Fri 17th Aug 2018 at 8:00am by Abi G

Run > Intervals

  • Time
    1:00:05
  • Miles
    8.08
  • Min/mi
    7:26
  • Pacing
    75%
  • WAVA
    68.08
  • Stride(cm)
    116
  • Cals
    730
  • Cadence
    187
  • BPM
    146
  • %MHR
    78.7
  • B/mi
    1082
  • Asc(m)
    42
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

2 mile warm up

15 x 45s fluid effort, 1.15 steady recovery

Went over to Westcroft circle.
Didn’t feel as good as previous weeks but ended ok.

Split Summary
===
1) 1m - 7:57(7:57/m) 131/143bpm 90cal 7.54/8.45mph
2) 1m - 7:57(7:57/m) 138/147bpm 95cal 7.55/8.29mph
3) 0.12m - 46(6:41/m) 134/140bpm 8cal 8.97/8.75mph
4) 0.15m - 1:15(8:05/m) 125/143bpm 10cal 7.42/8.06mph
5) 0.12m - 49(7:01/m) 144/151bpm 9cal 8.54/8.5mph
6) 0.15m - 1:15(8:18/m) 148/153bpm 16cal 7.23/8.52mph
7) 0.13m - 48(6:14/m) 146/151bpm 10cal 9.64/9.66mph
8) 0.16m - 1:14(7:48/m) 146/153bpm 15cal 7.7/9.62mph
9) 0.11m - 46(6:46/m) 141/147bpm 8cal 8.86/9.29mph
10) 0.16m - 1:17(8:07/m) 146/151bpm 16cal 7.39/9.2mph
11) 0.12m - 46(6:18/m) 141/147bpm 9cal 9.53/9.89mph
12) 0.15m - 1:15(8:08/m) 146/149bpm 16cal 7.38/9.75mph
13) 0.12m - 47(6:49/m) 152/158bpm 10cal 8.79/9.12mph
14) 0.15m - 1:15(8:26/m) 153/159bpm 16cal 7.11/8.89mph
15) 0.12m - 47(6:15/m) 151/153bpm 10cal 9.61/10.18mph
16) 0.17m - 1:16(7:35/m) 147/153bpm 16cal 7.91/9.79mph
17) 0.12m - 48(6:27/m) 151/158bpm 10cal 9.3/9.46mph
18) 0.15m - 1:14(8:15/m) 155/160bpm 16cal 7.27/9.43mph
19) 0.12m - 47(6:19/m) 146/152bpm 9cal 9.51/9.39mph
20) 0.15m - 1:14(8:02/m) 154/159bpm 16cal 7.46/9.37mph
21) 0.11m - 46(6:48/m) 156/162bpm 10cal 8.83/9.12mph
22) 0.16m - 1:16(7:46/m) 155/164bpm 17cal 7.72/9.18mph
23) 0.12m - 47(6:24/m) 152/158bpm 10cal 9.39/9.64mph
24) 0.15m - 1:14(8:09/m) 157/161bpm 16cal 7.36/9.56mph
25) 0.13m - 47(6:13/m) 153/156bpm 10cal 9.66/10.33mph
26) 0.15m - 1:15(8:11/m) 157/161bpm 17cal 7.33/9.75mph
27) 0.13m - 46(5:59/m) 151/155bpm 10cal 10.04/10.18mph
28) 0.16m - 1:15(7:54/m) 158/162bpm 17cal 7.6/10.16mph
29) 0.13m - 48(6:14/m) 161/164bpm 11cal 9.63/10.1mph
30) 0.16m - 1:16(7:45/m) 154/163bpm 17cal 7.74/10.12mph
31) 0.12m - 45(6:04/m) 154/162bpm 9cal 9.9/10.58mph
32) 0.01m - 3(6:05/m) 160/162bpm 9.87/10.21mph
33) 1m - 7:22(7:22/m) 146/161bpm 82cal 8.15/8.7mph
34) 1m - 7:06(7:06/m) 153/161bpm 93cal 8.44/9.12mph
35) 0.06m - 27(6:59/m) 154/158bpm 6cal 8.58/8.89mph
7:57 7:57 46 1:15 49 1:15 48 1:14 46 1:17 46 1:15 47 1:15 47 1:16 48 1:14 47 1:14 46 1:16 47 1:14 47 1:15 46 1:15 48 1:16 45 3 7:22 7:06 27
Pin Map
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Pace

