Tue 23rd Jul 2019 at 7:00pm by beef

Run > Intervals
  • Time
    1:06:05
  • Miles
    6.27
  • Min/mi
    10:32
  • Pacing
    0%
  • WAVA
    47.81
  • Stride(cm)
    96
  • Cals
    661
  • Cadence
    159
  • BPM
    125
  • %MHR
    78.2
  • B/mi
    1319
  • Asc(m)
    231
  • Hillscore
    16
  • Surface
    Road

Notes & Comments

EA coached strength & endurance session - 6mins at 10K pace, 3 x hills, 6mins @ 10K, 3 x hills, 6mins @ 10K
===
1) 0.52m - 4:27(8:32/m) 126/136bpm 56cal 7.03/7.99mph
2) 0.89m - 6:46(7:34/m) 129/146bpm 84cal 7.94/9.33mph
3) 0.01m - 2:17(2:39:55/m) 114/146bpm 19cal 0.38/7.85mph
4) 0.24m - 2:08(8:58/m) 120/129bpm 21cal 6.69/9.39mph
5) 0.24m - 2:57(12:05/m) 119/132bpm 28cal 4.96/6.7mph
6) 0.24m - 2:12(9:10/m) 130/148bpm 25cal 6.55/8.56mph
7) 0.25m - 3:51(15:26/m) 117/142bpm 32cal 3.89/7.01mph
8) 0.25m - 2:21(9:15/m) 130/154bpm 25cal 6.49/8.01mph
9) 0.26m - 4:08(15:44/m) 119/153bpm 33cal 3.82/7.06mph
10) 0.8m - 6:02(7:34/m) 141/154bpm 80cal 7.93/8.58mph
11) 0.12m - 1:09(9:24/m) 150/156bpm 17cal 6.39/7.51mph
12) 0.19m - 1:32(8:18/m) 129/152bpm 15cal 7.23/9.71mph
13) 0.2m - 3:06(15:32/m) 129/152bpm 30cal 3.86/6.8mph
14) 0.24m - 2:20(9:43/m) 134/152bpm 25cal 6.17/8.31mph
15) 0.25m - 3:44(14:38/m) 126/154bpm 33cal 4.1/7.12mph
16) 0.1m - 36(6:03/m) 107/115bpm 1cal 9.91/12.17mph
17) 0.13m - 3:44(29:43/m) 101/116bpm 14cal 2.02/10.29mph
18) 0.79m - 6:04(7:41/m) 127/139bpm 61cal 7.81/8.68mph
19) 0.54m - 6:41(12:28/m) 126/145bpm 62cal 4.81/5.99mph
4:27 6:46 2:17 2:08 2:57 2:12 3:51 2:21 4:08 6:02 1:09 1:32 3:06 2:20 3:44 36 3:44 6:04 6:41

