Tue 4th May 2021 at 1:00pm by Autumnleaves

Run > Tempo
  • Good
  • rain
  • v windy
  • Time
    1:12:24
  • Miles
    7.22
  • Min/mi
    10:02
  • Pacing
    79%
  • WAVA
    57.07
  • Stride(cm)
    93
  • Cals
    636
  • Cadence
    172
  • BPM
    138
  • %MHR
    74.6
  • B/mi
    1385
  • Asc(m)
    271
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

6 comments
Cruise intervals - 4 x 10 minutes in Z3 with 3 minute recoveries. 5 Z1 and 5 Z2 warm up and cool down.
With Mr AL who timed - some recoveries included road crossings, he stopped his watch and I didn't so that's why they went a bit haywire!

Really windy out, 2nd and 3rd efforts were into the wind. Really enjoyed this run though - Z3 felt strong and comfortable.

Split Summary
===
1) 0.42m - 5:00(11:58/m) 115/132bpm [1376b/mi] 38cal 5.01/5.55mph
2) 0.49m - 5:00(10:08/m) 133/141bpm [1348b/mi] 49cal 5.92/6.51mph
3) 1m - 8:32(8:32/m) 147/151bpm [1254b/mi] 93cal 7.04/7.37mph
4) 0.16m - 1:28(9:14/m) 150/153bpm [1386b/mi] 16cal 6.5/6.97mph
5) 0.24m - 3:00(12:37/m) 133/150bpm [1677b/mi] 26cal 4.76/6.53mph
6) 1m - 8:59(8:59/m) 148/153bpm [1329b/mi] 97cal 6.68/7.45mph
7) 0.1m - 1:00(9:55/m) 152/154bpm [1506b/mi] 11cal 6.06/6.2mph
8) 0.23m - 3:11(14:05/m) 132/154bpm [1859b/mi] 23cal 4.26/5.99mph
9) 1m - 8:35(8:35/m) 148/154bpm [1270b/mi] 91cal 6.99/7.12mph
10) 0.15m - 1:25(9:31/m) 152/155bpm [1447b/mi] 15cal 6.3/6.93mph
11) 0.24m - 3:13(13:09/m) 135/148bpm [1775b/mi] 23cal 4.56/6.18mph
12) 1m - 8:23(8:23/m) 146/150bpm [1224b/mi] 86cal 7.16/7.39mph
13) 0.18m - 1:38(9:06/m) 147/149bpm [1338b/mi] 16cal 6.59/7.14mph
14) 0.23m - 3:01(13:15/m) 132/149bpm [1750b/mi] 16cal 4.53/6.64mph
15) 0.47m - 4:59(10:41/m) 131/134bpm [1400b/mi] 21cal 5.61/6.07mph
16) 0.32m - 5:01(15:45/m) 123/133bpm [1937b/mi] 15cal 3.81/5.99mph
5:00 5:00 8:32 1:28 3:00 8:59 1:00 3:11 8:35 1:25 3:13 8:23 1:38 3:01 4:59 5:01
LindsD
Great work!
northernslowcoach
nice one :)
RRR-CAZ 🇬🇧
Feeling strong and comfortable is good :-)
Corrah
Great work :)
Serendippily
That looks great I’d be delighted with that
Bintmcskint
Got to love strong and comfortable :-)

Pace

29% 12% 38% 22%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 3:01 3:01 12:03 105 66-122 1265 166 118-172 12/3
0.50 5:53 2:52 11:29 126 111-135 1446 172 166-174 4/10
0.75 8:21 2:28 9:53 133 131-135 1315 173 172-176 23/7
1.00 10:41 2:20 9:20 139 133-143 1298 174 170-176 14/17
1.25 12:54 2:13 8:51 145 142-148 1282 175 172-178 15/12
1.50 15:03 2:09 8:37 146 145-148 1257 178 176-178 12/21
1.75 17:08 2:04 8:18 149 147-150 1237 180 178-182 9/10
2.00 19:20 2:12 8:49 150 149-152 1322 178 178-180 15/4
2.25 22:22 3:02 12:07 136 123-150 1649 154 126-180 16/20
2.50 24:37 2:15 9:00 141 131-150 1269 175 168-180 7/8
2.75 26:47 2:10 8:41 150 148-151 1302 178 176-180 5/10
3.00 29:01 2:14 8:56 148 142-152 1321 178 170-180 9/10
3.25 31:25 2:24 9:36 151 150-152 1450 176 174-178 14/4
3.50 34:29 3:04 12:17 146 125-154 1792 153 124-182 11/11
3.75 37:08 2:39 10:36 131 118-149 1388 171 118-182 10/9
4.00 39:19 2:11 8:43 149 145-154 1300 182 178-184 10/13
4.25 41:24 2:06 8:23 149 147-152 1250 183 182-184 22/15
4.50 43:35 2:10 8:41 149 148-153 1293 183 182-186 13/20
4.75 45:49 2:14 8:57 152 151-155 1360 184 180-186 10/9
5.00 49:05 3:16 13:03 136 122-150 1775 155 118-178 10/16
5.25 51:12 2:07 8:30 144 140-146 1223 179 174-182 12/14
5.50 53:23 2:11 8:43 145 142-147 1263 184 182-186 7/10
5.75 55:27 2:04 8:16 147 140-150 1216 184 182-186 4/3
6.00 57:31 2:04 8:17 144 128-150 1192 184 180-186 16/14
6.25 1:00:09 2:38 10:31 146 136-149 1535 170 118-188 7/9
6.50 1:03:06 2:57 11:50 128 117-138 1514 163 120-176 14/15
6.75 1:05:50 2:44 10:55 130 126-132 1420 174 170-178 8/16
7.00 1:08:58 3:08 12:31 127 119-133 1590 162 118-174 15/11
7.22 1:12:25 3:27 15:43 121 107-131 1901 149 110-176 5/7

Heart

138/155max
  • Show Beats/Mile

Elevation

Asc 271m, Range 31m, Flat prediction 1:12:30
Elevation Graph
Biggest Climbs (m) Min/mi
20 9.1% 8:50
16 9.6% 11:13
15 6.1% 11:46
14 6.5% 9:04
13 5.8% 11:44
10 5.5% 9:17
See your biggest climbs

Cadence

172 (188 max) Stride Length: 93cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.1 176 6.7 1:03:49 9:29
Walk 11.8 124 0.5 8:34 17:17
Still 0.0 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:05 50.10% More
800m 4:06 8:16 54.30% More
1km 5:09 8:17 56.37% More
Mile 8:22 8:22 58.91% More
5k 29:24 9:28 58.64% More
5 miles 46:45 9:21 60.24% More
10k 59:28 9:34 59.32% More

Predictions

Dist Time Per Mile WAVA
1M 8:15 8:15 59.79
5km 28:40 9:14 60.13
5M 48:21 9:40 58.24
10km 1:01:24 9:53 57.45
10M 1:43:33 10:21 56.20
Half 2:19:19 10:38 54.59
20M 3:41:47 11:05 54.05
Mara 4:58:24 11:23 53.26

Bespoke Fields

Amend your bespoke fields
To plan 80/20
Pace (type)
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry







Back To Top
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 112,273 Fetchies!
Already a Fetchie? Sign in here