Sat 27th Apr 2024 at 11:09am by Rosehip

Run > Tempo

breezy

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Time
1:03:44
Miles
5.01
Min/mi
12:43
Pacing
83%
WAVA
47.06
Stride(cm)
81
Cals
548
Watts
220
Cadence
157
BPM
137
%MHR
76.2
B/mi
1744
Asc(m)
27
Hillscore
2
Surface
Trail

Notes & Comments

8 comments

3x10/10 or 12 on the plan today, went for the 10s but couldn't push self to complete them
wind unhelpful most of the time and different bits of legs kept making themselves known but it's really my head that just doesn't like working hard and the 'can'ts' creep in
disappointed didn't get to 8 mins in the third one and hr not as high as on Thursday either - think actually the bands should come down a beat or two?

3.5 Tempo load 127

1) 1mi - 13:04(13:04/mi) 124/141bpm [1620b/mi] 109cal 221/310W
2) 0.12mi - 1:56(16:05/mi) 128/142bpm [2060b/mi] 13cal 157/280W

3) 0.78mi - 7:59(10:16/mi) 147/157bpm [1510b/mi] 83cal 284/308W
4) 0.32mi - 5:00(15:31/mi) 129/157bpm [2002b/mi] 35cal 156/277W

5) 0.78mi - 8:22(10:44/mi) 152/159bpm [1632b/mi] 88cal 257/321W
6) 0.3mi - 5:00(16:45/mi) 130/159bpm [2178b/mi] 34cal 146/256W

7) 0.58mi - 6:16(10:44/mi) 151/159bpm [1620b/mi] 66cal 265/300W
8) 0.15mi - 2:30(16:25/mi) 137/159bpm [2248b/mi] 17cal 157/260W

9) 0.97mi - 13:34(13:55/mi) 136/149bpm [1892b/mi] 103cal 192/298W

13:04 1:56 7:59 5:00 8:22 5:00 6:16 2:30 3 13:34

	northernslowcoach But there’s some good spikes in there x
	Rosehip thanks x
	Velociraptor Well done. An hour of running, however you slice it up.
	Rosehip thanks V'rap
	Jaks Well done 👏
	Rosehip thanks, Jaks
	Fenland Flier What V'rap said x
	Rosehip thanks FF

Pace

23%

26%

17%

24%

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.
0.25	3:37	3:37 +11	14:26	115 84-125	1660	155 116-170	231 60-297	0/2
0.50	6:47	3:11	12:42	123 115-128	1562	166 128-170	226 171-269	3/1
0.75	10:06	3:19	13:15	126 118-134	1670	165 128-172	224 69-278	1/0
1.00	13:14	3:08	12:33	132 126-141	1656	165 120-174	236 158-310	3/1
1.25	16:30	3:16	13:03	127 113-142	1658	148 124-174	207 135-305	2/2
1.50	19:06	2:36	10:25	144 134-153	1499	174 170-176	291 247-306	1/3
1.75	21:41	2:35	10:19	154 153-155	1588	175 172-178	292 281-308	1/2
2.00	24:53	3:12	12:47	147 122-157	1880	151 124-178	210 47-286	2/1
2.25	28:28	3:36	14:22	124 115-130	1782	141 122-168	165 45-249	1/0
2.50	31:08	2:40	10:38	147 131-155	1563	171 170-176	257 240-280	1/0
2.75	33:50	2:43	10:50	155 154-156	1679	172 168-176	276 245-321	0/2
3.00	36:32	2:42	10:47	158 156-159	1704	174 170-176	248 241-259	2/1
3.25	40:43	4:11	16:46	132 117-159	2212	128 120-170	150 124-248	1/0
3.50	43:44	3:01	12:03	135 115-153	1627	158 118-174	227 85-300	0/1
3.75	46:23	2:39	10:36	155 152-158	1644	173 170-176	270 242-294	1/2
4.00	49:44	3:21	13:23	148 126-159	1980	150 126-178	202 129-286	2/1
4.25	53:22	3:39	14:35	127 116-135	1851	142 112-164	170 60-257	0/2
4.50	56:53	3:31	14:04	135 125-142	1898	151 122-168	206 67-298	1/1
4.75	1:00:07	3:14	12:56	144 137-149	1862	159 80-168	226 55-265	0/2
5.00	1:03:40	3:33	14:12	137 126-145	1945	149 120-170	184 46-229	2/2
5.01	1:03:54	14	20:58	128 127-128	2684	127 124-130	145 138-149	0/0

Heart

137/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 27m, Range 7m, Flat prediction 1:03:44

Elevation Graph

No climbs of at least 10 metres detected.

Power

220W (321 max)

Power Graph

Power Bands

Cadence

157 (178 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.9	169	3.8	44:01	11:35
Walk	31.1	127	1.2	19:53	16:27

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	34	9:11	39.21%	More
200m	1:13	9:45	40.70%	More
400m	2:31	10:08	41.85%	More
800m	5:04	10:12	47.22%	More
1km	6:22	10:15	48.75%	More
Mile	11:06	11:06	47.14%	More
5k	37:18	12:00	48.98%	More
5 miles	1:03:39	12:44	46.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:04	9:04	57.68
5km	35:45	11:30	51.11
5M	1:03:35	12:43	47.03
10km	1:22:43	13:19	45.32
10M	2:27:08	14:43	42.11
Half	3:24:00	15:34	39.74
20M	5:40:27	17:01	37.62
Mara	7:52:04	18:01	36.03

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stride length
cadence