Fri 12th Jul 2019 at 11:00am by iceblue

Run > Intervals
  • breezy
  • Time
    1:04:52
  • Miles
    8.06
  • Min/mi
    8:03
  • Pacing
    86%
  • WAVA
    66.10
  • Stride(cm)
    111
  • Cals
    535
  • Cadence
    180
  • BPM
    137
  • %MHR
    80.2
  • B/mi
    1104
  • Asc(m)
    138
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:58(8:58/m) 116/129bpm 65cal 6.69/7.6mph
2) 1m - 8:37(8:37/m) 123/135bpm 67cal 6.97/7.28mph
3) 0.11m - 53(8:06/m) 129/132bpm 7cal 7.41/7.41mph
4) 0.5m - 3:12(6:23/m) 150/157bpm 32cal 9.4/9.81mph
5) 0.24m - 2:00(8:28/m) 147/173bpm 20cal 7.08/9.83mph
6) 0.5m - 3:16(6:33/m) 152/158bpm 33cal 9.16/9.96mph
7) 0.22m - 2:00(8:56/m) 147/161bpm 20cal 6.72/9.2mph
8) 0.5m - 3:14(6:27/m) 153/158bpm 33cal 9.3/9.75mph
9) 0.22m - 2:00(9:14/m) 148/162bpm 20cal 6.5/9.37mph
10) 0.5m - 3:11(6:22/m) 151/159bpm 32cal 9.41/9.77mph
11) 0.21m - 2:00(9:22/m) 150/163bpm 20cal 6.4/9.79mph
12) 0.5m - 3:14(6:28/m) 152/158bpm 33cal 9.28/10.02mph
13) 0.23m - 2:00(8:47/m) 147/162bpm 19cal 6.83/9.73mph
14) 1m - 8:46(8:46/m) 135/141bpm 68cal 6.85/7.39mph
15) 1m - 8:38(8:38/m) 132/139bpm 52cal 6.95/7.06mph
16) 0.33m - 2:52(8:42/m) 129/133bpm 14cal 6.9/7.03mph

Warm-up Low Askomil and back to war memorial then 5 x 800m intervals with 2 mins recovery doubling back into the wind. Pleased with splits considering recent form. Achilles seems to have settled down after rest day yesterday.
8:58 8:37 53 3:12 2:00 3:16 2:00 3:14 2:00 3:11 2:00 3:14 2:00 8:46 8:38 2:52
Pin Map
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Pace

