Running > Intervals

30th Nov 2019 at 9am by Jezzer

  • 21:20
    Time
  • 3.14
    Miles
  • 6:48
    Min/mi
  • 78.85
    WAVA
  • 275
    Cals
  • 178
    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 85-117 652 184 168-188 1/0
2 49 24 0.13 6:26 127 120-131 818 183 180-188 1/0
3 1:13 25 0.19 6:33 135 132-137 883 180 178-182 0/1
4 1:40 26 0.25 7:00 139 138-140 974 178 176-178 0/2
5 2:05 26 0.31 6:53 141 140-143 970 177 174-178 0/1
6 2:32 27 0.38 7:09 143 142-143 1023 177 176-178 0/1
7 3:01 28 0.44 7:34 143 143-143 1082 176 174-178 1/1
8 3:27 27 0.50 7:07 142 142-143 1011 176 174-178 2/0
9 3:54 27 0.56 7:14 142 142-143 1026 176 174-178 1/0
10 4:24 29 0.63 7:48 143 142-144 1115 175 172-176 0/1
11 4:52 29 0.69 7:41 143 143-144 1099 174 172-176 0/0
12 7:15 2:22 0.75 37:55 115 92-144 4360 179 172-186 2/0
13 7:43 28 0.81 7:34 129 117-136 976 179 178-184 0/1
14 8:09 26 0.88 6:52 141 137-143 969 178 176-180 0/1
15 8:35 26 0.94 7:01 144 143-145 1010 176 174-178 0/1
16 9:02 27 1.00 7:07 146 145-148 1039 176 174-176 0/1
17 9:30 28 1.06 7:27 149 148-149 1109 175 174-178 0/1
18 9:58 29 1.13 7:40 149 149-150 1142 175 174-178 1/0
19 10:26 27 1.19 7:16 149 148-150 1082 175 174-176 2/0
20 10:53 28 1.25 7:20 149 148-149 1094 174 172-174 0/0
21 11:22 29 1.31 7:43 148 147-149 1142 175 172-176 0/1
22 11:50 28 1.38 7:25 149 148-149 1104 174 172-176 1/0
23 14:10 2:20 1.44 37:21 123 100-150 4594 179 174-188 1/0
24 14:38 28 1.50 7:31 129 118-136 970 183 178-186 0/0
25 15:02 24 1.56 6:29 141 137-145 914 179 178-182 0/2
26 16:21 1:19 1.63 20:59 129 122-137 2706 183 178-184 2/0
27 16:47 26 1.69 6:49 141 137-143 961 182 180-184 0/1
28 18:09 1:22 1.75 21:55 135 116-147 2958 178 176-180 0/1
29 18:31 22 1.81 5:48 128 120-138 743 188 180-190 2/0
30 18:54 24 1.88 6:17 143 138-145 899 182 178-186 0/0
31 20:14 1:20 1.94 21:23 135 123-147 2887 180 178-184 0/2
32 20:39 24 2.00 6:29 139 130-144 900 183 180-188 2/0
33 21:02 23 2.06 6:14 146 144-148 911 178 178-180 0/0
34 22:20 1:18 2.13 20:54 132 125-149 2759 184 178-188 0/1
35 22:46 26 2.19 6:49 140 136-145 954 182 178-186 2/1
36 24:08 1:22 2.25 21:50 145 124-149 3167 179 178-180 1/0
37 24:30 22 2.31 5:58 131 124-139 783 185 178-186 0/1
38 24:54 23 2.38 6:13 144 139-147 894 181 176-186 1/1
39 26:14 1:21 2.44 21:29 140 124-150 3009 180 178-182 1/0
40 26:41 26 2.50 7:04 134 128-139 946 179 178-182 0/1
41 27:06 25 2.56 6:47 143 139-147 969 179 176-182 0/1
42 27:34 28 2.63 7:26 149 147-151 1108 176 174-178 0/1
43 28:01 27 2.69 7:09 151 151-152 1080 175 174-176 0/1
44 28:27 26 2.75 6:51 151 150-151 1035 176 174-178 1/0
45 28:54 28 2.81 7:22 151 149-151 1112 175 174-178 2/0
46 29:22 27 2.88 7:20 150 149-151 1100 175 174-176 0/0
47 29:49 27 2.94 7:15 151 150-152 1094 174 172-176 0/1
48 30:15 26 3.00 7:00 152 152-153 1065 174 172-176 2/0
49 30:40 25 3.06 6:41 151 151-152 1008 177 176-178 0/1
50 31:06 26 3.13 6:50 151 151-152 1031 175 174-178 0/2
51 31:10 4 3.14 6:18 152 152-152 959 176 176-176 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

178 (190 max)
Cadence Chart
Cadence Bands

Kit

  • Adidas XCS 5 Spikes

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 1:38 6:34 55.66% 38.4 More
800m 3:18 6:38 66.27% 40.1 More
1km 4:08 6:38 66.27% 41.0 More
Mile 8:41 8:41 55.58% 32.0 More
5k 30:57 9:58 53.82% 29.7 More

Predictions

Best WAVA 78.93%
Dist Time Per Mile WAVA
1M 6:21 6:21 75.97
5km 21:06 6:47 78.93
5M 34:56 6:59 78.52
10km 43:59 7:05 78.17
10M 1:12:50 7:17 77.60
Half 1:36:58 7:24 76.66
20M 2:31:51 7:36 77.21
Mara 3:22:10 7:43 78.03

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.49
15.5%
6:20
NW
0.24
7.6%
7:13
N
0.07
2.1%
1:05:41
NE
0.43
13.8%
16:16
W
0.94
29.9%
8:56
E
0.5
15.9%
6:34
SW
0.44
14.1%
7:06
S
0.04
1.2%
6:41
SE

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