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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.
0.75 10:00 10:00 13:16 117 66-132 1553 154 82-166 200 45-243 5/5
1.55 20:00 10:00 12:38 132 113-151 1667 153 80-170 214 74-294 5/3
2.40 30:00 10:00 11:42 147 115-161 1720 155 120-176 232 55-307 5/5
3.20 40:00 10:00 12:30 148 118-163 1849 153 116-180 216 111-343 3/4
3.94 50:00 10:00 +46 13:34 147 124-163 1994 152 122-172 213 42-297 4/5
4.41 56:14 6:14 +30 13:12 153 134-164 2021 153 116-176 229 120-328 3/3

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

Bespoke Fields

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