Tue 18th Jun 2019 at 7:00pm by beef

Run > Intervals
  • Time
    52:49
  • Miles
    5.33
  • Min/mi
    9:55
  • Pacing
    0%
  • WAVA
    50.64
  • Stride(cm)
    102
  • Cals
    679
  • Cadence
    159
  • BPM
    138
  • %MHR
    86.3
  • B/mi
    1369
  • Asc(m)
    203
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

Harrogate Harriers - EA coaches session, strength & Endurance
===
1) 0.4m - 3:27(8:36/m) 141/148bpm 45cal 6.98/7.53mph
2) 1.19m - 9:52(8:18/m) 127/148bpm 115cal 7.23/9.79mph
3) 0.28m - 3:34(12:33/m) 133/144bpm 43cal 4.78/9.35mph
4) 0.28m - 2:59(10:46/m) 140/149bpm 40cal 5.58/6.99mph
5) 0.81m - 9:01(11:05/m) 145/161bpm 124cal 5.42/12.36mph
6) 0.78m - 8:56(11:27/m) 146/160bpm 126cal 5.24/11.79mph
7) 0.04m - 1:54(43:10/m) 124/142bpm 14cal 1.39/3.8mph
8) 1.07m - 7:56(7:24/m) 150/160bpm 115cal 8.12/9.33mph
9) 0.47m - 5:10(10:56/m) 133/142bpm 57cal 5.48/7.83mph
3:27 9:52 3:34 2:59 9:01 8:56 1:54 7:56 5:10

