-
Time
40:00
-
Miles
4.25
-
Min/mi
9:25
-
Pacing
77.9%
-
WAVA
49.19
-
Stride(cm)
118
-
Cals
482
-
Cadence
145
-
BPM
132
-
%MHR
77
-
B/mi
1239
-
Asc(m)
95
-
Hillscore
17
-
Surface
Road
Notes & Comments
5 min warm-up
9 min run / 1 min walk x3
5 min warm-down
Decided to repeat last Tuesday's session to use as a benchmark and test the pace a bit more. First rep felt a bit sluggish but turned out I was going faster than I thought. Second felt great. Third mostly good but had slight grumble in right calf for mid-part of it. Ankle barely complained.
Thigh mostly on good behaviour, but felt tight after I got home. Used massage gun and didn't notice any significant pain, just a few tight spots - managed a few squats afterwards without any trouble. Will have to see how it is through the rest of today.
1) 0.37mi - 5:00(13:29/mi) 99/113bpm [1335b/mi] 40cal 4.45/4.86mph
2) 1mi - 8:27(8:27/mi) 135/148bpm [1141b/mi] 113cal 7.1/7.66mph
3) 0.06mi - 33(8:25/mi) 138/140bpm [1161b/mi] 7cal 7.13/7.49mph
4) 0.07mi - 1:00(13:25/mi) 122/135bpm [1637b/mi] 10cal 4.47/7.1mph
5) 1mi - 8:09(8:09/mi) 138/150bpm [1126b/mi] 109cal 7.36/8.41mph
6) 0.1mi - 51(8:35/mi) 150/152bpm [1287b/mi] 12cal 6.99/7.37mph
7) 0.07mi - 1:00(13:40/mi) 138/154bpm [1885b/mi] 12cal 4.39/7.06mph
8) 1mi - 8:12(8:12/mi) 143/158bpm [1171b/mi] 113cal 7.32/7.72mph
9) 0.1mi - 48(8:09/mi) 152/154bpm [1239b/mi] 11cal 7.36/7.62mph
10) 0.08mi - 1:00(13:12/mi) 143/152bpm [1888b/mi] 13cal 4.54/7.6mph
11) 0.39mi - 5:00(12:51/mi) 114/130bpm [1465b/mi] 42cal 4.67/4.86mph
12) 0mi - 0(2:17/mi) 111/111bpm [253b/mi] 26.32/4.88mph
5:00 8:27 33 1:00 8:09 51 1:00 8:12 48 1:00 5:00 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:43 |
1:43 |
13:43 |
88 78-100 |
1206 |
118 102-126 |
3/0 |
0.25 |
3:22 |
1:39 |
13:11 |
100 95-104 |
1319 |
125 122-132 |
3/0 |
0.38 |
5:01 |
1:40 |
13:18 |
108 103-113 |
1436 |
125 120-156 |
11/0 |
0.50 |
6:08 |
1:07 |
8:56 |
120 110-128 |
1071 |
154 152-158 |
2/1 |
0.63 |
7:14 |
1:05 |
8:43 |
135 129-137 |
1176 |
153 150-156 |
4/2 |
0.75 |
8:16 |
1:02 |
8:15 |
133 130-138 |
1098 |
153 150-154 |
0/7 |
0.88 |
9:19 |
1:03 |
8:28 |
135 131-141 |
1142 |
154 152-156 |
2/4 |
1.00 |
10:22 |
1:03 |
8:21 |
140 137-142 |
1169 |
156 154-158 |
1/2 |
1.13 |
11:25 |
1:03 |
8:24 |
141 140-143 |
1184 |
155 152-158 |
2/2 |
1.25 |
12:29 |
1:04 |
8:33 |
144 140-148 |
1232 |
155 150-160 |
4/2 |
1.38 |
13:30 |
1:01 |
8:10 |
140 135-148 |
1143 |
153 150-156 |
2/8 |
1.50 |
14:52 |
1:22 |
10:53 |
128 108-140 |
1394 |
135 116-156 |
1/4 |
1.63 |
16:00 |
1:09 |
9:08 |
120 107-136 |
1096 |
149 116-156 |
2/2 |
1.75 |
17:00 |
1:00 |
8:01 |
137 134-138 |
1099 |
155 152-156 |
0/2 |
1.88 |
18:05 |
1:05 |
8:36 |
137 134-139 |
1179 |
152 148-156 |
2/1 |
2.00 |
19:08 |
1:03 |
8:28 |
140 139-140 |
1184 |
154 152-156 |
2/2 |
2.13 |
20:11 |
1:03 |
8:22 |
144 140-146 |
1205 |
155 152-158 |
2/1 |
2.25 |
21:10 |
59 |
7:51 |
139 135-146 |
1091 |
152 148-156 |
0/8 |
2.38 |
22:05 |
55 |
7:22 |
139 134-145 |
1024 |
156 154-160 |
1/2 |
2.50 |
23:05 |
1:00 |
7:59 |
148 146-150 |
1182 |
157 154-160 |
3/2 |
2.63 |
24:13 |
1:08 |
9:03 |
150 148-153 |
1357 |
152 124-158 |
4/2 |
2.75 |
25:31 |
1:18 |
10:25 |
129 118-147 |
1344 |
136 120-164 |
0/5 |
2.88 |
26:30 |
59 |
7:54 |
139 130-146 |
1099 |
156 154-160 |
3/2 |
3.00 |
27:36 |
1:06 |
8:48 |
152 146-158 |
1338 |
156 152-158 |
10/3 |
3.13 |
28:39 |
1:03 |
8:21 |
153 144-158 |
1277 |
152 148-154 |
2/3 |
3.25 |
29:43 |
1:04 |
8:35 |
139 137-142 |
1192 |
153 152-156 |
3/2 |
3.38 |
30:45 |
1:01 |
8:10 |
142 137-146 |
1160 |
154 152-156 |
4/1 |
3.50 |
31:44 |
1:00 |
7:57 |
146 144-148 |
1162 |
154 150-158 |
0/6 |
3.63 |
32:45 |
1:01 |
8:06 |
144 143-146 |
1167 |
155 152-160 |
2/3 |
3.75 |
33:45 |
1:00 |
8:02 |
148 143-154 |
1188 |
155 152-160 |
4/1 |
3.88 |
35:17 |
1:31 |
12:10 |
140 124-152 |
1703 |
132 122-156 |
5/1 |
4.00 |
36:54 |
1:37 |
12:58 |
117 109-123 |
1516 |
125 122-130 |
1/6 |
4.13 |
38:31 |
1:37 |
12:57 |
111 107-117 |
1437 |
125 122-128 |
2/1 |
4.25 |
40:02 |
1:31 |
12:24 |
114 111-117 |
1414 |
125 120-128 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
67.9 |
154 |
3.3 |
27:12 |
8:17 |
Walk |
32.1 |
123 |
1 |
12:50 |
13:17 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:21 |
44.24% |
More |
800m |
3:54 |
7:52 |
48.32% |
More |
1km |
4:56 |
7:57 |
49.83% |
More |
Mile |
8:08 |
8:08 |
51.59% |
More |
5k |
26:22 |
8:29 |
54.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:13 |
8:13 |
51.05 |
5km |
28:23 |
9:08 |
50.27 |
5M |
47:47 |
9:33 |
48.58 |
10km |
1:00:37 |
9:45 |
47.80 |
10M |
1:42:03 |
10:12 |
46.91 |
Half |
2:17:08 |
10:28 |
45.82 |
20M |
3:37:55 |
10:54 |
45.69 |
Mara |
4:52:50 |
11:11 |
45.34 |
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