Tue 5th Mar 2019 at 6:00pm by iceblue

Run > Intervals

Follow User
0 👍

Time
54:25
Miles
6.92
Min/mi
7:52
Pacing
51%
WAVA
66.51
Stride(cm)
114
Cals
441
Cadence
180
BPM
141
%MHR
82.7
B/mi
1111
Asc(m)
110
Hillscore
1
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:10(8:10/m) 122/136bpm 59cal 7.34/10.27mph
2) 1m - 7:10(7:10/m) 142/163bpm 62cal 8.36/10.27mph
3) 1m - 7:21(7:21/m) 147/157bpm 66cal 8.16/8.95mph
4) 1m - 8:01(8:01/m) 149/178bpm 72cal 7.48/9.35mph
5) 1m - 7:33(7:33/m) 149/165bpm 68cal 7.95/9.33mph
6) 1m - 8:16(8:16/m) 149/165bpm 75cal 7.27/8.97mph
7) 0.92m - 7:53(8:32/m) 131/141bpm 39cal 7.03/7.74mph

Warm-up then 7 x 4 mins with 90 secs recovery. CRC session. Felt that I just settled in rather than pushing myself.

8:10 7:10 7:21 8:01 7:33 8:16 7:53

Pin Map

0mi in 0

Pace

10%

30%

39%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	35	35	9:15	115 91-133	1063	183 120-192	0/0
0.13	1:04	30	7:55	119 113-129	942	191 188-192	0/1
0.19	1:35	31	8:14	124 123-125	1022	188 184-190	0/0
0.25	2:05	30	7:54	124 122-125	980	188 186-190	1/0
0.31	2:34	29	7:51	126 124-127	990	188 184-192	0/1
0.38	3:06	31	8:21	125 124-127	1043	183 178-188	0/1
0.44	3:37	31	8:18	119 118-121	988	182 178-186	0/1
0.50	4:07	30	8:04	119 118-120	959	186 184-188	0/0
0.56	4:37	30	7:59	122 119-125	973	186 186-186	1/0
0.63	5:07	30	8:06	125 124-125	1013	182 180-186	1/0
0.69	5:39	31	8:22	124 123-125	1038	181 176-184	0/1
0.75	6:11	32	8:30	124 122-125	1055	178 176-180	1/0
0.81	6:42	32	8:25	124 123-126	1043	180 176-182	3/0
0.88	7:15	32	8:38	132 127-134	1140	180 178-184	0/1
0.94	7:45	31	8:13	134 133-136	1102	180 178-182	0/0
1.00	10:48	3:02 +2:43	48:35	99 86-114	4809	168 120-196	0/2
1.06	11:17	29	7:46	125 119-132	971	195 190-196	0/2
1.13	11:43	26	6:58	137 133-140	955	188 186-192	0/1
1.19	12:08	26	6:49	143 141-145	975	190 186-192	1/0
1.25	12:37	28	7:32	144 143-144	1084	184 182-186	6/0
1.31	13:00	23	6:14	144 142-145	898	186 182-190	1/5
1.38	13:25	25	6:40	144 144-145	959	186 184-190	0/2
1.44	13:50	25	6:38	145 145-146	962	186 186-186	0/1
1.50	14:15	25	6:45	148 147-149	1000	189 184-190	1/0
1.56	14:47	32	8:32	156 148-163	1332	179 166-184	2/0
1.63	15:23	36	9:29	146 138-153	1384	174 166-178	1/0
1.69	15:54	31	8:16	134 131-135	1108	179 178-180	0/0
1.75	16:20	26	6:57	131 128-133	911	184 182-184	1/0
1.81	16:47	27	7:13	137 135-139	989	186 184-190	0/2
1.88	17:12	25	6:38	142 140-144	942	186 184-188	0/1
1.94	17:37	25	6:47	146 144-148	990	186 184-188	1/2
2.00	18:03	26	6:48	148 147-150	1007	184 182-186	0/0
2.06	18:29	26	6:53	148 146-149	1018	186 184-188	0/1
2.13	18:54	25	6:45	149 149-150	1005	186 184-188	1/0
2.19	19:19	26	6:50	151 151-151	1031	186 184-188	0/0
2.25	19:45	26	6:54	152 150-153	1048	186 184-186	0/0
2.31	20:23	38	10:02	152 150-155	1524	171 158-186	0/1
2.38	21:00	37	9:50	139 131-153	1366	173 170-178	0/1
2.44	21:31	31	8:14	130 129-131	1071	178 176-182	0/0
2.50	21:57	27	7:09	135 132-138	966	184 174-188	0/1
2.56	22:24	26	6:59	141 139-145	984	186 184-188	1/0
2.63	22:50	26	7:00	147 145-148	1030	185 184-186	2/0
2.69	23:15	26	6:49	151 150-152	1028	186 186-188	0/2
2.75	23:41	26	6:56	152 152-153	1053	186 184-186	3/0
2.81	24:07	25	6:44	154 154-155	1036	184 182-186	2/0
2.88	24:32	26	6:50	155 154-156	1059	185 184-188	0/2
2.94	24:58	26	6:52	155 154-155	1065	184 182-186	0/1
3.00	25:24	26	6:52	156 155-156	1070	185 184-188	0/0
3.06	26:07	44	11:39	156 154-159	1817	167 158-184	1/0
3.13	26:44	37	9:47	139 131-158	1361	168 158-176	0/1
3.19	27:14	30	7:52	134 132-137	1054	179 174-188	1/0
3.25	27:40	26	7:00	141 138-144	987	186 184-188	2/0
3.31	28:06	26	6:51	148 146-151	1013	186 182-188	0/0
3.38	28:31	26	6:54	152 150-153	1050	186 184-188	2/1
3.44	28:57	25	6:46	153 152-155	1035	185 184-186	0/4
