Wed 11th May 2022 at 10:37am by Rosehip

Run > Steady-State

  • drizzle
  • breezy
  • Time
    1:33:21
  • Miles
    7.34
  • Min/mi
    12:43
  • Pacing
    87%
  • WAVA
    46.70
  • Stride(cm)
    80
  • Cals
    781
  • Cadence
    158
  • BPM
    136
  • %MHR
    75.7
  • B/mi
    1734
  • Asc(m)
    47
  • Hillscore
    1
  • Surface
    Mixed

Notes & Comments

4 comments
Another 90 mins with 2 x 20 steady
Getting a bit better at judging the effort - though being several degrees cooler might have helped

Split Summary
===
1) 1m - 13:17(13:17/m) 120/131bpm [1593b/mi] 101cal
2) 0.13m - 1:43(13:44/m) 130/133bpm [1785b/mi] 13cal

3) 1m - 11:49(11:49/m) 136/143bpm [1606b/mi] 107cal
4) 0.71m - 8:11(11:29/m) 144/146bpm [1653b/mi] 77cal

5) 0.34m - 5:00(14:50/m) 136/146bpm [2018b/mi] 37cal

6) 1m - 11:49(11:49/m) 145/152bpm [1714b/mi] 112cal
7) 0.71m - 8:11(11:34/m) 149/152bpm [1724b/mi] 79cal

8) 1m - 14:13(14:13/m) 135/152bpm [1919b/mi] 104cal
9) 1m - 13:00(13:00/m) 138/143bpm [1793b/mi] 103cal
10) 0.45m - 6:08(13:32/m) 139/144bpm [1881b/mi] 48cal
13:17 1:43 11:49 8:11 5:00 11:49 8:11 14:13 13:00 6:08
Ness
Nice one! 👍
Velociraptor
Well done :)
RRR-CAZ 🇬🇧
Looks good 👍
northernslowcoach
well done :)

Pace

13% 31% 40% 15% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 3:22 3:22 13:27 103 83-128 1385 145 114-166 1/1
0.50 6:46 3:24 13:37 124 117-127 1689 155 124-166 1/0
0.75 10:01 3:15 13:00 128 121-131 1663 164 162-166 1/0
1.00 13:17 3:16 13:05 126 119-131 1648 156 126-164 1/1
1.25 16:32 3:15 13:00 126 115-133 1639 156 120-164 0/2
1.50 19:32 3:00 11:59 134 131-136 1605 166 164-168 1/2
1.75 22:28 2:56 11:45 135 133-137 1585 166 164-168 1/1
2.00 25:20 2:52 11:30 141 137-143 1621 167 164-168 1/1
2.25 28:14 2:53 11:33 143 141-145 1652 166 164-168 1/2
2.50 31:08 2:54 11:37 144 142-145 1674 166 164-168 0/1
2.75 34:01 2:53 11:33 143 140-145 1652 166 164-168 1/3
3.00 37:08 3:07 12:29 141 135-146 1760 157 122-168 3/0
3.25 40:51 3:42 14:49 134 119-142 1987 143 98-166 0/2
3.50 43:55 3:04 12:16 141 136-147 1729 166 164-168 2/1
3.75 46:53 2:58 11:52 148 147-149 1757 166 164-168 2/0
4.00 49:50 2:57 11:48 149 147-150 1758 166 164-168 3/0
4.25 52:43 2:54 11:35 150 147-152 1736 166 162-168 1/1
4.50 55:37 2:54 11:35 149 146-151 1725 167 164-170 1/3
4.75 58:29 2:51 11:26 148 146-151 1692 168 166-170 0/3
5.00 1:01:56 3:27 13:48 140 120-152 1932 144 124-170 2/1
5.25 1:05:12 3:17 13:07 130 116-137 1705 159 122-164 0/2
5.50 1:08:35 3:23 13:31 139 134-142 1878 158 124-166 1/0
5.75 1:12:08 3:33 14:12 138 129-141 1960 153 122-164 5/0
6.00 1:15:46 3:38 14:34 135 129-143 1966 144 110-166 7/0
6.25 1:19:01 3:14 12:57 136 134-138 1761 164 162-164 1/4
6.50 1:22:09 3:08 12:32 140 137-143 1756 163 158-166 1/4
6.75 1:25:28 3:20 13:18 134 131-140 1783 158 122-166 2/5
7.00 1:28:45 3:17 13:08 139 138-141 1825 164 160-166 1/2
7.25 1:32:40 3:55 +29 15:39 141 136-144 2207 151 80-228 2/1
7.33 1:33:50 1:10 13:51 135 130-138 1869 151 128-164 0/2

Heart

136/152max
  • Show Beats/Mile

Elevation

Asc 47m, Range 14m, Flat prediction 1:32:27
Elevation Graph
Biggest Climbs (m) Min/mi
14 1.4% 14:08
See your biggest climbs

Cadence

158 (228 max) Stride Length: 80cm Run: 85.5% Walk: 14.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:48 11:14 37.06% More
800m 5:40 11:24 41.00% More
1km 7:07 11:27 42.43% More
Mile 11:32 11:32 44.28% More
5k 37:14 11:59 47.91% More
5 miles 1:01:43 12:21 47.28% More
10k 1:18:09 12:35 46.80% More

Predictions

Dist Time Per Mile WAVA
1M 8:22 8:22 61.04
5km 32:58 10:37 54.13
5M 58:39 11:44 49.75
10km 1:16:18 12:17 47.93
10M 2:15:44 13:34 44.50
Half 3:08:12 14:22 41.97
20M 5:14:05 15:42 39.69
Mara 7:15:30 16:37 37.99

Bespoke Fields

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