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Wed 14th May 2025 at 12:11pm by Rosehip

Run > Fartleks
  • windy
  • warm
  • Time
    54:59
  • Miles
    4.41
  • Min/mi
    12:28
  • Pacing
    74%
  • WAVA
    47.29
  • Stride(cm)
    84
  • Cals
    482
  • Watts
    217
  • Cadence
    153
  • BPM
    139
  • %MHR
    78.4
  • B/mi
    1739
  • Asc(m)
    26
  • Surface
    Trail

Notes & Comments

Was supposed to be an attempt at the Tea and Trails workout of the week, 5,4,3,2,1 and I thought I'd do two sets.
Must have hit the lap button to start the first five twice -so did a few stridey things when watch face said 2 mins recovery instead of what I expected it to
Cut the first 2 minute rep short when a tractor pulled off the field across the path and
the four min in the second set because I slipped on some gravel.
Otherwise paces for effort are disapointing but that's what they were 🤷‍♀️

stopped for a breather before the cooldown and forgot to press start again When I realised, half a mile later 🙄 swapped to a walk to watch the Spitfire for a bit.

3.5 Threshold,

1.9 some anaerobic benefit.

1) 0.06mi - 1:01(16:47/mi) 73/77bpm [1225b/mi] 5cal 124/222W
2) 1mi - 13:01(13:01/mi) 125/136bpm [1627b/mi] 105cal 207/243W
3) 0.13mi - 1:59(15:49/mi) 121/136bpm [1913b/mi] 13cal 153/233W
4) 0mi - 1(5:44/mi) 113/113bpm [649b/mi] 199/199W
5) 0.16mi - 2:00(12:21/mi) 133/140bpm [1642b/mi] 18cal 195/269W

6) 0.39mi - 4:00(10:17/mi) 147/154bpm [1512b/mi] 41cal 273/295W
7) 0.12mi - 2:00(16:07/mi) 135/154bpm [2175b/mi] 14cal 165/296W
8) 0.31mi - 3:00(9:46/mi) 150/160bpm [1464b/mi] 32cal 275/307W
9) 0.09mi - 1:30(16:15/mi) 148/161bpm [2406b/mi] 13cal 154/273W
10) 0.11mi - 1:01(9:10/mi) 146/157bpm [1337b/mi] 10cal 255/296W
11) 0.06mi - 1:00(17:51/mi) 151/159bpm [2696b/mi] 9cal 173/298W
12) 0.12mi - 1:00(8:40/mi) 148/159bpm [1282b/mi] 10cal 260/343W

13) 0.18mi - 3:00(16:36/mi) 139/163bpm [2307b/mi] 22cal 149/313W

14) 0.45mi - 5:00(11:13/mi) 152/162bpm [1705b/mi] 50cal 251/309W
15) 0.12mi - 2:00(16:41/mi) 146/162bpm [2437b/mi] 16cal 157/284W
16) 0.26mi - 2:50(11:00/mi) 148/161bpm [1629b/mi] 27cal 243/297W
17) 0.12mi - 2:00(16:31/mi) 144/162bpm [2378b/mi] 14cal 152/269W
18) 0.28mi - 3:00(10:46/mi) 152/163bpm [1636b/mi] 31cal 253/278W
19) 0.09mi - 1:30(16:42/mi) 152/164bpm [2539b/mi] 12cal 170/281W
20) 0.19mi - 2:00(10:19/mi) 152/162bpm [1568b/mi] 20cal 269/314W
21) 0.06mi - 1:00(16:24/mi) 156/163bpm [2558b/mi] 9cal 127/300W
22) 0.11mi - 1:00(8:59/mi) 149/161bpm [1337b/mi] 10cal 293/343W
1:01 13:01 1:59 1 2:00 4:00 2:00 3:00 1:30 1:01 1:00 1:00 3:00 5:00 2:00 2:50 2:00 3:00 1:30 2:00 1:00 1:00 7
Jaks
Well done 👏
Ness
Well done 👏
EvilPixie
Excellent
Velociraptor
Well done :)
northernslowcoach
Well done :)
Rosehip
thanks all :)

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.06 59 59 16:16 73 66-77 1188 108 0-126 124 0-222 1/1
1.06 14:01 13:02 13:02 125 73-136 1629 156 0-166 207 0-243 14/12
1.19 15:59 1:58 15:43 122 113-136 1918 121 0-164 154 0-233 3/1
1.19 16:00 1 10:44 113 113-113 1212 157 154-160 193 187-199 0/0
1.35 18:00 2:00 12:21 133 113-140 1642 135 0-168 195 0-269 2/1
1.74 22:00 4:00 10:17 147 128-154 1512 167 124-170 273 176-295 6/12
1.86 24:00 2:00 16:07 135 116-154 2175 129 0-168 166 0-296 2/3
2.17 27:00 3:00 9:46 150 115-160 1464 169 124-172 274 146-307 4/2
2.26 28:30 1:30 16:15 148 134-161 2406 130 0-172 155 55-273 1/1
2.37 29:31 1:01 9:09 145 133-157 1327 162 0-176 253 0-296 1/1
2.43 30:31 1:00 17:51 151 138-159 2696 120 0-176 175 0-298 3/2
2.54 31:31 1:00 8:40 148 137-159 1283 163 0-176 256 0-343 2/2
2.73 34:31 3:00 16:36 139 121-163 2307 130 120-180 150 111-313 3/2
3.17 39:31 5:00 11:13 152 118-162 1706 166 122-170 250 136-309 7/7
3.29 42:16 2:45 +1 22:57 146 125-162 3351 122 0-168 159 0-284 4/5
3.55 45:06 2:50 11:02 148 124-161 1633 162 0-170 241 0-297 3/3
3.67 47:06 2:00 16:31 144 125-162 2378 129 0-168 153 42-269 2/2
3.95 50:06 3:00 10:46 152 125-163 1636 166 156-172 253 216-278 3/4
4.04 51:36 1:30 16:42 152 136-164 2539 133 122-170 172 130-281 2/1
4.23 53:36 2:00 10:19 152 134-162 1568 165 124-170 268 130-314 3/6
4.29 55:06 1:30 +1 24:36 156 140-163 3838 110 0-168 132 0-300 2/1
4.40 56:06 1:00 8:59 149 140-161 1337 169 0-176 288 0-328 1/1
4.41 56:14 8 +1 21:03 163 161-164 3431 173 172-174 246 174-312 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 164 max Delete HR Trace

  • Cadence Distribution

    153 avge / 180 max Stride Length: 84cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 65.7 166 3.3 36:30 11:26
    Walk 32.1 125 1.1 18:28 16:43
    Pause 2.2 - - 1:16 -

  • Power Distribution

    217W (343 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 32 8:29 42.80% More
    200m 1:05 8:47 45.64% More
    400m 2:24 9:41 44.21% More
    800m 5:22 10:49 45.23% More
    1km 6:55 11:07 45.54% More
    Mile 11:13 11:13 46.89% More
    5k 38:28 12:23 47.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:07 9:07 57.71
    5km 35:59 11:35 50.69
    5M 1:04:01 12:48 46.11
    10km 1:23:16 13:24 44.13
    10M 2:28:07 14:49 41.08
    Half 3:25:23 15:41 39.29
    20M 5:42:45 17:08 36.30
    Mara 7:55:15 18:08 34.30

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