Pace

29% 2% 12% 28% 21% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 38 38 10:03 98 63-120 985 158 102-166 0/3
0.13 1:11 33 8:51 122 114-129 1081 165 162-168 2/0
0.19 1:47 36 9:36 132 129-134 1266 165 164-166 2/0
0.25 2:17 31 8:09 132 129-134 1076 164 162-166 0/5
0.31 2:47 29 7:46 134 133-136 1040 164 164-164 0/8
0.38 3:15 29 7:37 132 129-134 1006 161 160-164 0/8
0.44 3:45 30 8:06 134 133-135 1085 161 160-162 0/7
0.50 4:15 29 7:50 134 132-136 1049 160 158-162 0/4
0.56 19:41 15:26 +15:45 4:06:59 100 79-135 24698 166 142-176 0/1
0.63 21:01 1:20 21:24 116 109-122 2483 169 168-170 3/0
0.69 21:31 29 7:51 120 118-122 941 166 166-166 3/0
0.75 21:59 29 7:37 124 121-127 945 167 166-168 1/0
0.81 22:25 25 6:47 123 122-125 835 168 168-168 0/0
0.88 22:52 28 7:22 128 120-135 944 168 166-170 0/1
0.94 23:20 28 7:21 131 128-134 963 169 168-170 0/3
1.00 23:44 24 6:31 132 129-133 861 170 168-170 0/1
1.06 24:10 25 6:47 138 131-143 935 170 168-170 1/0
1.13 24:36 26 6:55 144 142-145 996 170 170-172 1/0
1.19 25:04 28 7:33 140 137-144 1056 168 166-170 0/4
1.25 25:39 35 9:26 136 131-140 1283 166 162-170 2/0
1.31 26:11 32 8:31 132 129-138 1125 164 162-166 4/0
1.38 26:38 27 7:05 137 135-138 970 166 164-166 0/4
1.44 29:18 2:40 42:39 117 91-146 4990 134 78-178 0/2
1.50 29:46 28 7:32 113 100-118 851 176 172-180 1/0
1.56 30:17 31 8:15 124 119-127 1022 169 168-170 5/0
1.63 30:53 36 9:40 125 123-127 1208 164 162-166 7/0
1.69 31:36 43 11:24 122 118-125 1391 155 126-164 8/0
1.75 32:10 34 9:04 127 126-128 1151 161 160-162 0/8
1.81 32:43 33 8:53 130 128-132 1155 163 162-164 0/9
1.88 33:16 33 8:41 122 115-130 1059 163 162-164 0/4
1.94 34:32 1:16 20:21 104 94-114 2117 148 100-174 0/1
2.00 35:04 32 8:25 116 106-128 977 170 168-172 3/0
2.06 35:38 34 8:59 138 131-144 1240 165 164-166 6/0
2.13 36:15 37 9:53 146 144-147 1444 163 162-164 7/0
2.19 36:55 40 10:45 140 138-145 1505 156 138-162 6/2
2.25 37:26 31 8:20 140 138-142 1167 160 160-162 0/8
2.31 37:58 32 8:26 129 123-137 1089 162 160-162 0/7
2.38 38:30 32 8:40 119 118-121 1031 159 158-160 0/4
2.44 40:25 1:54 30:28 105 92-117 3200 153 116-180 0/0
2.50 41:13 49 13:03 110 106-114 1435 169 166-172 3/0
2.56 41:48 34 9:07 132 114-143 1204 166 164-168 6/0
2.63 42:24 37 9:49 145 135-151 1422 163 160-164 7/0
2.69 43:12 48 12:48 151 147-154 1932 149 120-162 5/2
2.75 43:44 32 8:29 137 133-146 1162 162 160-164 0/8
2.81 44:16 32 8:30 128 118-135 1089 162 162-164 0/7
2.88 44:48 32 8:29 116 113-117 984 165 164-166 0/4
2.94 47:00 2:12 35:15 103 93-116 3630 143 100-172 0/1
3.00 47:31 31 8:17 114 108-119 944 173 170-174 3/0
3.06 48:00 29 7:37 134 122-139 1021 169 168-170 3/0
3.13 48:28 28 7:31 145 137-150 1089 168 166-168 1/0
3.19 48:55 27 7:07 149 147-151 1060 168 168-168 1/0
3.25 49:24 29 7:47 147 146-148 1145 168 166-168 0/1
3.31 49:51 27 7:17 145 144-146 1057 170 168-172 0/3
3.38 50:17 26 6:52 143 142-145 982 169 166-170 0/2
3.44 50:43 26 6:53 141 139-142 972 168 168-170 0/0
3.50 51:10 27 7:11 142 140-144 1020 170 168-170 1/0
3.56 51:38 28 7:26 145 143-145 1078 168 166-170 0/4
3.63 52:09 31 8:16 147 145-149 1216 166 164-166 2/0
3.69 52:40 32 8:30 151 146-154 1282 166 164-166 4/0
3.75 53:17 37 9:47 152 150-154 1486 142 110-166 0/3
