Tue 20th Aug 2019 at 6:00am by Richard-M

Run > Intervals
  • cold
  • Time
    1:01:06
  • Miles
    8.19
  • Min/mi
    7:28
  • Pacing
    91%
  • WAVA
    64.58
  • Stride(cm)
    126
  • Cals
    837
  • Cadence
    172
  • BPM
    144
  • %MHR
    85
  • B/mi
    1078
  • Asc(m)
    120
  • Surface
    Road

Notes & Comments

Run: Intervals 6x3mins fast w/90s recovery + a bonus #7 for fun
Felt fine but pace is miles off, meant to be at 5k pace but only one (#6) was... need to push harder

legs ready for a massage tonight :)

Split Summary
===
1) 1km - 5:00(5:00/km) 126/132bpm 60cal 12.01/12.93kmph
2) 1km - 4:56(4:56/km) 135/141bpm 66cal 12.18/13.07kmph
3) 1km - 4:50(4:50/km) 135/139bpm 63cal 12.42/13.23kmph
4) 1km - 4:54(4:54/km) 136/141bpm 63cal 12.24/12.97kmph
5) 0.08km - 25(4:56/km) 138/141bpm 5cal 12.14/11.89kmph
6) 0.68km - 2:58(4:21/km) 146/149bpm 41cal 13.78/14.64kmph
7) 0.28km - 1:29(5:19/km) 139/149bpm 19cal 11.28/14.48kmph
8) 0.69km - 3:00(4:21/km) 146/151bpm 41cal 13.77/14.95kmph
9) 0.29km - 1:31(5:09/km) 142/151bpm 20cal 11.66/13.87kmph
10) 0.7km - 3:00(4:16/km) 151/155bpm 43cal 14.08/14.08kmph
11) 0.28km - 1:29(5:12/km) 145/153bpm 20cal 11.54/14.08kmph
12) 0.71km - 3:01(4:17/km) 151/155bpm 43cal 14.03/14.98kmph
13) 0.3km - 1:31(5:00/km) 148/155bpm 21cal 12.02/14.44kmph
14) 0.68km - 3:00(4:25/km) 153/158bpm 44cal 13.59/14.95kmph
15) 0.31km - 1:34(5:02/km) 145/152bpm 21cal 11.91/13.74kmph
16) 0.74km - 2:59(4:02/km) 156/159bpm 44cal 14.9/16.02kmph
17) 0.24km - 1:13(5:02/km) 151/157bpm 17cal 11.92/15.35kmph
18) 0.29km - 1:20(4:39/km) 148/150bpm 19cal 12.91/12.83kmph
19) 0.71km - 2:59(4:12/km) 156/158bpm 44cal 14.27/14.88kmph
20) 1km - 4:45(4:45/km) 150/157bpm 67cal 12.64/13.71kmph
21) 1km - 4:23(4:23/km) 154/158bpm 65cal 13.69/14.89kmph
22) 0.19km - 50(4:29/km) 154/155bpm 11cal 13.4/14.08kmph
5:00 4:56 4:50 4:54 25 2:58 1:29 3:00 1:31 3:00 1:29 3:01 1:31 3:00 1:34 2:59 1:13 1:20 2:59 4:45 4:23 50
Pin Map
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0mi in 0

