Tue 19th Mar 2019 at 5:00pm by rupert bear

Run > Intervals
  • Time
    1:09:00
  • Miles
    8.35
  • Min/mi
    8:16
  • Pacing
    0%
  • WAVA
    66.88
  • Stride(cm)
    106
  • Cals
    736
  • Cadence
    184
  • BPM
    120
  • %MHR
    75.8
  • B/mi
    989
  • Asc(m)
    90
  • Surface
    Road

Notes & Comments

Two mile warm up prior to training

Did a single 5K run while group 6 did 5x1K intervals. Didn’t want to risk going too quickly as have niggle on right knee and right quad.

Pace of each 1K during the 5K run
7:22, 7:25, 7:32, 7:26, 6:56
Split Summary
===
1) 1m - 8:48(8:48/m) 108/148bpm 84cal 6.81/7.49mph
2) 1m - 8:13(8:13/m) 107/116bpm 77cal 7.3/7.62mph
3) 1m - 9:18(9:18/m) 126/171bpm 111cal 6.45/7.66mph
4) 0.39m - 3:41(9:30/m) 109/125bpm 29cal 6.31/10.16mph
5) 0.63m - 4:39(7:22/m) 124/142bpm 53cal 8.14/8.72mph
6) 0.7m - 5:10(7:25/m) 131/140bpm 69cal 8.1/8.41mph
7) 0.55m - 4:10(7:32/m) 134/138bpm 56cal 7.96/8.1mph
8) 0.62m - 4:38(7:26/m) 135/139bpm 64cal 8.08/8.41mph
9) 0.63m - 4:24(6:56/m) 142/150bpm 64cal 8.66/10.1mph
10) 0.38m - 3:07(8:07/m) 124/148bpm 32cal 7.39/9.04mph
11) 1m - 8:52(8:52/m) 116/135bpm 69cal 6.77/8.06mph
12) 0.44m - 3:59(9:05/m) 117/126bpm 28cal 6.61/7.2mph
8:48 8:13 9:18 3:41 4:39 5:10 4:10 4:38 4:24 3:07 8:52 3:59