3.81 53:50 33 8:40 150 143-154 1301 161 160-164 0/3
3.88 56:56 3:06 +2:47 49:34 110 96-144 5453 163 108-178 1/0
3.94 57:34 39 10:24 122 108-140 1268 175 170-178 4/0
4.00 58:08 33 8:55 145 138-150 1294 167 164-170 7/0
4.06 58:55 47 12:27 150 146-152 1867 139 120-164 2/3
4.13 59:27 33 8:42 140 132-145 1217 162 160-164 0/6
4.19 1:00:00 33 8:44 125 123-130 1092 163 162-164 0/4
4.25 1:01:40 1:40 26:46 111 98-122 2971 143 80-172 1/0
4.31 1:02:13 32 8:37 121 110-132 1043 169 166-170 4/0
4.38 1:02:48 35 9:22 139 133-143 1301 165 164-166 7/0
4.44 1:03:29 41 11:00 146 140-151 1606 162 160-164 8/0
4.50 1:04:14 44 11:52 152 150-154 1803 150 124-166 2/4
4.56 1:04:45 31 8:19 140 132-149 1164 160 160-162 0/7
4.62 1:05:17 32 8:37 131 127-136 1128 162 160-164 0/6
4.69 1:05:47 30 8:06 126 125-128 1021 163 162-164 0/3
4.75 1:07:40 1:53 30:06 110 98-127 3311 151 104-196 1/0
4.81 1:08:05 25 6:39 111 106-115 738 185 176-192 4/0
4.87 1:09:15 1:10 18:39 111 105-114 2070 120 112-170 0/4
4.94 1:10:57 1:41 27:04 97 92-106 2625 108 98-116 0/1
5.00 1:12:19 1:23 22:05 101 91-115 2230 171 130-210 2/0
5.06 1:12:50 31 8:13 122 118-124 1003 169 166-172 4/0
5.12 1:13:20 30 8:04 126 126-127 1016 167 166-168 0/1
5.19 1:13:51 30 8:07 126 124-128 1023 168 166-170 1/0
5.25 1:14:17 26 6:58 127 125-129 885 169 168-170 0/2
5.31 1:14:45 28 7:28 127 125-129 948 168 168-170 0/2
5.38 1:15:14 29 7:50 128 127-129 1002 169 168-172 0/2
5.44 1:15:40 25 6:45 129 126-131 871 172 170-174 0/0
5.50 1:16:07 27 7:15 129 127-131 935 173 172-174 1/0
5.56 1:16:32 26 6:48 134 128-138 912 171 170-172 0/3
5.63 1:17:03 30 8:06 134 132-136 1085 168 166-170 1/0
5.69 1:17:35 32 8:32 132 130-134 1127 168 168-170 4/0
5.75 1:18:47 1:12 +34 19:11 129 122-134 2475 135 100-166 0/4
5.81 1:19:56 1:09 18:30 109 97-118 2016 112 110-114 0/2
5.88 1:21:23 1:27 +44 23:11 106 98-115 2457 158 106-164 2/0
5.94 1:22:08 45 12:03 122 117-130 1471 160 160-162 7/0
6.00 1:22:53 45 12:01 135 132-138 1622 160 158-160 7/0
6.06 1:23:34 41 10:58 139 137-139 1523 160 158-162 2/0
6.13 1:24:15 41 10:58 138 137-140 1513 162 162-164 1/0
6.19 1:24:59 44 11:37 133 129-137 1544 159 158-160 7/0
6.25 1:25:42 43 11:32 140 129-145 1616 160 158-162 5/0
6.27 1:25:56 14 12:49 142 141-143 1819 128 84-158 1/0

Heart

125/154max
  • Show Beats/Mile

Elevation

Asc 231m, Range 40m, Flat prediction 1:04:56
Elevation Graph
Biggest Climbs (m) Min/mi
37 4.8% 13:30
28 8.3% 11:08
26 6.6% 9:21
26 7.6% 10:31
26 6.0% 9:15
17 6.6% 10:09
See your biggest climbs

Cadence

159 (210 max) Stride Length: 96cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 60.6 165 5.9 52:05 8:49
Walk 32.9 112 0.4 28:14 1:18:48
Still 6.5 - - 5:37 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:52 50.30% More
800m 3:30 7:03 58.10% More
1km 4:29 7:13 59.22% More
Mile 9:25 9:25 47.79% More
5k 31:55 10:16 48.06% More
5 miles 55:58 11:12 44.74% More
10k 1:25:15 13:43 36.71% More

Predictions

Dist Time Per Mile WAVA
1M 9:26 9:26 47.75
5km 31:24 10:06 48.86
5M 51:59 10:24 48.16
10km 1:05:27 10:32 47.81
10M 1:48:23 10:50 47.78
Half 2:24:19 11:01 47.14
20M 3:45:59 11:18 47.71
Mara 5:00:53 11:29 47.78

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