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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
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 |
Elevation
No climbs of at least 10 metres detected.
Cadence
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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Well done 👏
Well done 👏
Excellent
Well done
Well done
thanks all