You can still access the old version of this page.

Sat 7th Dec 2024 at 7:07am by Ness

Run > Tempo

Amazing
drizzle
v windy
cold

Follow User
0 👍

Time
30:29
Miles
3.15
Min/mi
9:41
Pacing
95.6%
WAVA
59.50
Stride(cm)
95
Cals
301
Cadence
176
BPM
148
%MHR
79.8
B/mi
1429
Asc(m)
49
Surface
Road

Notes & Comments

Attempt at a 5k tempo session as a substitute for parkrun. Apologies to those playing the new Fetch game. Don't think I improved my current benchmark time for 5k. Enjoyed the run though.....
1) 1mi - 9:20(9:20/mi) 143/153bpm [1334b/mi] 87cal
2) 1mi - 9:44(9:44/mi) 150/155bpm [1460b/mi] 98cal
3) 1mi - 9:48(9:48/mi) 150/157bpm [1471b/mi] 99cal
4) 0.11mi - 1:07(10:24/mi) 151/156bpm [1570b/mi] 12cal
5) 0.05mi - 30(10:37/mi) 153/155bpm [1625b/mi] 5cal

Edit - it did improve it slightly. 😁

9:20 9:44 9:48 1:07 30

	Rosehip well done 5k point to point in the right direction might have given you a bigger improvement today
	Ness Thanks, Rosehip. Yes. I didn't choose the best route. Trying to stay sheltered from the gusty winds. Hopefully parkrun will be back on schedule next week and I can improve it there. 🤞
	Nana Gill Well done. I don’t think I’ll be outside today 😱
	Ness Thanks, Nana Gill. Good idea. Stay safe x
	geordiebells Well done ness
	Ness Thanks, GG x
	Sigh Well done!
	Ness Thanks x
	Jingle Jaks Well done 👏
	Ness Thanks x
	AndyJ57 Well done, in this storm, I won't be running today
	Nord Rundeer 🦌 Well done for getting out. I didn’t bet on you
	Ness Thanks both! Good idea, Andy. I think the southern regions are being more badly hit than here. Stay safe.
	Autumnleaves Good stuff x

Map

0mi in 0

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	9:20	9:20	9:20	143 122-152	1334	174 0-180	20/60
2.00	19:01	9:41	9:44	150 144-155	1461	176 172-180	28/37
2.99	28:48	9:47	9:49	150 143-155	1472	176 172-184	28/30
3.10	29:55	1:07	10:27	151 146-156	1577	178 174-182	6/1
3.14	30:24	29 +1	10:48	153 150-155	1653	175 172-176	2/1

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
148 avge / 156 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands
Cadence Distribution
176 avge / 184 max Stride Length: 95cm

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:06	45.73%	More
800m	4:34	9:12	50.85%	More
1km	5:47	9:19	52.18%	More
Mile	9:19	9:19	54.78%	More
5k	29:59	9:39	59.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:50	8:50	57.81
5km	30:02	9:40	59.41
5M	50:12	10:02	58.13
10km	1:03:29	10:13	57.61
10M	1:46:09	10:37	56.90
Half	2:22:05	10:51	55.59
20M	3:44:23	11:13	55.56
Mara	5:00:22	11:28	55.08

Bespoke Fields

Amend your bespoke fields

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

Sat 7th Dec 2024 at 7:07am by Ness

Run > Tempo

Notes & Comments

Map

Multigraph

Splits

Further Analysis

Pace Distribution

Heart Rate Distribution

Cadence Distribution

Benchmarks

Predictions

Bespoke Fields

Tag A User

Free training & racing tools for runners, cyclists, swimmers & walkers.