Wed 3rd Jul 2019 at 6:00am by stewboy
Run > Intervals
- Follow User
- 0 👍
-
Time
53:05
-
Miles 5.64
-
Min/mi 9:25
-
Pacing
66%
-
Stride(cm)
112
-
Cals
543
-
Cadence
152
-
BPM
165
-
%MHR
96.7
-
B/mi 1556
-
Asc(m)
94
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.01m - 10:58(10:51/m)
2) 0.5m - 3:55(7:45/m)
3) 0.12m - 1:25(11:54/m)
4) 0.52m - 4:07(7:59/m)
5) 0.14m - 1:33(10:44/m)
6) 0.51m - 3:45(7:19/m)
7) 0.11m - 1:23(12:35/m)
8) 0.5m - 4:07(8:11/m)
9) 0.13m - 1:33(12:15/m)
10) 0.51m - 3:28(6:47/m)
11) 0.09m - 1:33(16:33/m)
12) 0.26m - 2:08(8:06/m)
13) 0.11m - 1:34(13:57/m)
14) 0.14m - 57(6:55/m)
15) 0.07m - 1:32(20:58/m)
16) 0.14m - 58(6:50/m)
17) 0.07m - 1:36(24:11/m)
18) 0.53m - 4:25(8:19/m)
19) 0.16m - 2:10(13:13/m)
Intervals
====
1m warm
800 metres @ 10km pace (7:55)
800 metres @ Tempo pace (8:15)
800 metres @ 5km pace (7:40)
800 metres @ Tempo pace (8:15)
400 metres @ Mile pace (7:00)
800 metres @ Tempo pace (8:15)
(2x) 200 metres @ Mile pace (7:00)
800 metres @ Tempo pace (8:15)
90 second (0.2km) recovery between each interval
0.2km cool
===
1) 1.01m - 10:58(10:51/m)
2) 0.5m - 3:55(7:45/m)
3) 0.12m - 1:25(11:54/m)
4) 0.52m - 4:07(7:59/m)
5) 0.14m - 1:33(10:44/m)
6) 0.51m - 3:45(7:19/m)
7) 0.11m - 1:23(12:35/m)
8) 0.5m - 4:07(8:11/m)
9) 0.13m - 1:33(12:15/m)
10) 0.51m - 3:28(6:47/m)
11) 0.09m - 1:33(16:33/m)
12) 0.26m - 2:08(8:06/m)
13) 0.11m - 1:34(13:57/m)
14) 0.14m - 57(6:55/m)
15) 0.07m - 1:32(20:58/m)
16) 0.14m - 58(6:50/m)
17) 0.07m - 1:36(24:11/m)
18) 0.53m - 4:25(8:19/m)
19) 0.16m - 2:10(13:13/m)
Intervals
====
1m warm
800 metres @ 10km pace (7:55)
800 metres @ Tempo pace (8:15)
800 metres @ 5km pace (7:40)
800 metres @ Tempo pace (8:15)
400 metres @ Mile pace (7:00)
800 metres @ Tempo pace (8:15)
(2x) 200 metres @ Mile pace (7:00)
800 metres @ Tempo pace (8:15)
90 second (0.2km) recovery between each interval
0.2km cool
10:58 3:55 1:25 4:07 1:33 3:45 1:23 4:07 1:33 3:28 1:33 2:08 1:34 57 1:32 58 1:36 4:25 2:10
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 47 | 47 | 12:34 | 162 162-162 | 2036 | 161 140-188 | 0/2 |
0.13 | 1:31 | 44 | 11:48 | 162 162-162 | 1913 | 155 70-188 | 0/1 |
0.19 | 2:09 | 38 | 10:01 | 162 162-162 | 1622 | 162 140-164 | 1/2 |
0.25 | 2:51 | 42 | 11:11 | 162 162-162 | 1812 | 161 140-164 | 0/0 |
0.31 | 3:30 | 39 | 10:21 | 162 162-162 | 1676 | 160 140-164 | 1/1 |
0.38 | 4:16 | 46 | 12:15 | 162 162-162 | 1985 | 161 140-164 | 0/1 |
0.44 | 4:56 | 40 | 10:43 | 162 162-162 | 1735 | 160 140-188 | 1/0 |
0.50 | 5:41 | 45 | 12:03 | 162 162-162 | 1951 | 162 140-188 | 1/0 |
0.56 | 6:23 | 42 | 11:10 | 162 162-162 | 1808 | 162 140-164 | 2/1 |
0.63 | 7:07 | 44 | 11:50 | 162 162-162 | 1917 | 158 118-164 | 1/0 |
0.69 | 7:47 | 40 | 10:36 | 162 162-162 | 1718 | 160 140-164 | 2/2 |
0.75 | 8:28 | 41 | 10:58 | 162 162-162 | 1776 | 156 118-188 | 1/0 |
0.81 | 9:04 | 36 | 9:35 | 162 162-162 | 1554 | 153 94-188 | 1/0 |