Pace

38% 19% 13% 27% 1% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:09 1:09 9:08 112 88-133 1023 180 110-188 1/1
0.25 2:13 1:05 8:38 142 136-144 1227 181 180-182 0/2
0.38 3:20 1:06 8:50 106 92-147 935 182 180-186 2/1
0.50 4:29 1:10 9:19 95 91-98 886 181 180-186 1/2
0.63 5:36 1:07 8:53 97 92-101 862 181 178-184 2/0
0.75 6:40 1:04 8:34 100 97-102 857 182 178-186 1/0
0.88 7:43 1:03 8:22 100 94-105 837 183 180-186 0/2
1.00 8:48 1:05 8:40 102 99-103 884 185 180-190 1/2
1.13 9:50 1:02 8:17 103 102-105 853 186 182-188 0/1
1.25 10:52 1:02 8:17 108 101-113 895 187 184-194 1/0
1.38 11:54 1:02 8:13 106 100-109 872 185 182-188 1/1
1.50 12:57 1:03 8:23 104 98-109 872 186 182-192 2/1
1.63 14:00 1:03 8:26 110 108-113 927 185 182-188 0/2
1.75 15:02 1:02 8:17 108 105-112 895 183 176-186 2/2
1.88 16:01 58 7:47 105 96-110 817 186 182-194 1/1
2.00 17:02 1:02 8:14 113 109-115 931 186 180-188 1/2
2.13 18:03 1:00 8:03 115 112-118 926 186 182-192 1/1
2.25 36:58 18:55 +18:54 2:31:19 105 85-119 15888 186 182-190 0/1
2.38 39:10 2:12 17:36 131 107-156 2305 183 178-188 1/1
2.50 42:24 3:15 +2:08 25:59 145 124-164 3766 177 120-188 1/1
2.63 43:37 1:13 9:41 158 145-171 1529 176 162-196 2/1
2.75 44:52 1:15 10:02 122 91-168 1225 174 100-182 1/2
2.88 46:09 1:17 10:17 104 90-116 1069 155 98-182 1/0
3.00 47:23 1:13 9:47 112 106-118 1097 174 120-182 0/1
3.13 48:35 1:12 9:38 101 92-107 973 178 174-186 1/1
3.25 49:36 1:01 8:11 107 100-113 875 184 178-196 1/1
3.38 50:37 1:00 8:03 117 109-125 941 187 180-196 1/0
3.50 53:05 2:28 +1:23 19:44 110 85-137 2170 172 118-194 1/1
3.63 54:11 1:06 8:48 120 103-134 1055 189 184-196 2/1
3.75 55:06 55 7:19 119 100-129 871 186 184-188 2/1
3.88 56:00 55 7:19 137 129-142 1002 187 182-192 2/1
4.00 56:56 56 7:29 132 128-135 987 187 184-192 1/2
4.13 57:51 55 7:20 130 128-132 954 187 184-188 1/1
4.25 58:45 53 7:06 134 130-139 952 189 186-192 1/1
4.38 59:40 55 7:20 132 128-137 967 188 184-194 1/3
4.50 1:00:36 56 7:32 130 124-135 979 187 184-190 1/1
4.63 1:01:33 56 7:31 132 129-135 992 188 186-190 1/2
4.75 1:02:31 58 7:45 126 122-132 976 189 184-192 2/1
4.88 1:03:26 56 7:26 132 129-135 982 190 188-196 2/1
5.00 1:04:23 56 7:30 134 133-136 1005 189 188-194 2/0
5.13 1:05:20 57 7:37 137 135-138 1044 190 188-196 1/1
5.25 1:06:17 57 7:36 133 130-136 1011 190 188-194 1/1
5.38 1:07:11 54 7:13 135 133-137 973 188 186-190 1/1
5.50 1:08:06 55 7:18 135 133-136 985 189 184-192 1/2
5.63 1:09:01 56 7:27 132 129-135 984 188 186-190 1/1
5.75 1:09:58 57 7:33 136 136-137 1028 190 188-192 1/2
5.88 1:10:55 56 7:32 136 134-138 1024 189 186-192 2/1
6.00 1:11:48 53 7:06 138 136-140 980 192 190-194 2/2
6.13 1:12:41 53 7:01 136 129-144 955 194 190-200 2/1
6.25 1:13:35 54 7:12 141 134-146 1015 193 188-198 1/1
6.38 1:14:30 56 7:25 143 138-146 1060 192 192-194 1/1
6.50 1:15:17 46 6:11 148 146-150 916 194 192-196 1/1
6.63 1:17:35 2:18 +1:17 18:28 120 108-148 2215 188 184-192 2/2
6.75 1:18:39 1:04 8:32 123 117-128 1049 187 182-194 0/2
6.87 1:19:36 57 7:35 132 129-134 1001 191 188-196 1/1
7.00 1:23:02 3:26 +2:18 27:25 102 70-135 2796 178 120-194 1/3
7.12 1:24:11 1:09 9:12 112 109-114 1031 186 184-190 1/1
7.25 1:25:17 1:06 8:50 117 114-118 1033 186 182-190 1/2
7.37 1:26:22 1:05 8:39 117 104-122 1012 185 184-188 1/0
7.50 1:27:29 1:08 9:01 118 99-128 1063 188 184-194 1/1
7.62 1:28:31 1:02 8:13 124 121-125 1019 186 184-188 2/0
7.75 1:29:34 1:03 8:23 122 120-124 1022 186 184-190 0/1
7.87 1:30:42 1:08 9:07 119 117-122 1085 184 180-188 1/1
8.00 1:31:48 1:06 8:46 115 113-116 1009 187 184-190 1/1
8.12 1:32:59 1:12 9:33 115 113-117 1099 185 182-188 1/3
8.25 1:34:08 1:08 9:07 121 116-126 1103 185 184-188 1/1
8.35 1:35:01 53 8:52 119 114-121 1056 187 182-190 1/1

Heart

120/171max
  • Show Beats/Mile

Elevation

Asc 90m, Range 4m, Flat prediction 1:09:00
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

184 (200 max) Stride Length: 106cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.7 185 8.3 1:26:44 11:04
Walk 3.5 111 0.1 3:29 43:32
Pause 4.8 - - 4:48 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:42 54.25% More
800m 3:27 6:56 62.98% More
1km 4:18 6:56 65.71% More
Mile 7:10 7:10 67.27% More
5k 22:46 7:20 72.23% More
5 miles 44:20 8:52 60.71% More
10k 1:12:38 11:41 46.38% More

Predictions

Dist Time Per Mile WAVA
1M 7:07 7:07 67.75
5km 23:57 7:43 68.65
5M 39:52 7:58 67.51
10km 50:18 8:06 66.98
10M 1:23:41 8:22 66.74
Half 1:51:43 8:32 65.74
20M 2:55:41 8:47 66.25
Mara 3:54:33 8:57 66.16
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