Tue 12th Mar 2019 at 5:00pm by iceblue

Run > Intervals
  • v windy
  • Time
    1:16:53
  • Miles
    8.93
  • Min/mi
    8:37
  • Pacing
    82%
  • WAVA
    61.51
  • Stride(cm)
    106
  • Cals
    708
  • Cadence
    176
  • BPM
    138
  • %MHR
    80.9
  • B/mi
    1191
  • Asc(m)
    176
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:51(8:51/m) 123/128bpm 72cal 6.78/7.24mph
2) 1m - 9:29(9:29/m) 131/135bpm 85cal 6.33/7.18mph
3) 0.23m - 2:19(10:01/m) 135/136bpm 21cal 5.99/6.28mph
4) 0.62m - 4:18(6:56/m) 138/139bpm 41cal 8.66/9.04mph
5) 0.28m - 2:30(9:03/m) 140/141bpm 23cal 6.63/8.91mph
6) 0.62m - 4:17(6:54/m) 142/143bpm 41cal 8.7/9.27mph
7) 0.25m - 2:30(10:00/m) 143/143bpm 24cal 6/9.29mph
8) 0.62m - 4:09(6:41/m) 143/143bpm 40cal 8.98/9.64mph
9) 0.24m - 2:30(10:27/m) 143/143bpm 24cal 5.74/8.93mph
10) 0.62m - 4:11(6:44/m) 143/143bpm 40cal 8.9/9.39mph
11) 0.24m - 2:30(10:20/m) 143/143bpm 24cal 5.81/9.02mph
12) 0.62m - 4:03(6:31/m) 143/143bpm 38cal 9.21/9.77mph
13) 0.2m - 2:30(12:35/m) 143/143bpm 23cal 4.77/9.77mph
14) 1m - 9:44(9:44/m) 143/143bpm 92cal 6.16/6.82mph
15) 1m - 9:27(9:27/m) 143/143bpm 87cal 6.35/6.97mph
16) 0.39m - 3:35(9:13/m) 143/143bpm 33cal 6.51/6.8mph

Warm-up round Askomil loop to pier then 5 x 1k intervals with 2.30 mins recovery. Reps done with a gale force wind at my back, recovering into the wind. Splits not great again. Long cool-down slog into the wind.
8:51 9:29 2:19 4:18 2:30 4:17 2:30 4:09 2:30 4:11 2:30 4:03 2:30 9:44 9:27 3:35
Pin Map
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0mi in 0