3% 1% 3% 23% 49% 22%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 59 59 7:56 116 87-133 920 175 164-178 1/7
0.25 1:56 57 7:36 124 122-126 943 177 176-180 1/6
0.38 2:56 1:00 7:59 123 120-128 982 179 176-184 4/2
0.50 4:04 1:08 9:04 135 128-142 1224 182 180-186 7/0
0.63 5:03 59 7:48 141 139-142 1100 183 182-186 5/1
0.75 6:02 59 7:50 136 134-143 1066 183 178-188 3/0
0.88 7:00 59 7:51 137 135-138 1075 185 180-186 3/1
1.00 7:57 56 7:30 134 130-137 1005 183 180-186 0/3
1.13 8:58 1:01 8:06 132 129-136 1070 185 180-186 3/1
1.25 10:02 1:04 8:34 140 137-145 1200 184 180-186 3/1
1.38 10:58 56 7:27 140 136-144 1043 186 184-188 5/1
1.50 11:58 1:01 8:05 142 140-144 1147 185 184-188 4/0
1.63 12:55 57 7:36 140 136-144 1063 185 180-186 1/3
1.75 13:53 58 7:44 132 129-136 1020 184 180-186 3/2
1.88 14:54 1:00 8:03 141 137-146 1136 185 180-188 5/0
2.00 15:53 1:00 7:57 140 131-147 1114 183 178-186 0/6
2.13 16:44 50 6:42 135 129-140 905 190 182-194 1/3
2.25 18:23 1:39 +40 13:15 123 108-143 1630 187 180-194 2/2
2.38 19:18 55 7:17 138 116-150 1006 189 184-192 6/0
2.50 20:20 1:02 8:15 149 144-152 1230 187 180-194 1/1
2.63 21:11 51 6:51 144 141-149 986 190 186-194 2/3
2.75 22:07 56 7:27 150 145-153 1118 185 180-192 2/3
2.88 23:00 53 7:08 141 137-143 1006 185 178-194 1/5
3.00 23:57 57 7:33 146 140-151 1102 189 178-192 2/0
3.13 24:53 57 7:32 142 138-148 1070 185 178-192 0/5
3.25 25:46 52 6:59 145 139-149 1013 188 186-192 3/4
3.38 26:53 1:08 +8 9:01 145 142-147 1307 187 182-190 4/0
3.50 27:48 54 7:16 153 146-158 1111 192 186-194 5/0
3.63 28:50 1:02 8:18 150 145-158 1244 187 180-190 2/0
3.75 29:37 47 6:12 151 148-153 937 189 182-192 0/3
3.88 30:34 57 7:40 149 142-153 1141 183 176-188 2/6
4.00 31:25 51 6:50 148 143-154 1012 190 186-194 3/2
4.13 32:24 58 7:45 157 153-160 1218 187 176-196 3/0
4.25 33:16 53 7:03 148 144-153 1044 186 180-192 0/4
4.38 34:11 55 7:18 152 144-159 1109 189 178-196 2/3
4.50 35:09 58 7:42 154 150-158 1186 189 184-194 4/0
4.63 36:03 54 7:11 159 151-162 1142 191 182-196 1/1
4.75 37:00 57 7:38 152 144-162 1161 186 178-190 0/3
4.88 37:48 48 6:22 154 144-159 981 196 192-198 2/0
5.00 38:49 1:02 8:13 157 152-161 1290 186 172-188 1/2
5.13 39:38 49 6:32 153 150-156 999 193 186-196 1/2
5.25 40:39 1:00 8:01 158 154-161 1267 188 180-198 4/0
5.38 41:43 1:04 +13 8:32 153 150-156 1305 190 186-194 1/2
5.50 42:36 53 7:08 155 150-161 1105 189 180-196 1/3
5.63 43:31 55 7:21 160 157-163 1175 190 184-198 4/0
5.75 44:20 48 6:28 161 157-164 1041 192 178-196 1/3
5.88 45:18 59 7:50 153 146-162 1198 184 178-188 1/3
6.00 46:04 46 6:05 154 146-162 938 196 186-202 4/1
6.13 47:30 1:26 +32 11:27 146 137-162 1671 190 180-200 0/3
6.25 49:29 1:59 +1:03 15:54 128 120-142 2036 182 164-186 1/5
6.38 50:23 53 7:08 139 133-143 991 185 180-188 2/6
6.50 51:21 58 7:46 145 140-149 1126 187 184-188 1/2
6.63 52:15 55 7:17 147 145-153 1070 188 184-192 4/1
6.75 53:12 57 7:36 159 154-161 1208 189 186-190 5/1
6.87 54:08 55 7:23 157 154-158 1160 189 186-192 3/1
7.00 55:01 54 7:09 154 153-156 1101 190 188-192 1/1
7.12 55:55 54 7:11 155 153-156 1114 188 186-192 0/2
7.25 56:48 53 7:02 151 149-152 1063 186 180-190 0/3
7.37 57:42 54 7:12 154 150-158 1110 189 184-194 5/4
7.50 58:37 55 7:20 152 148-157 1114 187 184-190 0/6
7.62 59:49 1:12 +21 9:33 151 148-154 1442 188 180-192 1/3
7.75 1:00:41 53 7:01 153 148-161 1074 193 186-196 5/4
7.87 1:01:37 55 7:24 158 156-161 1168 188 184-192 7/4
8.00 1:02:30 53 7:03 155 151-158 1092 188 178-194 1/3
8.07 1:03:04 34 +5 8:11 154 150-157 1259 189 184-194 0/2

Heart

146/164max
  • Show Beats/Mile

Elevation

Asc 42m, Range 34m, Flat prediction 58:27
Elevation Graph
Biggest Climbs (m) Min/mi
18 1.8% 8:04
15 2.3% 7:58
11 2.1% 9:47
See your biggest climbs

Cadence

187 (202 max) Stride Length: 116cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:52 51.83% More
800m 3:26 6:54 57.17% More
1km 4:19 6:57 59.14% More
Mile 7:11 7:11 60.63% More
5k 22:56 7:23 66.39% More
5 miles 38:07 7:37 65.14% More
10k 48:12 7:45 64.47% More

Predictions

Dist Time Per Mile WAVA
1M 6:34 6:34 66.35
5km 21:49 7:01 69.78
5M 36:07 7:13 68.74
10km 45:29 7:19 68.32
10M 1:15:19 7:32 67.79
Half 1:40:17 7:39 66.39
20M 2:37:02 7:51 66.52
Mara 3:29:04 7:59 66.05
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