0.88 | 9:39 | 34 | 9:11 | 162 162-162 | 1489 | 160 140-164 | 0/1 |
0.94 | 10:18 | 40 | 10:33 | 162 162-162 | 1710 | 157 118-164 | 1/0 |
1.00 | 10:52 | 34 | 9:00 | 162 162-162 | 1458 | 160 70-188 | 1/0 |
1.06 | 11:19 | 27 | 7:14 | 162 162-162 | 1172 | 164 140-188 | 1/1 |
1.13 | 12:36 | 1:17 +48 | 20:24 | 148 126-162 | 3020 | 154 70-256 | 1/1 |
1.19 | 13:01 | 25 | 6:42 | 147 139-154 | 985 | 159 118-188 | 1/1 |
1.25 | 13:28 | 27 | 7:13 | 163 155-171 | 1176 | 166 140-188 | 2/0 |
1.31 | 13:58 | 30 | 8:05 | 174 172-175 | 1405 | 165 140-188 | 1/1 |
1.38 | 14:27 | 29 | 7:44 | 177 175-177 | 1368 | 161 118-188 | 1/1 |
1.44 | 14:56 | 29 | 7:51 | 177 177-177 | 1391 | 165 140-188 | 1/0 |
1.50 | 15:27 | 30 | 8:07 | 177 176-177 | 1435 | 160 140-164 | 1/0 |
1.56 | 16:06 | 39 | 10:22 | 176 176-176 | 1824 | 143 46-188 | 3/1 |
1.63 | 16:50 | 45 | 11:53 | 176 176-177 | 2093 | 147 70-188 | 2/1 |
1.69 | 17:24 | 34 | 8:56 | 177 177-178 | 1582 | 147 46-188 | 1/0 |
1.75 | 17:53 | 29 | 7:51 | 177 177-177 | 1389 | 161 118-164 | 1/1 |
1.81 | 18:25 | 32 | 8:29 | 178 176-180 | 1510 | 160 118-188 | 0/2 |
1.88 | 18:58 | 33 | 8:51 | 179 179-180 | 1584 | 162 118-188 | 2/0 |
1.94 | 19:28 | 30 | 7:58 | 179 179-179 | 1425 | 164 140-188 | 1/1 |
2.00 | 19:56 | 28 | 7:21 | 178 178-179 | 1307 | 163 140-188 | 0/1 |
2.06 | 20:26 | 30 | 8:01 | 178 177-178 | 1428 | 166 164-188 | 1/0 |
2.13 | 20:53 | 27 | 7:19 | 177 177-177 | 1296 | 165 164-188 | 0/1 |
2.19 | 21:29 | 36 | 9:40 | 177 176-177 | 1711 | 152 94-188 | 1/2 |
2.25 | 22:08 | 39 | 10:19 | 176 176-176 | 1817 | 154 94-164 | 0/1 |
2.31 | 22:46 | 38 | 10:14 | 176 175-177 | 1801 | 159 140-164 | 1/1 |
2.38 | 23:14 | 27 | 7:19 | 177 175-178 | 1295 | 162 118-212 | 0/3 |
2.44 | 23:40 | 26 | 6:57 | 177 177-178 | 1230 | 172 164-212 | 2/1 |
2.50 | 24:57 | 1:17 +56 | 20:38 | 170 167-179 | 3507 | 157 70-188 | 1/3 |
2.56 | 25:23 | 26 | 6:56 | 168 168-169 | 1164 | 171 164-188 | 0/3 |
2.63 | 25:48 | 25 | 6:39 | 169 169-170 | 1125 | 172 164-188 | 0/2 |
2.69 | 26:14 | 26 | 6:53 | 170 170-171 | 1170 | 166 140-188 | 0/2 |
2.75 | 26:39 | 25 | 6:44 | 171 171-172 | 1150 | 167 140-188 | 1/2 |
2.81 | 27:14 | 35 | 9:13 | 173 172-173 | 1595 | 163 70-188 | 0/2 |
2.88 | 27:50 | 36 | 9:33 | 174 173-175 | 1660 | 150 70-188 | 1/2 |
2.94 | 28:36 | 46 +10 | 12:21 | 176 175-177 | 2172 | 145 70-232 | 1/2 |
3.00 | 29:14 | 38 | 10:05 | 175 174-176 | 1766 | 140 46-188 | 0/1 |
3.06 | 29:42 | 28 | 7:24 | 177 176-178 | 1309 | 163 94-188 | 0/0 |
3.13 | 30:09 | 27 | 7:13 | 178 177-179 | 1284 | 160 94-188 | 0/1 |
3.19 | 30:41 | 32 | 8:35 | 178 177-179 | 1529 | 166 140-188 | 0/1 |
3.25 | 31:14 | 33 | 8:51 | 179 176-180 | 1583 | 161 140-188 | 0/0 |
3.31 | 31:42 | 28 | 7:28 | 177 176-178 | 1321 | 155 46-188 | 0/1 |
3.38 | 32:24 | 42 | 11:06 | 178 176-180 | 1975 | 164 140-188 | 1/1 |
3.44 | 32:51 | 27 | 7:15 | 178 177-179 | 1290 | 165 140-188 | 1/0 |
3.50 | 33:31 | 40 | 10:38 | 178 177-179 | 1894 | 155 70-188 | 0/0 |
