Wed 27th Jul 2022 at 4:53pm by Bintmcskint
Run > Intervals
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Time
44:02
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Miles 4.37
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Min/mi 10:05
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Pacing
77%
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WAVA
56.91
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Stride(cm)
90
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Cals
349
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Cadence
178
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Asc(m)
41
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Hillscore
1
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Surface
Road
Notes & Comments
4 comments
Eddie said: WU, 3,2,1 x 2, CD
Same 3,2,1 minute efforts as a couple of weeks ago with 1 min recoveries and 3 min recovery between sets.
The body that was feeling so strong and peppy during my yoga session this morning was not the same body (and, indeed, mind) that set out on this run.
That said, once I'd warmed up (it took a while - that first 3 min effort was a bit of a slog!) this felt OK and I'm happy enough with the susbsequent efforts which look pretty consistent.
All done to feel as always
Had to do this on road as the nature trail shuts at 4pm
Split Summary
===
1) 0.87m - 10:00(11:26/m) 72cal 5.25/6.59mph
2) 0.31m - 3:00(9:50/m) 25cal 6.1/7.33mph
3) 0.1m - 1:00(10:05/m) 9cal 5.95/7.14mph
4) 0.24m - 2:00(8:15/m) 18cal 7.28/7.18mph
5) 0.1m - 1:00(9:44/m) 7cal 6.17/6.72mph
6) 0.11m - 1:00(8:45/m) 8cal 6.86/7.24mph
7) 0.09m - 1:00(10:44/m) 7cal 5.59/7.14mph
8) 0.28m - 3:00(10:45/m) 24cal 5.58/6.28mph
9) 0.33m - 3:00(9:02/m) 25cal 6.64/7.51mph
10) 0.1m - 1:00(9:56/m) 8cal 6.04/6.78mph
11) 0.25m - 2:00(8:05/m) 17cal 7.42/7.66mph
12) 0.1m - 1:00(10:28/m) 8cal 5.74/6.66mph
13) 0.12m - 1:00(8:16/m) 9cal 7.26/7.14mph
14) 0.08m - 1:00(12:30/m) 8cal 4.8/6.95mph
15) 0.27m - 3:00(11:05/m) 21cal 5.41/5.59mph
16) 1.01m - 10:00(9:55/m) 83cal 6.05/7.51mph
17) 0m - 2(15:07/m) 3.97/6.16mph
Same 3,2,1 minute efforts as a couple of weeks ago with 1 min recoveries and 3 min recovery between sets.
The body that was feeling so strong and peppy during my yoga session this morning was not the same body (and, indeed, mind) that set out on this run.
That said, once I'd warmed up (it took a while - that first 3 min effort was a bit of a slog!) this felt OK and I'm happy enough with the susbsequent efforts which look pretty consistent.
All done to feel as always
Had to do this on road as the nature trail shuts at 4pm
Split Summary
===
1) 0.87m - 10:00(11:26/m) 72cal 5.25/6.59mph
2) 0.31m - 3:00(9:50/m) 25cal 6.1/7.33mph
3) 0.1m - 1:00(10:05/m) 9cal 5.95/7.14mph
4) 0.24m - 2:00(8:15/m) 18cal 7.28/7.18mph
5) 0.1m - 1:00(9:44/m) 7cal 6.17/6.72mph
6) 0.11m - 1:00(8:45/m) 8cal 6.86/7.24mph
7) 0.09m - 1:00(10:44/m) 7cal 5.59/7.14mph
8) 0.28m - 3:00(10:45/m) 24cal 5.58/6.28mph
9) 0.33m - 3:00(9:02/m) 25cal 6.64/7.51mph
10) 0.1m - 1:00(9:56/m) 8cal 6.04/6.78mph
11) 0.25m - 2:00(8:05/m) 17cal 7.42/7.66mph
12) 0.1m - 1:00(10:28/m) 8cal 5.74/6.66mph
13) 0.12m - 1:00(8:16/m) 9cal 7.26/7.14mph
14) 0.08m - 1:00(12:30/m) 8cal 4.8/6.95mph
15) 0.27m - 3:00(11:05/m) 21cal 5.41/5.59mph
16) 1.01m - 10:00(9:55/m) 83cal 6.05/7.51mph
17) 0m - 2(15:07/m) 3.97/6.16mph
10:00 3:00 1:00 2:00 1:00 1:00 1:00 3:00 3:00 1:00 2:00 1:00 1:00 1:00 3:00 10:00 2
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 49 | 49 | 13:05 | 164 122-172 | 4/0 |
0.13 | 1:31 | 42 | 11:06 | 171 170-172 | 0/1 |
0.19 | 2:10 | 39 | 10:25 | 171 170-172 | 0/1 |
0.25 | 3:01 | 51 | 13:39 | 171 170-174 | 0/1 |
0.31 | 3:47 | 46 | 12:20 | 171 170-174 | 0/0 |
