Thu 4th Aug 2022 at 4:49pm by Bintmcskint
Run > Progressive
-
Time
41:01
-
Miles
4.18
-
Min/mi
9:49
-
Pacing
88%
-
WAVA
58.39
-
Stride(cm)
92
-
Cals
355
-
Cadence
178
-
Asc(m)
30
-
Hillscore
1
-
Surface
Road
Notes & Comments
3 comments
Eddie said: 2 x Progressive Blocks
Keep these relatively easy, just moving through the gears don't destroy the legs before tomorrow!*
*I have a Zwift workout first thing tomorrow morning
Warm up 5 min @ 3-4 RPE
5 min @ 4-5 RPE
5 min @ 5-6 RPE
3 min @ 6-7 RPE
Recovery 5 min @ 3-4 RPE
5 min @ 4-5 RPE
5 min @ 5-6 RPE
3 min @ 6-7 RPE
Cool Down 5 min @ 3-4 RPE
Radiator grill route so net downhill on the way out and net uphill on the way back. Progression still there, though, and all done to feel as usual, so I'm happy with that.
Still struggling with the sudden increase in menopause crap (seriously frustrating as it's been 6 years now and I thought I was through the worst of it). It is energy sapping and frustrating.
Was passed by an elderly chap on a bike blasting opera out of some seriously loud speakers.
Split Summary
===
1) 0.44m - 5:00(11:25/m) 35cal 5.26/6.55mph
2) 0.54m - 5:00(9:14/m) 45cal 6.5/7.31mph
3) 0.56m - 5:00(8:53/m) 48cal 6.76/7.87mph
4) 0.35m - 3:00(8:36/m) 28cal 6.98/8.16mph
5) 0.48m - 5:00(10:30/m) 42cal 5.72/7.35mph
6) 0.51m - 5:00(9:53/m) 44cal 6.07/6.78mph
7) 0.52m - 5:00(9:38/m) 45cal 6.23/7.22mph
8) 0.32m - 3:00(9:19/m) 27cal 6.44/6.99mph
9) 0.47m - 5:00(10:43/m) 41cal 5.6/7.14mph
10) 0m - 1(14:03/m) 4.28/5.68mph
5:00 5:00 5:00 3:00 5:00 5:00 5:00 3:00 5:00 1
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:29 |
1:29 |
11:55 |
170 168-172 |
3/3 |
0.25 |
2:49 |
1:20 |
10:36 |
171 170-172 |
0/2 |
0.38 |
4:19 |
1:30 |
11:58 |
172 170-174 |
0/2 |
0.50 |
5:34 |
1:15 |
10:00 |
175 174-176 |
1/1 |
0.63 |
6:46 |
1:12 |
9:35 |
175 174-176 |
2/3 |
0.75 |
7:55 |
1:09 |
9:13 |
175 172-176 |
0/4 |
0.88 |
9:08 |
1:13 |
9:47 |
175 172-176 |
1/2 |
1.00 |
10:11 |
1:03 |
8:25 |
177 176-178 |
0/2 |
1.13 |
11:18 |
1:07 |
8:53 |
178 176-180 |
1/2 |
1.25 |
12:26 |
1:08 |
9:02 |
178 176-180 |
0/1 |
1.38 |
13:28 |
1:03 |
8:23 |
178 176-180 |
3/2 |
1.50 |
14:35 |
1:07 |
8:55 |
177 176-180 |
1/2 |
1.63 |
15:43 |
1:07 |
8:57 |
183 178-186 |
2/1 |
1.75 |
16:48 |
1:05 |
8:43 |
185 184-186 |
3/1 |
1.88 |
17:51 |
1:04 |
8:28 |
183 180-186 |
0/4 |
2.00 |
19:10 |
1:19 |
10:31 |
177 174-186 |
3/0 |
2.13 |
20:25 |
1:15 |
9:56 |
177 176-178 |
0/4 |
2.25 |
21:46 |
1:21 |
10:48 |
178 176-178 |
2/2 |
2.38 |
23:05 |
1:19 |
10:31 |
178 176-180 |
4/0 |
2.50 |
24:23 |
1:18 |
10:25 |
178 176-180 |
1/3 |
2.63 |
25:35 |
1:12 |
9:39 |
179 178-180 |
4/2 |
2.75 |
26:49 |
1:14 |
9:51 |
179 176-182 |
0/2 |
2.88 |
28:00 |
1:11 |
9:29 |
179 178-180 |
3/1 |
3.00 |
29:09 |
1:09 |
9:15 |
180 178-180 |
3/1 |
3.13 |
30:16 |
1:06 |
8:51 |
180 178-182 |
2/2 |
3.25 |
31:38 |
1:22 |
10:58 |
180 178-182 |
2/2 |
3.38 |
32:50 |
1:12 |
9:40 |
181 180-182 |
3/1 |
3.50 |
34:02 |
1:12 |
9:34 |
183 180-186 |
2/1 |
3.63 |
35:11 |
1:09 |
9:09 |
182 180-184 |
3/1 |
3.75 |
36:27 |
1:16 |
10:11 |
182 176-186 |
7/0 |
3.88 |
37:46 |
1:19 |
10:30 |
177 174-178 |
1/4 |
4.00 |
39:04 |
1:18 |
10:26 |
178 176-180 |
1/0 |
4.13 |
40:21 |
1:17 |
10:18 |
179 176-180 |
3/0 |
4.18 |
41:02 |
41 |
11:31 |
179 178-180 |
1/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:33 |
48.30% |
More |
800m |
4:18 |
8:39 |
53.31% |
More |
1km |
5:22 |
8:39 |
55.45% |
More |
Mile |
8:43 |
8:43 |
57.91% |
More |
5k |
29:24 |
9:28 |
60.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:00 |
9:00 |
56.08 |
5km |
29:57 |
9:38 |
58.89 |
5M |
49:36 |
9:55 |
58.13 |
10km |
1:02:26 |
10:03 |
57.86 |
10M |
1:43:24 |
10:20 |
57.68 |
Half |
2:17:40 |
10:31 |
56.65 |
20M |
3:35:35 |
10:47 |
57.07 |
Mara |
4:47:01 |
10:57 |
56.87 |
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Well done (I was driven to HRT in the end, not sure if you're already on it?)
Wow to opera bike man