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Fri 19th Apr 2024 at 3:05pm by JCB

Run > Fartleks

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Time
1:00:05
Miles
5.95
Min/mi
10:06
Pacing
72.8%
WAVA
47.74
Stride(cm)
96
Cals
679
Cadence
166
BPM
143
%MHR
84
B/mi
1443
Asc(m)
127
Hillscore
11
Surface
Mixed

Notes & Comments

2 comments

Plan: run for one hour.

Felt comfortable in my shoes and was running, unexpectedly, progressively faster for a while up to 5km. Good enough I thought and started walking. It was uphill at that point. Some running and walking bouts after that. Lower legs a bit tired. Got some messages about trouble at the homestead.

1) 1km - 5:40(5:40/km) 126/133bpm [714b/km] 60cal 10.58/11.15kmph
2) 1km - 5:19(5:19/km) 140/149bpm [745b/km] 64cal 11.28/11.79kmph
3) 1km - 5:10(5:10/km) 150/155bpm [776b/km] 66cal 11.6/11.96kmph
4) 1km - 5:07(5:07/km) 155/159bpm [792b/km] 68cal 11.74/12.12kmph
5) 1km - 5:05(5:05/km) 159/164bpm [807b/km] 69cal 11.82/12.77kmph
6) 1km - 8:08(8:08/km) 141/165bpm [1146b/km] 85cal 7.38/12.02kmph
7) 1km - 7:09(7:09/km) 139/145bpm [994b/km] 75cal 8.39/11.05kmph
8) 1km - 8:11(8:11/km) 137/154bpm [1120b/km] 76cal 7.34/9.27kmph
9) 1km - 6:34(6:34/km) 142/153bpm [932b/km] 73cal 9.14/10.52kmph
10) 0.58km - 3:43(6:22/km) 145/152bpm [924b/km] 43cal 9.41/10.65kmph

5:40 5:19 5:10 5:07 5:05 8:08 7:09 8:11 6:34 3:43

	Night-owl Well done
	JCB Thanks!

Pace

28%

15%

19%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:15	2:15	8:59	120 99-130	1078	173 168-178	1/5
0.50	4:37	2:22	9:29	130 126-133	1233	176 172-178	3/2
0.75	6:47	2:10	8:39	134 129-137	1159	180 178-184	2/4
1.00	8:51	2:04	8:17	137 134-141	1134	182 178-184	2/8
1.25	11:02	2:12	8:46	146 141-149	1280	180 178-182	5/4
1.50	13:10	2:08	8:30	149 145-153	1267	179 178-182	7/5
1.75	15:14	2:04	8:15	149 145-155	1230	180 178-182	5/7
2.00	17:15	2:01	8:03	152 150-155	1224	181 178-184	2/8
2.25	19:22	2:07	8:28	155 150-159	1312	179 176-182	8/3
2.50	21:23	2:01	8:05	156 152-159	1261	180 178-182	3/6
2.75	23:32	2:09	8:36	158 154-160	1359	178 174-180	6/5
3.00	25:26	1:54	7:36	160 156-163	1216	181 176-186	2/9
3.25	28:31	3:05	12:19	154 135-165	1897	136 96-182	9/2
3.50	31:28	2:57	11:48	139 133-147	1640	157 108-174	6/6
3.75	34:39	3:11	12:45	137 130-140	1746	156 104-176	10/6
4.00	37:03	2:24	9:35	140 137-144	1341	177 174-180	1/11
4.25	40:06	3:04	12:15	137 130-144	1677	150 110-178	6/4
4.50	43:13	3:07	12:27	137 130-145	1705	145 106-176	7/1
4.75	45:56	2:43	10:54	148 139-154	1613	172 170-180	6/2
5.00	50:06	4:09	16:37	132 116-147	2194	136 100-176	11/3
5.25	52:27	2:21	9:24	140 137-143	1316	175 170-178	1/13
5.50	55:27	3:00	12:00	146 138-153	1752	156 104-178	11/1
5.75	57:59	2:32	10:08	141 138-146	1428	173 170-178	4/4
5.95	1:00:04	2:05	10:15	148 144-152	1516	175 172-178	2/1

Heart

143/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 127m, Range 24m, Flat prediction 57:42

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.9%	10:24
13 3.1%	11:28
11 2.0%	14:33
See your biggest climbs

Cadence

166 (186 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.2	175	5.5	51:10	9:19
Walk	14.8	107	0.5	8:54	19:13

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	27	7:10	41.33%	More
200m	56	7:27	42.82%	More
400m	1:52	7:32	44.40%	More
800m	3:59	8:01	49.06%	More
1km	5:01	8:05	50.75%	More
Mile	8:11	8:11	52.91%	More
5k	26:20	8:29	55.91%	More
5 miles	50:03	10:01	47.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:12	7:12	60.09
5km	27:44	8:56	53.10
5M	48:51	9:46	49.11
10km	1:03:16	10:11	47.36
10M	1:51:25	11:09	44.46
Half	2:33:37	11:44	42.34
20M	4:14:05	12:42	40.56
Mara	5:50:19	13:22	39.23

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