Tue 24th Jan 2023 at 11:41am by Rosehip
Run > Progressive
-
Time
1:18:20
-
Miles
5.68
-
Min/mi
13:47
-
Pacing
85%
-
WAVA
43.04
-
Stride(cm)
75
-
Cals
612
-
Watts
201
-
Cadence
156
-
BPM
135
-
%MHR
74.9
-
B/mi
1859
-
Asc(m)
31
-
Surface
Road
Notes & Comments
6 comments
Intended to do a ‘pyramid’ session that N had asked for, but it wouldn’t sync to watch so had to do it manually…
Knee started to grumble a bit during the last least slow split, so stopped and walked a bit and 60/30d the mile home rather than continue down the pyramid
Split Summary
===
1) 0.27m - 5:01(18:52/m) 98/114bpm [1849b/mi] 29cal 138/294W
2) 1m - 14:44(14:44/m) 122/132bpm [1797b/mi] 105cal 183/281W
3) 1m - 14:03(14:03/m) 133/137bpm [1870b/mi] 103cal 202/237W
4) 1m - 12:55(12:55/m) 145/152bpm [1873b/mi] 109cal 221/249W
5) 0.52m - 6:08(11:51/m) 153/157bpm [1814b/mi] 59cal 239/269W
6) 0.52m - 5:36(10:44/m) 159/164bpm [1705b/mi] 60cal 252/261W
7) 0.12m - 1:13(10:19/m) 161/163bpm [1662b/mi] 13cal 260/271W
8) 0.21m - 3:38(17:12/m) 132/163bpm [2271b/mi] 23cal 142/267W
9) 1m - 14:08(14:08/m) 135/142bpm [1908b/mi] 105cal 187/239W
10) 0.05m - 53(19:16/m) 134/140bpm [2582b/mi] 6cal 156/225W
5:01 14:44 14:03 12:55 6:08 5:36 1:13 3:38 14:08 53
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
| 0.25 |
4:45 |
4:45 |
18:58 |
98 82-114 |
1859 |
125 102-154 |
155 48-294 |
2/1 |
| 0.50 |
8:16 |
3:32 |
14:06 |
117 96-128 |
1650 |
151 112-168 |
188 61-245 |
2/2 |
| 0.75 |
11:57 |
3:41 |
14:43 |
123 112-129 |
1810 |
151 118-166 |
187 48-233 |
2/2 |
| 1.00 |
15:50 |
3:53 |
15:31 |
124 112-131 |
1924 |
149 96-170 |
191 55-281 |
2/1 |
| 1.25 |
19:31 |
3:41 |
14:45 |
122 109-132 |
1800 |
152 124-168 |
173 55-223 |
0/3 |
| 1.50 |
23:01 |
3:31 |
14:02 |
129 118-134 |
1811 |
163 128-166 |
200 58-219 |
3/1 |
| 1.75 |
26:38 |
3:37 +7
|
14:27 |
132 129-134 |
1908 |
162 132-166 |
204 174-227 |
2/1 |
| 2.00 |
30:10 |
3:31 |
14:06 |
132 129-135 |
1861 |
162 160-164 |
202 192-237 |
0/1 |
| 2.25 |
33:42 |
3:32 |
14:07 |
136 133-137 |
1920 |
162 160-164 |
201 190-213 |
0/0 |
| 2.50 |
36:58 |
3:17 |
13:06 |
142 135-145 |
1861 |
163 160-166 |
217 195-243 |
2/1 |
| 2.75 |
40:19 |
3:21 |
13:23 |
143 141-146 |
1913 |
163 160-166 |
215 207-234 |
4/0 |
| 3.00 |
43:29 |
3:10 |
12:40 |
148 146-151 |
1874 |
165 162-168 |
229 213-249 |
2/2 |
| 3.25 |
46:38 |
3:09 |
12:36 |
148 144-152 |
1864 |
164 160-168 |
224 202-246 |
3/3 |
| 3.50 |
49:42 |
3:04 |
12:17 |
149 145-152 |
1831 |
165 162-168 |
235 214-269 |
1/1 |
| 3.75 |
52:35 |
2:53 |
11:31 |
155 153-157 |
1786 |
168 166-170 |
241 225-261 |
2/4 |
| 4.00 |
55:18 |
2:44 |
10:54 |
158 156-159 |
1723 |
170 168-174 |
250 239-261 |
2/2 |
| 4.25 |
57:57 |
2:38 |
10:34 |
159 158-164 |
1680 |
172 170-174 |
252 245-257 |
0/4 |
| 4.50 |
1:01:04 |
3:07 |
12:28 |
156 135-163 |
1945 |
157 124-174 |
217 121-271 |
1/2 |
| 4.75 |
1:05:02 |
3:58 |
15:52 |
127 116-138 |
2015 |
137 122-164 |
154 61-223 |
0/0 |
| 5.00 |
1:08:36 |
3:34 |
14:17 |
136 129-142 |
1943 |
153 108-166 |
194 61-235 |
1/1 |
| 5.25 |
1:12:25 |
3:49 +10
|
15:15 |
136 130-142 |
2073 |
149 126-166 |
188 53-239 |
1/1 |
| 5.50 |
1:15:52 |
3:27 |
13:48 |
134 128-139 |
1848 |
153 114-166 |
188 48-231 |
1/3 |
| 5.68 |
1:18:38 |
2:46 |
15:16 |
135 124-140 |
2061 |
147 114-166 |
183 52-225 |
2/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
77.2 |
164 |
4.6 |
1:00:26 |
13:01 |
| Walk |
22.9 |
126 |
1 |
17:55 |
17:15 |
| Still |
0.3 |
- |
- |
16 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 100m |
38 |
10:05 |
35.34% |
More |
| 200m |
1:17 |
10:22 |
37.95% |
More |
| 400m |
2:37 |
10:31 |
39.93% |
More |
| 800m |
5:16 |
10:35 |
44.84% |
More |
| 1km |
6:37 |
10:39 |
46.31% |
More |
| Mile |
11:01 |
11:01 |
46.93% |
More |
| 5k |
39:20 |
12:39 |
45.91% |
More |
| 5 miles |
1:07:32 |
13:30 |
43.73% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:34 |
9:34 |
54.02 |
| 5km |
37:44 |
12:09 |
47.85 |
| 5M |
1:07:08 |
13:26 |
44.00 |
| 10km |
1:27:20 |
14:03 |
42.39 |
| 10M |
2:35:20 |
15:32 |
39.38 |
| Half |
3:35:24 |
16:27 |
37.14 |
| 20M |
5:59:28 |
17:58 |
35.15 |
| Mara |
8:18:26 |
19:01 |
33.65 |
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Nice one 👍
Well done
Hope the knee shuts up x
N seems to be mixing your training up nicely 👍
Thanks for babysitting the Fetch Bad Knee today, I didn't miss it at all. (I hope it settled quickly.)
- it’s fine now, think it’s just out of practice