Thu 23rd Nov 2017 at 6:00pm by MartinH - MH Health & Fitness

Run > Intervals
  • breezy
  • cold
  • Time
    44:47
  • Miles
    6.17
  • Min/mi
    7:15
  • Pacing
    0%
  • WAVA
    62.70
  • Stride(cm)
    121
  • Cals
    594
  • Cadence
    183
  • BPM
    145
  • %MHR
    82.6
  • B/mi
    1049
  • Asc(m)
    42
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

INTERVALS - CLUB SPEED/HILLS SESSION - VICTORIA PARK

Ran hard again on virtually every rep and felt fast on most of them although watch says only a bit faster than old 10k race pace.

Split Summary
===
1) 0.64m - 5:42(8:54/m) 125/143bpm 67cal 6.74/8.87mph
2) 0.09m - 30(5:41/m) 148/150bpm 7cal 10.55/11.98mph
3) 0.1m - 46(7:41/m) 146/148bpm 11cal 7.8/11.06mph
4) 0.09m - 32(5:59/m) 145/147bpm 7cal 10.03/11mph
5) 0.1m - 46(7:34/m) 147/147bpm 11cal 7.93/10.44mph
6) 0.09m - 30(5:54/m) 147/147bpm 7cal 10.17/11.42mph
7) 0.1m - 51(8:11/m) 147/147bpm 12cal 7.33/11.4mph
8) 0.09m - 28(5:29/m) 148/148bpm 6cal 10.94/13.52mph
9) 0.1m - 52(8:25/m) 150/153bpm 13cal 7.13/11.63mph
10) 0.08m - 28(5:34/m) 152/153bpm 7cal 10.79/12.21mph
11) 0.1m - 52(8:36/m) 156/159bpm 13cal 6.98/11.61mph
12) 0.09m - 30(5:45/m) 156/158bpm 7cal 10.45/13.27mph
13) 0.1m - 50(8:04/m) 155/155bpm 12cal 7.44/10.83mph
14) 0.09m - 30(5:43/m) 153/156bpm 7cal 10.49/12.13mph
15) 0.1m - 47(8:06/m) 155/159bpm 11cal 7.41/11mph
16) 0.08m - 30(6:03/m) 159/159bpm 7cal 9.92/11.98mph
17) 0.01m - 2(4:48/m) 153/159bpm 12.49/10.56mph
18) 0.12m - 39(5:29/m) 153/158bpm 9cal 10.93/12.36mph
19) 0.07m - 36(8:46/m) 160/163bpm 9cal 6.84/12.15mph
20) 0.12m - 43(6:09/m) 163/164bpm 11cal 9.74/11.88mph
21) 0.07m - 34(8:14/m) 163/163bpm 9cal 7.29/11.88mph
22) 0.12m - 43(5:48/m) 161/161bpm 11cal 10.35/12.82mph
23) 0.06m - 33(9:09/m) 160/162bpm 8cal 6.55/12.15mph
24) 0.12m - 42(5:53/m) 159/161bpm 11cal 10.21/13.42mph
25) 0.07m - 35(8:16/m) 163/168bpm 9cal 7.26/11.9mph
26) 0.11m - 41(5:56/m) 172/173bpm 11cal 10.11/13.11mph
27) 0.66m - 4:50(7:23/m) 133/171bpm 50cal 8.13/12.21mph
28) 0.15m - 48(5:14/m) 139/144bpm 10cal 11.48/11.86mph
29) 0.04m - 24(9:12/m) 149/149bpm 5cal 6.53/11.59mph
30) 0.15m - 46(5:11/m) 145/149bpm 10cal 11.58/12.33mph
31) 0.11m - 53(7:56/m) 144/145bpm 12cal 7.56/11.81mph
32) 0.15m - 50(5:29/m) 146/146bpm 11cal 10.94/11.27mph
33) 0.05m - 24(7:41/m) 147/147bpm 5cal 7.82/11.17mph
34) 0.14m - 48(5:29/m) 149/152bpm 11cal 10.94/13.13mph
35) 0.11m - 48(7:21/m) 151/151bpm 11cal 8.16/12.27mph
36) 0.16m - 52(5:34/m) 151/154bpm 12cal 10.77/11.27mph
37) 0.05m - 25(8:39/m) 145/153bpm 5cal 6.93/11.17mph
38) 0.15m - 45(5:08/m) 154/159bpm 11cal 11.7/13.44mph
39) 0.04m - 22(8:49/m) 116/157bpm 2cal 6.81/11.94mph
40) 0.03m - 10(5:32/m) 136/139bpm 2cal 10.86/15.74mph
41) 0.07m - 37(9:00/m) 143/146bpm 8cal 6.67/13.13mph
42) 0.05m - 16(5:23/m) 143/146bpm 3cal 11.13/16.99mph
43) 0.09m - 50(9:32/m) 144/152bpm 11cal 6.29/16.99mph
44) 0.07m - 19(4:38/m) 147/152bpm 4cal 12.93/16.05mph
45) 0.08m - 49(9:46/m) 144/151bpm 11cal 6.14/14.34mph
46) 0.07m - 19(4:42/m) 147/151bpm 4cal 12.75/17.45mph
47) 0.07m - 38(9:25/m) 144/148bpm 8cal 6.38/14.32mph
48) 0.05m - 14(4:54/m) 144/148bpm 3cal 12.26/19.83mph
49) 0.06m - 28(7:57/m) 136/147bpm 5cal 7.55/15.86mph
50) 0.03m - 10(5:24/m) 145/148bpm 2cal 11.11/15.05mph
51) 0.45m - 3:58(8:45/m) 149/156bpm 57cal 6.85/13.38mph
52) 0.19m - 1:53(9:57/m) 154/162bpm 28cal 6.03/6.87mph
5:42 30 46 32 46 30 51 28 52 28 52 30 50 30 47 30 2 39 36 43 34 43 33 42 35 41 4:50 48 24 46 53 50 24 48 48 52 25 45 22 10 37 16 50 19 49 19 38 14 28 10 3:58 1:53

