Thu 2nd May 2024 at 2:22pm by Rosehip
Run > General
breezy
warm
-
Time
56:35
-
Miles
4.28
-
Min/mi
13:13
-
Pacing
92.3%
-
WAVA
44.97
-
Stride(cm)
78
-
Cals
461
-
Watts
211
-
Cadence
157
-
BPM
134
-
%MHR
74.3
-
B/mi
1767
-
Asc(m)
24
-
Surface
Road
Notes & Comments
9 comments
One of those days when I allowed life to get in the way of planned run and it had got later in the day than I'd like.
should have been 90/60 mins with 3x12 or 10 mins- but had to promise self an easy one just to get out of the door.
Bug squish loop.
Legs were more peppy than expected - after a few very clunky minutes, but think I forgot antihistamine this morning and hayfever in full flow. couple of very short efforts in last half mile just because.
3.0 base, load 78
1) 1mi - 13:06(13:06/mi) 122/137bpm [1598b/mi] 108cal 213/271W
2) 1mi - 13:08(13:08/mi) 132/143bpm [1735b/mi] 106cal 206/266W
3) 1mi - 13:18(13:18/mi) 138/149bpm [1835b/mi] 108cal 204/265W
4) 1mi - 13:22(13:22/mi) 140/150bpm [1872b/mi] 109cal 199/264W
5) 0.28mi - 3:40(12:58/mi) 141/154bpm [1827b/mi] 30cal 206/322W
13:06 13:08 13:18 13:22 3:40
|
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 |
1:50 |
1:50 |
14:36 |
92 71-108 |
1344 |
142 110-166 |
195 16-271 |
1/0 |
| 0.25 |
3:27 |
1:38 |
13:01 |
114 105-121 |
1483 |
156 122-166 |
216 75-253 |
1/1 |
| 0.38 |
5:05 |
1:38 |
13:07 |
121 114-128 |
1587 |
156 122-166 |
222 157-260 |
0/1 |
| 0.50 |
6:44 |
1:39 |
13:09 |
123 117-130 |
1617 |
154 116-166 |
214 158-244 |
1/0 |
| 0.63 |
8:21 |
1:37 |
12:54 |
133 130-135 |
1715 |
163 128-170 |
233 177-254 |
1/0 |
| 0.75 |
9:55 |
1:34 |
12:31 |
129 125-134 |
1614 |
161 128-170 |
211 158-235 |
1/1 |
| 0.88 |
11:27 |
1:32 |
12:16 |
133 131-135 |
1631 |
167 164-168 |
232 225-238 |
0/1 |
| 1.00 |
13:06 |
1:39 |
13:14 |
135 129-137 |
1787 |
157 128-168 |
214 68-236 |
0/0 |
| 1.13 |
14:47 |
1:41 |
13:26 |
128 120-133 |
1719 |
158 124-168 |
202 127-230 |
2/0 |
| 1.25 |
16:24 |
1:38 |
13:03 |
128 121-131 |
1670 |
156 126-168 |
217 149-260 |
0/1 |
| 1.38 |
17:59 |
1:35 |
12:38 |
132 127-138 |
1668 |
167 166-168 |
229 215-251 |
1/0 |
| 1.50 |
19:42 |
1:42 |
13:39 |
132 121-139 |
1802 |
153 122-168 |
208 69-266 |
1/0 |
| 1.63 |
21:24 |
1:42 |
13:37 |
132 126-139 |
1798 |
150 126-168 |
214 64-259 |
1/0 |
| 1.75 |
23:01 |
1:37 |
12:55 |
133 123-139 |
1719 |
160 116-168 |
214 126-254 |
0/0 |
| 1.88 |
24:39 |
1:39 |
13:08 |
134 125-137 |
1761 |
157 130-168 |
208 164-234 |
0/1 |
| 2.00 |
26:14 |
1:35 |
12:42 |
140 135-143 |
1778 |
166 164-168 |
222 211-235 |
1/1 |
| 2.13 |
28:02 |
1:47 |
14:19 |
134 122-142 |
1918 |
