Mon 29th Apr 2024 at 1:07pm by Rosehip
Run > Run-Walk
Good
windy
-
Time
1:13:26
-
Miles
4.80
-
Min/mi
15:18
-
Pacing
26.7%
-
WAVA
39.01
-
Stride(cm)
75
-
Cals
523
-
Cadence
141
-
BPM
127
-
%MHR
70.6
-
B/mi
1945
-
Asc(m)
145
-
Hillscore
12
-
Surface
Trail
Notes & Comments
5 comments
(Plan had 90/120/120 'endurance' van needing a tweek got in the way but was pleased had the chance to fit this in)
Recorded as walk but changed to run-walk as that’s what legs felt like- overdressed and under scaffolded and in road shoes so a good ultra-shuffle hour walking the ups with some effort
Intended a different route out of west challow but the path was awful so backtracked , then was heading to Sparsholt when call from R said they'd be less than an hour so looped back.
2.9 aerobic base - load 71same as yesterday so feel justified in calling run-walk rather than walk!
1) 1mi - 15:36(15:36/mi) 117/136bpm [1824b/mi] 108cal 65/85rpm
2) 1mi - 14:50(14:50/mi) 124/134bpm [1840b/mi] 108cal 68/122rpm
3) 1mi - 15:31(15:31/mi) 137/147bpm [2127b/mi] 125cal 64/121rpm
4) 1mi - 15:21(15:21/mi) 132/145bpm [2026b/mi] 104cal 64/85rpm
5) 0.8mi - 12:08(15:13/mi) 127/137bpm [1933b/mi] 78cal 67/83rpm
15:36 14:50 15:31 15:21 12:08
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
6:27 |
6:27 +1:23
|
25:46 |
101 85-117 |
2603 |
104 94-122 |
13/1 |
| 0.50 |
9:51 |
3:25 |
13:40 |
121 110-133 |
1653 |
158 124-166 |
0/14 |
| 0.75 |
13:47 |
3:56 |
15:43 |
122 110-134 |
1918 |
139 110-166 |
9/11 |
| 1.00 |
16:59 |
3:11 |
12:45 |
133 128-136 |
1696 |
156 120-168 |
1/17 |
| 1.25 |
23:05 |
6:07 +2:39
|
24:27 |
125 99-134 |
3056 |
150 114-166 |
3/7 |
| 1.50 |
27:25 |
4:20 +53
|
17:21 |
117 102-131 |
2029 |
150 118-168 |
3/3 |
| 1.75 |
40:08 |
12:42 +8:43
|
50:48 |
122 108-131 |
6198 |
147 114-168 |
10/2 |
| 2.00 |
45:06 |
4:58 +1:02
|
19:53 |
128 115-133 |
2544 |
145 100-168 |
14/1 |
| 2.25 |
48:58 |
3:52 |
15:29 |
133 125-143 |
2059 |
152 116-166 |
7/4 |
| 2.50 |
52:58 |
4:00 |
15:59 |
135 123-143 |
2158 |
135 114-168 |
6/6 |
| 2.75 |
57:03 |
4:06 +35
|
16:22 |
142 135-147 |
2325 |
144 106-170 |
30/6 |
| 3.00 |
1:01:18 |
4:15 +6
|
16:58 |
138 130-146 |
2342 |
131 118-166 |
10/7 |
| 3.25 |
1:05:14 |
3:57 +18
|
15:46 |
132 127-139 |
2082 |
143 82-166 |
7/2 |
| 3.50 |
1:10:02 |
4:47 +48
|
19:09 |
133 114-145 |
2548 |
145 114-168 |
1/8 |
| 3.75 |
1:13:39 |
3:38 |
14:31 |
129 117-137 |
1872 |
147 120-170 |
0/24 |
| 4.00 |
1:17:45 |
4:05 |
16:21 |
133 129-142 |
2174 |
125 116-130 |
12/0 |
| 4.25 |
1:21:25 |
3:41 |
14:43 |
130 125-135 |
1913 |
147 122-166 |
3/13 |
| 4.50 |
1:25:34 |
4:09 +20
|
16:35 |
133 125-137 |
2206 |
136 122-164 |
9/2 |
| 4.75 |
1:29:27 |
3:53 |
15:30 |
121 116-127 |
1876 |
137 122-162 |
2/8 |
| 4.80 |
1:30:13 |
46 |
16:30 |
119 111-124 |
1964 |
132 120-162 |
0/5 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
26 7.5% |
18:19
|
|
25 2.6% |
32:36
|
|
17 4.8% |
16:40
|
|
14 2.6% |
16:06
|
|
13 12.0% |
23:16
|
|
11 1.3% |
16:17
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
30.8 |
164 |
2.2 |
23:05 |
13:48 |
| Walk |
61.8 |
122 |
2.6 |
59:55 |
22:46 |
| Still |
0.4 |
- |
- |
25 |
- |
| Pause |
7.0 |
- |
- |
6:48 |
- |
Good pace, well done 👏
Well done
Thanks
Well done
thanks