Mon 9th May 2022 at 11:30am by Rosehip

Run > Steady-State

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Time
1:30:01
Miles
6.65
Min/mi
13:32
Pacing
80%
WAVA
43.68
Stride(cm)
78
Cals
715
Cadence
152
BPM
136
%MHR
75.3
B/mi
1834
Asc(m)
235
Surface
Mixed

Notes & Comments

6 comments

2x20 mins SS in a 90 min easy/endurance run
Pace dependent on ground underfoot, wind direction and number of tractors to walk around
Think the effort level/pace was better than Saturday’s being more steady than tending to tempo

Fell over 5 mins into second 20, and landed on dodgy knee - so turned around and headed nearer home in case it decided to object- think I’ve got away with it …

Looped into town for other bug for the final 30 mins, but couldn’t settle into an easy jog - changed planned loop when saw the cows on the riverbank - lots of extra walking, think I should have taken a drink.

Split Summary
===
1) 1m - 13:41(13:41/m) 117/132bpm [1601b/mi] 104cal 4.38/5.05mph
2) 0.08m - 1:19(16:12/m) 121/133bpm [1960b/mi] 8cal 3.7/4.49mph

3) 1m - 12:09(12:09/m) 139/147bpm [1689b/mi] 107cal 4.94/5.41mph
4) 0.67m - 7:51(11:42/m) 149/152bpm [1743b/mi] 74cal 5.13/5.34mph

5) 0.32m - 5:00(15:31/m) 135/151bpm [2094b/mi] 34cal 3.87/5.2mph

6) 1m - 13:18(13:18/m) 143/151bpm [1903b/mi] 109cal 4.51/5.41mph
7) 0.55m - 6:42(12:05/m) 151/154bpm [1824b/mi] 61cal 4.97/5.16mph

8) 1m - 15:23(15:23/m) 136/154bpm [2093b/mi] 107cal 3.9/5.11mph
9) 1m - 14:12(14:12/m) 139/147bpm [1974b/mi] 105cal 4.23/5.34mph

13:41 1:19 12:09 7:51 5:00 13:18 6:42 15:23 14:12 25 1

	Ness Nice one 👍
	northernslowcoach Good Monday miles
	Velociraptor Well done
	♪♫ Synge ♪♫ Hope the knee is OK?
	Rosehip I think so touches wood
	RRR-CAZ 🇬🇧 Good that the knee has survived 🙂

Pace

24%

35%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	4:08	4:08 +23	16:32	92 65-121	1520	144 118-166	2/1
0.50	7:21	3:13	12:51	121 113-126	1554	160 124-166	1/1
0.75	10:41	3:21	13:23	124 116-130	1659	157 126-164	1/1
1.00	14:05	3:24	13:36	129 126-133	1754	162 134-166	1/1
1.25	17:27	3:21	13:26	124 109-137	1665	153 126-166	1/0
1.50	20:38	3:11	12:45	138 136-140	1760	164 162-166	1/1
1.75	23:44	3:06	12:25	141 139-145	1751	164 162-168	2/2
2.00	26:37	2:53	11:32	145 143-147	1672	166 164-168	1/3
2.25	29:32	2:55	11:40	147 144-148	1716	167 164-168	1/1
2.50	32:21	2:49	11:17	150 148-151	1692	169 168-170	1/2
2.75	35:22	3:01	12:02	150 148-152	1806	166 162-168	3/0
3.00	39:05	3:43	14:51	140 128-148	2078	136 80-168	2/2
3.25	43:25	4:20 +41	17:21	127 112-143	2204	143 118-166	1/2
3.50	47:18	3:54 +34	15:34	141 130-146	2196	162 160-164	1/1
3.75	50:34	3:16	13:03	145 138-148	1891	163 162-166	1/1
4.00	53:55	3:21	13:24	148 146-151	1983	161 122-166	4/0
4.25	57:05	3:10	12:40	148 146-151	1875	164 160-168	0/3
4.50	1:00:07	3:02	12:09	151 150-152	1834	165 162-168	1/2
4.75	1:03:26	3:19	13:16	141 125-154	1872	152 124-168	0/3
5.00	1:06:51	3:24	13:38	137 127-146	1867	154 130-166	2/0
5.25	1:11:20	4:30 +33	17:59	137 123-144	2463	139 110-166	2/2
5.50	1:15:26	4:05	16:21	134 120-142	2191	130 80-168	1/2
5.75	1:19:15	3:49	15:17	137 125-145	2095	145 118-166	4/0
6.00	1:22:44	3:29	13:57	141 132-146	1967	154 126-166	2/3
6.25	1:26:23	3:39	14:35	137 133-141	1999	145 124-166	3/3
6.50	1:30:10	3:47	15:09	134 123-144	2030	139 118-166	0/2
6.65	1:32:13	2:03	13:27	140 132-147	1883	150 124-166	1/1

Heart

136/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 235m, Range 7m, Flat prediction 1:30:01

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

152 (170 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.3	164	5.5	1:09:19	12:45
Walk	24.0	124	1.2	22:18	19:03
Still	0.0	-	-	2	-
Pause	0.6	-	-	34	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:48	11:17	36.89%	More
800m	5:43	11:29	40.72%	More
1km	7:07	11:28	42.42%	More
Mile	11:37	11:37	43.96%	More
5k	40:37	13:04	43.93%	More
5 miles	1:06:02	13:12	44.19%	More
10k	1:24:57	13:40	43.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:05	9:05	56.22
5km	35:50	11:32	49.80
5M	1:03:44	12:45	45.78
10km	1:22:55	13:21	44.10
10M	2:27:30	14:45	40.95
Half	3:24:31	15:37	38.62
20M	5:41:19	17:04	36.52
Mara	7:53:16	18:04	34.96

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stride length
cadence