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
Autumnleaves
Well done (I was driven to HRT in the end, not sure if you're already on it?)
northernslowcoach
Wow to opera bike man :)
Seratonin
:-(
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Pace

5% 7% 33% 34% 15% 6%

Splits

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

Elevation

Asc 30m, Range 20m, Flat prediction 40:53
Elevation Graph
Biggest Climbs (m) Min/mi
14 1.4% 9:59
See your biggest climbs

Cadence

178 (186 max) Stride Length: 92cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

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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