Running > Intervals

30th Nov 2019 at 9am by Jezzer

  • 21:20
    Time
  • 3.14
    Miles
  • 6:48
    Min/mi
  • 275
    Cals
  • 89
    Cadence
  • 141
    bpm
  • grass
    Surface

 

Notes & Comments

7:04 6:42 6:38 56

Pace

16% 14% 58% 12%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 25 25 0.06 6:35 99 85-117 652 92 84-94 1/0
2 49 24 0.13 6:26 127 120-131 818 92 90-94 1/0
3 1:13 25 0.19 6:33 135 132-137 883 90 89-91 0/1
4 1:40 26 0.25 7:00 139 138-140 974 89 88-89 0/2
5 2:05 26 0.31 6:53 141 140-143 970 89 87-89 0/1
6 2:32 27 0.38 7:09 143 142-143 1023 89 88-89 0/1
7 3:01 28 0.44 7:34 143 143-143 1082 88 87-89 1/1
8 3:27 27 0.50 7:07 142 142-143 1011 88 87-89 2/0
9 3:54 27 0.56 7:14 142 142-143 1026 88 87-89 1/0
10 4:24 29 0.63 7:48 143 142-144 1115 87 86-88 0/1
11 4:52 29 0.69 7:41 143 143-144 1099 87 86-88 0/0
12 7:15 2:22 0.75 37:55 115 92-144 4360 89 86-93 2/0
13 7:43 28 0.81 7:34 129 117-136 976 90 89-92 0/1
14 8:09 26 0.88 6:52 141 137-143 969 89 88-90 0/1
15 8:35 26 0.94 7:01 144 143-145 1010 88 87-89 0/1
16 9:02 27 1.00 7:07 146 145-148 1039 88 87-88 0/1
17 9:30 28 1.06 7:27 149 148-149 1109 88 87-89 0/1
18 9:58 29 1.13 7:40 149 149-150 1142 87 87-89 1/0
19 10:26 27 1.19 7:16 149 148-150 1082 88 87-88 2/0
20 10:53 28 1.25 7:20 149 148-149 1094 87 86-87 0/0
21 11:22 29 1.31 7:43 148 147-149 1142 87 86-88 0/1
22 11:50 28 1.38 7:25 149 148-149 1104 87 86-88 1/0
23 14:10 2:20 1.44 37:21 123 100-150 4594 90 87-94 1/0
24 14:38 28 1.50 7:31 129 118-136 970 91 89-93 0/0
25 15:02 24 1.56 6:29 141 137-145 914 90 89-91 0/2
26 16:21 1:19 1.63 20:59 129 122-137 2706 91 89-92 2/0
27 16:47 26 1.69 6:49 141 137-143 961 91 90-92 0/1
28 18:09 1:22 1.75 21:55 135 116-147 2958 89 88-90 0/1
29 18:31 22 1.81 5:48 128 120-138 743 94 90-95 2/0
30 18:54 24 1.88 6:17 143 138-145 899 91 89-93 0/0
31 20:14 1:20 1.94 21:23 135 123-147 2887 90 89-92 0/2
32 20:39 24 2.00 6:29 139 130-144 900 92 90-94 2/0
33 21:02 23 2.06 6:14 146 144-148 911 89 89-90 0/0
34 22:20 1:18 2.13 20:54 132 125-149 2759 92 89-94 0/1
35 22:46 26 2.19 6:49 140 136-145 954 91 89-93 2/1
36 24:08 1:22 2.25 21:50 145 124-149 3167 89 89-90 1/0
37 24:30 22 2.31 5:58 131 124-139 783 92 89-93 0/1
38 24:54 23 2.38 6:13 144 139-147 894 90 88-93 1/1
39 26:14 1:21 2.44 21:29 140 124-150 3009 90 89-91 1/0
40 26:41 26 2.50 7:04 134 128-139 946 90 89-91 0/1
41 27:06 25 2.56 6:47 143 139-147 969 89 88-91 0/1
42 27:34 28 2.63 7:26 149 147-151 1108 88 87-89 0/1
43 28:01 27 2.69 7:09 151 151-152 1080 88 87-88 0/1
44 28:27 26 2.75 6:51 151 150-151 1035 88 87-89 1/0
45 28:54 28 2.81 7:22 151 149-151 1112 88 87-89 2/0
46 29:22 27 2.88 7:20 150 149-151 1100 87 87-88 0/0
47 29:49 27 2.94 7:15 151 150-152 1094 87 86-88 0/1
48 30:15 26 3.00 7:00 152 152-153 1065 87 86-88 2/0
49 30:40 25 3.06 6:41 151 151-152 1008 88 88-89 0/1
50 31:06 26 3.13 6:50 151 151-152 1031 88 87-89 0/2
51 31:10 4 3.14 6:18 152 152-152 959 88 88-88 0/0

Heart

100% 0% 0%
141bpm (153 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 38m, Desc 38m, Range 5m
Elevation Graph
Grade Bands

Cadence

89 (95 max)
Cadence Chart
Cadence Bands

Kit

  • Adidas XCS 5 Spikes

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:34 55.66% More
800m 3:18 6:38 66.27% More
1km 4:08 6:38 66.27% More
Mile 8:41 8:41 55.58% More
5k 30:57 9:58 54.2% More

Predictions

Best WAVA 79.69%
Dist Time Per Mile WAVA
1M 6:21 6:21 75.97
5km 21:06 6:47 79.49
5M 34:56 6:59 79.37
10km 43:59 7:05 79.37
10M 1:12:50 7:17 79.13
Half 1:36:58 7:24 78.58
20M 2:31:51 7:36 78.89
Mara 3:22:10 7:43 79.69

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.49
14%
6:21
NW
0.24
6.8%
7:08
N
0.26
7.4%
16:48
NE
0.49
14.1%
14:19
W
1.03
29.7%
8:06
E
0.5
14.3%
6:35
SW
0.44
12.7%
7:06
S
0.04
1.1%
6:38
SE
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