Wed 11th Oct 2017 at 8:00am by northernslowcoach

Run > Intervals
  • v windy
  • Time
    48:30
  • Miles
    4.58
  • Min/mi
    10:35
  • Pacing
    87%
  • WAVA
    49.07
  • Stride(cm)
    86
  • Cals
    522
  • Cadence
    176
  • BPM
    157
  • %MHR
    91.7
  • B/mi
    1660
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

3 comments
My first interval session since 2014! And first ever intervals outside, always used to do them on a treadmill. 8 x 400m at 5k pace was the plan - don't think I did too bad ;) Split Summary
===
1) 1m - 10:21(10:21/m) 147/175bpm 105cal 5.8/7.58mph
2) 1m - 10:04(10:04/m) 158/170bpm 111cal 5.95/7.6mph
3) 1m - 10:00(10:00/m) 162/177bpm 112cal 6/7.33mph
4) 1m - 10:48(10:48/m) 163/177bpm 123cal 5.55/6.68mph
5) 0.58m - 7:17(12:39/m) 154/160bpm 71cal 4.74/5.63mph
10:21 10:04 10:00 10:48 7:17
Autumnleaves
Looks nice and spiky :)
.B.
Woohoo, worth waiting 3 years for :-)
Bintmcskint
Brilliant! :-)
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