Pace

8% 15% 29% 14% 20% 14%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:12 1:12 9:37 103 81-123 990 174 120-184 4/5
0.25 2:23 1:11 9:25 124 124-124 1168 175 174-176 0/24
0.38 3:30 1:07 8:54 124 124-125 1105 178 174-180 0/4
0.50 4:35 1:05 8:40 125 125-125 1083 178 176-180 0/2
0.63 5:37 1:03 8:22 126 126-126 1055 179 178-180 1/1
0.75 6:42 1:05 8:37 126 126-127 1086 179 176-182 1/1
0.88 7:47 1:05 8:37 127 127-128 1095 177 176-180 4/0
1.00 8:50 1:03 8:26 128 128-128 1080 178 176-180 0/6
1.13 10:01 1:11 9:30 129 128-129 1226 173 162-182 7/0
1.25 11:21 1:20 10:40 130 129-130 1386 166 160-170 10/0
1.38 12:32 1:11 9:30 130 130-131 1235 173 170-176 7/2
1.50 13:38 1:05 8:44 131 131-131 1144 176 172-178 0/8
1.63 14:49 1:11 9:26 132 132-132 1245 172 170-176 3/1
1.75 16:04 1:15 10:01 133 132-133 1333 173 170-176 0/4
1.88 17:10 1:06 8:46 133 133-134 1166 174 172-176 0/4
2.00 18:20 1:11 9:26 134 134-135 1264 173 170-176 0/6
2.13 19:37 1:17 10:14 135 135-135 1381 167 160-172 2/2
2.25 20:45 1:08 9:05 136 136-136 1235 174 170-184 1/1
2.38 21:39 54 7:09 137 136-137 980 184 180-186 2/0
2.50 22:31 52 6:56 137 137-137 949 184 184-186 0/1
2.63 23:22 51 6:51 138 137-138 944 184 184-186 0/1
2.75 24:14 52 6:59 138 138-139 964 183 180-184 1/0
2.88 25:11 57 7:36 139 139-139 1056 181 162-190 2/1
3.00 26:19 1:07 9:00 140 139-140 1260 172 170-174 3/0
3.13 27:25 1:06 8:46 140 140-141 1227 175 174-176 1/3
3.25 28:15 51 6:45 141 141-141 953 181 170-186 3/0
3.38 29:09 53 7:05 141 141-142 999 184 180-184 0/2
3.50 30:04 56 7:26 142 142-142 1056 182 178-186 1/1
3.63 30:55 51 6:47 143 142-143 970 181 180-186 1/2
3.75 31:44 49 6:30 143 143-143 928 184 176-188 1/3
3.88 32:56 1:12 9:38 143 143-143 1378 167 162-172 1/2
4.00 34:14 1:18 10:23 143 143-143 1484 167 164-170 3/0
4.13 35:01 47 6:15 143 143-143 893 184 182-188 0/3
4.25 35:50 49 6:33 143 143-143 937 184 182-186 1/1
4.38 36:41 51 6:48 143 143-143 974 182 176-184 10/0
4.50 37:35 54 7:15 143 143-143 1037 180 176-184 3/2
4.63 38:27 51 6:49 143 143-143 975 183 180-184 0/13
4.75 39:49 1:23 11:01 143 143-143 1576 157 120-166 13/0
4.88 40:59 1:10 9:23 143 143-143 1341 172 170-174 1/3
5.00 41:49 49 6:34 143 143-143 939 182 170-188 3/5
5.13 42:38 50 6:37 143 143-143 945 184 180-186 1/6
5.25 43:31 52 6:58 143 143-143 996 180 178-182 0/1
5.38 44:19 49 6:30 143 143-143 928 184 180-186 5/0
5.50 45:20 1:00 8:04 143 143-143 1153 182 154-188 3/1
5.63 46:35 1:15 10:01 143 143-143 1432 166 160-172 0/4
5.75 47:45 1:10 9:21 143 143-143 1338 171 168-182 0/3
5.88 48:35 50 6:39 143 143-143 952 185 182-190 4/0
6.00 49:26 51 6:47 143 143-143 970 184 184-186 1/1
6.13 50:14 48 6:27 143 143-143 923 184 182-186 0/10
6.25 51:02 48 6:23 143 143-143 913 185 182-192 3/1
6.38 52:04 1:02 8:13 143 143-143 1174 181 156-192 4/1
6.50 53:30 1:26 11:30 143 143-143 1645 159 156-164 1/3
6.63 55:02 1:32 12:18 143 143-143 1759 161 154-170 1/3
6.75 56:24 1:22 10:54 143 143-143 1558 168 164-172 6/0
6.87 57:34 1:10 9:18 143 143-143 1330 172 172-172 2/2
7.00 58:50 1:16 10:09 143 143-143 1451 169 164-172 0/4
7.12 59:58 1:08 9:06 143 143-143 1302 174 172-176 1/0
7.25 1:01:10 1:12 9:37 143 143-143 1376 171 168-174 5/1
7.37 1:02:19 1:09 9:14 143 143-143 1319 173 170-176 6/5
7.50 1:03:26 1:06 8:51 143 143-143 1266 174 172-176 0/5
7.62 1:04:36 1:11 9:25 143 143-143 1347 173 170-176 1/3
7.75 1:05:48 1:11 9:31 143 143-143 1360 171 168-176 3/0
7.87 1:07:01 1:13 9:43 143 142-143 1389 173 150-176 1/1
8.00 1:08:07 1:06 8:48 143 143-143 1258 176 172-180 1/2
8.12 1:09:14 1:08 9:02 143 143-143 1291 175 174-178 0/1
8.25 1:10:22 1:08 9:02 143 143-143 1291 175 172-176 1/1
8.37 1:11:39 1:17 10:17 143 143-143 1471 172 168-176 1/1
8.50 1:12:51 1:11 9:32 143 143-143 1363 173 170-176 1/3
8.62 1:14:02 1:12 9:33 143 143-143 1367 173 170-176 0/2
8.75 1:15:12 1:10 9:18 143 143-143 1329 175 172-178 0/0
8.87 1:16:19 1:07 8:54 143 143-143 1272 178 174-180 3/0
8.93 1:16:52 33 9:36 143 143-143 1374 175 172-178 4/0

Heart

138/143max
  • Show Beats/Mile

Elevation

Asc 176m, Range 41m, Flat prediction 1:16:43
Elevation Graph
Biggest Climbs (m) Min/mi
29 5.0% 9:39
14 7.0% 10:40
13 5.7% 9:53
13 3.4% 6:42
11 1.6% 6:45
10 2.6% 10:51
See your biggest climbs

Cadence

176 (192 max) Stride Length: 106cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 176 8.9 1:16:48 8:36
Walk 0.1 120 0 4 18:53

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:34 6:19 59.37% More
800m 3:13 6:28 63.68% More
1km 4:02 6:30 65.92% More
Mile 7:28 7:28 60.68% More
5k 23:23 7:32 67.63% More
5 miles 39:19 7:52 65.66% More
10k 50:20 8:06 64.22% More

Predictions

Dist Time Per Mile WAVA
1M 7:33 7:33 59.96
5km 25:06 8:05 63.02
5M 41:35 8:19 62.08
10km 52:21 8:25 61.74
10M 1:26:41 8:40 61.32
Half 1:55:25 8:49 60.09
20M 3:00:44 9:02 60.26
Mara 4:00:37 9:11 59.86
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