Pace

5% 36% 33% 23% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:06 1:06 8:44 113 88-128 988 170 164-184 3/4
0.25 2:05 59 7:53 128 127-130 1010 169 168-172 1/2
0.38 3:07 1:02 8:15 129 128-131 1064 168 166-170 2/1
0.50 4:05 59 7:49 130 129-131 1017 170 168-172 3/3
0.63 5:00 55 7:22 131 129-132 964 170 168-170 2/1
0.75 6:00 1:00 7:57 134 131-136 1065 169 168-172 1/1
0.88 6:56 56 7:30 134 124-137 1004 170 168-174 2/1
1.00 7:57 1:00 8:02 133 132-135 1069 169 168-172 1/2
1.13 8:58 1:01 8:09 136 134-138 1109 170 168-172 1/1
1.25 9:58 1:00 8:00 139 137-141 1113 169 168-170 2/1
1.38 11:00 1:02 8:18 135 133-137 1121 169 168-172 1/1
1.50 11:54 54 7:15 136 134-138 986 169 168-172 1/2
1.63 12:56 1:01 8:10 135 131-138 1102 169 166-170 1/2
1.75 13:52 56 7:29 135 122-139 1011 169 166-180 1/2
1.88 14:50 58 7:43 137 136-139 1058 167 166-170 1/1
2.00 15:47 58 7:42 136 135-137 1046 169 166-172 1/3
2.13 16:45 58 7:43 138 135-139 1064 169 168-172 2/2
2.25 17:45 59 7:55 136 132-141 1077 169 166-172 1/1
2.38 18:45 1:01 8:06 134 132-136 1085 168 166-170 1/1
2.50 19:45 1:00 8:01 136 134-137 1090 168 166-170 0/1
2.63 20:40 55 7:21 141 137-145 1036 169 166-172 2/1
2.75 21:41 1:00 8:03 146 144-147 1176 172 170-174 3/2
2.88 22:27 46 6:06 147 146-148 897 175 172-182 2/2
3.00 23:21 55 7:17 147 141-149 1071 175 164-184 0/2
3.13 24:25 1:04 8:28 137 133-141 1160 166 164-168 0/0
3.25 25:19 55 7:16 139 131-148 1011 171 168-174 0/0
3.38 26:13 54 7:08 147 145-149 1049 177 174-178 1/1
3.50 27:03 50 6:43 149 148-150 1001 179 176-180 1/1
3.63 28:00 56 7:31 149 144-151 1120 174 164-182 1/2
3.75 29:03 1:03 8:26 140 130-145 1182 168 164-172 6/2
3.88 29:54 51 6:45 147 143-149 991 174 168-178 1/1
4.00 30:45 52 6:53 152 148-155 1046 179 176-182 2/0
4.13 31:38 53 7:01 154 153-155 1081 178 176-180 1/1
4.25 32:35 57 7:40 151 147-154 1157 171 164-182 1/1
4.38 33:37 1:02 8:13 143 141-147 1175 168 166-172 1/0
4.50 34:28 51 6:47 148 142-152 1005 174 172-176 1/1
4.63 35:20 52 6:58 151 150-154 1051 176 174-178 3/1
4.75 36:10 50 6:40 154 153-154 1026 179 178-182 2/4
4.88 37:10 1:00 7:57 152 148-155 1209 173 164-186 2/1
5.00 38:08 58 7:48 145 143-148 1130 169 168-170 2/2
5.13 39:01 53 7:06 150 144-156 1064 176 170-178 5/0
5.25 39:54 53 7:06 157 156-158 1114 179 176-182 1/5
5.38 40:50 55 7:21 155 152-157 1139 181 178-182 4/2
5.50 41:49 1:00 7:56 146 132-152 1159 170 164-182 0/3
5.63 42:46 56 7:32 145 132-148 1091 168 166-172 2/1
5.75 43:32 47 6:15 153 148-158 956 174 172-176 1/2
5.88 44:22 50 6:39 158 158-159 1052 174 172-176 1/1
6.00 45:11 49 6:30 158 157-159 1026 175 172-178 1/0
6.13 46:05 54 7:15 155 152-158 1124 172 162-180 1/1
6.25 47:04 59 7:52 148 146-152 1164 168 166-170 1/1
6.38 48:01 57 7:36 149 148-150 1132 169 168-170 3/2
6.50 48:52 50 6:43 152 149-156 1022 174 170-176 1/1
6.63 49:42 50 6:41 157 155-158 1049 175 174-176 2/2
6.75 50:31 49 6:33 157 156-158 1027 175 172-176 1/1
6.87 51:31 1:00 7:56 156 152-158 1238 172 162-178 1/1
7.00 52:29 58 7:46 149 146-152 1158 167 166-170 1/2
7.12 53:25 57 7:33 147 137-150 1109 170 168-172 1/1
7.25 54:23 58 7:40 150 145-151 1151 169 168-172 2/2
7.37 55:19 56 7:25 150 149-153 1113 170 168-172 1/1
7.50 56:12 53 7:03 153 152-154 1079 171 170-172 2/2
7.62 57:06 55 7:18 154 153-155 1125 171 170-174 5/3
7.75 58:02 55 7:21 152 152-153 1117 173 172-174 1/1
7.87 58:55 54 7:11 154 152-157 1105 175 172-176 2/0
8.00 59:44 48 6:28 157 155-158 1014 175 174-176 6/1
8.12 1:00:39 55 7:24 154 152-156 1139 173 168-180 1/1
8.19 1:01:05 26 6:41 154 152-155 1030 172 170-174 0/1

Heart

144/159max
  • Show Beats/Mile

Elevation

Asc 120m, Range 13m, Flat prediction 1:01:06
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (186 max) Stride Length: 126cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 171 8.2 1:01:05 7:28
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:25 51.34% More
800m 3:15 6:31 59.26% More
1km 4:14 6:49 59.17% More
Mile 6:56 6:56 61.42% More
5k 22:16 7:10 65.10% More
5 miles 36:11 7:14 65.19% More
10k 45:29 7:19 64.76% More

Predictions

Dist Time Per Mile WAVA
1M 5:56 5:56 71.79
5km 20:52 6:43 69.46
5M 35:22 7:04 66.71
10km 44:59 7:14 65.49
10M 1:16:14 7:37 63.87
Half 1:42:50 7:51 62.16
20M 2:44:21 8:13 61.63
Mara 3:41:42 8:28 60.92

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