0.38 | 4:26 | 39 | 10:28 | 174 174-174 | 0/1 |
0.44 | 5:07 | 40 | 10:48 | 176 174-178 | 0/1 |
0.50 | 5:49 | 43 | 11:21 | 176 174-178 | 1/1 |
0.56 | 6:29 | 40 | 10:40 | 176 174-178 | 0/2 |
0.63 | 7:12 | 42 | 11:17 | 175 172-178 | 0/2 |
0.69 | 7:50 | 38 | 10:10 | 175 174-176 | 1/1 |
0.75 | 8:26 | 36 | 9:36 | 178 176-180 | 0/2 |
0.81 | 9:18 | 52 | 13:52 | 176 174-178 | 0/1 |
0.88 | 10:02 | 44 | 11:51 | 176 174-178 | 0/2 |
0.94 | 10:42 | 40 | 10:35 | 180 178-182 | 1/1 |
1.00 | 11:28 | 46 | 12:21 | 178 176-180 | 0/0 |
1.06 | 12:06 | 38 | 10:10 | 180 178-182 | 1/0 |
1.13 | 12:38 | 32 | 8:27 | 181 180-182 | 1/0 |
1.19 | 13:07 | 28 | 7:36 | 180 176-182 | 0/1 |
1.25 | 13:41 | 34 | 9:08 | 176 174-176 | 0/0 |
1.31 | 14:17 | 37 | 9:45 | 179 176-182 | 1/1 |
1.38 | 14:49 | 31 | 8:20 | 181 180-182 | 1/1 |
1.44 | 15:22 | 34 | 8:59 | 183 182-184 | 2/0 |
1.50 | 15:52 | 29 | 7:49 | 184 182-184 | 1/0 |
1.56 | 16:27 | 35 | 9:17 | 179 174-182 | 0/3 |
1.63 | 17:03 | 36 | 9:38 | 178 176-180 | 0/1 |
1.69 | 17:43 | 41 | 10:53 | 183 180-184 | 1/2 |
1.75 | 18:10 | 27 | 7:10 | 179 172-182 | 1/0 |
1.81 | 18:50 | 40 | 10:35 | 174 174-176 | 0/1 |
1.88 | 19:28 | 38 | 10:01 | 176 174-176 | 0/2 |
1.94 | 20:03 | 35 | 9:21 | 178 176-178 | 1/0 |
2.00 | 20:46 | 44 | 11:42 | 177 176-178 | 0/1 |
2.06 | 21:30 | 43 | 11:36 | 178 178-178 | 1/1 |
2.13 | 22:09 | 39 | 10:18 | 178 176-182 | 2/0 |
2.19 | 22:44 | 35 | 9:22 | 186 184-186 | 0/2 |
2.25 | 23:18 | 35 | 9:12 | 187 186-188 | 1/1 |
2.31 | 23:48 | 29 | 7:49 | 187 186-188 | 1/0 |
2.38 | 24:23 | 35 | 9:27 | 185 184-186 | 4/0 |
2.44 | 24:59 | 36 | 9:36 | 187 186-190 | 0/2 |
2.50 | 25:32 | 33 | 8:46 | 175 174-176 | 1/3 |
2.56 | 26:09 | 37 | 9:54 | 179 176-186 | 0/1 |
2.63 | 26:41 | 32 | 8:29 | 187 184-188 | 1/1 |
2.69 | 27:11 | 30 | 8:07 | 187 186-188 | 2/0 |
2.75 | 27:41 | 30 | 8:02 | 186 184-188 | 1/1 |
2.81 | 28:19 | 37 | 9:58 | 183 174-188 | 0/0 |
2.88 | 28:56 | 37 | 9:56 | 177 176-178 | 0/1 |
2.94 | 29:28 | 32 | 8:36 | 186 176-190 | 1/0 |
3.00 | 29:58 | 29 | 7:50 | 185 184-186 | 0/1 |
3.06 | 30:41 | 43 | 11:27 | 177 172-188 | 1/0 |
3.13 | 31:24 | 43 | 11:34 | 176 174-176 | 2/0 |
3.19 | 32:04 | 40 | 10:46 | 177 176-178 | 0/0 |
3.25 | 33:30 | 1:26 +48 | 22:51 | 171 126-178 | 2/0 |
3.31 | 34:20 | 50 | 13:25 | 178 178-178 | 2/0 |
3.38 | 34:59 | 39 | 10:19 | 178 176-180 | 3/0 |
3.44 | 35:42 | 43 | 11:22 | 180 178-180 | 2/0 |
3.50 | 36:12 | 31 | 8:12 | 180 178-180 | 0/3 |
3.56 | 36:49 | 37 | 9:45 | 179 178-180 | 0/2 |
3.63 | 37:24 | 35 | 9:27 | 178 176-180 | 0/1 |
3.69 | 37:59 | 35 | 9:13 | 179 178-180 | 0/1 |
3.75 | 38:37 | 38 | 10:15 | 177 176-180 | 1/0 |
3.81 | 39:14 | 36 | 9:41 | 178 176-180 | 2/0 |
3.88 | 39:55 | 41 | 11:03 | 179 178-180 | 1/1 |
3.94 | 40:27 | 32 | 8:37 | 179 178-180 | 0/1 |
4.00 | 41:06 | 39 | 10:23 | 180 178-182 | 2/0 |
4.06 | 41:45 | 38 | 10:14 | 181 178-184 | 2/0 |
4.13 | 42:44 | 59 +27 | 15:46 | 174 122-182 | 0/1 |
4.19 | 43:26 | 42 | 11:09 | 180 178-180 | 0/0 |
4.25 | 44:07 | 41 | 10:59 | 180 178-180 | 2/0 |
4.31 | 44:45 | 39 | 10:17 | 180 178-182 | 4/0 |
4.37 | 45:19 | 34 | 10:02 | 182 180-182 | 1/0 |
Elevation
Asc 41m,
Range 20m, Flat prediction 42:50
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
12 2.7% | 14:05 |
See your biggest climbs |
Cadence
178 (190 max)
Stride Length: 90cm
Run: 98.8%
Walk: 1.2%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:13 | 9:13 | 54.76 |
5km | 30:40 | 9:52 | 57.51 |
5M | 50:47 | 10:09 | 56.78 |
10km | 1:03:57 | 10:18 | 56.49 |
10M | 1:45:54 | 10:35 | 56.32 |
Half | 2:20:59 | 10:46 | 55.31 |
20M | 3:40:47 | 11:02 | 55.72 |
Mara | 4:53:57 | 11:13 | 55.52 |
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Funny how long it can take to feel properly warmed up.
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