3.50	29:22	25	6:43	154 152-156	1033	184 184-184	2/1
3.56	29:50	28	7:28	155 154-156	1158	182 174-186	1/0
3.63	30:18	28	7:28	156 155-157	1165	178 174-182	4/0
3.69	30:44	26	7:03	157 155-158	1107	184 182-186	0/0
3.75	31:17	32	8:37	160 155-165	1379	171 136-186	0/1
3.81	31:50	33	8:53	173 168-177	1538	172 168-176	0/2
3.88	32:23	33	8:45	148 131-173	1295	173 172-174	0/2
3.94	32:57	34	9:08	133 130-136	1214	175 174-178	3/0
4.00	33:25	28	7:23	134 130-138	989	178 172-184	3/0
4.06	33:49	24	6:22	144 140-147	916	186 184-190	0/3
4.13	34:13	24	6:27	150 148-151	967	186 184-188	0/2
4.19	34:38	25	6:34	152 151-153	997	187 184-188	1/0
4.25	35:03	26	6:51	154 152-154	1055	184 182-188	1/0
4.31	35:29	26	6:59	155 154-157	1082	186 184-186	0/0
4.38	35:55	25	6:44	154 153-155	1038	186 184-188	1/0
4.44	36:20	25	6:39	155 154-155	1031	186 184-186	1/0
4.50	37:11	52	13:47	157 149-165	2165	167 120-186	0/1
4.56	37:48	36	9:43	136 125-146	1321	174 168-176	2/0
4.62	38:17	29	7:51	137 131-141	1075	181 172-194	1/0
4.69	38:44	27	7:14	142 140-144	1028	186 184-188	0/1
4.75	39:11	27	7:08	144 143-145	1026	188 184-192	1/0
4.81	39:39	28	7:28	148 145-154	1106	185 184-186	1/0
4.87	40:06	27	7:04	153 151-155	1082	184 182-186	1/0
4.94	40:31	26	6:53	154 153-155	1061	183 182-184	1/0
5.00	40:58	27	7:12	154 153-157	1109	184 184-186	0/1
5.06	41:27	28	7:30	156 154-160	1169	186 184-190	1/0
5.12	41:55	28	7:31	159 156-163	1194	187 186-190	2/0
5.19	42:41	46	12:18	161 157-164	1981	161 120-182	1/1
5.25	43:15	34	9:05	148 139-164	1343	175 172-178	3/0
5.31	43:51	37	9:44	148 146-151	1441	175 172-182	0/0
5.38	44:18	27	7:09	142 137-150	1016	187 184-192	0/2
5.44	44:43	25	6:36	140 139-141	923	185 184-186	0/2
5.50	45:10	27	7:11	145 143-146	1041	188 186-194	0/1
5.56	45:36	26	7:00	146 145-147	1022	185 182-186	0/1
5.63	46:02	26	6:51	149 148-150	1021	185 182-188	0/0
5.69	46:27	25	6:47	153 151-154	1038	186 186-186	1/1
5.75	46:52	25	6:40	153 152-154	1019	184 182-184	0/2
5.81	47:18	26	6:56	154 150-160	1068	184 182-186	0/0
5.88	47:46	28	7:21	153 151-156	1126	184 178-186	0/1
5.94	49:08	1:22 +33	21:55	148 132-161	3243	165 156-174	1/1
6.00	49:47	39	10:16	143 123-152	1468	175 154-180	0/0
6.06	50:27	41	10:51	125 121-133	1356	176 158-180	0/3
6.13	51:00	33	8:44	124 120-130	1083	181 178-184	0/2
6.19	51:31	31	8:21	125 123-127	1045	180 176-184	2/0
6.25	52:01	30	8:03	127 127-128	1022	181 180-182	0/2
6.31	52:33	31	8:18	130 129-130	1079	180 178-180	0/0
6.38	53:04	32	8:27	130 129-130	1099	180 178-182	1/0
6.44	53:37	33	8:41	132 130-137	1145	177 172-182	0/0
6.50	54:07	30	8:02	132 131-133	1060	180 178-180	0/1
6.56	54:36	29	7:48	132 131-132	1030	180 180-180	1/0
6.63	55:08	32	8:26	132 131-135	1114	180 180-182	2/0
6.69	55:39	31	8:21	134 132-135	1120	180 178-180	0/2
6.75	56:10	31	8:20	135 134-135	1125	178 178-180	3/0
6.81	56:44	34	9:03	136 135-138	1231	177 176-180	3/0
6.88	57:14	29	7:51	138 137-138	1083	181 180-182	0/1
6.92	57:40	26	9:02	137 136-141	1237	176 170-182	3/0

Heart

141/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 110m, Range 18m, Flat prediction 54:36

Elevation Graph

Biggest Climbs (m)	Min/mi
10 3.2%	6:55
See your biggest climbs

Cadence

180 (196 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.3	181	6.9	53:47	7:49
Walk	6.7	120	0	3:53	1:22:16

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:32	57.32%	More
800m	3:19	6:41	61.57%	More
1km	4:18	6:54	62.06%	More
Mile	7:08	7:08	63.42%	More
5k	23:11	7:28	68.25%	More
5 miles	38:41	7:44	66.73%	More
10k	51:38	8:19	62.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:00	7:00	64.67
5km	23:17	7:30	67.94
5M	38:34	7:43	66.93
10km	48:33	7:49	66.57
10M	1:20:24	8:02	66.11
Half	1:47:02	8:10	64.80
20M	2:47:37	8:23	64.97
Mara	3:43:10	8:31	64.54

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry