Wed 12th May 2021 at 7:00am by Bintmcskint
Run > Steady-State
-
Time
53:34
-
Miles
5.50
-
Min/mi
9:44
-
Pacing
80%
-
WAVA
58.70
-
Stride(cm)
93
-
Cals
453
-
Cadence
177
-
Asc(m)
48
-
Surface
Road
Notes & Comments
9 comments
Eddie said: Longer efforts 3 x 8 mins
Aim is consistency for this session. Each 8 mins focus on strong, steady running. Use the first 8 mins to build into a pace that feels comfortable, start off slightly slower and treat first 8 mins like an extended warm up.
Well that was shit
Tea and banana for fuel pre-run
Had nothing in the tank (probably mentally as much as physically). No beans to give. In the middle of the first 8 mins I realised that I was totally off in my head worrying about work and had stopped focusing on form and effort and had slowed down. Picked it up again but it kept happening. Nothing to give and distracted by work.
Last 10 mins was plagued by weird stomach pains that meant I had to walk.
Walk/jog of shame back home. There were tears but hey ho. It's only a run. And it's only a job. I'm not saving lives. I have a lot to be grateful for and this will pass.
Split Summary
===
1) 1.02m - 10:00(9:51/m) 88cal 6.09/6.87mph
2) 0.89m - 8:00(9:01/m) 73cal 6.65/7.68mph
3) 0.2m - 2:00(9:57/m) 18cal 6.03/7.16mph
4) 0.92m - 8:00(8:42/m) 77cal 6.89/7.76mph
5) 0.2m - 2:00(10:06/m) 17cal 5.94/6.62mph
6) 0.92m - 8:00(8:44/m) 77cal 6.87/7.6mph
7) 0.2m - 2:00(9:58/m) 17cal 6.02/7.35mph
8) 0.88m - 10:00(11:24/m) 66cal 5.26/7.51mph
9) 0.29m - 3:34(12:31/m) 20cal 4.79/6.26mph
10:00 8:00 2:00 8:00 2:00 8:00 2:00 10:00 3:34
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:34 |
2:34 |
10:17 |
175 128-180 |
0/9 |
| 0.50 |
4:51 |
2:16 |
9:06 |
179 176-180 |
1/4 |
| 0.75 |
7:28 |
2:38 |
10:30 |
180 178-182 |
4/3 |
| 1.00 |
9:50 |
2:22 |
9:28 |
181 178-184 |
3/5 |
| 1.25 |
12:06 |
2:15 |
9:02 |
185 180-186 |
5/5 |
| 1.50 |
14:34 |
2:28 |
9:54 |
180 178-182 |
4/6 |
| 1.75 |
16:42 |
2:08 |
8:31 |
183 180-186 |
4/3 |
| 2.00 |
18:56 |
2:15 |
8:58 |
183 180-186 |
4/5 |
| 2.25 |
21:15 |
2:19 |
9:15 |
184 180-188 |
3/5 |
| 2.50 |
23:25 |
2:10 |
8:40 |
187 184-190 |
3/3 |
| 2.75 |
25:31 |
2:06 |
8:25 |
186 182-188 |
3/3 |
| 3.00 |
27:46 |
2:14 |
8:58 |
186 184-188 |
6/3 |
| 3.25 |
30:15 |
2:29 |
9:58 |
182 178-190 |
4/3 |
| 3.50 |
32:26 |
2:11 |
8:42 |
187 184-190 |
6/3 |
| 3.75 |
34:40 |
2:15 |
9:00 |
185 184-186 |
7/3 |
| 4.00 |
36:51 |
2:11 |
8:44 |
185 182-188 |
1/6 |
| 4.25 |
39:04 |
2:13 |
8:50 |
183 178-188 |
3/0 |
| 4.50 |
41:43 |
2:39 +9
|
10:38 |
177 122-180 |
7/1 |
| 4.75 |
44:11 |
2:28 |
9:50 |
180 178-182 |
5/2 |
| 5.00 |
48:09 |
3:58 +36
|
15:53 |
151 112-182 |
6/1 |
| 5.25 |
51:03 |
2:54 |
11:35 |
160 126-180 |
3/10 |
| 5.50 |
54:18 |
3:15 |
13:00 |
151 124-182 |
5/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
89.2 |
182 |
5.2 |
48:28 |
9:22 |
| Walk |
10.8 |
128 |
0.3 |
5:51 |
17:45 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:03 |
8:14 |
49.63% |
More |
| 800m |
4:14 |
8:30 |
53.46% |
More |
| 1km |
5:17 |
8:30 |
55.65% |
More |
| Mile |
8:46 |
8:46 |
56.92% |
More |
| 5k |
27:52 |
8:58 |
62.57% |
More |
| 5 miles |
48:10 |
9:38 |
59.16% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:48 |
8:48 |
56.70 |
| 5km |
29:14 |
9:25 |
59.64 |
| 5M |
48:25 |
9:41 |
58.85 |
| 10km |
1:00:58 |
9:49 |
58.55 |
| 10M |
1:40:57 |
10:06 |
58.35 |
| Half |
2:14:24 |
10:16 |
57.30 |
| 20M |
3:30:29 |
10:31 |
57.69 |
| Mara |
4:40:14 |
10:42 |
57.47 |
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Did you wave to the former me? Also v neat pacing 😊
I always wave to the former you
See, former me would have kicked you up the bum so you should be very glad that present me lives somewhere else 😝
Hugs, it will pass but you're allowed to be miserable for a little while x
I'm sorry - it's horrible when life gets in the way of you doing what you love, and being the awesome you that you are. It will pass xxx
Have another hug and hope your day whizzes by xx
What AL said. I'm sorry. I have SO MUCH empathy (()) xxx
You will beast it next time. Because otherwise it will play on your mind and that’s Not On
No two days are ever the same and especially consecutive runs 😃