Sat 22nd Jan 2022 at 3:23pm by tipsku

Run > Steady-State

Follow User
0 👍

Time
57:20
Miles
6.08
Min/mi
9:26
Pacing
85%
WAVA
52.69
Stride(cm)
96
Cals
529
Cadence
179
BPM
145
%MHR
77.8
B/mi
1371
Asc(m)
121
Hillscore
10
Surface
Road

Notes & Comments

Training 17: 3 mile steady state run
1.5 mile warm up, 3 miles at pace, 1.5 mile cool down but mostly uphill. Got 123 metres, the first run over 100 since my 50k in December. Making the most of my days in hilly Oberschwaben

Split Summary
===
1) 0.62m - 6:32(10:31/m) 130/144bpm [1367b/mi] 57cal
2) 0.62m - 6:14(10:03/m) 141/146bpm [1416b/mi] 53cal
3) 0.26m - 2:23(9:18/m) 145/149bpm [1347b/mi] 21cal
4) 0.62m - 5:23(8:40/m) 148/155bpm [1283b/mi] 50cal
5) 0.62m - 5:17(8:31/m) 150/158bpm [1277b/mi] 53cal
6) 0.62m - 5:22(8:38/m) 150/161bpm [1296b/mi] 51cal
7) 0.62m - 5:14(8:25/m) 148/155bpm [1246b/mi] 53cal
8) 0.51m - 4:26(8:38/m) 153/161bpm [1320b/mi] 44cal
9) 0.62m - 6:23(10:17/m) 148/156bpm [1521b/mi] 57cal
10) 0.62m - 6:16(10:06/m) 150/162bpm [1514b/mi] 57cal
11) 0.26m - 2:52(11:07/m) 147/151bpm [1635b/mi] 26cal
12) 0.08m - 56(11:20/m) 143/150bpm [1622b/mi] 7cal

6:32 6:14 2:23 5:23 5:17 5:22 5:14 4:26 6:23 6:16 2:52 56

Pin Map

0mi in 0

Pace

20%

25%

40%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:45	2:45	11:01	118 84-142	1300	174 168-180	7/1
0.50	5:22	2:37	10:26	139 135-144	1451	173 170-176	16/0
0.75	7:49	2:27	9:50	140 134-146	1376	176 172-178	9/1
1.00	10:20	2:31	10:03	141 136-146	1418	176 174-180	6/6
1.25	12:51	2:31	10:02	143 140-146	1436	177 174-184	7/6
1.50	15:10	2:19	9:16	145 142-149	1343	178 176-182	7/7
1.75	17:18	2:09	8:34	148 143-153	1268	180 178-184	4/3
2.00	19:31	2:13	8:51	148 141-154	1311	179 176-182	1/14
2.25	21:38	2:07	8:29	147 143-152	1248	180 178-186	8/6
2.50	23:50	2:12	8:46	150 146-153	1316	181 176-186	2/7
2.75	25:54	2:04	8:16	152 147-158	1255	185 182-190	3/4
3.00	28:06	2:12	8:48	158 155-161	1391	181 176-188	6/1
3.25	30:53	2:47 +40	11:10	147 133-158	1640	183 176-190	6/8
3.50	33:00	2:07	8:26	139 136-142	1173	184 178-188	12/1
3.75	35:05	2:05	8:19	146 141-155	1215	184 180-188	4/3
4.00	37:13	2:09	8:35	153 151-155	1314	182 176-186	6/4
4.25	39:22	2:08	8:34	153 148-156	1309	179 176-182	3/5
4.50	41:32	2:10	8:41	154 149-161	1337	180 178-186	1/5
4.75	44:02	2:30	9:59	148 143-155	1478	178 176-180	10/1
5.00	46:39	2:37	10:29	148 145-153	1552	177 174-180	9/2
5.25	49:04	2:25	9:40	148 144-150	1431	179 176-188	4/12
5.50	51:37	2:33	10:11	150 145-157	1527	178 176-186	14/0
5.75	54:16	2:39	10:36	153 144-162	1621	179 176-186	8/0
6.00	57:03	2:47	11:08	147 143-150	1637	176 174-180	7/1
6.08	58:01	58 +1	11:42	142 139-149	1661	174 172-176	0/1

Heart

145/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 121m, Range 63m, Flat prediction 52:42

Elevation Graph

Biggest Climbs (m)	Min/mi
36 2.5%	10:20
32 2.5%	10:43
19 2.7%	10:32
12 2.7%	11:07
See your biggest climbs

Cadence

179 (190 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	178	6.1	57:18	9:32
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	3	-
Pause	1.1	-	-	40	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:12	42.96%	More
800m	4:08	8:18	47.03%	More
1km	5:11	8:20	48.88%	More
Mile	8:27	8:27	51.31%	More
5k	27:21	8:48	55.33%	More
5 miles	46:10	9:14	53.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:49	7:49	55.42
5km	27:20	8:48	55.38
5M	46:12	9:14	53.41
10km	58:44	9:27	52.58
10M	1:39:17	9:56	51.10
Half	2:13:45	10:13	49.47
20M	3:33:21	10:40	48.66
Mara	4:47:26	10:58	47.74

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry

Snow/ice
water
wind