3% 29% 36% 6% 25%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:08 1:08 9:06 109 84-128 991 178 120-188 4/6
0.25 2:20 1:12 9:37 115 109-124 1105 179 178-180 0/24
0.38 3:26 1:06 8:49 123 120-127 1084 180 178-184 0/5
0.50 4:33 1:06 8:52 119 110-123 1055 177 174-180 0/2
0.63 5:40 1:07 8:58 113 110-117 1013 177 174-178 1/2
0.75 6:46 1:06 8:49 113 110-116 997 177 176-178 1/1
0.88 7:53 1:06 8:50 115 110-121 1017 178 176-180 4/0
1.00 8:58 1:05 8:40 117 114-119 1015 178 174-180 0/7
1.13 10:03 1:05 8:42 123 116-127 1070 177 172-180 3/0
1.25 11:08 1:05 8:39 125 124-126 1081 178 176-180 1/3
1.38 12:12 1:05 8:37 124 120-127 1069 177 174-180 5/1
1.50 13:15 1:03 8:22 121 118-123 1012 178 178-180 0/3
1.63 14:21 1:06 8:45 120 116-124 1049 177 176-180 3/1
1.75 15:26 1:05 8:43 123 121-125 1072 176 174-178 3/1
1.88 16:32 1:06 8:49 123 121-127 1084 178 176-180 1/2
2.00 17:35 1:03 8:20 129 126-134 1076 180 176-184 1/5
2.13 18:34 59 7:52 130 126-131 1023 179 178-182 0/3
2.25 19:21 47 6:14 141 131-150 880 191 188-194 1/0
2.38 20:08 48 6:21 152 151-154 965 190 186-194 2/0
2.50 20:59 51 6:46 153 152-155 1034 188 184-190 0/2
2.63 21:48 49 6:32 156 154-159 1019 188 166-194 1/1
2.75 22:50 1:02 8:20 154 143-173 1283 172 160-178 1/1
2.88 23:51 1:01 8:04 139 136-142 1122 180 176-190 1/0
3.00 24:39 48 6:23 148 141-152 945 189 184-196 1/2
3.13 25:28 49 6:32 153 151-154 998 186 184-190 1/0
3.25 26:16 48 6:27 156 154-157 1007 187 184-190 2/1
3.38 27:14 58 7:43 157 155-161 1213 180 162-190 4/1
3.50 28:20 1:06 8:50 146 141-153 1289 173 168-180 3/2
3.63 29:17 56 7:30 144 141-148 1080 183 176-192 1/1
3.75 30:05 49 6:31 152 149-154 990 188 184-192 1/3
3.88 30:53 48 6:23 155 152-158 989 184 174-188 1/2
4.00 31:43 50 6:39 155 154-157 1030 187 184-188 8/0
4.13 32:43 1:00 8:02 158 154-161 1270 179 160-188 2/3
4.25 33:51 1:08 9:04 145 139-155 1315 172 168-176 1/1
4.38 34:44 53 7:04 142 137-147 1003 184 176-188 5/4
4.50 35:31 47 6:14 151 148-154 941 188 186-192 0/8
4.63 36:21 50 6:41 154 150-157 1029 188 184-192 1/1
4.75 37:07 46 6:10 156 154-157 962 188 186-190 4/0
4.88 38:14 1:07 8:53 157 152-163 1396 173 156-190 1/2
5.00 39:21 1:07 8:54 144 138-149 1282 174 172-176 0/4
5.13 40:09 48 6:26 146 142-150 939 187 172-196 4/0
5.25 40:58 49 6:32 153 149-157 1000 187 184-190 2/0
5.38 41:48 50 6:39 155 153-158 1031 185 182-188 2/6
5.50 42:35 47 6:14 154 153-156 959 185 182-186 2/4
5.63 43:53 1:18 +12 10:22 152 144-161 1577 168 120-190 1/3
5.75 44:59 1:07 8:52 138 135-142 1224 174 172-176 6/1
5.88 46:07 1:07 9:00 137 135-139 1233 176 172-178 1/1
6.00 47:14 1:07 8:59 137 135-138 1231 177 174-180 0/4
6.13 48:23 1:09 +2 9:13 132 129-135 1217 178 176-180 1/1
6.25 49:28 1:05 8:37 132 131-134 1137 177 174-180 7/0
6.38 50:35 1:07 8:55 138 132-141 1231 178 176-182 5/4
6.50 51:36 1:01 8:07 134 131-137 1088 179 176-182 0/9
6.63 52:41 1:05 8:44 135 133-138 1178 177 174-178 2/1
6.75 53:49 1:08 9:02 136 135-137 1229 175 170-178 3/0
6.87 54:52 1:04 8:29 136 133-138 1153 178 176-180 0/1
7.00 55:57 1:04 8:34 131 129-134 1123 179 176-182 0/2
7.12 57:01 1:05 8:37 131 129-133 1130 178 176-180 1/3
7.25 58:06 1:04 8:36 131 129-133 1126 178 176-180 0/1
7.37 59:12 1:06 8:51 132 130-134 1168 179 178-180 2/0
7.50 1:00:17 1:05 8:38 131 130-132 1130 178 176-180 1/1
7.62 1:01:21 1:04 8:35 130 127-132 1116 182 180-184 0/1
7.75 1:02:25 1:04 8:33 128 124-130 1094 181 180-182 3/0
7.87 1:03:30 1:04 8:35 129 126-131 1107 180 176-182 2/2
8.00 1:04:37 1:07 8:56 130 126-133 1162 179 172-182 5/0
8.06 1:05:06 29 8:34 130 129-132 1113 181 180-182 0/1

Heart

137/173max
  • Show Beats/Mile

Elevation

Asc 138m, Range 42m, Flat prediction 1:05:01
Elevation Graph
Biggest Climbs (m) Min/mi
12 5.7% 9:33
11 3.2% 6:26
See your biggest climbs

Cadence

180 (196 max) Stride Length: 111cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.6 180 8.1 1:04:49 8:05
Walk 0.1 120 0 5 13:12
Pause 0.3 - - 12 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:34 6:17 60.15% More
800m 3:10 6:22 65.24% More
1km 4:10 6:42 64.52% More
Mile 6:53 6:53 66.43% More
5k 22:17 7:10 71.68% More
5 miles 38:02 7:36 68.52% More
10k 48:48 7:51 66.85% More

Predictions

Dist Time Per Mile WAVA
1M 7:06 7:06 64.38
5km 23:37 7:36 67.63
5M 39:06 7:49 66.65
10km 49:14 7:55 66.26
10M 1:21:32 8:09 65.84
Half 1:48:33 8:17 64.54
20M 2:49:59 8:30 64.75
Mara 3:46:19 8:38 64.34
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