Pace

28% 9% 9% 33% 2% 18%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 32 32 8:33 111 91-128 948 172 168-174 0/1
0.13 57 25 6:44 131 129-132 883 173 172-176 1/2
0.19 5:56 4:58 +4:38 1:19:33 117 86-133 9307 160 112-170 0/2
0.25 6:48 52 13:57 111 87-129 1549 170 164-172 1/2
0.31 7:29 41 11:02 131 129-131 1445 169 168-172 2/0
0.38 8:05 36 9:31 126 124-128 1200 171 168-174 3/1
0.44 8:39 34 9:09 126 125-128 1154 171 170-172 1/1
0.50 9:16 36 9:43 128 127-129 1243 171 170-174 1/0
0.56 11:20 2:04 +1:37 33:00 128 122-131 4225 171 166-178 0/0
0.63 11:49 30 7:57 136 130-143 1082 169 166-170 0/4
0.69 12:13 23 6:12 148 143-150 918 197 170-208 1/2
0.75 12:40 27 7:14 148 147-148 1071 188 170-194 4/0
0.81 13:06 26 6:56 145 144-146 1005 172 170-172 0/4
0.88 13:29 24 6:18 145 144-145 914 182 172-192 0/2
0.94 13:55 26 6:52 147 145-147 1010 186 168-190 4/0
1.00 14:22 27 7:09 147 147-147 1052 172 170-176 0/5
1.06 14:48 26 6:48 147 147-147 1000 186 170-198 2/1
1.13 15:12 24 6:24 147 147-147 941 195 168-200 5/0
1.19 15:40 28 7:30 147 147-147 1103 169 166-170 0/5
1.25 16:05 25 6:43 148 147-148 994 191 162-214 1/2
1.31 16:30 25 6:45 148 148-148 999 194 168-204 5/0
1.38 17:00 30 7:55 150 148-153 1186 167 166-168 0/4
1.44 17:27 27 7:14 153 152-153 1106 183 164-212 2/0
1.50 17:52 25 6:36 152 152-152 1003 196 168-204 5/0
1.56 18:21 29 7:40 157 153-159 1204 170 168-172 0/4
1.63 18:47 26 7:02 157 155-158 1105 181 166-206 3/1
1.69 19:13 26 6:58 155 155-155 1080 190 170-200 4/1
1.75 19:42 29 7:39 155 155-155 1185 167 164-170 0/5
1.81 20:07 25 6:45 154 151-155 1039 182 166-198 2/0
1.88 20:33 26 6:52 151 151-152 1038 194 170-200 3/1
1.94 21:00 27 7:19 156 153-159 1141 171 170-172 0/5
2.00 21:24 24 6:28 159 159-159 1029 191 172-200 4/0
2.06 22:59 1:34 +1:11 25:06 153 138-159 3840 186 168-198 3/0
2.13 23:20 21 5:36 156 151-158 873 200 196-204 0/1
2.19 23:45 25 6:44 158 158-159 1063 192 170-198 0/1
2.25 24:14 30 7:53 163 159-164 1284 178 172-194 2/2
2.31 24:39 24 6:31 163 163-163 1063 191 188-192 1/0
2.38 25:04 25 6:38 163 163-163 1081 191 174-196 0/1
2.44 25:34 30 8:01 162 161-163 1298 176 172-192 2/1
2.50 25:55 21 5:37 161 161-161 903 195 192-198 1/0
2.56 26:22 27 7:20 160 158-161 1173 189 174-200 1/2
2.63 26:51 29 7:38 159 158-162 1214 183 176-196 2/0
2.69 27:12 22 5:46 160 159-160 922 196 192-198 1/1
2.75 27:39 26 7:00 161 160-162 1127 187 172-196 0/2
2.81 28:07 29 7:40 169 165-173 1295 183 174-196 2/0
2.88 28:29 22 5:48 172 171-173 998 199 196-202 1/1
2.94 28:57 27 7:18 170 169-171 1242 188 172-204 0/2
3.00 33:09 4:13 +3:58 1:07:23 110 95-123 7413 184 178-202 2/1
3.06 33:48 38 10:13 123 122-124 1256 180 172-188 0/2
3.13 34:15 27 7:17 127 125-129 924 178 172-186 0/1
3.19 34:45 30 7:55 131 129-134 1037 185 172-194 3/0
3.25 35:12 28 7:25 135 134-136 1002 186 172-198 0/2
3.31 35:39 27 7:12 137 137-138 987 182 174-198 1/3
3.38 36:03 24 6:17 139 139-140 873 185 176-200 3/0
3.44 36:28 25 6:36 141 140-141 930 185 174-198 2/2
3.50 39:06 2:39 +2:14 42:20 121 103-141 5123 179 172-192 2/2
