Wed 1st Sep 2021 at 10:53pm by tipsku

Run > Tempo

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Time
48:47
Miles
5.37
Min/mi
9:05
Pacing
80%
WAVA
54.43
Stride(cm)
99
Cals
447
Cadence
179
BPM
153
%MHR
81.6
B/mi
1386
Asc(m)
25
Surface
Road

Notes & Comments

Garmin's suggested workout: 10 WU, 3x 8 min threshold with 2 min recoveries, 10 CD
I wanted to see where I stood after the ultra. I estimated threshold pace to be about 8 min/mi and that turned out to be right. Still a bit to go to hit the paces for a 1:40 HM. I think I can resume the programme next week.

Split Summary
===
1) 0.62m - 6:05(9:47/m) 126/144bpm [1233b/mi] 49cal
2) 0.42m - 3:55(9:18/m) 148/155bpm [1375b/mi] 36cal
3) 0.62m - 5:02(8:05/m) 163/171bpm [1319b/mi] 51cal
4) 0.38m - 2:58(7:55/m) 166/170bpm [1314b/mi] 30cal
5) 0.16m - 2:00(12:09/m) 148/168bpm [1797b/mi] 16cal
6) 0.62m - 4:56(7:57/m) 165/170bpm [1312b/mi] 51cal
7) 0.38m - 3:04(8:08/m) 166/169bpm [1349b/mi] 31cal
8) 0.15m - 2:00(13:43/m) 145/165bpm [1988b/mi] 14cal
9) 0.62m - 4:56(7:57/m) 165/170bpm [1311b/mi] 51cal
10) 0.38m - 3:04(8:07/m) 166/168bpm [1349b/mi] 31cal
11) 0.62m - 6:25(10:19/m) 152/165bpm [1568b/mi] 55cal
12) 0.33m - 3:35(10:51/m) 143/149bpm [1552b/mi] 27cal
13) 0.07m - 47(10:44/m) 140/142bpm [1504b/mi] 5cal

6:05 3:55 5:02 2:58 2:00 4:56 3:04 2:00 4:56 3:04 6:25 3:35 47

Pin Map

0mi in 0

Pace

16%

17%

20%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:28	2:28	9:54	121 88-139	1197	179 174-182	4/1
0.50	5:13	2:45 +20	11:00	128 117-143	1409	179 174-184	4/1
0.75	7:40	2:26	9:46	137 123-145	1337	179 176-184	4/2
1.00	9:55	2:15	9:02	150 146-153	1354	181 178-184	6/1
1.25	12:33	2:38 +32	10:32	156 143-164	1644	182 178-188	6/1
1.50	14:33	1:59	7:57	166 156-171	1321	185 182-190	7/1
1.75	16:33	2:01	8:02	166 165-167	1335	185 182-188	4/1
2.00	18:48	2:15 +16	8:58	166 161-170	1489	185 178-190	3/2
2.25	21:27	2:40	10:38	151 135-169	1606	162 126-192	4/3
2.50	23:29	2:02	8:07	166 160-170	1348	186 180-190	3/1
2.75	25:27	1:58	7:53	166 165-168	1308	184 180-188	3/2
3.00	27:29	2:01	8:04	167 166-169	1348	185 180-188	3/2
3.25	29:44	2:15	9:01	164 157-166	1478	179 126-188	1/7
3.50	32:15	2:31	10:05	145 125-168	1462	164 122-190	1/3
3.75	34:16	2:01	8:02	169 167-170	1359	186 184-188	3/3
4.00	36:18	2:03	8:11	166 165-168	1359	185 182-190	1/3
4.25	38:24	2:05	8:21	166 164-168	1387	183 180-186	0/7
4.50	40:43	2:19	9:17	161 154-165	1496	181 174-188	1/6
4.75	43:19	2:36	10:23	149 147-153	1548	176 172-180	1/4
5.00	46:18	2:59 +21	11:55	149 145-152	1776	177 174-180	2/4
5.25	48:57	2:39	10:37	142 136-147	1509	178 172-180	1/3
5.37	50:15	1:18	10:44	141 140-143	1514	176 174-180	0/3

Heart

153/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 25m, Range 33m, Flat prediction 48:47

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

179 (192 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.7	181	5.2	45:59	9:07
Walk	5.1	128	0.2	2:37	15:28
Still	0.3	-	-	10	-
Pause	2.9	-	-	1:29	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:42	45.75%	More
800m	3:54	7:51	49.76%	More
1km	4:53	7:52	51.85%	More
Mile	8:01	8:01	54.00%	More
5k	26:36	8:34	56.91%	More
5 miles	46:14	9:15	53.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	56.75
5km	26:40	8:35	56.76
5M	45:05	9:01	54.73
10km	57:19	9:13	53.88
10M	1:36:55	9:42	52.35
Half	2:10:35	9:58	50.67
20M	3:28:21	10:25	49.82
Mara	4:40:43	10:43	48.89

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