Tue 24th Sep 2024 at 11:40am by Rosehip

Run > Strides

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Time
37:46
Miles
2.87
Min/mi
13:10
Pacing
68.9%
WAVA
45.05
Stride(cm)
79
Cals
298
Watts
210
Cadence
154
BPM
137
%MHR
77.1
B/mi
1807
Asc(m)
15
Surface
Road

Notes & Comments

12 comments

warm up walk over the footbridge, 22 mins 'easy' pausing watch for the return footbridge trudge when the path to town wasn't passable and then 10x15 secs 'strides' with walk to jog 45s recoveries
tried not to sprint the strides, but they are fun and a change

much warmer than I was expecting, still a bit breezy.
Youngest will have to walk the long way home from the bus, the river has spread out a bit.

3.0 base,

some anaerobic benefit (1.2)
load 79.

1) 0.14mi - 2:46(19:37/mi) 86/106bpm [1687b/mi] 14cal 141/274W

2) 1mi - 12:40(12:40/mi) 130/142bpm [1646b/mi] 103cal 219/265W
3) 0.74mi - 9:20(12:35/mi) 148/151bpm [1863b/mi] 79cal 223/291W

4) 0.09mi - 1:30(16:31/mi) 140/149bpm [2311b/mi] 11cal 173/286W

5) 0.03mi - 15(9:07/mi) 126/129bpm [1148b/mi] 2cal 196/372W
6) 0.05mi - 45(15:01/mi) 140/145bpm [2102b/mi] 6cal 203/387W
7) 0.03mi - 15(8:01/mi) 137/140bpm [1098b/mi] 2cal 288/411W
8) 0.05mi - 45(14:32/mi) 147/154bpm [2136b/mi] 6cal 174/344W
9) 0.03mi - 15(8:14/mi) 152/153bpm [1251b/mi] 2cal 226/320W
10) 0.05mi - 45(15:39/mi) 154/160bpm [2410b/mi] 6cal 176/320W
11) 0.03mi - 15(8:19/mi) 147/149bpm [1223b/mi] 2cal 222/303W
12) 0.05mi - 45(14:53/mi) 154/159bpm [2291b/mi] 6cal 217/307W
13) 0.03mi - 15(8:20/mi) 148/151bpm [1234b/mi] 2cal 258/307W
14) 0.05mi - 45(14:56/mi) 153/156bpm [2285b/mi] 6cal 182/293W
15) 0.03mi - 15(9:00/mi) 150/155bpm [1349b/mi] 2cal 225/293W
16) 0.05mi - 45(14:55/mi) 153/158bpm [2282b/mi] 6cal 180/319W
17) 0.03mi - 15(8:35/mi) 146/147bpm [1254b/mi] 2cal 208/278W
18) 0.05mi - 45(14:21/mi) 152/156bpm [2182b/mi] 6cal 170/286W
19) 0.03mi - 15(7:53/mi) 147/151bpm [1158b/mi] 2cal 231/300W
20) 0.05mi - 45(14:20/mi) 155/158bpm [2221b/mi] 6cal 161/309W
21) 0.03mi - 15(8:36/mi) 151/153bpm [1298b/mi] 2cal 219/279W
22) 0.05mi - 45(13:56/mi) 156/159bpm [2174b/mi] 6cal 164/281W
23) 0.03mi - 15(8:38/mi) 153/155bpm [1322b/mi] 2cal 250/298W
24) 0.05mi - 45(14:43/mi) 157/160bpm [2309b/mi] 7cal 207/324W

25) 0.1mi - 1:30(15:49/mi) 139/153bpm [2198b/mi] 10cal 149/163W

2:46 12:40 9:20 1:30 15 45 15 45 15 45 15 45 15 45 15 45 15 45 15 45 15 45 15 45 1:30

