Thu 26th Sep 2019 at 8:00am by Abi G
Run > Intervals
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Time
54:03
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Miles 7.10
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Min/mi 7:37
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Pacing
65%
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WAVA
66.57
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Stride(cm)
113
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Cals
680
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Cadence
186
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BPM
155
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%MHR
83.6
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B/mi 1177
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Asc(m)
92
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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
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 |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
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 |
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
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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