3.56 | 34:13 | 43 | 11:21 | 177 176-178 | 2009 | 160 140-164 | 0/0 |
3.63 | 34:50 | 37 | 9:49 | 178 176-180 | 1746 | 163 140-188 | 0/0 |
3.69 | 35:13 | 23 | 6:11 | 178 178-179 | 1100 | 171 140-188 | 0/1 |
3.75 | 35:40 | 27 | 7:08 | 179 178-180 | 1275 | 168 70-188 | 0/3 |
3.81 | 36:05 | 25 | 6:41 | 180 180-181 | 1202 | 175 140-188 | 5/0 |
3.88 | 36:29 | 24 | 6:19 | 182 182-183 | 1150 | 175 164-188 | 0/1 |
3.94 | 37:02 | 33 | 8:51 | 183 183-183 | 1620 | 172 140-188 | 0/0 |
4.00 | 37:29 | 27 | 7:13 | 184 183-184 | 1328 | 176 140-188 | 2/0 |
4.06 | 37:52 | 23 | 6:12 | 185 184-186 | 1148 | 177 164-188 | 1/0 |
4.13 | 38:32 | 40 | 10:43 | 177 167-186 | 1897 | 124 70-188 | 1/1 |
4.19 | 39:40 | 1:08 | 18:04 | 152 145-167 | 2745 | 85 22-162 | 1/3 |
4.25 | 40:17 | 37 | 9:56 | 145 144-145 | 1440 | 150 92-186 | 4/0 |
4.31 | 40:48 | 31 | 8:14 | 144 144-144 | 1186 | 168 94-188 | 1/0 |
4.38 | 41:14 | 25 | 6:47 | 144 144-144 | 977 | 151 70-188 | 2/0 |
4.44 | 41:41 | 28 | 7:23 | 144 144-144 | 1063 | 164 140-188 | 2/3 |
4.50 | 42:39 | 58 | 15:21 | 143 143-144 | 2196 | 100 22-188 | 1/0 |
4.56 | 43:23 | 44 | 11:41 | 143 143-143 | 1671 | 153 94-188 | 2/0 |
4.62 | 43:48 | 25 | 6:40 | 143 143-143 | 953 | 177 140-188 | 0/1 |
4.69 | 44:12 | 25 | 6:33 | 143 142-143 | 937 | 170 94-188 | 0/0 |
4.75 | 45:18 | 1:06 | 17:37 | 141 137-142 | 2484 | 92 22-164 | 0/0 |
4.81 | 46:11 | 52 | 13:59 | 142 135-158 | 1985 | 125 22-210 | 0/0 |
4.87 | 46:36 | 25 | 6:44 | 166 159-173 | 1117 | 182 140-212 | 1/0 |
4.94 | 47:35 | 59 | 15:42 | 158 138-176 | 2480 | 100 46-188 | 0/1 |
5.00 | 48:43 | 1:08 | 18:15 | 127 117-141 | 2318 | 105 22-188 | 0/1 |
5.06 | 49:17 | 33 | 8:54 | 143 141-146 | 1274 | 170 164-188 | 0/1 |
5.12 | 49:47 | 30 | 7:59 | 148 146-150 | 1181 | 168 140-188 | 3/0 |
5.19 | 50:20 | 33 | 8:48 | 153 151-156 | 1346 | 171 164-188 | 1/0 |
5.25 | 50:55 | 35 | 9:20 | 158 156-161 | 1475 | 169 164-188 | 0/1 |
5.31 | 51:29 | 34 | 9:04 | 164 161-166 | 1486 | 164 140-188 | 0/1 |
5.38 | 51:56 | 28 | 7:23 | 169 167-171 | 1248 | 165 118-188 | 1/0 |
5.44 | 52:28 | 32 | 8:29 | 173 171-176 | 1467 | 157 70-188 | 1/1 |
5.50 | 53:13 | 44 | 11:51 | 177 172-180 | 2096 | 129 92-188 | 1/1 |
5.56 | 54:01 | 48 | 12:48 | 172 172-172 | 2201 | 151 70-186 | 2/1 |
5.63 | 54:47 | 46 | 12:23 | 172 172-172 | 2130 | 151 70-164 | 0/1 |
5.64 | 54:55 | 8 | 11:23 | 172 172-172 | 1957 | 97 70-164 | 0/0 |
Elevation
Asc 94m,
Range 29m, Flat prediction 53:05
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
152 (256 max)
Stride Length: 112cm
Run: 84%
Walk: 16%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile |
---|---|---|
1M | 8:29 | 8:29 |
5km | 28:13 | 9:05 |
5M | 46:43 | 9:21 |
10km | 58:49 | 9:28 |
10M | 1:37:25 | 9:45 |
Half | 2:09:41 | 9:54 |
20M | 3:23:06 | 10:09 |
Mara | 4:30:24 | 10:19 |
Please wait... saving your change.
Close
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
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