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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

6 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 :)

Pace

23% 8% 14% 18% 21% 16%

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.
0.13 1:47 1:47 14:16 83 66-116 1184 137 100-162 163 45-222 0/0
0.25 3:27 1:40 13:19 125 116-130 1664 151 82-162 200 68-226 0/2
0.38 5:07 1:40 13:22 123 115-126 1644 155 118-164 203 63-227 2/1
0.50 6:41 1:34 12:31 122 114-128 1527 163 154-166 210 63-220 1/0
0.63 8:21 1:40 13:24 127 115-132 1702 154 124-164 203 145-219 0/1
0.75 9:57 1:36 12:48 126 123-129 1612 164 160-166 224 203-243 1/1
0.88 11:35 1:37 12:59 131 126-134 1702 163 162-166 217 200-235 0/0
1.00 13:16 1:41 13:27 130 126-136 1748 152 80-164 202 110-242 1/1
1.13 15:02 1:46 14:10 129 118-136 1828 143 82-164 188 101-233 2/0
1.25 16:42 1:41 13:25 120 113-134 1610 143 124-168 192 136-265 2/0
1.38 18:16 1:33 12:25 135 128-140 1677 145 120-168 204 74-294 0/0
1.50 19:31 1:15 10:04 141 132-149 1419 168 166-170 277 267-286 0/2
1.63 20:49 1:18 10:22 151 149-154 1565 168 166-170 271 248-290 1/1
1.75 22:11 1:23 11:00 153 152-154 1684 167 160-170 282 246-296 0/1
1.88 24:08 1:56 15:31 132 115-153 2049 130 124-166 160 115-247 1/1
2.00 25:20 1:12 9:37 142 118-155 1366 170 166-172 283 250-307 1/1
2.13 26:33 1:13 9:48 158 155-159 1548 170 168-172 278 266-294 1/1
2.25 28:18 1:44 13:54 153 136-161 2126 143 120-172 183 55-273 0/0
2.38 29:33 1:15 10:01 144 133-157 1443 164 122-176 249 127-296 1/0
2.50 31:08 1:35 12:41 148 137-159 1876 148 116-176 218 134-343 0/1
2.63 32:49 1:41 13:26 154 139-163 2068 144 120-180 192 111-313 0/0
2.75 34:48 2:00 15:58 127 118-139 2027 129 122-166 145 123-235 1/1
2.88 36:12 1:24 11:08 145 127-154 1615 167 164-168 254 228-309 1/0
3.00 37:40 1:28 11:41 155 154-156 1810 167 162-168 251 234-274 0/0
3.13 39:02 1:22 10:59 159 156-162 1745 168 166-170 257 239-267 0/1
3.25 40:49 1:47 14:19 155 137-162 2219 141 122-170 195 116-284 0/1
3.38 43:11 2:22 +46 18:53 134 124-146 2531 149 122-168 213 139-297 1/1
3.50 44:35 1:25 11:17 153 147-159 1726 167 164-170 243 237-249 1/1
3.63 46:25 1:50 14:40 153 136-162 2245 141 124-170 185 126-269 1/1
3.75 48:00 1:35 12:36 135 125-150 1701 151 122-168 193 42-249 0/1
3.88 49:22 1:22 10:52 156 150-160 1696 166 164-168 258 241-274 1/0
4.00 50:59 1:37 12:59 159 149-164 2064 151 122-172 223 130-281 1/1
4.13 52:29 1:30 12:04 143 134-152 1725 148 124-170 200 130-294 0/1
4.25 53:56 1:26 11:31 160 152-163 1842 162 120-170 274 129-314 0/1
4.38 55:51 1:55 +30 15:19 150 140-161 2298 152 116-176 223 120-314 1/0
4.41 56:14 23 11:17 161 158-164 1816 174 172-176 275 174-328 1/0

Heart

139/164max
  • Show Beats/Mile

Elevation

Asc 26m, Range 7m, Flat prediction 54:59
Elevation Graph
No climbs of at least 10 metres detected.

Power

217W (343 max)
Power Graph
Power Bands

Cadence

153 (180 max) Stride Length: 84cm
Cadence Chart
Cadence Bands
% 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 -

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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