Mon 27th Dec 2021 at 4:17pm by tipsku
Run > Easy
-
Time
30:19
-
Miles
3.00
-
Min/mi
10:06
-
Pacing
85%
-
WAVA
48.14
-
Stride(cm)
90
-
Cals
247
-
Cadence
176
-
BPM
135
-
%MHR
71.9
-
B/mi
1360
-
Asc(m)
20
-
Hillscore
2
-
Surface
Road
Notes & Comments
Training 2: 3 mi easy run
Taking on the first training run of the plan, going easy for 3 miles. What I like about this is that it doesn't ask me to run at a certain pace but just lets me run in zone 2 without complaining about my pace being too slow. I think Amy may be a great coaching programme
Split Summary
===
1) 0.62m - 6:08(9:52/m) 132/143bpm [1302b/mi] 50cal
2) 0.62m - 6:11(9:57/m) 140/147bpm [1393b/mi] 54cal
3) 0.62m - 6:28(10:24/m) 137/145bpm [1425b/mi] 54cal
4) 0.62m - 6:21(10:14/m) 134/142bpm [1370b/mi] 49cal
5) 0.51m - 5:11(10:05/m) 136/142bpm [1372b/mi] 40cal
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:06 |
1:06 |
8:52 |
108 69-136 |
958 |
177 170-184 |
2/1 |
0.25 |
2:24 |
1:18 |
10:22 |
136 132-138 |
1411 |
174 170-178 |
4/0 |
0.38 |
3:38 |
1:14 |
9:51 |
139 136-142 |
1370 |
177 176-180 |
3/1 |
0.50 |
4:52 |
1:14 |
9:49 |
136 134-139 |
1335 |
176 174-180 |
3/1 |
0.63 |
6:09 |
1:18 |
10:21 |
136 134-139 |
1407 |
178 174-182 |
2/0 |
0.75 |
7:21 |
1:12 |
9:32 |
141 134-144 |
1344 |
178 174-182 |
3/2 |
0.88 |
8:37 |
1:16 |
10:08 |
142 137-147 |
1438 |
176 172-180 |
3/1 |
1.00 |
9:51 |
1:14 |
9:55 |
136 133-139 |
1350 |
176 172-184 |
2/1 |
1.13 |
11:09 |
1:17 |
10:19 |
141 138-143 |
1455 |
177 174-180 |
2/1 |
1.25 |
12:23 |
1:14 |
9:52 |
140 139-142 |
1381 |
177 176-180 |
2/1 |
1.38 |
13:42 |
1:20 |
10:37 |
141 137-145 |
1497 |
177 174-188 |
4/0 |
1.50 |
14:56 |
1:14 |
9:49 |
140 138-144 |
1373 |
177 174-182 |
2/2 |
1.63 |
16:17 |
1:21 |
10:46 |
131 124-138 |
1410 |
175 172-178 |
0/1 |
1.75 |
17:33 |
1:16 |
10:11 |
138 127-144 |
1406 |
178 174-182 |
0/2 |
1.88 |
18:54 |
1:21 |
10:48 |
136 131-139 |
1469 |
177 174-180 |
2/2 |
2.00 |
20:09 |
1:15 |
9:58 |
135 131-138 |
1345 |
176 174-180 |
1/2 |
2.13 |
21:21 |
1:12 |
9:40 |
134 131-138 |
1295 |
178 174-186 |
1/2 |
2.25 |
22:58 |
1:37 +19
|
12:56 |
133 125-141 |
1721 |
176 170-184 |
1/2 |
2.38 |
24:25 |
1:26 +6
|
11:31 |
135 132-142 |
1555 |
173 142-178 |
2/1 |
2.50 |
25:42 |
1:17 |
10:17 |
136 132-139 |
1399 |
176 174-178 |
0/2 |
2.63 |
26:54 |
1:12 |
9:39 |
138 134-140 |
1332 |
176 172-182 |
2/2 |
2.75 |
28:09 |
1:15 |
9:57 |
138 136-141 |
1374 |
177 172-180 |
0/3 |
2.88 |
29:57 |
1:48 +31
|
14:22 |
127 104-140 |
1825 |
173 118-180 |
1/2 |
3.00 |
31:17 |
1:20 |
10:42 |
138 135-142 |
1477 |
175 164-180 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.7 |
176 |
3 |
30:14 |
10:25 |
Walk |
0.4 |
135 |
0 |
7 |
16:02 |
Pause |
2.9 |
- |
- |
56 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:19 |
37.77% |
More |
800m |
4:45 |
9:34 |
40.83% |
More |
1km |
6:04 |
9:45 |
41.81% |
More |
Mile |
9:47 |
9:47 |
44.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:01 |
9:01 |
48.04 |
5km |
31:31 |
10:09 |
48.03 |
5M |
53:17 |
10:39 |
46.31 |
10km |
1:07:44 |
10:54 |
45.59 |
10M |
1:54:33 |
11:27 |
44.29 |
Half |
2:34:20 |
11:47 |
42.87 |
20M |
4:06:15 |
12:19 |
42.16 |
Mara |
5:31:47 |
12:40 |
41.36 |
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