Mon 22nd Apr 2024 at 6:13pm by riggys99
Run > Tempo
-
Time
57:06
-
Miles
7.08
-
Min/mi
8:04
-
Pacing
80%
-
WAVA
61.35
-
Stride(cm)
110
-
Cals
654
-
Cadence
181
-
BPM
149
-
%MHR
80.5
-
B/mi
1202
-
Asc(m)
191
-
Hillscore
12
-
Surface
Road
Notes & Comments
6 comments
Tempo run to HR/RPE/Pace trying to increase RPE/HR/Pace in segments depending on hills wind etc
Legs felt good
Warm up
1) 1mi - 9:42(9:42/mi) 124/137bpm [1202b/mi] 93cal 6.19/7.58mph
2) 0.17mi - 1:51(11:02/mi) 139/142bpm [1533b/mi] 21cal 5.44/5.95mph
Z4/tempo
10 mins z4-4.1
3) 1mi - 6:42(6:42/mi) 158/164bpm [1058b/mi] 93cal 8.96/9.64mph
4) 0.48mi - 3:18(6:53/mi) 161/164bpm [1108b/mi] 46cal 8.72/9.06mph
8 mins z4.2-4.3
5) 1mi - 6:56(6:56/mi) 165/168bpm [1144b/mi] 99cal 8.65/8.83mph
6) 0.14mi - 1:04(7:26/mi) 165/166bpm [1226b/mi] 15cal 8.08/8.58mph
6 mins z4.4-4.5
7) 0.85mi - 6:00(7:05/mi) 164/168bpm [1162b/mi] 85cal 8.47/9.12mph
4 mins z4.6-4.7
8) 0.56mi - 4:00(7:05/mi) 163/167bpm [1155b/mi] 56cal 8.46/9.12mph
2 mins z4.8-4.9
9) 0.31mi - 2:00(6:26/mi) 168/170bpm [1080b/mi] 29cal 9.33/9.37mph
Cool down
10) 1mi - 10:11(10:11/mi) 140/161bpm [1427b/mi] 79cal 5.89/9.16mph
11) 0.57mi - 5:22(9:26/mi) 138/143bpm [1301b/mi] 38cal 6.36/6.7mph
9:42 1:51 6:42 3:18 6:56 1:04 6:00 4:00 2:00 10:11 5:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:30 |
2:30 |
10:01 |
104 65-130 |
1042 |
168 166-172 |
7/7 |
0.50 |
4:50 |
2:20 |
9:18 |
131 115-137 |
1219 |
171 168-174 |
9/4 |
0.75 |
6:59 |
2:09 |
8:35 |
125 123-127 |
1074 |
171 170-174 |
6/10 |
1.00 |
9:42 |
2:43 |
10:53 |
128 119-134 |
1393 |
168 162-174 |
12/20 |
1.25 |
12:05 |
2:23 |
9:31 |
141 134-152 |
1343 |
170 160-186 |
6/11 |
1.50 |
13:46 |
1:41 |
6:44 |
156 144-163 |
1050 |
189 184-194 |
20/0 |
1.75 |
15:25 |
1:39 |
6:37 |
163 161-164 |
1079 |
191 188-194 |
10/4 |
2.00 |
17:07 |
1:42 |
6:47 |
161 155-164 |
1093 |
191 182-196 |
4/16 |
2.25 |
19:00 |
1:54 +14
|
7:34 |
157 150-162 |
1188 |
189 184-194 |
4/22 |
2.50 |
20:44 |
1:44 |
6:56 |
161 152-164 |
1116 |
191 186-194 |
16/8 |
2.75 |
22:27 |
1:43 |
6:51 |
164 162-166 |
1123 |
192 186-194 |
5/11 |
3.00 |
24:09 |
1:42 |
6:48 |
164 157-166 |
1115 |
192 188-196 |
7/7 |
3.25 |
25:54 |
1:45 |
6:58 |
166 165-168 |
1157 |
192 190-194 |
5/3 |
3.50 |
27:40 |
1:46 |
7:06 |
162 151-166 |
1150 |
191 186-196 |
5/6 |
3.75 |
29:32 |
1:52 +5
|
7:26 |
166 165-166 |
1235 |
189 170-194 |
6/1 |
4.00 |
31:22 |
1:50 |
7:21 |
165 164-166 |
1214 |
190 184-194 |
14/1 |
4.25 |
33:13 |
1:51 |
7:24 |
166 156-168 |
1230 |
189 184-194 |
8/3 |
4.50 |
34:55 |
1:42 |
6:49 |
165 164-166 |
1126 |
192 188-194 |
3/4 |
4.75 |
36:35 |
1:40 |
6:39 |
160 151-163 |
1064 |
192 186-194 |
1/14 |
5.00 |
38:23 |
1:48 |
7:13 |
161 158-165 |
1163 |
189 182-194 |
15/6 |
5.25 |
40:16 |
1:52 +8
|
7:29 |
166 163-167 |
1242 |
189 166-196 |
5/6 |
5.50 |
41:53 |
1:37 |
6:29 |
168 165-170 |
1089 |
196 194-198 |
4/17 |
5.75 |
44:24 |
2:31 |
10:05 |
148 139-162 |
1493 |
163 94-196 |
7/10 |
6.00 |
46:52 |
2:28 |
9:50 |
137 129-141 |
1347 |
171 168-178 |
5/4 |
6.25 |
49:23 |
2:31 |
10:03 |
136 126-140 |
1368 |
170 168-174 |
7/3 |
6.50 |
52:01 |
2:39 |
10:35 |
139 136-142 |
1470 |
169 166-174 |
19/4 |
6.75 |
54:26 |
2:25 |
9:38 |
141 138-143 |
1359 |
171 168-176 |
6/8 |
7.00 |
56:48 |
2:22 |
9:29 |
136 126-140 |
1289 |
171 168-176 |
4/7 |
7.08 |
57:33 |
45 |
9:05 |
132 131-133 |
1200 |
170 166-172 |
1/5 |
Elevation
Biggest Climbs (m) |
Min/mi |
30 2.4% |
7:20
|
20 6.0% |
10:15
|
18 3.2% |
7:39
|
14 8.0% |
9:09
|
13 3.9% |
9:50
|
10 5.1% |
10:29
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
181 |
7.1 |
57:07 |
8:06 |
Walk |
0.3 |
102 |
0 |
12 |
21:55 |
Pause |
0.4 |
- |
- |
14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:21 |
53.38% |
More |
800m |
3:16 |
6:34 |
60.89% |
More |
1km |
4:06 |
6:36 |
63.19% |
More |
Mile |
6:50 |
6:50 |
64.29% |
More |
5k |
21:50 |
7:02 |
68.55% |
More |
5 miles |
36:58 |
7:24 |
66.01% |
More |
10k |
48:58 |
7:53 |
62.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:11 |
7:11 |
61.20 |
5km |
23:52 |
7:41 |
62.71 |
5M |
39:30 |
7:54 |
61.76 |
10km |
49:44 |
8:00 |
61.29 |
10M |
1:22:19 |
8:14 |
61.24 |
Half |
1:49:35 |
8:22 |
60.42 |
20M |
2:51:34 |
8:35 |
61.15 |
Mara |
3:48:23 |
8:43 |
61.26 |
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
Noice
Thank you
Nice run, good pace!
Thanks enjoyed it