Tue 16th Apr 2024 at 11:22am by Velociraptor

Run > Fartleks

Good
breezy

Follow User
0 👍

Time
1:48:36
Miles
10.62
Min/mi
10:14
Pacing
90.1%
WAVA
61.58
Stride(cm)
93
Cals
869
Watts
201
Cadence
168
BPM
149
%MHR
79.5
B/mi
1528
Asc(m)
151
Hillscore
14
Surface
Road

Notes & Comments

17 comments

What a difference a sunny day with the wind turned down makes!
Legs felt remarkably untroubled this morning. Maybe I should make recovery bike rides a habit. Set out with the big triangle as my minimum target, 90 minutes optional. Added in the "stuff" as I went along - 1.7 miles downhill/flat at PMP (9.30mm) starting from 5 miles, then 8 x 100dp efforts with 100dp recoveries starting from 7.6 miles. Attempted a fast finish but legs weren't having it.
268 Threshold. Not enough Anaerobic to move the dial. A new wonkiness PB, I think - 43.9%/56.1%.

11:03 11:02 10:33 10:16 10:52 9:27 9:58 10:04 9:25 9:41 6:15

	Dvorak Great Glad you got the weather.
	Velociraptor Thanks Wind's still got a nip to it but it's almost warm in the sun.
	Bowman 🇸🇪 Another long one, well done!
	Dvorak Same here. I wasnae fooled into abandoning my lang sleeves this time.
	riggys99 Nice mixed pace session
	Sigh Well run!
	eL Bee! Nice. It was almost pleasant today!!
	EvilPixie Excellent
	Velociraptor Thanks
	Rosehip well done
	Jaks Well done 👏, it really is lovely out 😊
	Ness Well done 😀
	Velociraptor Thanks I'm almost starting to imagine wearing shorts.
	Keegan A great run, well done 👏
	Velociraptor Thanks, Keegan
	geordiegirl Sounds like a great run. Well done v-rap and yes sun and less wind is always a help.
	Velociraptor Thanks, geordiegirl

Pin Map

0mi in 0

Pace

21%

38%

30%

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.
0.50	5:36	5:36	11:12	137 74-158	1534	164 158-170	216 36-263	14/3
1.00	11:00	5:24	10:48	141 133-155	1523	166 162-170	211 188-266	10/0
1.50	16:20	5:20	10:40	131 124-141	1398	167 164-170	205 177-231	0/16
2.00	22:02	5:42	11:24	137 124-148	1562	164 158-174	198 160-238	12/10
2.50	27:16	5:14	10:27	133 128-140	1390	167 164-170	203 179-265	1/9
3.00	32:36	5:20	10:40	137 129-146	1461	166 164-168	202 173-237	2/3
3.50	37:50	5:15	10:29	143 136-149	1500	166 160-170	201 182-240	4/2
4.00	42:51	5:01	10:02	142 133-150	1425	167 164-170	194 151-258	3/7
4.50	48:21	5:30	10:59	150 141-158	1648	166 162-170	197 166-237	14/2
5.00	53:53	5:32 +10	11:04	150 132-167	1660	165 154-170	197 123-265	18/10
5.50	58:36	4:43	9:27	143 134-153	1351	168 162-176	186 142-245	0/30
6.00	1:03:20	4:44	9:28	153 149-158	1449	171 166-174	196 170-226	1/7
6.50	1:08:04	4:44	9:27	158 155-166	1494	172 168-176	203 185-227	6/2
7.00	1:13:18	5:14	10:28	160 151-168	1674	169 164-178	210 188-254	17/1
7.50	1:18:50	5:32	11:03	157 151-164	1736	165 162-168	211 178-254	17/0
8.00	1:23:28	4:38 +5	9:16	160 148-169	1483	176 160-188	205 101-277	4/13
8.50	1:28:07	4:39	9:19	165 153-172	1537	175 166-184	202 165-267	7/7
9.00	1:32:52	4:45	9:30	169 164-175	1606	175 166-186	214 183-282	14/0
9.50	1:37:22	4:30	9:00	165 156-172	1485	176 168-184	203 154-259	0/7
10.00	1:42:33	5:11	10:22	158 150-168	1637	168 166-172	184 159-223	1/8
10.50	1:47:59	5:26 +20	10:52	154 143-160	1674	168 162-174	173 83-204	1/11
10.62	1:49:10	1:11	9:43	160 154-163	1555	170 166-174	216 185-242	3/0

Heart

149/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 151m, Range 48m, Flat prediction 1:47:31

Elevation Graph

Biggest Climbs (m)	Min/mi
43 1.8%	10:15
32 3.1%	10:52
21 1.6%	9:27
19 1.6%	10:58
12 4.0%	12:01
See your biggest climbs

Power

201W (282 max)

Power Graph

Power Bands

Cadence

168 (188 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	168	10.6	1:48:34	10:17
Walk	0.0	0	0	0	NAN:00:00
Still	0.0	-	-	1	-
Pause	0.5	-	-	35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	29	7:46	46.78%	More
200m	59	7:59	50.24%	More
400m	2:08	8:35	49.89%	More
800m	4:22	8:47	55.65%	More
1km	5:24	8:42	58.32%	More
Mile	9:08	9:08	57.94%	More
5k	30:10	9:43	61.30%	More
5 miles	48:34	9:43	62.34%	More
10k	1:01:43	9:56	61.51%	More
10 miles	1:42:16	10:14	61.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:44	6:44	78.61
5km	25:34	8:14	72.34
5M	44:45	8:57	67.66
10km	57:48	9:18	65.68
10M	1:41:11	10:07	62.04
Half	2:19:02	10:37	59.08
20M	3:48:45	11:26	56.76
Mara	5:14:20	12:00	54.88

Fetch Miles

15:44	Hayton Road outward.
10:46	Into Hayton and up the hill.
8:57	Miners Arms junction.
10:48	Miners Arms junction.
9:21	Take the Gilcrux road but don't go to Gilcrux.

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