Wed 19th Jan 2022 at 7:06am by geordiegirl

Run > General
  • Time
    49:30
  • Miles
    4.50
  • Min/mi
    11:00
  • Pacing
    85%
  • WAVA
    49.84
  • Stride(cm)
    90
  • Cals
    525
  • Cadence
    162
  • BPM
    156
  • %MHR
    91
  • B/mi
    1712
  • Asc(m)
    108
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

1 comments
Week 1 - Run 2

Same session as yesterday but got some what confused with garmin I loaded the workout to my watch it buzzed to change from 20m warm up to 2m at pace but not at end of 2 mins. So ended off with a 3rd 3min set and no over time on other bits. Also managed to mess up route as the hard bits hit in the inclines (with a headwind) so not as fast intervals as yesterday. Good fun though.

Split Summary
===
1) 1m - 10:54(10:54/m) 138/164bpm [1504b/mi] 110cal
2) 0.83m - 9:06(11:00/m) 143/160bpm [1574b/mi] 91cal
3) 0.5m - 5:26(10:55/m) 168/179bpm [1835b/mi] 61cal
4) 0.37m - 3:53(10:29/m) 163/176bpm [1710b/mi] 43cal
5) 0.22m - 2:01(9:10/m) 162/171bpm [1486b/mi] 23cal
6) 0.27m - 3:08(11:44/m) 172/177bpm [2017b/mi] 36cal
7) 1m - 11:32(11:32/m) 165/178bpm [1903b/mi] 125cal
8) 0.31m - 3:28(11:05/m) 162/170bpm [1795b/mi] 36cal
9) 0m - 2(6:19/m) 161/161bpm [1017b/mi]
10:54 9:06 5:26 3:53 2:01 3:08 11:32 3:28 2
Evangel
I am thoroughly confused, but good running anyway!
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Pace

10% 23% 31% 28% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:28 1:28 11:43 121 99-135 1417 164 108-170 1/1
0.25 2:50 1:22 10:57 137 123-149 1501 166 162-170 2/2
0.38 4:17 1:27 11:34 157 146-164 1816 165 144-168 7/1
0.50 5:38 1:22 10:52 145 135-157 1576 167 164-170 4/3
0.63 7:05 1:26 11:30 135 131-141 1553 160 110-174 2/5
0.75 8:23 1:19 10:31 138 135-142 1451 168 166-170 1/5
0.88 9:42 1:18 10:26 136 133-139 1418 168 164-170 0/8
1.00 10:54 1:13 9:43 133 131-134 1292 170 168-172 0/11
1.13 12:14 1:20 10:40 133 130-137 1419 166 164-168 1/6
1.25 13:35 1:21 10:48 143 139-146 1544 165 162-166 0/7
1.38 14:57 1:22 10:54 135 124-143 1471 164 162-166 0/7
1.50 16:28 1:31 12:07 139 128-151 1684 158 118-168 8/2
1.63 17:54 1:26 11:25 149 144-153 1701 163 118-168 2/5
1.75 19:09 1:15 9:59 150 148-153 1498 165 110-172 5/2
1.88 20:30 1:21 10:49 159 152-170 1720 167 162-174 4/5
2.00 21:37 1:07 8:57 171 169-175 1531 178 172-182 0/6
2.13 23:00 1:23 11:02 166 159-170 1832 159 102-182 5/4
2.25 24:46 1:46 +7 14:09 165 149-175 2334 152 114-174 14/0
2.38 26:05 1:19 10:32 174 168-179 1833 167 116-176 3/5
2.50 27:15 1:11 9:26 162 157-168 1528 173 170-176 1/8
2.63 28:34 1:18 10:26 159 155-163 1659 162 120-178 6/1
2.75 30:25 1:51 +27 14:51 163 154-168 2422 165 118-182 2/6
2.88 31:33 1:08 9:03 163 157-170 1476 175 136-182 5/0
3.00 32:55 1:22 10:59 171 169-172 1877 161 110-176 4/1
3.13 34:28 1:32 12:19 173 168-175 2130 154 74-174 9/0
3.25 36:01 1:33 12:27 172 167-177 2141 148 114-172 5/2
3.38 37:24 1:23 11:05 168 160-178 1862 159 120-170 4/4
3.50 38:48 1:24 11:10 165 160-170 1842 152 60-168 4/2
3.63 40:16 1:28 11:47 164 160-168 1932 152 116-170 6/2
3.75 41:30 1:13 9:47 161 158-171 1576 171 168-172 1/8
3.88 43:03 1:33 12:24 163 152-170 2022 155 108-172 3/3
4.00 44:40 1:37 12:55 167 162-170 2157 146 116-166 8/2
4.13 46:01 1:21 10:50 167 163-170 1810 162 120-174 8/4
4.25 47:23 1:22 10:57 165 160-170 1808 160 118-174 2/2
4.38 48:41 1:18 10:25 161 157-166 1677 168 164-172 2/3
4.50 50:05 1:24 11:21 162 158-165 1837 164 118-168 3/5

Heart

156/179max
  • Show Beats/Mile

Elevation

Asc 108m, Range 52m, Flat prediction 48:30
Elevation Graph
Biggest Climbs (m) Min/mi
22 9.0% 12:41
16 4.1% 12:18
10 5.0% 13:03
10 2.8% 11:01
See your biggest climbs

Cadence

162 (182 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.5 168 4.2 44:15 10:38
Walk 10.3 118 0.3 5:12 18:12
Still 0.1 - - 4 -
Pause 1.1 - - 34 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:18 9:15 42.94% More
800m 4:56 9:56 44.00% More
1km 6:25 10:19 44.11% More
Mile 10:35 10:35 45.55% More
5k 34:09 11:00 49.34% More

Predictions

Dist Time Per Mile WAVA
1M 9:22 9:22 51.49
5km 32:51 10:34 51.30
5M 55:37 11:07 49.48
10km 1:10:45 11:23 48.71
10M 1:59:48 11:59 47.42
Half 2:41:31 12:20 45.95
20M 4:18:00 12:54 45.30
Mara 5:47:52 13:17 44.52

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