Wed 11th Dec 2019 at 5:00am by ascoey
Run > Intervals
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Time
35:04
-
Miles 3.62
-
Min/mi 9:41
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Pacing
89%
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WAVA
47.68
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Stride(cm)
98
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Cals
673
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Cadence
169
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BPM
135
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%MHR
80.1
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B/mi 1311
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Asc(m)
67
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Surface
Road
Notes & Comments
Speed work of sorts. Not real plan, just some fast stuff as and when. About 9 efforts.
Split Summary
===
1) 3.63m - 35:04(9:40/m) 137/172bpm 673cal 6.2/20.64mph
Split Summary
===
1) 3.63m - 35:04(9:40/m) 137/172bpm 673cal 6.2/20.64mph
35:04
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 35 | 35 | 9:21 | 93 67-121 | 870 | 156 118-172 | 0/0 |
0.13 | 1:19 | 44 | 11:43 | 132 125-136 | 1546 | 163 158-166 | 3/0 |
0.19 | 2:04 | 45 | 11:57 | 144 137-154 | 1720 | 163 158-170 | 2/0 |
0.25 | 2:44 | 40 | 10:47 | 158 154-162 | 1703 | 165 164-170 | 1/0 |
0.31 | 3:23 | 39 | 10:26 | 167 164-170 | 1743 | 163 160-166 | 0/2 |
0.38 | 4:03 | 39 | 10:30 | 158 153-167 | 1660 | 166 164-170 | 0/2 |
0.44 | 4:43 | 40 | 10:39 | 152 150-155 | 1620 | 163 158-168 | 1/0 |
0.50 | 5:20 | 38 | 10:04 | 156 154-159 | 1572 | 163 160-166 | 1/1 |
0.56 | 5:58 | 38 | 10:06 | 157 155-159 | 1586 | 166 162-172 | 0/3 |
0.63 | 6:33 | 35 | 9:19 | 162 158-164 | 1509 | 164 160-166 | 0/1 |
0.69 | 7:10 | 37 | 9:54 | 155 151-159 | 1535 | 167 164-170 | 1/1 |
0.75 | 7:48 | 37 | 9:55 | 135 120-152 | 1339 | 164 162-174 | 0/1 |
0.81 | 8:25 | 37 | 9:55 | 119 115-120 | 1180 | 167 164-170 | 1/1 |
0.88 | 8:58 | 33 | 8:55 | 123 118-127 | 1096 | 171 166-176 | 1/0 |
0.94 | 9:29 | 31 | 8:11 | 128 126-131 | 1048 | 174 172-176 | 1/0 |
1.00 | 10:08 | 39 | 10:21 | 128 125-131 | 1324 | 168 162-176 | 0/1 |
1.06 | 10:40 | 32 | 8:34 | 124 122-126 | 1062 | 175 174-176 | 0/1 |
1.13 | 11:10 | 30 | 7:55 | 128 126-131 | 1014 | 175 172-178 | 0/3 |
1.19 | 11:43 | 33 | 8:56 | 131 128-134 | 1170 | 171 160-180 | 0/2 |
1.25 | 12:19 | 36 | 9:42 | 125 123-127 | 1213 | 167 164-170 | 0/3 |
1.31 | 12:50 | 31 | 8:09 | 128 123-134 | 1044 | 185 182-188 | 1/1 |
1.38 | 13:21 | 31 | 8:20 | 137 135-139 | 1142 | 180 170-186 | 3/0 |
1.44 | 14:01 | 39 | 10:29 | 134 131-137 | 1405 | 162 160-164 | 0/1 |
1.50 | 14:37 | 37 | 9:46 | 129 128-131 | 1259 | 174 158-186 | 0/1 |
1.56 | 15:07 | 30 | 7:57 | 132 130-133 | 1049 | 177 172-182 | 1/0 |
1.63 | 15:37 | 30 | 7:54 | 135 133-136 | 1066 | 179 174-186 | 0/4 |
1.69 | 16:15 | 39 | 10:18 | 132 129-135 | 1359 | 166 162-174 | 1/1 |
1.75 | 16:51 | 36 | 9:38 | 128 125-130 | 1232 | 166 162-174 | 2/0 |
1.81 | 17:22 | 31 | 8:12 | 133 129-138 | 1091 | 180 178-186 | 1/0 |
1.88 | 17:53 | 31 | 8:21 | 142 141-142 | 1187 | 178 174-182 | 2/0 |
1.94 | 18:33 | 40 | 10:33 | 138 135-141 | 1456 | 162 162-164 | 0/0 |
2.00 | 19:13 | 40 | 10:47 | 130 128-134 | 1401 | 163 156-172 | 1/1 |
2.06 | 19:47 | 34 | 8:59 | 132 128-136 | 1185 | 179 174-190 | 2/0 |
2.13 | 20:23 | 36 | 9:28 | 138 137-139 | 1307 | 178 164-190 | 1/0 |
2.19 | 21:00 | 38 | 10:03 | 135 131-137 | 1356 | 164 160-168 | 0/1 |
2.25 | 21:35 | 34 | 9:10 | 130 129-131 | 1191 | 176 162-186 | 1/1 |
2.31 | 22:04 | 30 | 7:53 | 137 133-141 | 1080 | 184 176-196 | 0/1 |
2.38 | 22:40 | 36 | 9:40 | 140 136-143 | 1354 | 169 162-186 | 1/4 |
2.44 | 23:12 | 31 | 8:21 | 135 133-136 | 1127 | 179 166-188 | 0/1 |
2.50 | 23:42 | 30 | 8:07 | 140 136-142 | 1137 | 180 176-184 | 0/1 |
2.56 | 24:22 | 40 | 10:32 | 140 138-142 | 1476 | 166 164-172 | 1/1 |
2.63 | 25:04 | 43 | 11:22 | 137 136-138 | 1558 | 163 162-164 | 4/0 |
2.69 | 25:40 | 35 | 9:23 | 138 136-140 | 1295 | 173 164-184 | 2/0 |
2.75 | 26:12 | 32 | 8:34 | 142 141-143 | 1215 | 176 174-180 | 1/1 |
2.81 | 26:47 | 35 | 9:21 | 146 144-147 | 1365 | 173 164-186 | 0/1 |
2.88 | 27:29 | 42 +4 | 11:15 | 139 136-142 | 1563 | 170 164-174 | 1/1 |
2.94 | 28:02 | 33 | 8:50 | 141 138-143 | 1247 | 181 166-192 | 2/1 |
3.00 | 28:41 | 39 | 10:27 | 141 140-141 | 1473 | 165 162-168 | 2/0 |
3.06 | 29:20 | 39 | 10:24 | 139 138-141 | 1446 | 166 164-166 | 1/0 |
3.13 | 30:01 | 40 | 10:44 | 135 133-137 | 1450 | 166 164-170 | 2/1 |
3.19 | 30:40 | 39 | 10:27 | 136 135-138 | 1422 | 167 162-170 | 3/0 |
3.25 | 31:18 | 39 | 10:19 | 137 136-138 | 1414 | 165 162-168 | 1/0 |
3.31 | 31:57 | 39 | 10:18 | 134 133-136 | 1380 | 167 162-172 | 1/1 |
3.38 | 32:36 | 39 | 10:29 | 134 134-135 | 1406 | 168 160-176 | 1/0 |
3.44 | 33:15 | 39 | 10:20 | 130 127-132 | 1343 | 170 166-178 | 0/3 |
3.50 | 33:53 | 38 | 10:09 | 129 128-132 | 1309 | 170 166-174 | 3/1 |
3.56 | 34:32 | 39 | 10:27 | 134 133-134 | 1400 | 171 166-178 | 2/0 |
3.62 | 35:07 | 35 | 10:00 | 135 134-135 | 1349 | 166 162-170 | 1/0 |
Elevation
Asc 67m,
Range 22m, Flat prediction 35:04
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
169 (196 max)
Stride Length: 98cm
Run: 98.8%
Walk: 1.2%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:35 | 8:35 | 48.87 |
5km | 29:40 | 9:33 | 48.10 |
5M | 49:55 | 9:59 | 46.50 |
10km | 1:03:19 | 10:11 | 45.76 |
10M | 1:46:33 | 10:39 | 44.93 |
Half | 2:23:10 | 10:56 | 43.89 |
20M | 3:47:26 | 11:22 | 43.78 |
Mara | 5:05:34 | 11:40 | 43.45 |
Bespoke Fields
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