Thu 2nd Sep 2021 at 8:51am by fetcheveryone
Run > Tempo
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Time
46:45
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Miles 5.27
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Min/mi 8:52
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Pacing
90%
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WAVA
51.62
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Stride(cm)
106
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Cals
637
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Cadence
171
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BPM
154
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%MHR
83.2
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B/mi 1365
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Asc(m)
23
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Surface
Road
Notes & Comments
5 comments
1.5 miles in the middle, aiming for just inside 8mins/mile, then a running recovery. Pesky shoelace untied just before my effort began, but better than during. I think I’m pleased, but will know more once I’ve stopped sweating
EDIT: So I'm pleased that I held out for a bit further, but here are some things for me to consider. Firstly, just inside 8min/mi is usually around my threshold HR (164bpm), but it's been more like 171bpm for these last two runs. I should probably slow down to maybe 8:10 for a bit, just to see if I can pitch them right, and to help me feel I've got a bit more in the tank. But I'm still pleased, and "having done speedwork" is one of the best feelings Now to work on hollowing out the grey bit between the easy runs and the speedier runs. Oh, and bringing balance to the force. That too.
Split Summary
===
1) 1m - 9:24(9:24/m) 129/151bpm [1212b/mi] 104cal 6.39/6.85mph
2) 1m - 8:58(8:58/m) 152/162bpm [1364b/mi] 122cal 6.69/7.76mph
3) 1m - 7:48(7:48/m) 169/173bpm [1319b/mi] 118cal 7.69/8.08mph
4) 1m - 8:37(8:37/m) 167/174bpm [1439b/mi] 126cal 6.96/7.78mph
5) 1m - 9:24(9:24/m) 160/165bpm [1505b/mi] 132cal 6.38/6.8mph
6) 0.27m - 2:34(9:20/m) 159/161bpm [1483b/mi] 35cal 6.43/6.72mph
EDIT: So I'm pleased that I held out for a bit further, but here are some things for me to consider. Firstly, just inside 8min/mi is usually around my threshold HR (164bpm), but it's been more like 171bpm for these last two runs. I should probably slow down to maybe 8:10 for a bit, just to see if I can pitch them right, and to help me feel I've got a bit more in the tank. But I'm still pleased, and "having done speedwork" is one of the best feelings
Now to work on hollowing out the grey bit between the easy runs and the speedier runs. Oh, and bringing balance to the force. That too. Split Summary
===
1) 1m - 9:24(9:24/m) 129/151bpm [1212b/mi] 104cal 6.39/6.85mph
2) 1m - 8:58(8:58/m) 152/162bpm [1364b/mi] 122cal 6.69/7.76mph
3) 1m - 7:48(7:48/m) 169/173bpm [1319b/mi] 118cal 7.69/8.08mph
4) 1m - 8:37(8:37/m) 167/174bpm [1439b/mi] 126cal 6.96/7.78mph
5) 1m - 9:24(9:24/m) 160/165bpm [1505b/mi] 132cal 6.38/6.8mph
6) 0.27m - 2:34(9:20/m) 159/161bpm [1483b/mi] 35cal 6.43/6.72mph
9:24 8:58 7:48 8:37 9:24 2:34
0mi in 0
Pace
| 20% | 25% | 25% | 9% | 18% | 4% |
Splits
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You managed that quite well.
Thanks chief
Would the HR be higher if there is a lack of tempo and interval training?
I think it all ties together - so the main thing is to keep at it
👍