147 128-166 |
191 63-246 |
2/0 |
| 2.25 |
29:43 |
1:41 |
13:26 |
135 127-139 |
1812 |
155 126-166 |
206 159-246 |
1/0 |
| 2.38 |
31:22 |
1:40 |
13:17 |
140 137-142 |
1860 |
160 132-168 |
211 147-240 |
0/2 |
| 2.50 |
32:55 |
1:33 |
12:23 |
139 137-142 |
1722 |
165 164-168 |
219 186-238 |
0/4 |
| 2.63 |
34:38 |
1:43 |
13:46 |
140 128-146 |
1926 |
155 120-168 |
198 54-244 |
2/1 |
| 2.75 |
36:24 |
1:46 |
14:09 |
135 124-141 |
1911 |
150 124-166 |
195 140-248 |
1/1 |
| 2.88 |
37:59 |
1:35 |
12:36 |
140 130-145 |
1764 |
161 130-166 |
205 60-260 |
1/1 |
| 3.00 |
39:32 |
1:33 |
12:27 |
146 145-149 |
1817 |
165 162-168 |
237 227-265 |
0/0 |
| 3.13 |
41:18 |
1:45 |
14:03 |
139 131-150 |
1954 |
147 124-168 |
200 73-243 |
1/1 |
| 3.25 |
43:04 |
1:46 |
14:06 |
138 132-141 |
1947 |
149 120-168 |
197 67-256 |
0/0 |
| 3.38 |
44:43 |
1:39 |
13:13 |
139 133-142 |
1837 |
157 120-168 |
209 143-250 |
0/0 |
| 3.50 |
46:25 |
1:42 |
13:37 |
139 135-143 |
1892 |
156 126-166 |
195 63-230 |
1/0 |
| 3.63 |
48:23 |
1:58 +20
|
15:47 |
138 130-146 |
2178 |
160 124-170 |
214 168-246 |
0/1 |
| 3.75 |
49:57 |
1:34 |
12:28 |
145 141-148 |
1808 |
165 134-168 |
239 169-264 |
0/1 |
| 3.88 |
51:41 |
1:44 |
13:52 |
140 135-146 |
1940 |
151 128-168 |
194 132-221 |
1/0 |
| 4.00 |
53:14 |
1:34 |
12:31 |
141 136-145 |
1765 |
163 128-166 |
204 63-227 |
0/3 |
| 4.13 |
54:58 |
1:43 |
13:46 |
139 134-144 |
1914 |
153 124-166 |
187 61-223 |
1/0 |
| 4.25 |
56:32 |
1:35 |
12:37 |
141 130-146 |
1779 |
157 128-174 |
211 65-290 |
1/0 |
| 4.28 |
56:55 |
23 |
11:42 |
151 147-154 |
1767 |
168 126-176 |
296 223-322 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
76.0 |
165 |
3.4 |
43:12 |
12:39 |
| Walk |
23.3 |
129 |
0.8 |
13:22 |
15:55 |
| Still |
0.0 |
- |
- |
1 |
- |
| Pause |
0.6 |
- |
- |
20 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 100m |
37 |
9:48 |
36.71% |
More |
| 200m |
1:29 |
11:59 |
33.14% |
More |
| 400m |
3:02 |
12:13 |
34.68% |
More |
| 800m |
6:12 |
12:28 |
38.63% |
More |
| 1km |
7:49 |
12:35 |
39.72% |
More |
| Mile |
12:49 |
12:49 |
40.80% |
More |
| 5k |
40:52 |
13:09 |
44.71% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:44 |
9:44 |
53.73 |
| 5km |
38:24 |
12:22 |
47.59 |
| 5M |
1:08:18 |
13:40 |
43.78 |
| 10km |
1:28:51 |
14:18 |
42.19 |
| 10M |
2:38:03 |
15:48 |
39.20 |
| Half |
3:39:09 |
16:44 |
36.99 |
| 20M |
6:05:44 |
18:17 |
35.02 |
| Mara |
8:27:07 |
19:21 |
33.54 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
Well done
thanks Ness
Well done 👏
Well done for getting out there
thanks both x
Well done
thank you
Well run
thank you