Fri 2nd Jun 2017 at 11:00am by Angus Clydesdale

Run > Intervals
  • Good
  • breezy
  • warm
  • Time
    36:12
  • Miles
    3.73
  • Min/mi
    9:42
  • Pacing
    86%
  • WAVA
    47.56
  • Cals
    537
  • BPM
    159
  • %MHR
    95.8
  • B/mi
    1544
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

NOV RunClub Cruise Intervals
Shorter, faster and less rest. Tough at the end. Trying to find a strategy for Edinburgh.

Split Summary
===
1) 0.66m - 6:05(9:16/m) 149/160bpm 83cal 6.47/8.14mph
2) 0.63m - 5:56(9:21/m) 161/166bpm 90cal 6.42/8.3mph
3) 0.63m - 6:04(9:35/m) 161/167bpm 91cal 6.27/8.29mph
4) 0.62m - 5:59(9:40/m) 162/167bpm 90cal 6.21/7.82mph
5) 0.59m - 5:58(10:09/m) 162/167bpm 90cal 5.91/8.3mph
6) 0.6m - 6:11(10:14/m) 162/166bpm 93cal 5.86/8.9mph
6:05 5:56 6:04 5:59 5:58 6:11

Pace

10% 2% 12% 17% 60%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.06 31 31 8:10 109 93-122 891 1/0
0.13 1:06 35 9:22 134 125-142 1254 0/0
0.19 1:39 33 8:49 146 143-150 1286 0/0
0.25 2:11 33 8:42 152 150-154 1323 1/0
0.31 2:41 30 7:57 156 155-156 1241 0/1
0.38 3:16 35 9:12 157 156-158 1445 1/0
0.44 3:49 33 8:48 159 158-160 1398 0/0
0.50 4:22 33 8:46 160 159-160 1402 1/0
0.56 4:54 33 8:40 160 159-160 1387 0/0
0.63 5:41 47 12:29 158 154-160 1972 0/0
0.69 6:18 37 9:57 151 149-153 1502 1/0
0.75 6:53 34 9:10 153 152-155 1403 1/0
0.81 7:27 34 9:09 158 156-160 1447 1/0
0.88 8:00 33 8:49 162 160-163 1427 2/0
0.94 8:32 32 8:33 165 164-166 1410 0/0
1.00 9:06 34 8:59 165 164-165 1482 2/0
1.06 9:43 37 9:53 164 164-165 1621 1/0
1.13 10:17 34 9:04 166 165-166 1505 1/0
1.19 10:49 32 8:32 165 164-166 1408 0/0
1.25 11:29 41 10:51 164 161-165 1781 0/1
1.31 12:11 41 11:00 157 155-160 1726 0/2
1.38 12:43 33 8:42 155 154-156 1349 0/1
1.44 13:16 33 8:48 158 157-159 1391 0/1
1.50 13:54 38 10:05 160 159-161 1614 1/0
1.56 14:27 33 8:41 162 161-162 1407 3/0
1.63 14:59 32 8:32 163 162-163 1391 0/2
1.69 15:33 34 9:08 163 163-163 1490 0/3
1.75 16:06 33 8:47 164 163-165 1441 0/1
1.81 16:41 35 9:20 165 164-165 1540 0/2
1.88 17:28 47 12:38 165 162-167 2085 1/1
1.94 18:12 44 11:41 156 153-160 1822 2/0
2.00 18:47 35 9:19 156 154-159 1454 1/1
2.06 19:24 37 9:47 160 159-162 1565 0/1
2.13 19:59 35 9:28 163 162-163 1543 1/1
2.19 20:32 33 8:47 164 163-164 1440 2/0
2.25 21:05 33 8:49 164 163-164 1447 0/3
2.31 21:36 30 8:07 163 162-163 1324 0/2
2.38 22:08 32 8:35 164 163-165 1409 0/1
2.44 22:42 34 8:59 165 165-166 1483 1/0
2.50 23:33 51 13:36 166 161-167 2259 3/0
2.56 24:13 40 10:46 156 154-160 1679 1/0
2.63 24:47 34 9:02 156 155-158 1408 0/2
2.69 25:20 33 8:46 160 158-162 1403 0/2
2.75 25:56 36 9:36 163 162-164 1566 0/1
2.81 26:35 39 10:19 164 164-164 1691 1/1
2.88 27:10 36 9:29 164 163-165 1555 2/0
2.94 27:46 36 9:32 165 164-165 1574 0/1
3.00 28:25 39 10:22 164 164-165 1701 0/1
3.06 28:57 32 8:40 165 165-166 1430 1/0
3.13 29:57 59 15:52 161 155-167 2554 0/1
3.19 30:30 34 9:00 155 154-156 1394 0/1
3.25 31:06 35 9:21 160 158-161 1497 0/0
3.31 31:42 37 9:51 163 162-164 1606 0/1
3.38 32:22 39 10:29 164 164-164 1718 0/0
3.44 32:59 38 10:02 164 163-165 1647 1/0
3.50 33:37 37 9:54 164 163-165 1624 0/0
3.56 34:21 44 11:50 164 163-165 1942 2/0
3.63 34:57 36 9:30 166 165-166 1578 0/0
3.69 35:49 52 13:53 161 155-166 2236 0/1
3.73 36:12 23 8:57 154 153-156 1379 0/1

Heart

159/167max
  • Show Beats/Mile

Elevation

Asc 42m, Range 15m, Flat prediction 36:12
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:07 8:32 38.13% More
800m 4:18 8:39 43.90% More
1km 5:38 9:04 43.70% More
Mile 9:05 9:05 46.20% More
5k 29:41 9:33 48.07% More

Predictions

Dist Time Per Mile WAVA
1M 8:58 8:58 46.78
5km 29:49 9:36 47.85
5M 49:23 9:53 47.00
10km 1:02:11 10:00 46.60
10M 1:42:58 10:18 46.49
Half 2:17:05 10:28 45.84
20M 3:34:41 10:44 46.38
Mara 4:45:49 10:55 46.45
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