Tue 9th Aug 2022 at 7:13am by geordiegirl

Run > Steady-State

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Time
53:04
Miles
5.00
Min/mi
10:37
Pacing
76%
WAVA
51.88
Stride(cm)
95
Cals
570
Cadence
160
BPM
149
%MHR
87.3
B/mi
1584
Asc(m)
91
Hillscore
8
Surface
Road

Notes & Comments

3 comments

Surge blocks 20min warm up 20min effort 10min cool down

Did some barefoot but the ground was particularly rough and cold! I’ll keep barefooting for night runs.

Really enjoyed doing a session rather than just running def the right thing to make effort in getting back to it. (I was going to pay for another block but I have 12 weeks worth might as well use them!)

Split Summary
===
1) 1m - 12:00(12:00/m) 134/147bpm [1607b/mi] 115cal
2) 0.74m - 8:00(10:50/m) 140/153bpm [1516b/mi] 80cal
3) 1m - 9:11(9:11/m) 152/161bpm [1395b/mi] 105cal
4) 1m - 9:32(9:32/m) 158/172bpm [1506b/mi] 109cal
5) 0.12m - 1:17(11:09/m) 153/170bpm [1707b/mi] 13cal
6) 0.82m - 10:00(12:08/m) 161/170bpm [1954b/mi] 110cal
7) 0.33m - 3:13(9:39/m) 164/170bpm [1581b/mi] 38cal

12:00 8:00 9:11 9:32 1:17 10:00 3:13

	Ness Nice morning run
	geordiegirl Thanks Ness back to training properly loved it!!
	Evangel That seems to have been a good run; a nice time of day too.

Pin Map

0mi in 0

Pace

22%

14%

19%

16%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:24	3:24 +17	13:35	121 70-147	1643	154 98-170	3/1
0.50	6:11	2:48	11:11	137 127-147	1532	154 98-172	8/1
0.75	9:01	2:50	11:20	136 132-143	1541	155 106-170	1/6
1.00	12:33	3:31 +17	14:05	140 134-146	1971	149 112-180	4/2
1.25	16:07	3:34 +41	14:17	135 109-148	1929	166 88-186	7/1
1.50	18:47	2:40	10:39	139 113-152	1481	164 114-174	0/12
1.75	21:19	2:32	10:09	141 136-148	1430	167 160-178	8/2
2.00	23:35	2:17	9:06	150 137-155	1366	177 168-184	0/13
2.25	26:05	2:30 +16	9:58	151 142-158	1505	173 112-180	0/14
2.50	28:18	2:13	8:53	149 146-153	1324	177 170-182	1/14
2.75	30:45	2:27	9:49	157 152-161	1540	169 70-182	1/9
3.00	33:01	2:16	9:02	156 154-158	1410	176 162-184	0/11
3.25	36:09	3:08 +42	12:32	155 137-159	1944	166 94-182	3/3
3.50	38:27	2:18	9:11	152 133-163	1395	169 96-186	7/0
3.75	41:06	2:39	10:36	168 164-172	1781	154 102-182	6/2
4.00	44:16	3:10 +22	12:41	154 147-161	1954	158 116-170	16/0
4.25	47:57	3:41 +30	14:44	159 150-168	2341	147 100-170	14/1
4.50	50:59	3:02	12:09	165 158-170	2006	148 110-172	10/0
4.75	53:41	2:42	10:46	165 161-169	1777	155 114-178	9/5
5.00	56:15	2:34 +6	10:16	164 159-170	1685	164 100-178	1/5
5.01	56:23	8	10:19	165 165-165	1702	176 176-176	0/0

Heart

149/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 91m, Range 72m, Flat prediction 49:09

Elevation Graph

Biggest Climbs (m)	Min/mi
65 3.3%	12:20
11 2.7%	13:13
See your biggest climbs

Cadence

160 (186 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.9	169	4.7	47:34	10:36
Walk	11.7	115	0.3	6:50	20:09
Pause	3.4	-	-	1:59	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:36	46.17%	More
800m	4:29	9:01	48.46%	More
1km	5:42	9:11	49.60%	More
Mile	9:06	9:06	52.97%	More
5k	33:07	10:40	50.88%	More
5 miles	56:11	11:14	48.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:56	8:56	53.99
5km	31:20	10:05	53.78
5M	53:04	10:37	51.86
10km	1:07:30	10:52	51.05
10M	1:54:17	11:26	49.71
Half	2:34:06	11:46	48.17
20M	4:06:09	12:18	47.48
Mara	5:31:53	12:40	46.66

Bespoke Fields

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Fetch Miles

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Type of run
Perceived effort
How did I feel