Thu 26th Sep 2019 at 8:00am by Abi G

Run > Intervals

  • Time
    54:03
  • Miles
    7.10
  • Min/mi
    7:37
  • Pacing
    65%
  • WAVA
    66.57
  • Stride(cm)
    113
  • Cals
    680
  • Cadence
    186
  • BPM
    155
  • %MHR
    83.6
  • B/mi
    1177
  • Asc(m)
    92
  • Surface
    Road

Notes & Comments

Intervals at Netley

15min warm up
6 x 4mins, 1min easy

Warm down.

Tough going!

Split Summary
===
1) 1m - 8:32(8:32/m) 137/157bpm 96cal 7.04/8.1mph
2) 0.79m - 6:28(8:14/m) 140/155bpm 71cal 7.28/8.66mph
3) 0.56m - 4:00(7:06/m) 157/163bpm 53cal 8.46/9.41mph
4) 0.11m - 1:00(9:02/m) 153/164bpm 12cal 6.64/8.62mph
5) 0.55m - 4:00(7:17/m) 160/168bpm 53cal 8.23/8.89mph
6) 0.12m - 1:00(8:20/m) 132/167bpm 7cal 7.2/7.81mph
7) 0.57m - 4:00(7:00/m) 150/170bpm 45cal 8.57/10.02mph
8) 0.1m - 1:00(9:37/m) 164/171bpm 13cal 6.24/8.43mph
9) 0.58m - 4:00(6:57/m) 171/178bpm 57cal 8.63/9.31mph
10) 0.11m - 1:00(8:43/m) 168/172bpm 14cal 6.88/8.41mph
11) 0.58m - 4:00(6:56/m) 172/178bpm 58cal 8.65/9.93mph
12) 0.13m - 1:00(7:41/m) 155/175bpm 12cal 7.81/10.08mph
13) 0.59m - 4:00(6:44/m) 170/176bpm 56cal 8.91/10.04mph
14) 0.14m - 1:00(7:11/m) 163/175bpm 13cal 8.35/8.95mph
15) 1m - 7:51(7:51/m) 162/172bpm 103cal 7.64/8.85mph
16) 0.16m - 1:12(7:18/m) 169/174bpm 17cal 8.23/8.6mph
8:32 6:28 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 7:51 1:12
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