6% 8% 23% 29% 34%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 50 50 13:15 155 125-173 2054 169 166-174 1/0
0.13 1:29 39 10:25 164 133-175 1709 167 164-170 0/2
0.19 2:06 37 9:52 134 130-139 1322 168 164-170 0/1
0.25 2:46 41 10:49 133 129-139 1439 167 166-170 0/1
0.31 3:32 46 12:16 131 126-136 1606 169 166-172 1/0
0.38 4:12 40 10:38 137 132-143 1458 171 170-172 0/0
0.44 4:54 42 11:07 141 139-145 1569 171 170-172 1/0
0.50 5:33 39 10:24 144 141-146 1498 172 168-174 0/2
0.56 6:13 40 10:36 142 138-145 1504 173 170-174 0/1
0.63 6:55 42 11:14 142 140-144 1595 173 172-174 2/0
0.69 7:34 39 10:23 148 144-151 1536 174 170-176 0/0
0.75 8:11 37 9:51 149 148-150 1468 173 170-174 0/1
0.81 8:45 34 9:02 152 148-155 1373 179 174-182 2/0
0.88 9:18 33 8:55 157 154-162 1401 183 182-184 0/0
0.94 9:48 30 7:53 164 161-166 1292 182 170-186 0/1
1.00 10:20 33 8:44 165 162-167 1442 179 172-188 0/1
1.06 11:02 42 11:05 155 152-162 1718 173 170-174 1/0
1.13 11:40 38 10:13 153 151-154 1562 174 172-176 0/0
1.19 12:20 40 10:37 150 148-151 1592 176 174-180 0/1
1.25 12:54 34 9:04 159 149-164 1441 182 180-186 1/0
1.31 13:27 33 8:55 164 163-166 1461 184 180-188 0/0
1.38 14:01 34 9:02 166 164-167 1499 185 182-188 0/2
1.44 14:45 44 11:38 166 162-170 1931 176 170-188 2/0
1.50 15:24 40 10:33 158 152-162 1667 177 176-178 0/0
1.56 16:06 42 11:08 151 148-153 1681 178 176-180 0/0
1.63 16:43 37 9:57 152 148-157 1512 181 178-186 2/1
1.69 17:16 33 8:45 160 157-164 1400 184 182-186 0/0
1.75 17:48 32 8:25 167 164-169 1407 184 182-188 0/0
1.81 18:23 35 9:17 168 167-169 1560 181 170-186 0/1
1.88 19:06 43 11:27 160 154-167 1833 173 170-174 1/0
1.94 19:45 40 10:36 153 150-155 1622 175 172-178 0/0
2.00 20:25 39 10:28 152 150-153 1591 174 172-174 0/1
2.06 21:01 36 9:39 156 150-163 1504 183 172-190 1/0
2.13 21:34 34 8:58 166 163-167 1490 184 180-188 0/0
2.19 22:08 34 9:04 167 165-168 1515 184 180-186 0/1
2.25 22:51 42 +1 11:17 169 166-176 1907 180 176-186 1/0
2.31 23:31 40 10:44 163 158-166 1750 175 172-176 1/0
2.38 24:12 41 11:02 153 150-159 1688 173 170-176 0/0
2.44 24:52 39 10:28 152 151-157 1590 178 174-182 1/2
2.50 25:25 34 9:00 161 158-164 1448 183 180-184 1/0
2.56 25:58 33 8:42 166 165-169 1445 184 182-186 0/0
2.63 26:30 32 8:31 170 166-172 1447 184 182-186 0/1
2.69 27:13 43 11:28 170 162-177 1949 176 162-186 2/0
2.75 27:55 42 11:10 159 157-161 1775 176 174-178 0/0
2.81 28:35 40 10:45 156 154-159 1677 173 170-174 0/1
2.88 29:16 41 10:50 153 151-155 1657 176 170-186 1/0
2.94 29:51 35 9:21 160 153-167 1496 185 182-188 1/0
3.00 30:26 35 9:22 165 164-167 1545 184 182-188 0/0
3.06 31:05 39 10:20 168 164-170 1736 181 172-188 1/2
3.13 31:50 45 12:05 166 160-170 2005 174 172-176 1/0
3.19 32:34 44 11:40 157 153-161 1831 172 170-174 0/0
3.25 33:20 46 12:19 153 150-155 1884 173 170-176 0/2
3.31 33:54 34 9:07 159 154-163 1450 183 174-186 1/0
3.38 34:29 35 9:22 166 163-168 1554 184 182-186 0/0
3.44 35:03 34 9:01 168 167-169 1513 184 180-186 0/1
3.50 35:44 42 11:05 171 166-175 1895 174 168-184 1/0
3.56 36:29 44 11:49 160 155-171 1890 172 170-174 0/0
3.63 37:12 43 11:27 155 154-157 1775 172 170-174 0/1
3.69 37:54 42 11:16 155 152-163 1746 175 172-186 1/0
3.75 38:28 34 9:09 165 160-170 1510 186 184-188 1/0
3.81 39:03 35 9:21 169 166-171 1580 185 182-186 0/0
3.88 39:43 39 10:30 172 169-177 1807 182 166-186 1/2
3.94 40:29 46 12:16 167 160-172 2048 175 172-178 1/0
4.00 41:14 45 12:00 158 152-164 1896 172 170-174 0/0
4.06 42:01 47 12:34 154 152-156 1936 173 172-174 0/2
4.13 42:47 46 12:20 154 153-155 1900 171 170-174 2/0
4.19 43:29 42 11:05 153 151-155 1697 173 170-176 0/2
4.25 44:13 44 11:41 148 143-153 1730 169 168-172 0/2
4.31 45:00 47 12:34 150 143-157 1884 171 168-174 2/0
4.38 45:44 44 11:44 156 154-158 1830 172 170-172 1/0
4.44 46:37 53 14:07 155 152-158 2189 173 170-178 1/0
4.50 47:24 47 12:33 156 155-157 1959 173 170-176 2/0
4.56 48:18 54 14:27 156 153-160 2253 174 168-180 1/0
4.58 48:31 13 17:04 155 154-156 2647 177 176-178 0/0

Heart

157/177max
  • Show Beats/Mile

Elevation

Asc 42m, Range 9m, Flat prediction 48:30
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

176 (190 max) Stride Length: 86cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 176 4.6 48:29 10:36
Walk 0.0 0 0 0 NAN:00:00
Still 0.1 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:08 8:37 43.95% More
800m 4:40 9:22 44.30% More
1km 5:48 9:20 46.30% More
Mile 9:37 9:37 47.52% More
5k 31:18 10:04 51.04% More

Predictions

Dist Time Per Mile WAVA
1M 9:06 9:06 50.23
5km 31:39 10:11 50.46
5M 53:25 10:41 48.78
10km 1:07:50 10:55 48.09
10M 1:54:30 11:27 46.88
Half 2:34:06 11:46 45.46
20M 4:05:26 12:16 44.85
Mara 5:30:19 12:36 44.08
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