3.56 39:40 33 8:55 140 137-141 1248 176 174-180 0/2
3.63 40:00 20 5:20 138 136-142 737 197 174-202 2/0
3.69 40:20 20 5:18 139 138-139 736 198 198-198 2/0
3.75 40:48 28 7:30 146 139-149 1094 189 174-198 0/2
3.81 41:09 21 5:32 147 143-149 813 181 170-192 0/1
3.88 41:28 20 5:17 143 143-143 756 196 196-196 0/1
3.94 41:56 28 7:25 144 143-144 1068 189 174-200 1/2
4.00 42:23 27 7:11 145 144-145 1042 177 176-180 0/1
4.06 42:46 23 6:07 145 145-146 888 188 176-198 2/0
4.13 43:07 21 5:34 146 146-146 813 197 196-198 2/0
4.19 43:29 22 5:53 146 146-147 858 193 174-196 2/2
4.25 43:55 25 6:47 147 147-147 997 181 176-188 0/1
4.31 44:16 21 5:40 149 147-152 844 192 188-196 0/1
4.38 44:36 20 5:27 151 151-151 822 194 186-196 1/0
4.44 45:05 29 7:38 151 151-151 1154 181 180-186 1/1
4.50 45:30 25 6:36 150 150-151 991 186 180-196 2/0
4.56 45:50 21 5:29 150 150-150 824 196 192-200 2/0
4.62 46:11 20 5:27 153 150-154 834 192 190-192 1/2
4.69 46:40 29 7:43 146 143-153 1128 180 174-192 0/0
4.75 47:00 20 5:21 154 147-159 824 192 190-196 0/1
4.81 47:18 18 4:54 158 157-158 774 197 192-200 0/0
4.87 50:56 3:38 +3:09 58:06 122 86-157 7088 179 170-216 0/0
4.94 51:33 37 +8 9:47 140 134-146 1370 185 108-222 1/0
5.00 52:04 32 +8 8:26 143 140-146 1206 182 100-228 1/1
5.06 52:54 49 +17 13:11 140 135-145 1847 174 94-228 1/0
5.12 53:33 40 +9 10:37 150 145-152 1592 178 170-202 0/1
5.19 54:15 41 +17 10:57 144 139-148 1577 204 166-228 0/1
5.25 55:08 53 +16 14:12 145 136-151 2060 171 170-172 1/0
5.31 55:26 18 4:53 145 143-148 708 218 214-222 0/0
5.38 56:22 56 +25 14:53 145 142-148 2159 179 164-220 1/1
5.44 56:54 32 +11 8:38 143 139-148 1235 229 228-230 1/1
5.50 58:09 1:14 +44 19:50 139 129-147 2756 188 168-228 1/1
5.56 59:05 57 +23 15:06 143 137-149 2158 184 168-206 1/1
5.63 59:43 38 10:09 153 149-156 1553 168 164-172 1/0
5.69 1:02:04 2:21 +2:03 37:35 146 135-155 5488 173 164-180 0/0
5.75 1:02:52 48 12:41 150 149-150 1903 173 172-174 0/1
5.81 1:03:24 33 8:40 150 148-151 1300 175 172-182 1/1
5.88 1:03:55 31 8:15 150 149-150 1237 175 172-184 1/4
5.94 1:04:26 31 8:11 148 147-148 1211 174 170-186 0/2
6.00 1:05:24 58 +27 15:26 147 143-149 2268 175 172-178 1/1
6.06 1:06:02 38 10:06 154 152-160 1554 173 172-176 3/0
6.13 1:07:00 58 +22 15:26 156 149-162 2409 173 172-178 0/0
6.16 1:07:22 22 10:56 161 161-161 1760 174 174-174 1/0

Heart

145/173max
  • Show Beats/Mile

Elevation

Asc 42m, Range 10m, Flat prediction 44:49
Elevation Graph
Biggest Climbs (m) Min/mi
10 2.8% 7:08
See your biggest climbs

Cadence

183 (230 max) Stride Length: 121cm
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:49 54.82% More
800m 3:01 6:03 61.09% More
1km 3:45 6:03 63.89% More
Mile 6:09 6:09 66.75% More
5k 27:54 8:59 49.98% More
5 miles 47:35 9:31 47.63% More

Predictions

Dist Time Per Mile WAVA
1M 6:38 6:38 61.81
5km 21:47 7:01 64.01
5M 35:55 7:11 63.10
10km 45:07 7:16 62.68
10M 1:14:21 7:26 62.81
Half 1:38:44 7:32 62.06
20M 2:33:57 7:42 63.07
Mara 3:24:25 7:48 63.34
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