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Tue 17th Dec 2024 at 6:46am by TeeBee

Run > Coached
  • Time
    54:12
  • Miles
    2.78
  • Min/mi
    19:30
  • Pacing
    35.7%
  • WAVA
    28.05
  • Stride(cm)
    59
  • Cals
    335
  • Cadence
    139
  • BPM
    135
  • %MHR
    68.1
  • B/mi
    2627
  • Asc(m)
    49
  • Surface
    Road

Notes & Comments

Top speed intervals - mainly increasing distance (but not exact as using different parts of the park - also different gradients), but always hard start then focus on float/relax. Hard finish if possible.

Apparently I'm running at about 30s per km faster than I was 6 months ago

1) 0.62mi - 11:14(18:05/mi) 115/149bpm [2080b/mi] 66cal 3.32/5.24mph
2) 0.29mi - 7:39(26:28/mi) 108/144bpm [2859b/mi] 34cal 2.27/10.79mph

3) 0.12mi - 46(6:39/mi) 148/172bpm [984b/mi] 5cal 9.02/11.77mph
4) 0.12mi - 3:55(32:17/mi) 136/173bpm [4389b/mi] 25cal 1.86/8.85mph

5) 0.23mi - 1:37(7:04/mi) 164/179bpm [1158b/mi] 15cal 8.5/10.16mph
6) 0.13mi - 6:11(47:59/mi) 133/179bpm [6382b/mi] 32cal 1.25/8.37mph

7) 0.2mi - 1:35(8:03/mi) 165/180bpm [1327b/mi] 14cal 7.46/11mph
8) 0.17mi - 6:49(40:28/mi) 137/180bpm [5545b/mi] 37cal 1.48/7.78mph

9) 0.33mi - 2:32(7:41/mi) 169/180bpm [1300b/mi] 25cal 7.8/11.73mph
10) 0.14mi - 6:13(44:25/mi) 139/180bpm [6174b/mi] 34cal 1.35/7.76mph

11) 0.38mi - 3:14(8:34/mi) 162/181bpm [1389b/mi] 28cal 7/9.81mph
12) 0.06mi - 2:26(38:50/mi) 158/182bpm [6136b/mi] 20cal 1.55/7.39mph
11:14 7:39 46 3:55 1:37 6:11 1:35 6:49 2:32 6:13 3:14 2:26
LindsD
Commenting for notes :)
TeeBee
Done already :-)
alpenrose
Good work :)
LindsD
:)
LindsD
That's brilliant! Hard work pays off
Sombrero
Ooooh nice floating! :-) That's a great improvement over just 6 months.

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.
0.62 11:32 11:32 +1 18:33 115 80-149 2134 110 0-176 18/15
0.91 19:09 7:37 26:35 110 93-142 2925 57 0-200 17/13
1.02 19:53 44 6:24 148 118-172 947 148 0-208 4/0
1.14 23:49 3:56 32:26 136 105-172 4412 56 0-186 2/0
1.37 25:23 1:35 6:56 159 118-179 1102 160 0-212 1/0
1.50 31:35 6:12 48:20 138 112-179 6671 52 0-176 0/3
1.70 33:10 1:35 7:59 160 126-180 1277 159 0-202 3/0
1.86 40:00 6:50 40:47 141 117-180 5750 46 0-180 2/3
2.19 42:31 2:31 7:38 166 135-180 1268 160 0-202 1/0
2.33 48:44 6:13 44:27 140 120-180 6224 40 0-178 0/4
2.71 51:54 3:11 8:29 161 129-181 1365 165 0-192 4/0
2.77 54:20 2:26 +1 39:54 156 133-181 6225 63 0-178 0/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 181 max Delete HR Trace

  • Cadence Distribution

    139 avge / 212 max Stride Length: 59cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 43.4 177 1.9 23:32 12:35
    Walk 48.6 102 0.9 26:35 29:52
    Still 7.5 - - 4:07 -
    Pause 0.5 - - 16 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:38 53.57% More
    800m 6:51 13:46 33.01% More
    1km 9:57 16:00 29.52% More
    Mile 18:12 18:12 27.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 17:56 17:56 27.66
    5km 1:01:08 19:41 28.05
    5M 1:42:16 20:27 27.14
    10km 2:09:23 20:49 26.71
    10M 3:36:28 21:39 26.37
    Half 4:49:54 22:08 26.09
    20M 7:38:11 22:55 25.42
    Mara 10:13:36 23:25 24.85
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