Tue 27th Apr 2021 at 12:00pm by Bintmcskint

Run > Progressive

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Time
1:00:02
Miles
6.13
Min/mi
9:48
Pacing
80%
WAVA
57.90
Stride(cm)
93
Cals
506
Cadence
177
Asc(m)
104
Hillscore
7
Surface
Road

Notes & Comments

8 comments

Eddie said: 60 mins progressive
Warm up 20 min @ 3-5 RPE
10 min @ 6 RPE
10 min @ 7 RPE
10 min @ 8 RPE
Cool Down 10 min @ 3-5 RPE

Not entirely successful, not feeling the love and nothing in the tank today
Another last minute change of mind re the route. Had set out to do flat road as usual for a progressive run then decided to head for the trail in Dulwich Park. Haven't been there for a very long time due to lockdown busy-ness and then ridiculous mud.
I made the effort, and kept the effort up as much as I could but really had nowhere to go for that last 10 mins @ 8RPE
Still, it's done
And I do feel I need to be on trail as much as I can right now. Not just for long runs. It has been a long lock down without it.

Split Summary
===
1) 1.94m - 20:00(10:18/m) 163cal 5.82/7.6mph
2) 1.08m - 10:00(9:13/m) 92cal 6.51/7.74mph
3) 1.09m - 10:00(9:10/m) 90cal 6.55/8.97mph
4) 1.1m - 10:00(9:04/m) 92cal 6.62/7.83mph
5) 0.9m - 10:00(11:04/m) 69cal 5.42/7.62mph
6) 0m - 2(11:37/m) 5.17/5.97mph

20:00 10:00 10:00 10:00 10:00 2

	Autumnleaves Nice
	Rosehip Looks good
	LindsD I know what you mean. And you can't be peppy every day. (())
	Corrah Hugs, great going though and it’s done xx
	northernslowcoach green and nature and mud is important - hugs x
	Badger Totally get that need. It’s a good workout even if it didn’t go quite as targeted - it’s not like you bailed on it or something! 🤜 🤛
	Bintmcskint Thank you, all
	Seratonin Good effort though

Pin Map

0mi in 0

Pace

12%

16%

35%

16%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:28	3:28 +28	13:50	171 124-178	11/1
0.50	6:15	2:47	11:08	177 174-180	15/0
0.75	8:37	2:22	9:29	178 174-180	6/15
1.00	11:08	2:31 +7	10:04	178 176-180	1/15
1.25	13:58	2:50 +7	11:18	176 122-180	4/6
1.50	16:21	2:23	9:34	177 170-180	3/7
1.75	18:41	2:21	9:22	177 174-178	4/8
2.00	21:16	2:34	10:16	177 174-180	6/5
2.25	23:29	2:14	8:55	177 174-180	6/4
2.50	25:59	2:30	9:59	177 174-180	9/4
2.75	28:19	2:20	9:20	178 176-180	3/6
3.00	30:29	2:09	8:38	177 174-180	4/9
3.25	32:34	2:05	8:22	180 176-184	5/4
3.50	34:55	2:21	9:24	179 174-182	6/5
3.75	37:12	2:17	9:07	179 176-182	6/5
4.00	39:39	2:27	9:48	179 176-182	3/7
4.25	41:46	2:07	8:29	179 176-180	2/8
4.50	44:00	2:14	8:55	179 178-180	6/1
4.75	46:21	2:21	9:24	179 176-180	6/3
5.00	48:37	2:16	9:06	180 176-182	6/5
5.25	51:07	2:30	10:01	180 174-186	12/0
5.50	54:04	2:57	11:47	179 176-182	16/0
5.75	56:53	2:49	11:16	169 122-184	1/18
6.00	59:22	2:29 +5	9:55	179 122-182	2/11
6.13	1:01:11	1:49 +20	14:22	177 122-182	1/5

Elevation

Asc 104m, Range 43m, Flat prediction 57:28

Elevation Graph

Biggest Climbs (m)	Min/mi
34 3.8%	11:24
33 4.7%	12:38
See your biggest climbs

Cadence

177 (186 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.6	178	6.1	59:06	9:49
Walk	3.0	127	0.1	1:50	24:05
Pause	0.4	-	-	15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:59	50.76%	More
800m	4:11	8:24	53.35%	More
1km	5:23	8:39	53.98%	More
Mile	8:51	8:51	55.74%	More
5k	28:17	9:06	60.93%	More
5 miles	47:34	9:31	59.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:47	8:47	56.16
5km	29:13	9:24	58.99
5M	48:22	9:40	58.22
10km	1:00:54	9:48	57.92
10M	1:40:51	10:05	57.70
Half	2:14:16	10:15	56.65
20M	3:30:16	10:31	57.01
Mara	4:39:57	10:41	56.77

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