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Sat 10th Aug 2024 at 12:47pm by Gooner
Run > Long Run
Time
1:28:30
Miles 7.37
Min/mi 12:00
Pacing
87.2%
WAVA
36.61
Stride(cm)
82
Cals
1134
Watts
329
Cadence
164
BPM
156
%MHR
80.4
B/mi 1873
Asc(m)
166
Hillscore
15
Surface
Mixed
Notes & Comments
Joker LSR on holiday. All uphill at the start peaking in a VERY steep summit that required walking as running was the same pace 😂 Had to stop a couple of times for gates and cars to get past as there were some narrow parts on the road sections. Legs were a bit achy, especially on the steep downhills but missed out my intervals this week as on holiday to try and let them heal a little. Will see how they feel next week and see where I stand. 1) 1mi - 11:54(11:54/mi) 149/160bpm [1773b/mi] 154cal 335/415W 2) 1mi - 12:14(12:14/mi) 158/161bpm [1932b/mi] 167cal 337/400W 3) 1mi - 13:41(13:41/mi) 164/175bpm [2245b/mi] 183cal 347/505W 4) 1mi - 11:36(11:36/mi) 158/172bpm [1832b/mi] 149cal 308/451W 5) 1mi - 11:01(11:01/mi) 153/167bpm [1685b/mi] 133cal 317/449W 6) 1mi - 11:37(11:37/mi) 154/159bpm [1789b/mi] 145cal 321/351W 7) 1mi - 11:59(11:59/mi) 155/157bpm [1857b/mi] 148cal 322/381W 8) 0.37mi - 4:28(11:57/mi) 156/158bpm [1864b/mi] 55cal 319/366W
11:54 12:14 13:41 11:36 11:01 11:37 11:59 4:28
Miles
Miles
Time
Time
Split
Split
Min/mi
/mi
HR bpm
HR
Beats/mi
BMI
Cadence rpm
Cad.
Power Watts
Watts
Ascent mtrs
Asc.
0.25
3:01
3:01
12:02
136 111-146
1637
161 100-166
318 85-347
4/3
0.50
5:57
2:56
11:45
150 145-156
1762
165 162-168
329 315-366
2/1
0.75
8:52
2:55
11:41
153 151-155
1789
165 162-168
334 315-382
5/2
1.00
11:54
3:01
12:06
156 152-160
1887
165 162-168
358 328-415
10/0
1.25
14:59
3:05
12:21
156 151-161
1926
164 160-166
329 265-396
8/3
1.50
18:10
3:11
12:44
158 154-160
2011
165 162-166
345 295-400
10/0
1.75
21:12
3:02
12:08
159 156-160
1930
166 164-168
339 293-378
9/0
2.00
24:07
2:56
11:42
159 157-160
1862
167 164-172
337 313-374
8/0
2.25
27:14
3:06
12:25
160 156-164
1988
166 162-170
366 315-415
13/0
2.50
30:15
3:01
12:04
159 154-164
1920
167 162-170
330 273-421
6/4
2.75
33:57
3:43
14:51
163 155-170
2419
157 102-168
372 115-505
17/2
3.00
37:48
3:51
15:23
171 167-175
2631
136 106-168
332 80-418
35/0
3.25
41:30
3:42
14:46
167 161-172
2467
144 112-168
349 176-451
15/1
3.50
44:19
2:49
11:17
159 155-167
1794
167 162-170
302 265-373
16/4
3.75
47:04
2:45 +9
10:58
152 148-155
1668
169 166-174
299 236-325
0/18
4.00
49:33
2:29
9:57
152 150-154
1512
169 166-174
304 275-331
0/44
4.25
52:23
2:51
11:22
158 152-167
1796
168 166-172
333 248-449
5/14
4.50
54:55
2:32
10:08
148 146-152
1499
169 166-172
285 250-330
0/30
4.75
57:38
2:43
10:52
147 145-153
1597
168 164-172
310 267-369
1/34
5.00
1:00:34
2:55
11:41
157 153-161
1835
168 166-170
337 285-395
6/3
5.25
1:03:25
2:51
11:26
155 153-157
1771
168 164-170
323 308-339
1/5
5.50
1:06:23
2:58
11:54
156 152-159
1855
167 164-172
324 308-351
3/3
5.75
1:09:17
2:54
11:35
154 152-158
1785
167 164-170
319 291-338
2/7
6.00
1:12:11
2:53
11:34
153 151-155
1768
167 164-170
318 294-331
1/5
6.25
1:15:08
2:57
11:48
154 151-157
1818
166 164-170
325 309-381
2/3
6.50
1:18:06
2:58
11:53
155 148-157
1841
166 164-168
321 311-350
2/1
6.75
1:21:08
3:02
12:08
155 154-156
1880
166 164-172
320 304-338
2/2
7.00
1:24:10
3:02
12:08
155 154-156
1880
166 162-170
322 305-350
4/1
7.25
1:27:11
3:01
12:04
156 154-158
1883
163 82-168
318 163-366
3/1
7.37
1:28:39
1:28
11:49
155 153-157
1830
167 164-170
319 309-336
1/2
Cadence
Cadence Bands
%
Cad
Mi
Time
Min/mi
Run
95.3
166
7.2
1:24:26
11:49
Walk
4.6
109
0.2
4:04
18:51
Pause
0.2
-
-
9
-
Benchmarks
Distance
Time
Mins/mi
WAVA
Fastest
100m
30
8:07
33.41%
More
200m
1:05
8:43
33.46%
More
400m
2:18
9:16
32.89%
More
800m
5:07
10:17
34.01%
More
1km
6:25
10:19
35.52%
More
Mile
10:20
10:20
37.96%
More
5k
34:54
11:14
38.22%
More
5 miles
59:51
11:58
36.16%
More
10k
1:14:38
12:01
36.22%
More
Predictions
Dist
Time
Per Mile
WAVA
1M
10:16
10:16
38.22
5km
34:52
11:13
38.25
5M
58:14
11:39
37.17
10km
1:13:37
11:51
36.72
10M
2:02:59
12:18
36.30
Half
2:44:34
12:34
35.60
20M
4:19:44
12:59
35.74
Mara
5:47:32
13:16
35.62
Borg Rating of Perceived Exertion
1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort
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