Fri 17th Aug 2018 at 8:00am by Abi G
Run > Intervals
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Time
1:00:05
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Miles 8.08
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Min/mi 7:26
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Pacing
75%
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WAVA
68.08
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Stride(cm)
116
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Cals
730
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Cadence
187
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BPM
146
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%MHR
78.7
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B/mi 1082
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Asc(m)
42
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Hillscore
4
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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
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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Min/mi0
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Elev0
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Cad.0
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HR0
0mi in 0
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 |
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
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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