Tue 24th Jan 2023 at 6:52pm by Carpathius
Run > Fartleks
-
Time
46:23
-
Miles
3.73
-
Min/mi
12:26
-
Pacing
35%
-
WAVA
39.55
-
Stride(cm)
82
-
Cals
434
-
Cadence
158
-
BPM
148
-
%MHR
82.5
-
B/mi
1846
-
Asc(m)
44
-
Hillscore
1
-
Surface
Road
Notes & Comments
4 comments
Split Summary
===
1) 1m - 12:18(12:18/m) 141/166bpm [1735b/mi] 117cal
2) 1m - 11:50(11:50/m) 157/174bpm [1858b/mi] 119cal
3) 1m - 12:21(12:21/m) 154/178bpm [1902b/mi] 116cal
4) 0.73m - 9:54(13:36/m) 151/177bpm [2054b/mi] 82cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:16 |
2:16 |
18:08 |
109 93-126 |
1976 |
155 112-176 |
3/1 |
0.25 |
3:40 |
1:24 |
11:09 |
134 115-142 |
1494 |
172 168-176 |
1/1 |
0.38 |
5:07 |
1:27 |
11:36 |
148 141-153 |
1717 |
171 170-172 |
4/0 |
0.50 |
7:22 |
2:16 +40
|
18:07 |
146 126-149 |
2645 |
163 104-170 |
2/0 |
0.63 |
8:35 |
1:12 |
9:39 |
143 125-161 |
1380 |
170 126-176 |
3/3 |
0.75 |
10:01 |
1:26 |
11:28 |
162 159-166 |
1858 |
169 166-172 |
3/4 |
0.88 |
13:31 |
3:30 +1:52
|
28:01 |
152 114-166 |
4259 |
168 166-172 |
0/4 |
1.00 |
14:53 |
1:22 |
10:52 |
144 124-156 |
1565 |
169 168-172 |
2/7 |
1.13 |
16:34 |
1:41 |
13:29 |
151 143-156 |
2036 |
135 84-170 |
2/0 |
1.25 |
17:55 |
1:21 |
10:48 |
151 142-158 |
1630 |
166 164-168 |
3/0 |
1.38 |
19:18 |
1:23 |
11:05 |
162 158-165 |
1796 |
167 166-170 |
3/1 |
1.50 |
20:56 |
1:38 |
13:06 |
161 145-167 |
2110 |
145 122-168 |
2/2 |
1.63 |
22:21 |
1:25 |
11:18 |
147 141-154 |
1662 |
166 166-168 |
1/3 |
1.75 |
23:54 |
1:33 |
12:24 |
154 151-157 |
1911 |
153 128-166 |
4/1 |
1.88 |
25:19 |
1:25 |
11:22 |
166 157-172 |
1888 |
164 126-168 |
1/2 |
2.00 |
26:42 |
1:23 |
11:06 |
163 161-167 |
1809 |
166 164-168 |
4/4 |
2.13 |
30:03 |
3:21 +1:48
|
26:46 |
155 117-178 |
4148 |
155 114-170 |
3/6 |
2.25 |
31:34 |
1:31 |
12:09 |
149 136-156 |
1811 |
166 164-168 |
3/1 |
2.38 |
33:00 |
1:26 |
11:28 |
160 154-167 |
1836 |
166 166-168 |
3/2 |
2.50 |
34:50 |
1:49 |
14:36 |
149 133-160 |
2175 |
141 124-170 |
3/2 |
2.63 |
36:17 |
1:27 |
11:40 |
151 138-160 |
1761 |
166 164-170 |
1/2 |
2.75 |
37:44 |
1:27 |
11:35 |
160 155-164 |
1853 |
165 162-168 |
3/3 |
2.88 |
39:27 |
1:43 |
13:41 |
154 148-159 |
2107 |
150 122-166 |
4/4 |
3.00 |
44:32 |
5:05 +3:40
|
40:41 |
139 111-164 |
5655 |
169 162-174 |
3/2 |
3.13 |
45:55 |
1:23 |
11:06 |
159 145-169 |
1764 |
169 166-172 |
0/4 |
3.25 |
47:19 |
1:24 |
11:14 |
174 169-177 |
1956 |
167 166-168 |
4/1 |
3.38 |
50:50 |
3:30 +1:36
|
28:02 |
151 132-175 |
4234 |
139 88-170 |
3/2 |
3.50 |
52:27 |
1:37 |
12:54 |
145 126-169 |
1870 |
158 118-170 |
2/1 |
3.63 |
54:37 |
2:11 |
17:27 |
145 122-170 |
2530 |
126 82-166 |
2/1 |
3.73 |
56:01 |
1:24 |
13:45 |
139 123-154 |
1911 |
162 126-168 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
67.0 |
167 |
3.2 |
34:54 |
13:21 |
Walk |
19.6 |
123 |
0.5 |
12:35 |
24:26 |
Still |
0.9 |
- |
- |
33 |
- |
Pause |
12.5 |
- |
- |
8:00 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:38 |
10:34 |
33.66% |
More |
800m |
5:42 |
11:28 |
34.37% |
More |
1km |
7:17 |
11:44 |
35.04% |
More |
Mile |
11:44 |
11:44 |
37.11% |
More |
5k |
44:49 |
14:26 |
33.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:29 |
11:29 |
37.94 |
5km |
38:13 |
12:18 |
39.83 |
5M |
1:03:17 |
12:39 |
39.23 |
10km |
1:19:40 |
12:49 |
39.01 |
10M |
2:11:56 |
13:12 |
38.70 |
Half |
2:55:39 |
13:25 |
37.91 |
20M |
4:35:04 |
13:45 |
37.98 |
Mara |
6:06:14 |
13:59 |
37.70 |
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Nice going
Good running xx
Hurrah! Hope it was OK and you're feeling well.
Jogged round at the back of the club session. Didn't do the sprints or anything.