Tue 13th Aug 2019 at 8:00pm by ascoey

Run > Intervals
  • Time
    35:41
  • Miles
    3.72
  • Min/mi
    9:36
  • Pacing
    88%
  • WAVA
    48.17
  • Stride(cm)
    103
  • Cals
    714
  • Cadence
    163
  • BPM
    141
  • %MHR
    83.4
  • B/mi
    1352
  • Asc(m)
    69
  • Surface
    Road

Notes & Comments

Felt like quite a hard effort but without really getting the output. Not necessarily a bad thing.

2, 4, 4, 4, 2 minutes of effort. Sixteen minutes. Really need to start adding some more to that. But at least it keeps things ticking over for now.

Split Summary
===
1) 0.56m - 5:51(10:28/m) 146/170bpm 122cal 5.74/6.16mph
2) 0.25m - 2:01(8:10/m) 183/196bpm 57cal 7.34/7.22mph
3) 0.06m - 50(13:44/m) 145/193bpm 18cal 4.37/7.24mph
4) 0.46m - 3:55(8:35/m) 136/151bpm 74cal 6.99/7.18mph
5) 0.12m - 1:24(11:31/m) 133/149bpm 26cal 5.21/7.16mph
6) 0.48m - 4:04(8:29/m) 142/158bpm 84cal 7.07/7.18mph
7) 0.16m - 1:42(10:55/m) 138/145bpm 34cal 5.49/7.16mph
8) 0.48m - 3:59(8:21/m) 141/151bpm 81cal 7.18/7.37mph
9) 0.17m - 1:52(10:42/m) 124/140bpm 23cal 5.6/7.41mph
10) 0.23m - 1:59(8:34/m) 147/155bpm 42cal 7/7.03mph
11) 0.76m - 8:04(10:37/m) 138/153bpm 153cal 5.65/6.95mph
5:51 2:01 50 3:55 1:24 4:04 1:42 3:59 1:52 1:59 8:04

