6.36/7.67mph
6) 0.15m - 2:01(13:25/m) 130/150bpm 86/90rpm 11/11W 4.48/6.47mph
7) 0.31m - 3:09(10:01/m) 140/153bpm 90/100rpm 213/213W 5.99/7.59mph
8) 0.2m - 3:45(18:59/m) 118/152bpm 66/90rpm 7/7W 3.16/6.09mph
9) 1.03m - 13:19(12:54/m) 128/165bpm 86/89rpm 166/166W 4.65/5.64mph

13:23 4:22 3:05 1:43 2:58 2:01 3:09 3:45 13:19

Pace

77%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.25	3:39	3:39	14:36	111 94-125	1621	161 76-164	163 112-194
0.50	7:06	3:27	13:48	117 108-125	1616	166 162-168	142 86-196
0.75	10:13	3:07	12:29	111 107-117	1385	168 166-170	153 132-188
1.00	13:22	3:08	12:34	113 107-116	1420	169 166-172	149 104-186
1.25	16:36	3:14	12:55	116 110-120	1499	170 166-172	167 136-192
1.50	19:52	3:17	13:07	117 108-121	1535	169 166-172	158 132-192
1.75	23:08	3:15	13:01	113 106-120	1471	168 112-174	150 100-204
2.00	29:20	6:12	24:48	125 111-138	3100	144 44-182	125 14-250
2.25	31:42	2:22	9:28	148 122-168	1402	180 174-182	221 170-250
2.50	35:41	3:59	15:58	129 98-150	2059	181 92-188	225 86-256
2.75	40:02	4:20	17:21	134 109-152	2326	183 92-200	237 42-264
3.00	46:27	6:26	25:42	126 88-153	3239	173 38-190	191 30-242
3.25	49:35	3:08	12:32	119 90-136	1491	173 166-178	175 132-218
3.50	52:39	3:04	12:15	128 114-139	1567	174 170-178	176 146-210
3.75	56:10	3:31	14:05	128 119-137	1803	172 102-178	172 100-196
4.00	59:46	3:35	14:22	137 121-165	1967	167 110-178	145 74-220
4.25	1:03:11	3:25	13:42	129 108-146	1767	159 90-178	160 88-198
4.50	1:07:19	4:08	16:32	117 93-138	1934	138 88-182	151 104-266
4.75	1:10:15	2:56	11:43	107 91-125	1254	171 170-172	154 122-182
4.83	1:11:15	1:00	13:01	113 111-115	1472	171 170-172	183 164-204

Heart

122/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

165W (266 max)

Power Graph

Power Bands

Cadence

166 (200 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.6	171	4.7	58:10	12:28
Walk	6.7	100	0.2	4:47	29:43
Still	11.6	-	-	8:17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:43	52.85%	More
800m	6:09	12:22	45.47%	More
1km	7:32	12:08	47.42%	More
Mile	12:46	12:46	45.34%	More
5k	46:51	15:05	43.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:13	10:13	56.65
5km	36:18	11:41	55.71
5M	1:01:49	12:22	53.69
10km	1:18:49	12:41	52.87
10M	2:14:12	13:25	51.50
Half	3:01:31	13:51	49.91
20M	4:51:23	14:34	49.36
Mara	6:34:07	15:03	48.61

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Stride length
NP	Max power 266w, av for intervals 215, 226, 213
Stokes per length, session average