Mon 23rd Jan 2023 at 12:16pm by depeche_mould

Run > Easy
  • Time
    1:01:11
  • Miles
    8.09
  • Min/mi
    7:34
  • Pacing
    87%
  • WAVA
    58.02
  • Stride(cm)
    116
  • Cals
    972
  • Cadence
    184
  • BPM
    165
  • %MHR
    91.6
  • B/mi
    1248
  • Asc(m)
    242
  • Hillscore
    16
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 4:47(4:47/km) 142/148bpm [680b/km] 66cal 12.52/13.33kmph
2) 1km - 4:44(4:44/km) 152/169bpm [720b/km] 71cal 12.67/13.98kmph
3) 1km - 4:58(4:58/km) 170/179bpm [845b/km] 83cal 12.07/14.08kmph
4) 1km - 4:06(4:06/km) 162/176bpm [664b/km] 64cal 14.64/15.08kmph
5) 1km - 4:29(4:29/km) 170/176bpm [762b/km] 74cal 13.39/14.71kmph
6) 1km - 4:42(4:42/km) 169/176bpm [795b/km] 77cal 12.75/13.07kmph
7) 1km - 4:41(4:41/km) 164/173bpm [767b/km] 74cal 12.83/13.33kmph
8) 1km - 4:43(4:43/km) 172/179bpm [811b/km] 78cal 12.73/13.37kmph
9) 1km - 4:37(4:37/km) 169/176bpm [781b/km] 76cal 12.97/13.67kmph
10) 1km - 4:48(4:48/km) 164/171bpm [788b/km] 75cal 12.48/14.18kmph
11) 1km - 4:34(4:34/km) 169/181bpm [771b/km] 74cal 13.16/13.91kmph
12) 1km - 4:56(4:56/km) 171/178bpm [844b/km] 82cal 12.15/13.6kmph
13) 1km - 5:01(5:01/km) 166/171bpm [832b/km] 78cal 11.98/13.13kmph
14) 0.01km - 4(5:25/km) 160/161bpm [867b/km] 11.07/12.02kmph

Felt absolutely woeful this morning. Legs completely empty. Struggled to get to even MP, so decision to can the interval sessions planned and did 13 easy ks instead.

Causes: tiredness (baby related sleep disturbance), current URTI, excessively heavy week last week?

Down week planned this week - should be fairly easy to do considering I'll be travelling Ire --> Aus which should take roughly 3 f*ckin days!
4:47 4:44 4:58 4:06 4:29 4:42 4:41 4:43 4:37 4:48 4:34 4:56 5:01 4

Pace

15% 58% 27%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:56 1:56 7:43 139 136-141 1072 184 182-186 2/8
0.50 3:54 1:59 7:55 144 141-147 1139 186 184-190 3/8
0.75 5:42 1:48 7:12 146 143-149 1050 187 184-188 1/10
1.00 7:44 2:01 8:06 148 145-153 1198 187 178-188 3/4
1.25 9:34 1:50 7:21 160 149-169 1176 186 176-188 3/5
1.50 11:20 1:46 7:04 176 169-179 1243 187 186-188 11/7
1.75 13:35 2:15 9:00 165 148-176 1486 185 172-188 17/14
2.00 15:22 1:47 7:08 168 157-176 1199 187 176-192 17/17
2.25 17:00 1:38 6:33 158 153-161 1035 186 184-188 2/8
2.50 18:41 1:41 6:42 165 157-169 1107 184 180-188 4/6
2.75 20:22 1:41 6:44 167 160-175 1125 182 180-184 19/2
3.00 22:14 1:52 7:28 172 168-176 1283 183 180-184 23/7
3.25 24:10 1:56 7:44 172 167-176 1330 184 182-188 12/17
3.50 26:04 1:54 7:36 172 165-176 1308 185 184-188 8/18
3.75 27:57 1:53 7:32 165 161-168 1244 185 182-188 5/8
4.00 29:51 1:54 7:36 164 161-168 1247 184 182-188 4/12
4.25 31:43 1:52 7:28 165 160-173 1233 184 182-188 2/6
4.50 33:37 1:53 7:34 168 158-175 1271 183 182-186 14/2
4.75 35:33 1:56 7:46 172 164-178 1335 184 182-188 29/5
5.00 37:24 1:51 7:25 171 167-176 1268 186 180-188 18/15
5.25 39:16 1:52 7:29 171 167-174 1280 185 184-186 10/15
5.50 41:08 1:52 7:28 168 164-173 1254 183 182-184 11/18
5.75 42:56 1:47 7:09 168 164-171 1202 183 182-188 4/14
6.00 44:43 1:47 7:08 165 158-167 1177 183 182-186 6/12
6.25 47:06 2:24 +15 9:35 161 147-167 1542 179 120-186 9/5
6.50 49:05 1:58 +7 7:53 165 162-169 1301 185 182-190 9/5
6.75 50:57 1:52 7:28 172 167-180 1285 185 180-190 7/6
7.00 52:45 1:48 7:11 174 168-177 1250 182 178-184 8/3
7.25 54:39 1:54 7:37 170 165-172 1296 182 180-184 12/4
7.50 56:49 2:10 8:40 169 167-172 1465 178 112-186 27/1
7.75 58:46 1:57 7:48 168 164-169 1310 183 180-184 15/10
8.00 1:00:44 1:58 7:51 166 164-169 1304 185 182-186 14/18
8.09 1:01:33 49 9:34 159 153-165 1522 179 170-184 10/1

Heart

165/180max
  • Show Beats/Mile

Elevation

Asc 242m, Range 82m, Flat prediction 1:00:59
Elevation Graph
Biggest Climbs (m) Min/mi
35 8.7% 7:43
31 17.1% 7:28
23 5.8% 7:28
22 12.9% 6:41
13 12.0% 7:42
12 2.9% 8:19
See your biggest climbs

Cadence

184 (192 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.8 184 8.1 1:00:50 7:34
Walk 0.6 116 0 22 23:19
Still 0.1 - - 4 -
Pause 0.5 - - 17 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:37 6:29 46.75% More
800m 3:16 6:35 52.60% More
1km 4:05 6:35 55.16% More
Mile 6:40 6:40 58.38% More
5k 22:39 7:17 58.46% More
5 miles 36:56 7:23 58.23% More
10k 46:36 7:30 57.68% More

Predictions

Dist Time Per Mile WAVA
1M 6:40 6:40 58.44
5km 22:11 7:08 59.68
5M 36:44 7:21 58.55
10km 46:15 7:27 58.12
10M 1:16:36 7:40 57.97
Half 1:41:59 7:47 57.16
20M 2:39:42 7:59 57.84
Mara 3:32:37 8:07 57.93
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