Wed 23rd Aug 2017 at 8:00pm by larkim

Run > Intervals
  • Time
    32:11
  • Miles
    4.81
  • Min/mi
    6:41
  • Pacing
    85.5%
  • WAVA
    68.26
  • Stride(cm)
    122
  • Cals
    470
  • Cadence
    197
  • BPM
    160
  • %MHR
    87.3
  • B/mi
    1068
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

5x1k as per P&D. Recoveries to fit in the 50-90% time window as spec'd by P&D (actually about 75%-ish). Consistent lapping (rep 1 was a bit soft) and consistent rest jogs (often my weakness). Good session!

Split Summary
===
1) 0.63m - 3:48(6:03/m) 156/163bpm 55cal 9.91/10.52mph
2) 0.35m - 2:46(7:55/m) 147/163bpm 38cal 7.58/9.39mph
3) 0.62m - 3:43(5:59/m) 161/167bpm 55cal 10.02/10.48mph
4) 0.34m - 2:43(7:54/m) 150/167bpm 38cal 7.6/10mph
5) 0.62m - 3:40(5:57/m) 163/170bpm 56cal 10.08/10.62mph
6) 0.34m - 2:44(8:06/m) 153/170bpm 38cal 7.41/9.93mph
7) 0.61m - 3:41(6:01/m) 165/171bpm 56cal 9.98/10.67mph
8) 0.34m - 2:41(8:00/m) 156/171bpm 38cal 7.49/9.83mph
9) 0.63m - 3:41(5:52/m) 167/172bpm 57cal 10.24/10.75mph
10) 0.34m - 2:43(7:59/m) 157/172bpm 39cal 7.51/10.04mph
3:48 2:46 3:43 2:43 3:40 2:44 3:41 2:41 3:41 2:43
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

