Tue 2nd Mar 2021 at 3:00pm by Spike#67

Run > Fartleks
  • Not good
  • Time
    39:29
  • Miles
    4.02
  • Min/mi
    9:49
  • Pacing
    17%
  • Stride(cm)
    117
  • Cals
    421
  • Cadence
    140
  • BPM
    139
  • %MHR
    77.9
  • B/mi
    1362
  • Asc(m)
    99
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Weather Report: Cloudy with light breeze. Temperature 9C, Humidity 62%. Running conditions good, real feel 5C

Planned Session: Warm-up, 4x 3 minutes / 90 second recovery, Cool Down.

Actual Session: As Planned #buggy

Poor session, not really feeling it by the time I actually got to it. Intervals were a mess and rest periods dropped my HR too low. Needed active rest periods rather than walking. Inconsistent cadence in the work phases means the pace wasn't there.

The usual disappearing shin pain but no worries.

Split Summary
===
1) 0.62m - 6:39(10:43/m) 132/152bpm 70/73rpm 5.6/7.28mph
2) 0.62m - 5:35(9:00/m) 149/162bpm 74/79rpm 6.66/8.91mph
3) 1.05m - 9:56(9:30/m) 138/159bpm 70/111rpm 6.31/10.55mph
4) 0.62m - 5:59(9:39/m) 132/155bpm 64/83rpm 6.22/11.79mph
5) 0.62m - 5:43(9:13/m) 143/161bpm 70/107rpm 6.51/8.93mph
6) 0.62m - 6:35(10:37/m) 140/148bpm 71/77rpm 5.65/7.92mph
6:39 5:35 9:56 5:59 5:43 6:35

Pace

19% 4% 37% 8% 11% 22%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:31 1:31 12:09 121 74-142 1470 135 52-146 3/9
0.25 2:52 1:20 10:44 146 142-149 1567 144 138-146 8/2
0.38 4:10 1:19 10:30 140 120-152 1469 142 106-146 6/2
0.50 5:27 1:17 10:16 115 110-119 1180 139 110-144 0/20
0.63 6:42 1:15 9:59 139 109-148 1387 143 116-146 0/27
0.75 7:58 1:16 10:08 154 146-162 1562 147 134-152 0/13
0.88 9:14 1:16 10:08 148 141-154 1500 147 146-150 1/4
1.00 10:26 1:12 9:33 144 133-147 1375 149 144-154 0/1
1.13 11:21 55 7:23 149 139-155 1099 153 120-158 2/5
1.25 12:20 59 7:50 150 144-154 1174 145 120-154 0/9
1.38 17:56 5:36 44:48 126 97-156 5645 140 56-204 3/20
1.50 19:03 1:07 8:57 129 120-142 1155 134 100-158 3/1
1.63 19:58 55 7:20 139 122-158 1018 154 114-162 8/0
1.75 20:55 57 7:36 151 145-156 1147 141 108-166 1/4
1.88 22:27 1:32 12:14 148 124-159 1811 134 100-222 0/9
2.00 23:42 1:15 10:01 118 111-124 1182 122 104-162 2/2
2.13 24:52 1:10 9:18 130 120-140 1209 129 104-162 2/4
2.25 25:45 53 7:07 139 135-143 989 122 52-166 4/0
2.38 27:14 1:29 11:51 140 122-155 1659 130 108-166 5/1
2.50 28:16 1:03 8:21 134 128-145 1119 138 110-158 0/9
2.63 29:14 58 7:43 143 128-157 1103 153 108-166 3/3
2.75 30:05 50 6:43 154 147-159 1035 152 118-166 1/5
2.88 31:38 1:34 12:30 151 135-161 1888 130 100-214 13/1
3.00 32:50 1:12 9:34 132 123-141 1264 147 116-154 5/10
3.13 34:06 1:16 10:06 136 129-144 1373 134 102-154 2/3
3.25 35:32 1:26 11:25 139 135-145 1587 136 104-154 1/6
3.38 36:49 1:17 10:18 142 135-148 1462 146 128-150 14/1
3.50 38:02 1:13 9:47 139 135-143 1359 147 106-150 1/6
3.63 39:09 1:06 8:51 141 138-146 1249 145 114-152 6/0
3.75 40:44 1:35 12:40 137 128-144 1735 138 98-152 0/16
3.88 42:01 1:18 10:21 134 126-141 1387 146 122-154 2/2
4.00 43:17 1:15 10:03 143 137-150 1437 146 116-152 1/2
4.02 43:31 14 10:55 142 141-143 1551 150 150-152 0/1

Heart

139/162max
  • Show Beats/Mile

Elevation

Asc 99m, Range 107m, Flat prediction 39:12
Elevation Graph
Biggest Climbs (m) Min/mi
19 8.5% 12:40
15 2.4% 8:43
15 10.5% 9:55
14 5.4% 10:46
11 3.0% 10:10
See your biggest climbs

Cadence

140 (222 max) Stride Length: 117cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 66.9 149 3.1 29:06 9:33
Walk 32.8 113 1 14:17 14:42
Still 0.3 - - 8 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:05 0.00% More
800m 4:03 8:09 0.00% More
1km 5:03 8:08 0.00% More
Mile 8:53 8:53 0.00% More
5k 33:29 10:47 0.00% More

Predictions

Dist Time Per Mile
1M 9:02 9:02
5km 30:03 9:40
5M 49:45 9:57
10km 1:02:39 10:05
10M 1:43:44 10:22
Half 2:18:07 10:33
20M 3:36:17 10:49
Mara 4:47:58 10:59
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