Tue 24th Jul 2018 at 7:00am by Abi G

Run > Intervals
  • Time
    1:03:00
  • Miles
    8.17
  • Min/mi
    7:43
  • Pacing
    78%
  • WAVA
    65.72
  • Stride(cm)
    111
  • Cals
    778
  • Cadence
    188
  • BPM
    145
  • %MHR
    78.4
  • B/mi
    1118
  • Asc(m)
    42
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Intervals with Dennis

18 min warm up
10 x 2mins with 2 recovery

Cool down

Hot morning again. Quite enjoyed it. Not a blistering pace.

Off to Spain later today

Split Summary
===
1) 1m - 8:07(8:07/m) 131/143bpm 94cal 7.4/7.91mph
2) 1m - 8:07(8:07/m) 136/149bpm 96cal 7.4/8.33mph
3) 0.22m - 1:49(8:06/m) 132/137bpm 19cal 7.4/7.87mph
4) 0.3m - 2:01(6:37/m) 141/154bpm 23cal 9.08/10.08mph
5) 0.24m - 1:59(8:08/m) 143/153bpm 25cal 7.38/9.08mph
6) 0.28m - 2:02(7:16/m) 152/159bpm 27cal 8.25/8.54mph
7) 0.25m - 2:00(8:08/m) 146/158bpm 26cal 7.38/8.58mph
8) 0.29m - 2:01(6:52/m) 150/155bpm 27cal 8.73/9.43mph
9) 0.26m - 2:00(7:48/m) 145/155bpm 25cal 7.69/9.08mph
10) 0.29m - 2:01(6:56/m) 155/160bpm 28cal 8.65/8.7mph
11) 0.24m - 2:01(8:21/m) 150/158bpm 26cal 7.18/8.7mph
12) 0.29m - 2:02(6:58/m) 155/162bpm 28cal 8.61/9mph
13) 0.22m - 1:52(8:19/m) 153/162bpm 26cal 7.21/8.08mph
14) 0.3m - 2:01(6:45/m) 154/159bpm 27cal 8.89/10.14mph
15) 0.25m - 2:04(8:18/m) 150/159bpm 27cal 7.22/8.66mph
16) 0.3m - 2:01(6:50/m) 158/167bpm 28cal 8.78/8.87mph
17) 0.25m - 2:00(8:07/m) 149/167bpm 25cal 7.39/8.5mph
18) 0.29m - 2:01(7:00/m) 155/164bpm 26cal 8.57/9.48mph
19) 0.24m - 2:00(8:23/m) 140/165bpm 18cal 7.16/8.04mph
20) 0.31m - 2:02(6:40/m) 153/158bpm 27cal 9/10.6mph
21) 0.23m - 2:00(8:44/m) 146/155bpm 23cal 6.87/9.2mph
22) 0.29m - 2:03(6:58/m) 159/164bpm 28cal 8.61/9.06mph
23) 0.83m - 6:47(8:13/m) 147/165bpm 79cal 7.31/9.23mph
8:07 8:07 1:49 2:01 1:59 2:02 2:00 2:01 2:00 2:01 2:01 2:02 1:52 2:01 2:04 2:01 2:00 2:01 2:00 2:02 2:00 2:03 6:47
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

