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Mon 16th Sep 2024 at 8:01am by EvilPixie

Run > Drills
  • cold
  • Time
    49:08
  • Miles
    3.50
  • Min/mi
    14:02
  • Pacing
    71.9%
  • WAVA
    38.31
  • Stride(cm)
    72
  • Cals
    399
  • Cadence
    160
  • BPM
    155
  • %MHR
    77.4
  • B/mi
    2173
  • Asc(m)
    51
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Getting my session in before visitors

Felt sluggish to start with but that was uphill
Good during strides

Performance score 1

Recovery 19
Tempo 95

Warm up
1) 1mi - 14:48(14:48/mi) 147/159bpm [2176b/mi] 116cal
2) 0.29mi - 4:01(13:55/mi) 154/166bpm [2142b/mi] 32cal

12 sets strides cadence<170

3) 0.03mi - 24(12:39/mi) 146/153bpm [1848b/mi] 4cal
4) 0.06mi - 56(15:06/mi) 154/158bpm [2325b/mi] 7cal

5) 0.03mi - 20(10:41/mi) 149/155bpm [1592b/mi] 3cal
6) 0.06mi - 50(13:32/mi) 161/164bpm [2180b/mi] 7cal

7) 0.03mi - 22(11:35/mi) 160/163bpm [1852b/mi] 3cal
8) 0.06mi - 56(15:01/mi) 162/165bpm [2432b/mi] 7cal

9) 0.03mi - 25(13:20/mi) 158/160bpm [2106b/mi] 3cal
10) 0.06mi - 55(14:47/mi) 162/165bpm [2394b/mi] 8cal

11) 0.03mi - 22(12:03/mi) 166/168bpm [2000b/mi] 3cal
12) 0.06mi - 54(14:29/mi) 147/164bpm [2130b/mi] 7cal

13) 0.03mi - 20(10:49/mi) 155/161bpm [1677b/mi] 3cal
14) 0.06mi - 52(13:50/mi) 166/169bpm [2296b/mi] 7cal

15) 0.03mi - 23(12:27/mi) 159/165bpm [1980b/mi] 3cal
16) 0.06mi - 51(13:47/mi) 157/161bpm [2165b/mi] 6cal

17) 0.03mi - 19(9:59/mi) 159/161bpm [1588b/mi] 2cal
18) 0.06mi - 54(14:22/mi) 161/163bpm [2312b/mi] 8cal

19) 0.03mi - 20(10:55/mi) 155/158bpm [1691b/mi] 2cal
20) 0.06mi - 54(14:36/mi) 150/154bpm [2191b/mi] 6cal

21) 0.03mi - 17(8:58/mi) 146/155bpm [1308b/mi] 2cal
22) 0.06mi - 53(14:05/mi) 163/166bpm [2297b/mi] 7cal

23) 0.03mi - 20(10:59/mi) 164/166bpm [1800b/mi] 3cal
24) 0.06mi - 48(12:46/mi) 170/173bpm [2171b/mi] 8cal

25) 0.03mi - 19(10:09/mi) 170/171bpm [1725b/mi] 3cal
26) 0.06mi - 51(13:38/mi) 171/177bpm [2330b/mi] 8cal

Cool down

27) 1mi - 14:19(14:19/mi) 158/171bpm [2261b/mi] 121cal
28) 0.09mi - 1:16(13:57/mi) 166/171bpm [2317b/mi] 10cal
14:48 4:01 24 56 20 50 22 56 25 55 22 54 20 52 23 51 19 54 20 54 17 53 20 48 19 51 14:19 1:16
Ness
Well done 👏
Autumnleaves
Good work :)
Velociraptor
Well done 😀 Loads of 180 on the efforts! Did they feel as if your legs were turning over faster than last week?
EvilPixie
Thanks ladies
Yes vrap I was surprised to see the higher number as didn't feel harder
Rosehip
well done :)
EvilPixie
Thanks
Jaks
Well done 👏
EvilPixie
Thanks

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
1.00 14:47 14:47 14:47 146 94-159 2159 155 0-166 24/26
1.29 18:48 4:01 13:55 154 140-165 2143 158 150-162 3/11
1.32 19:11 23 12:24 146 143-153 1811 174 154-184 1/1
1.38 20:06 55 15:19 154 147-158 2358 159 154-182 0/1
1.41 20:25 19 10:33 150 145-155 1584 175 156-184 0/0
1.47 21:15 50 13:40 161 155-164 2199 160 150-184 0/0
1.50 21:36 21 11:31 160 159-162 1842 102 0-188 0/0
1.56 22:32 55 15:10 162 159-165 2456 159 152-186 0/1
1.59 22:55 24 13:08 158 155-160 2075 173 156-184 1/1
1.65 23:50 54 14:50 160 154-165 2372 132 0-174 1/2
1.68 24:11 22 11:57 166 164-167 1985 178 158-182 1/0
1.74 26:23 2:12 +1 35:43 147 141-164 5249 162 154-184 3/4
1.78 26:43 20 10:51 156 150-161 1691 173 158-184 2/0
1.84 27:34 51 13:57 166 161-169 2316 158 154-184 0/1
1.87 27:57 23 12:20 159 154-164 1960 176 156-186 2/0
1.93 28:48 51 13:48 157 153-160 2166 162 154-182 0/3
1.96 29:06 18 10:02 159 157-161 1595 169 158-180 0/2
2.02 29:59 53 14:22 160 156-163 2300 161 156-180 0/4
2.05 30:19 20 10:48 155 154-156 1675 173 158-180 0/1
2.11 31:13 54 14:41 150 145-154 2202 160 152-180 0/4
2.14 31:29 16 8:45 148 144-155 1295 175 158-188 0/0
2.20 32:21 52 14:07 162 155-166 2287 162 154-188 0/2
2.23 32:41 20 10:54 165 163-166 1799 175 158-188 0/0
2.30 33:29 47 12:47 170 166-173 2174 162 156-188 2/0
2.33 33:47 18 10:05 170 169-171 1713 178 160-184 0/0
2.39 34:38 51 +1 13:59 172 169-176 2404 162 154-184 0/1
3.39 50:39 16:02 +3 16:02 158 147-169 2534 155 0-168 26/8
3.48 51:55 1:16 +1 14:04 165 159-171 2320 158 154-160 2/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 176 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 4.0% 16:03

  • Cadence Distribution

    160 avge / 188 max Stride Length: 72cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.7 162 3.5 50:22 14:54
    Still 0.1 - - 4 -
    Pause 3.2 - - 1:44 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:58 11:58 32.91% More
    800m 6:12 12:28 34.60% More
    1km 7:49 12:34 35.77% More
    Mile 13:52 13:52 34.41% More
    5k 46:00 14:48 36.23% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:50 11:50 40.31
    5km 42:55 13:49 38.83
    5M 1:13:41 14:44 36.92
    10km 1:34:18 15:11 36.13
    10M 2:41:55 16:12 34.68
    Half 3:40:03 16:48 33.33
    20M 5:55:50 17:48 32.44
    Mara 8:03:34 18:27 31.62
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