Pace

5% 23% 20% 8% 18% 25%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 39 39 10:23 88 69-104 914 160 158-162 1/0
0.13 1:19 40 10:40 124 108-141 1323 160 156-164 0/1
0.19 1:58 39 10:28 151 144-155 1581 160 158-162 0/1
0.25 2:37 39 10:18 161 158-164 1659 160 158-162 1/3
0.31 3:15 38 10:03 166 159-170 1669 161 156-168 2/0
0.38 3:53 38 10:11 162 157-168 1650 158 156-160 1/2
0.44 4:33 40 10:42 156 152-161 1668 156 156-158 1/0
0.50 5:13 40 10:34 156 152-159 1650 158 156-162 1/0
0.56 5:51 39 10:21 160 158-164 1656 160 156-164 0/2
0.63 6:23 32 8:26 173 170-178 1459 171 168-176 1/2
0.69 6:54 31 8:13 184 180-188 1513 172 168-174 0/1
0.75 7:23 29 7:50 190 187-193 1489 174 170-180 1/2
0.81 8:01 38 10:06 193 189-196 1950 170 170-170 0/2
0.88 8:44 43 11:23 127 110-146 1445 148 114-170 0/3
0.94 9:18 34 9:09 122 114-127 1117 170 168-172 1/0
1.00 9:49 31 8:09 132 131-135 1076 169 166-174 2/0
1.06 10:21 32 8:38 131 129-135 1131 169 168-170 0/0
1.13 10:55 34 9:06 137 133-144 1248 169 164-174 1/1
1.19 11:28 33 8:48 148 146-149 1302 170 168-172 2/1
1.25 12:01 33 8:43 143 141-145 1247 171 170-172 0/0
1.31 12:30 30 7:52 144 139-149 1133 173 166-180 0/1
1.38 13:15 45 11:55 139 129-149 1657 149 108-166 0/2
1.44 13:55 40 10:39 127 125-129 1353 158 156-160 1/2
1.50 14:27 32 8:31 134 126-141 1142 166 158-172 3/0
1.56 14:59 32 8:28 138 134-141 1168 173 168-182 0/1
1.63 15:31 33 8:44 137 135-138 1197 169 166-178 0/1
1.69 16:05 33 8:50 141 139-144 1245 170 168-174 2/0
1.75 16:38 33 8:53 143 142-144 1271 175 170-180 1/0
1.81 17:08 30 7:56 142 138-148 1127 171 168-174 1/1
1.88 17:39 31 8:18 154 149-158 1279 168 166-172 0/2
1.94 18:16 37 9:59 149 141-158 1488 162 104-176 0/1
2.00 18:56 39 10:31 137 136-139 1441 158 156-158 3/0
2.06 19:35 39 10:26 136 135-136 1419 161 156-168 0/1
2.13 20:09 34 9:04 136 135-138 1233 165 158-172 1/1
2.19 20:43 35 9:13 144 139-150 1328 174 170-180 2/1
2.25 21:15 31 8:23 144 139-151 1208 171 168-174 0/1
2.31 21:45 31 8:09 142 140-144 1158 173 168-180 0/0
2.38 22:16 30 8:01 145 144-146 1163 170 168-172 1/0
2.44 22:46 31 8:13 145 144-147 1191 169 166-172 1/2
2.50 23:17 30 8:07 140 132-145 1137 169 166-174 1/3
2.56 23:47 31 8:11 125 120-128 1023 168 166-170 1/1
2.63 24:30 42 11:14 110 104-118 1236 140 116-168 0/1
2.69 25:08 39 10:21 131 119-136 1355 162 160-168 1/0
2.75 25:47 39 10:23 139 138-141 1443 166 160-178 3/0
2.81 26:23 35 9:24 143 141-146 1345 171 168-174 2/1
2.88 26:53 30 8:07 150 149-152 1219 172 168-182 0/1
2.94 27:23 30 8:06 152 150-154 1232 172 170-174 0/0
3.00 28:05 41 10:59 147 137-153 1614 151 108-172 1/1
3.06 28:43 39 10:19 145 136-152 1496 159 158-164 2/0
3.13 29:25 41 11:02 145 140-151 1600 161 158-164 2/0
3.19 30:03 39 10:17 138 137-140 1419 162 158-170 1/0
3.25 30:45 41 11:03 135 132-138 1492 162 160-162 2/1
3.31 31:25 40 10:44 138 137-140 1481 162 158-166 3/0
3.38 32:03 38 10:09 134 131-136 1359 162 160-162 1/1
3.44 32:41 38 10:14 136 135-137 1391 160 160-162 0/1
3.50 33:20 39 10:22 136 135-137 1410 162 160-164 2/1
3.56 34:00 40 10:35 134 133-135 1419 161 160-162 0/3
3.63 34:39 39 10:30 134 132-137 1407 159 156-164 3/1
3.69 35:20 41 10:51 137 134-140 1487 160 156-164 2/0
3.72 35:40 20 9:59 138 138-138 1379 163 162-164 0/1

Heart

141/196max
  • Show Beats/Mile

Elevation

Asc 69m, Range 15m, Flat prediction 35:41
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

163 (182 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.8 164 3.7 34:54 9:30
Walk 2.2 112 0 46 15:33

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:02 40.48% More
800m 4:11 8:25 45.12% More
1km 5:31 8:53 44.62% More
Mile 8:48 8:48 47.64% More
5k 29:12 9:24 48.86% More

Predictions

Dist Time Per Mile WAVA
1M 8:29 8:29 49.44
5km 29:18 9:26 48.70
5M 49:19 9:52 47.07
10km 1:02:33 10:04 46.32
10M 1:45:15 10:32 45.48
Half 2:21:25 10:48 44.43
20M 3:44:38 11:14 44.32
Mara 5:01:49 11:31 43.99

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