7% 28% 3% 27% 35%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 23 23 6:10 146 141-150 900 193 190-194 1/1
0.13 44 21 5:41 150 149-152 853 196 196-196 1/2
0.19 1:07 23 6:06 154 153-155 940 198 196-200 0/1
0.25 1:29 21 5:41 156 155-157 887 199 196-200 1/1
0.31 1:52 23 6:13 158 157-159 982 199 198-200 2/0
0.38 2:15 23 6:10 160 160-160 986 200 198-200 1/1
0.44 2:37 22 5:53 160 159-160 942 199 198-200 0/3
0.50 3:00 23 6:01 160 160-160 964 200 196-204 0/1
0.56 3:22 22 5:54 161 160-161 949 200 200-200 2/1
0.63 3:47 25 6:41 162 162-163 1083 200 200-200 2/0
0.69 4:17 30 8:01 160 156-163 1282 186 178-200 0/1
0.75 4:47 30 8:00 153 150-155 1223 186 184-188 1/1
0.81 5:15 28 7:34 146 144-149 1106 183 182-184 1/2
0.88 5:46 31 8:14 140 135-144 1153 182 180-184 0/1
0.94 6:15 29 7:45 137 135-140 1063 183 182-184 1/1
1.00 6:43 28 7:22 143 140-146 1054 190 184-196 1/1
1.06 7:05 23 6:01 152 149-155 914 201 198-202 1/2
1.13 7:27 21 5:44 157 155-160 899 198 198-200 0/2
1.19 7:49 22 5:46 160 159-160 924 201 200-204 0/1
1.25 8:11 22 5:56 161 160-162 956 200 198-204 2/0
1.31 8:34 23 6:11 163 163-164 1009 204 200-206 1/0
1.38 8:57 22 5:59 165 165-165 987 201 200-204 1/1
1.44 9:18 22 5:51 165 165-165 964 201 200-204 1/1
1.50 9:40 21 5:43 164 164-165 937 204 202-206 0/1
1.56 10:03 23 6:07 165 164-166 1011 202 200-206 3/0
1.63 10:29 26 6:52 166 165-167 1139 198 180-206 1/0
1.69 10:57 29 7:39 160 158-163 1224 186 184-188 1/1
1.75 11:28 31 8:16 153 149-156 1264 184 182-186 1/1
1.81 11:59 30 8:08 144 142-148 1171 182 180-184 1/1
1.88 12:29 30 7:58 141 140-142 1124 184 182-184 0/1
1.94 12:58 29 7:49 143 141-146 1117 184 184-186 3/0
2.00 13:21 23 6:11 152 147-156 939 197 184-202 1/1
2.06 13:42 21 5:34 158 156-160 879 200 198-204 1/2
2.13 14:05 23 6:02 162 161-163 977 202 200-202 0/1
2.19 14:26 22 5:45 163 163-164 937 201 200-202 1/1
2.25 14:50 23 6:15 166 165-166 1037 203 202-206 2/0
2.31 15:12 23 6:03 168 167-168 1017 204 202-206 1/1
2.38 15:34 21 5:42 167 166-168 952 203 198-206 0/2
2.44 15:55 22 5:47 167 167-167 967 204 202-206 0/1
2.50 16:17 22 5:45 168 168-168 965 205 204-206 2/0
2.56 16:42 26 6:49 169 168-170 1151 205 202-206 2/0
2.63 17:13 31 8:12 164 161-168 1344 184 180-186 0/1
2.69 17:45 32 8:31 154 150-159 1312 185 182-188 1/1
2.75 18:14 29 7:49 148 147-148 1158 185 184-186 1/2
2.81 18:44 30 7:57 147 146-148 1168 186 184-188 0/1
2.88 19:14 30 7:56 145 144-146 1151 186 184-186 2/0
2.94 19:39 25 6:40 152 148-157 1013 196 188-202 1/0
3.00 20:01 22 5:47 160 159-161 926 201 200-204 1/1
3.06 20:23 22 5:55 163 162-164 965 202 200-208 1/1
3.13 20:45 22 5:53 165 164-165 972 204 202-208 0/1
3.19 21:08 23 6:08 165 165-166 1012 203 202-206 3/0
3.25 21:31 23 6:11 167 167-168 1032 206 204-206 1/1
3.31 21:53 22 5:46 169 168-169 975 202 198-206 1/2
3.38 22:15 23 6:03 169 168-169 1023 204 202-206 0/1
3.44 22:37 22 5:47 169 169-169 978 206 204-206 1/1
3.50 23:01 24 6:24 170 169-171 1088 206 204-208 2/1
3.56 23:32 31 8:18 169 166-171 1403 191 180-206 0/1
3.63 24:04 31 8:22 161 157-164 1346 188 186-190 1/0
3.69 24:33 29 7:48 154 153-156 1201 185 184-186 1/3
3.75 25:02 29 7:51 149 147-151 1171 186 186-186 0/1
3.81 25:32 29 7:47 148 147-149 1152 186 186-186 2/0
3.88 25:57 25 6:39 154 150-158 1025 192 186-200 1/0
3.94 26:18 22 5:51 161 159-163 941 201 200-204 1/2
4.00 26:40 22 5:45 164 163-165 943 182 100-206 0/2
4.06 27:02 22 5:45 166 165-166 955 204 202-206 0/1
4.13 27:24 22 5:53 167 166-169 982 204 202-208 2/0
4.19 27:46 22 5:58 169 169-170 1008 205 202-206 1/0
4.25 28:08 22 5:48 171 170-171 992 206 206-206 1/1
4.31 28:30 22 5:49 171 169-172 995 204 202-206 1/1
4.38 28:51 21 5:41 171 171-171 970 205 204-206 0/1
4.44 29:14 23 6:03 171 170-172 1034 206 204-208 3/0
4.50 29:41 28 7:27 171 169-172 1274 202 180-210 1/0
4.56 30:11 30 7:59 165 162-167 1317 188 186-188 0/0
4.62 30:41 30 7:58 158 155-160 1259 186 184-188 1/1
4.69 31:11 29 7:50 152 151-154 1190 187 186-188 1/1
4.75 31:40 30 7:52 149 148-150 1173 186 184-188 0/1
4.81 32:10 30 8:14 148 148-149 1219 187 186-188 2/0

Heart

159/172max
  • Show Beats/Mile

Elevation

Asc 42m, Range 4m, Flat prediction 32:11
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

197 (210 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.7 196 4.8 32:05 6:41
Walk 0.3 100 0 5 5:31

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:45 55.84% More
800m 2:53 5:47 64.54% More
1km 3:39 5:52 66.48% More
Mile 6:35 6:35 62.81% More
5k 20:32 6:37 68.43% More

Predictions

Dist Time Per Mile WAVA
1M 5:52 5:52 70.42
5km 20:02 6:27 70.13
5M 33:34 6:43 68.05
10km 42:29 6:50 67.10
10M 1:11:10 7:07 66.15
Half 1:35:23 7:17 64.78
20M 2:30:54 7:33 64.88
Mara 3:22:14 7:43 64.56
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