10% 7% 20% 44% 19%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:07 1:07 8:55 113 85-136 1008 173 92-182 2/3
0.25 2:10 1:03 8:22 134 129-137 1121 175 174-176 1/2
0.38 3:12 1:02 8:18 132 129-137 1095 176 174-178 2/2
0.50 4:29 1:17 +10 10:17 137 132-143 1408 178 176-182 3/0
0.63 5:33 1:05 8:36 143 140-145 1230 182 178-184 2/2
0.75 6:33 1:00 8:00 143 141-146 1143 181 178-182 0/2
0.88 7:41 1:08 9:04 145 143-149 1316 182 176-186 1/1
1.00 8:41 1:00 7:57 152 144-156 1209 182 182-186 0/1
1.13 10:01 1:20 +19 10:43 148 140-154 1585 184 182-188 1/0
1.25 11:05 1:03 8:27 141 136-147 1190 183 176-186 1/0
1.38 12:12 1:07 8:55 141 137-144 1258 184 182-186 3/0
1.50 13:09 57 7:36 140 138-143 1064 185 180-186 0/3
1.63 14:54 1:46 +43 14:05 131 113-144 1845 182 118-186 2/2
1.75 15:53 59 7:49 136 123-144 1062 183 180-186 0/2
1.88 16:49 56 7:28 145 141-154 1083 186 182-190 3/0
2.00 17:44 55 7:20 159 154-161 1165 188 186-188 3/1
2.13 18:36 52 6:55 158 157-160 1094 188 188-190 1/2
2.25 19:29 53 7:05 159 157-161 1127 189 186-194 3/2
2.38 20:24 55 7:19 162 159-164 1184 189 184-192 1/1
2.50 21:41 1:18 +14 10:20 150 142-164 1551 185 180-190 2/2
2.63 22:35 53 7:07 152 148-155 1082 187 186-190 1/2
2.75 23:27 52 6:58 159 154-164 1107 188 184-190 2/2
2.88 24:20 53 7:06 166 162-167 1180 187 184-190 2/0
3.00 25:21 1:00 8:03 166 164-168 1337 190 188-192 2/1
3.13 27:24 2:03 +1:02 16:25 137 118-167 2250 188 182-192 2/2
3.25 29:11 1:47 +55 14:15 132 112-150 1882 190 186-192 1/2
3.38 30:07 56 7:31 149 146-152 1119 191 188-192 1/0
3.50 31:00 52 6:59 145 143-148 1013 190 186-194 0/2
3.63 31:53 53 7:07 161 143-170 1147 190 188-194 0/1
3.75 33:01 1:08 +9 9:04 168 161-171 1523 188 176-194 2/1
3.88 34:05 1:04 8:34 161 157-165 1378 190 186-192 1/0
4.00 34:52 46 6:11 170 167-178 1052 192 188-196 2/0
4.13 35:47 55 7:21 174 171-178 1278 194 192-196 1/1
4.25 36:36 50 6:38 175 172-176 1161 192 190-196 0/1
4.38 37:29 53 7:01 173 171-176 1213 194 192-196 3/1
4.50 38:34 1:05 8:38 169 166-172 1459 186 176-192 3/1
4.63 39:27 53 7:05 167 163-171 1183 190 188-194 0/4
4.75 40:19 52 6:55 172 170-175 1189 191 188-194 0/2
4.88 41:12 53 7:03 176 173-178 1239 190 188-194 2/0
5.00 42:06 55 7:16 173 171-176 1257 192 188-196 3/1
5.13 43:30 1:24 +35 11:10 166 147-177 1855 181 92-196 1/1
5.25 44:47 1:18 +24 10:20 153 147-157 1582 190 182-198 3/2
5.38 45:40 52 6:59 165 156-171 1154 193 188-194 1/3
5.50 46:30 51 6:46 173 170-175 1169 192 188-194 2/1
5.63 47:22 51 6:48 173 172-175 1177 191 188-194 1/3
5.75 48:12 50 6:44 173 172-175 1164 193 188-196 2/2
5.88 49:04 52 6:57 171 167-175 1189 191 188-194 2/0
6.00 50:43 1:39 +39 13:12 151 144-167 1994 187 182-190 1/1
6.13 51:38 55 7:21 160 153-164 1177 188 186-190 1/1
6.25 52:45 1:07 8:52 162 157-166 1437 187 180-192 1/2
6.38 53:45 1:00 7:58 166 165-167 1323 188 186-190 1/1
6.50 55:10 1:25 +25 11:19 164 163-166 1856 190 188-196 3/2
6.63 56:05 55 7:23 161 152-172 1187 188 186-192 0/3
6.75 57:02 57 7:40 161 160-164 1233 188 182-192 2/2
6.87 57:59 57 7:33 166 164-168 1254 188 184-190 2/0
7.00 58:53 54 7:11 168 165-171 1208 189 186-192 0/2
7.10 59:43 50 +4 8:24 169 166-174 1420 186 164-190 1/1

Heart

155/178max
  • Show Beats/Mile

Elevation

Asc 92m, Range 7m, Flat prediction 54:03
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

186 (198 max) Stride Length: 113cm Run: 99.5% Walk: 0.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:34 54.71% More
800m 3:19 6:40 59.59% More
1km 4:10 6:42 61.90% More
Mile 7:05 7:05 61.89% More
5k 24:15 7:48 63.18% More
5 miles 41:06 8:13 60.81% More
10k 51:50 8:21 60.35% More

Predictions

Dist Time Per Mile WAVA
1M 6:46 6:46 64.80
5km 22:30 7:15 68.10
5M 37:16 7:27 67.07
10km 46:56 7:33 66.66
10M 1:17:42 7:46 66.16
Half 1:43:28 7:54 64.79
20M 2:42:01 8:06 64.92
Mara 3:35:42 8:14 64.46
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