Thu 2nd Sep 2021 at 8:40pm by tipsku

Run > Easy
  • Time
    38:02
  • Miles
    3.89
  • Min/mi
    9:47
  • Pacing
    60%
  • WAVA
    50.16
  • Stride(cm)
    92
  • Cals
    318
  • Cadence
    180
  • BPM
    136
  • %MHR
    72.9
  • B/mi
    1332
  • Asc(m)
    21
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Garmin's workout: 38 min base
I was given a target HR of 140 +/-12 which I managed to stick to mostly, except when I had to sprint across a green light. Brief spike to 156 but I got that back under control quickly. Felt great, even after the plyometrics session with Anguie.

Split Summary
===
1) 0.62m - 5:55(9:31/m) 129/146bpm [1228b/mi] 48cal
2) 0.62m - 5:58(9:36/m) 142/153bpm [1363b/mi] 52cal
3) 0.62m - 6:15(10:04/m) 142/150bpm [1428b/mi] 55cal
4) 0.62m - 6:22(10:15/m) 136/150bpm [1395b/mi] 53cal
5) 0.62m - 5:44(9:14/m) 140/156bpm [1292b/mi] 48cal
6) 0.62m - 6:00(9:39/m) 136/151bpm [1312b/mi] 49cal
7) 0.16m - 1:46(10:49/m) 134/139bpm [1449b/mi] 13cal
8) 0m - 2(11:07/m) 133/133bpm [1479b/mi]
5:55 5:58 6:15 6:22 5:44 6:00 1:46 2
Pin Map
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0mi in 0

Pace

11% 14% 57% 16% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:16 1:16 10:07 108 82-130 1093 177 174-182 2/1
0.25 2:27 1:11 9:31 134 130-140 1275 181 178-184 2/1
0.38 3:38 1:11 9:25 138 135-143 1300 181 180-182 2/1
0.50 5:37 1:59 +54 15:52 130 111-145 2062 180 168-188 2/2
0.63 6:51 1:14 9:52 135 124-143 1333 181 176-184 2/1
0.75 8:04 1:13 9:41 143 140-146 1384 182 178-184 3/1
0.88 9:20 1:17 10:14 136 131-144 1392 179 178-182 2/1
1.00 10:27 1:07 8:53 141 138-147 1252 181 178-184 2/0
1.13 11:48 1:21 +9 10:50 147 143-153 1592 181 174-184 3/1
1.25 13:00 1:12 9:33 142 138-146 1356 181 178-184 2/1
1.38 14:13 1:13 9:44 143 138-147 1392 180 178-182 1/3
1.50 15:24 1:11 9:26 139 136-143 1311 181 180-186 2/0
1.63 16:38 1:14 9:55 143 141-147 1418 179 178-182 2/0
1.75 17:55 1:17 10:15 145 139-150 1486 179 176-182 3/0
1.88 19:17 1:22 10:58 136 133-140 1492 176 172-180 4/1
2.00 20:33 1:16 10:09 137 130-141 1389 177 174-180 5/0
2.13 21:58 1:25 11:23 142 138-149 1617 180 174-196 1/1
2.25 23:11 1:12 9:37 145 139-149 1395 180 178-184 1/2
2.38 24:23 1:12 9:35 139 138-142 1332 179 174-184 1/2
2.50 27:48 3:26 +2:08 27:26 112 91-140 3073 177 168-180 0/2
2.63 28:56 1:08 9:03 127 114-134 1150 183 178-188 1/1
2.75 30:03 1:07 8:53 140 131-146 1245 184 182-188 1/3
2.88 31:10 1:07 8:55 150 143-155 1338 183 180-188 0/4
3.00 32:21 1:11 9:26 150 138-155 1416 182 178-186 0/3
3.13 33:55 1:34 +20 12:34 135 122-141 1697 179 174-182 0/3
3.25 35:05 1:10 9:19 129 124-135 1202 180 178-182 0/3
3.38 36:16 1:12 9:34 137 136-139 1310 180 178-184 0/2
3.50 37:25 1:09 9:12 140 136-145 1287 180 176-184 1/2
3.63 38:44 1:19 10:30 140 133-151 1470 178 176-180 1/2
3.75 40:00 1:16 10:09 136 135-138 1380 177 174-178 1/3
3.88 41:18 1:18 10:24 133 128-139 1383 177 174-180 0/2
3.89 41:34 16 13:20 133 133-134 1772 173 172-174 0/0

Heart

136/155max
  • Show Beats/Mile

Elevation

Asc 21m, Range 27m, Flat prediction 37:43
Elevation Graph
Biggest Climbs (m) Min/mi
10 1.3% 10:18
See your biggest climbs

Cadence

180 (196 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.9 179 3.9 37:55 10:38
Walk 0.0 0 0 0 NAN:00:00
Still 0.3 - - 8 -
Pause 7.8 - - 3:31 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:10 8:44 40.29% More
800m 4:28 9:00 43.40% More
1km 5:46 9:17 43.90% More
Mile 9:35 9:35 45.22% More
5k 32:40 10:31 46.33% More

Predictions

Dist Time Per Mile WAVA
1M 8:30 8:30 50.96
5km 29:41 9:33 50.99
5M 50:10 10:02 49.19
10km 1:03:46 10:16 48.43
10M 1:47:49 10:47 47.06
Half 2:25:15 11:05 45.55
20M 3:51:42 11:35 44.80
Mara 5:12:08 11:55 43.97

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