	Jaks Looks good, well done 👏
	RRR-CAZ 🇬🇧 Good session 👍
	Rosehip thank you
	Fenland Flier Nice speedy reps, well done.
	Rosehip thanks, FF
	Velociraptor Well done! Really good pace for the strides, are you sure you shouldn't be doing Sharkie distances rather than ultras?
	Rosehip lol, it's fun occasionally
	Velociraptor It is, isn't it? I can get behind Matt Fitzgerald taking the piss out of runners who'll do anything to dodge speedwork but willingly suck up the discomfort of long runs.
	LindsD Well done
	Rosehip thank you
	northernslowcoach Good stuff
	Rosehip cheers Coachie

Pace

22%

15%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.13	2:26	2:26	19:26	84 73-103	1633	124 108-132	164 120-274	2/0
0.25	4:28	2:02 +18	16:20	107 99-118	1747	156 122-164	198 98-251	0/2
0.38	6:04	1:35	12:43	126 118-130	1602	163 162-166	232 214-254	0/0
0.50	8:17	2:13 +38	17:44	122 115-129	2163	162 158-164	236 204-257	1/0
0.63	11:20	3:04 +1:26	24:31	131 114-137	3211	162 158-164	216 163-234	1/0
0.75	12:53	1:32	12:17	131 115-138	1610	165 162-166	222 176-249	0/2
0.88	14:26	1:33	12:25	139 136-140	1725	164 162-166	227 211-249	0/0
1.00	16:01	1:35	12:42	140 138-141	1777	164 162-166	220 213-245	1/0
1.13	17:35	1:34	12:31	141 139-142	1765	164 162-166	224 202-238	0/1
1.25	19:11	1:36	12:52	144 141-146	1852	164 160-166	232 217-265	1/0
1.38	20:45	1:34	12:30	147 145-149	1838	164 162-166	227 206-291	1/0
1.50	22:19	1:34	12:36	148 147-149	1864	164 162-166	217 209-236	1/1
1.63	23:53	1:34	12:29	147 146-148	1835	164 162-166	217 213-224	0/1
1.75	25:27	1:34	12:35	149 147-151	1875	163 160-166	221 215-229	1/0
1.88	27:02	1:34	12:35	150 149-151	1888	163 158-164	228 213-250	1/1
2.00	29:26	2:25 +36	19:16	139 124-149	2679	137 118-184	192 49-372	0/1
2.13	31:05	1:38	13:07	142 130-154	1862	144 122-184	210 47-411	0/0
2.25	32:31	1:26	11:28	152 146-160	1743	159 118-230	222 116-320	1/0
2.38	34:14	1:43	13:45	153 146-159	2105	141 124-180	208 132-307	1/1
2.50	35:41	1:27	11:34	151 145-158	1748	151 124-178	216 124-319	0/1
2.63	37:18	1:37	12:55	153 145-158	1977	142 122-180	175 41-309	0/1
2.75	38:44	1:26	11:29	156 150-160	1793	156 126-182	210 122-324	1/0
2.87	40:44	2:00	16:11	143 127-160	2314	128 124-132	153 135-186	0/1

Heart

137/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 15m, Range 3m, Flat prediction 37:46

Elevation Graph

No climbs of at least 10 metres detected.

Power

210W (411 max)

Power Graph

Power Bands

Cadence

154 (230 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	65.7	165	2.2	25:56	12:45
Walk	28.6	126	0.7	12:20	18:50
Still	0.2	-	-	5	-
Pause	5.5	-	-	2:22	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	40	10:37	34.22%	More
200m	1:20	10:46	37.21%	More
400m	2:59	12:02	35.55%	More
800m	6:04	12:13	40.03%	More
1km	7:35	12:12	41.56%	More
Mile	12:31	12:31	42.29%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:32	10:32	50.25
5km	41:34	13:23	44.50
5M	1:13:57	14:47	40.94
10km	1:36:12	15:29	39.46
10M	2:51:07	17:07	36.68
Half	3:57:16	18:07	34.62
20M	6:35:58	19:48	32.79
Mara	9:09:03	20:57	31.42

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