4% 1% 4% 38% 38% 15%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:02 1:02 8:15 107 75-125 882 177 122-184 1/7
0.25 2:03 1:01 8:06 125 122-128 1012 182 178-184 1/6
0.38 3:05 1:02 8:20 124 121-130 1032 182 178-186 3/2
0.50 4:09 1:04 8:31 138 130-142 1175 185 182-188 7/0
0.63 5:10 1:01 8:09 141 139-143 1150 185 180-188 4/1
0.75 6:07 57 7:37 139 137-140 1058 184 180-186 3/1
0.88 7:08 1:01 8:06 138 136-140 1118 185 180-188 2/2
1.00 8:06 59 7:49 137 131-140 1070 185 184-188 1/4
1.13 9:06 1:00 7:58 131 128-132 1043 185 180-188 1/5
1.25 10:05 59 7:52 130 128-132 1023 186 184-188 1/2
1.38 11:11 1:06 8:46 130 125-133 1140 185 180-188 1/3
1.50 12:08 58 7:40 130 126-137 997 187 184-188 3/3
1.63 13:12 1:03 8:27 144 138-149 1217 187 184-188 5/2
1.75 14:13 1:01 8:08 142 139-144 1154 187 186-188 2/1
1.88 15:14 1:02 8:13 141 140-142 1160 188 186-190 2/0
2.00 16:13 58 7:45 138 133-141 1070 187 184-190 0/4
2.13 17:11 59 7:49 130 128-133 1016 188 186-190 1/3
2.25 18:50 1:39 +43 13:09 133 119-137 1750 187 182-194 1/3
2.38 19:43 53 7:06 132 123-144 937 193 186-196 0/1
2.50 20:33 50 6:39 151 146-153 1004 192 192-196 0/2
2.63 21:34 1:01 8:05 149 142-154 1205 187 178-194 2/0
2.75 22:33 1:00 7:57 140 136-143 1113 188 186-190 0/2
2.88 23:30 57 7:32 143 136-153 1078 193 188-196 5/0
3.00 24:24 54 7:13 158 154-159 1141 193 192-196 2/0
3.13 25:22 58 7:47 155 147-158 1208 188 172-194 2/2
3.25 26:22 1:00 8:01 143 140-147 1146 190 188-194 0/2
3.38 27:17 55 7:19 143 140-148 1046 191 188-194 1/1
3.50 28:11 54 7:14 152 148-155 1099 191 186-194 0/4
3.63 29:03 52 6:55 154 150-155 1066 188 178-198 0/6
3.75 30:01 58 7:45 144 142-148 1115 188 186-192 2/2
3.88 30:59 57 7:40 142 141-145 1089 189 184-196 3/1
4.00 31:52 54 7:08 154 148-158 1099 194 192-196 3/2
4.13 32:43 51 6:45 159 157-160 1072 194 192-196 2/2
4.25 33:46 1:03 8:21 154 149-158 1286 188 182-192 3/1
4.38 34:46 1:00 8:03 146 145-148 1174 189 186-192 2/1
4.50 35:41 55 7:19 152 145-156 1113 194 178-198 3/3
4.63 36:29 48 6:26 158 154-162 1016 193 188-196 4/3
4.75 37:38 1:09 +5 9:11 159 152-162 1459 188 170-196 5/1
4.88 38:38 1:00 7:59 151 150-152 1205 188 186-190 1/1
5.00 39:31 53 7:06 149 147-153 1058 192 186-196 0/3
5.13 40:19 48 6:26 157 154-158 1010 194 192-198 1/6
5.25 41:15 56 7:27 157 154-159 1170 192 180-198 1/1
5.38 42:16 1:01 8:09 150 146-153 1223 188 184-192 3/4
5.50 43:34 1:18 +21 10:20 146 143-151 1509 194 186-200 4/0
5.63 44:25 51 6:46 157 152-162 1061 196 194-198 4/3
5.75 45:24 1:00 7:58 165 163-167 1314 192 178-196 6/1
5.88 46:25 1:01 8:05 154 144-167 1244 188 178-192 0/4
6.00 47:20 55 7:19 139 136-145 1018 189 184-194 1/6
6.13 48:10 50 6:38 150 137-158 994 196 192-198 1/2
6.25 49:04 55 7:17 161 159-164 1173 194 188-198 5/0
6.38 51:02 1:58 +53 15:41 152 118-165 2384 179 102-196 5/4
6.50 52:03 1:01 8:07 132 117-146 1071 191 190-192 1/2
6.63 52:53 50 6:43 150 146-154 1008 192 190-194 1/5
6.75 53:44 51 6:48 155 154-158 1053 191 186-198 1/6
6.87 54:45 1:01 8:11 152 147-155 1244 183 168-194 0/4
7.00 55:50 1:05 +3 8:38 144 141-147 1242 189 188-192 1/2
7.12 56:46 56 7:28 150 143-160 1120 195 186-200 3/0
7.25 57:40 54 7:09 162 161-163 1159 195 192-198 1/1
7.37 59:03 1:23 +28 11:02 159 147-165 1754 191 166-198 2/1
7.50 1:00:00 57 7:40 136 130-145 1042 188 184-192 2/3
7.62 1:01:06 1:06 +4 8:47 148 142-150 1300 187 178-192 6/1
7.75 1:02:12 1:06 8:50 148 147-150 1308 187 186-190 5/0
7.87 1:03:15 1:03 8:26 150 148-152 1264 187 184-188 3/0
8.00 1:04:17 1:01 8:10 149 147-151 1216 188 184-190 5/1
8.12 1:05:17 1:01 8:06 149 146-151 1206 187 184-188 1/3
8.17 1:05:36 19 7:41 144 144-144 1108 187 186-188 0/3

Heart

145/167max
  • Show Beats/Mile

Elevation

Asc 42m, Range 24m, Flat prediction 1:01:57
Elevation Graph
Biggest Climbs (m) Min/mi
21 2.2% 8:23
17 2.2% 8:14
12 1.5% 8:05
See your biggest climbs

Cadence

188 (200 max) Stride Length: 111cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.5 188 8.2 1:03:14 7:55
Walk 1.5 110 0 58 1:52:58
Pause 2.1 - - 1:24 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:33 54.32% More
800m 3:34 7:11 54.86% More
1km 4:30 7:14 56.80% More
Mile 7:20 7:20 59.47% More
5k 23:10 7:27 65.73% More
5 miles 38:44 7:45 64.10% More
10k 48:45 7:51 63.73% More

Predictions

Dist Time Per Mile WAVA
1M 6:48 6:48 64.07
5km 22:36 7:16 67.36
5M 37:26 7:29 66.32
10km 47:08 7:35 65.93
10M 1:18:03 7:48 65.42
Half 1:43:55 7:56 64.07
20M 2:42:44 8:08 64.19
Mara 3:36:40 8:16 63.73
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