Pace

31% 7% 9% 27% 13% 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 36 36 9:33 141 139-143 1347 167 166-168 2/0
0.13 1:07 32 8:24 140 139-140 1177 166 164-166 0/4
0.19 1:38 31 8:14 139 138-139 1145 162 162-164 0/9
0.25 2:09 31 8:12 141 138-144 1157 163 162-166 0/8
0.31 2:39 30 8:05 143 140-145 1156 164 162-166 0/7
0.38 3:10 30 8:06 145 144-146 1174 165 164-166 0/4
0.44 21:12 18:02 +17:26 4:48:37 104 71-148 30016 157 88-172 0/1
0.50 21:44 32 8:35 106 101-109 910 168 166-170 2/0
0.56 22:18 34 8:56 111 109-112 992 168 166-168 6/0
0.63 22:56 38 10:12 112 110-114 1143 165 164-166 8/0
0.69 23:39 43 11:33 116 112-120 1341 162 160-164 8/0
0.75 24:17 37 9:56 127 118-135 1262 166 162-166 8/0
0.81 24:45 29 7:40 135 133-137 1035 171 168-172 1/1
0.88 25:12 27 7:10 133 130-137 952 172 172-172 0/3
0.94 25:38 26 6:49 136 134-137 927 172 172-172 0/4
1.00 26:04 26 7:00 130 128-136 910 173 172-176 0/7
1.06 26:44 40 10:36 128 126-131 1358 166 164-176 4/3
1.13 27:22 39 10:18 128 125-132 1319 164 164-166 7/0
1.19 27:52 30 7:58 138 130-144 1099 168 166-172 4/0
1.25 28:23 31 8:09 139 137-143 1133 170 170-170 3/0
1.31 28:52 30 7:55 139 136-140 1100 172 170-172 0/2
1.38 29:17 25 6:39 142 137-144 944 173 166-178 0/9
1.44 29:40 23 6:06 144 141-148 879 174 172-178 0/8
1.50 30:06 25 6:46 141 139-144 953 172 170-174 0/8
1.56 30:32 27 7:05 139 137-140 986 170 168-172 0/5
1.63 34:37 4:05 +3:42 1:05:19 109 94-139 7120 146 50-182 0/1
1.69 35:37 1:00 16:01 134 121-140 2146 154 86-178 3/0
1.75 36:28 50 13:27 140 136-144 1882 159 128-174 6/0
1.81 37:14 47 12:28 139 138-141 1733 148 80-170 7/0
1.88 38:02 47 12:37 135 131-139 1704 151 112-172 9/0
1.94 38:42 40 10:41 134 131-139 1432 149 104-164 2/6
2.00 39:14 32 8:39 140 137-142 1211 166 164-168 0/8
2.06 39:48 33 8:52 142 139-143 1260 167 164-168 0/8
2.13 40:23 36 9:31 147 143-149 1400 165 164-166 0/5
2.19 42:30 2:07 +51 33:45 127 112-148 4286 129 46-178 0/2
2.25 43:06 36 9:33 134 116-146 1280 161 136-174 2/1
2.31 43:56 50 13:27 141 135-147 1896 124 80-176 0/1
2.38 44:26 30 7:55 140 136-143 1109 171 166-176 3/0
2.44 44:59 34 8:57 144 142-146 1288 159 142-164 2/2
2.50 46:01 1:02 16:29 142 136-145 2340 139 88-180 0/3
2.56 46:28 26 7:03 144 135-151 1014 178 174-180 1/0
2.63 47:01 33 8:55 147 145-151 1311 159 130-174 3/2
2.69 47:57 56 15:04 147 144-155 2214 139 102-182 0/2
2.75 48:24 26 6:57 157 154-159 1091 177 174-180 2/0
2.81 48:58 35 9:19 156 153-157 1454 153 118-172 2/2
2.88 50:04 1:05 17:22 156 150-161 2709 148 72-188 0/2
2.94 50:34 30 8:03 150 142-157 1208 158 112-192 2/0
3.00 51:45 1:12 19:07 149 134-159 2848 127 88-180 0/2
3.06 52:20 35 9:14 147 140-149 1357 162 122-178 3/0
3.13 53:19 58 15:35 151 146-156 2354 133 80-166 0/3
3.19 53:47 29 7:40 151 148-152 1157 172 166-174 2/0
3.25 54:22 35 9:23 150 145-151 1408 156 122-170 4/0
3.31 54:55 33 8:43 148 145-151 1290 157 120-162 0/4
3.38 55:49 54 14:29 148 143-151 2144 141 64-182 1/1
3.44 56:23 33 8:53 142 139-147 1261 157 128-178 4/0
3.50 56:55 32 8:29 144 142-145 1221 162 160-164 0/4
3.56 57:49 54 14:28 142 137-146 2054 154 84-180 1/0
3.63 58:23 34 9:04 143 141-144 1296 161 132-176 4/0
3.69 59:05 42 11:10 143 141-145 1597 154 96-164 0/3
3.75 59:54 49 13:03 135 130-141 1762 146 86-196 1/0
3.81 1:01:46 1:52 29:51 121 109-137 3613 133 62-176 0/2
3.88 1:02:18 32 8:34 140 131-148 1199 175 174-176 3/0
3.94 1:02:45 27 7:18 147 145-148 1074 176 176-178 1/1
4.00 1:03:15 30 7:54 146 145-147 1154 176 174-178 0/0
4.06 1:03:45 31 8:09 145 142-147 1182 173 172-174 2/0
4.13 1:04:15 30 8:01 148 145-151 1186 174 172-176 3/0
4.19 1:04:46 30 8:08 148 146-150 1203 172 172-174 2/0
4.25 1:05:16 30 8:07 146 144-148 1185 173 172-174 3/0
4.31 1:05:52 36 9:39 151 148-153 1456 154 114-176 2/0
4.38 1:06:20 27 7:13 153 150-156 1105 163 122-178 0/1
4.44 1:06:45 25 6:44 155 152-156 1043 176 174-178 0/3
4.50 1:07:12 27 7:15 157 155-158 1138 176 176-176 0/2
4.56 1:07:38 26 6:59 154 153-157 1075 175 174-176 0/3
4.62 1:08:03 25 6:42 155 153-156 1040 178 176-182 0/2
4.69 1:08:28 25 6:34 154 153-156 1011 178 176-178 1/0
4.75 1:08:53 25 6:36 156 153-158 1030 178 176-180 2/0
4.81 1:09:16 23 6:13 157 156-158 977 178 178-178 0/3
4.87 1:15:40 6:24 +6:04 1:42:30 126 89-157 12915 169 110-178 1/0
4.94 1:16:31 50 13:24 120 106-129 1609 166 164-172 4/0
5.00 1:17:14 43 11:29 132 130-136 1516 163 162-164 7/0
5.06 1:17:59 45 12:08 134 133-137 1626 163 162-164 8/0
5.12 1:18:45 46 12:20 135 131-139 1666 161 160-166 9/0
5.19 1:19:30 44 11:50 138 134-141 1633 163 162-166 4/0
5.25 1:20:00 30 8:01 139 138-141 1114 164 162-166 0/2
5.31 1:20:38 38 10:04 140 136-142 1410 163 160-166 0/2
5.33 1:20:52 14 11:19 137 136-138 1551 159 158-160 1/0

Heart

138/161max
  • Show Beats/Mile

Elevation

Asc 203m, Range 40m, Flat prediction 43:10
Elevation Graph
Biggest Climbs (m) Min/mi
40 8.7% 32:32
40 6.4% 9:26
35 9.9% 12:10
21 3.9% 7:15
14 2.2% 11:59
See your biggest climbs

Cadence

159 (196 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 53.7 168 5.1 41:19 9:05
Walk 38.4 109 0.3 32:48 1:56:42
Still 2.6 - - 2:12 -
Pause 5.3 - - 4:33 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:37 6:30 53.22% More
800m 3:20 6:43 61.04% More
1km 4:25 7:06 60.10% More
Mile 7:23 7:23 61.07% More
5k 33:06 10:39 46.34% More
5 miles 1:17:13 15:27 32.42% More

Predictions

Dist Time Per Mile WAVA
1M 8:58 8:58 50.24
5km 29:48 9:36 51.48
5M 49:21 9:52 50.73
10km 1:02:09 10:00 50.35
10M 1:42:54 10:17 50.33
Half 2:17:01 10:28 49.65
20M 3:34:33 10:44 50.25
Mara 4:45:39 10:54 50.33

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