Wed 11th Dec 2019 at 5:00am by ascoey

Run > Intervals

  • Time
    35:04
  • Miles
    3.62
  • Min/mi
    9:41
  • Pacing
    89%
  • WAVA
    47.68
  • Stride(cm)
    98
  • Cals
    673
  • Cadence
    169
  • BPM
    135
  • %MHR
    80.1
  • B/mi
    1311
  • Asc(m)
    67
  • 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
35:04

Pace

5% 11% 33% 19% 15% 17%

Splits

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

Heart

135/170max
  • Show Beats/Mile

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

Distance Time Mins/mi WAVA Fastest
400m 2:05 8:24 38.74% More
800m 4:20 8:43 43.60% More
1km 5:26 8:44 45.34% More
Mile 8:54 8:54 47.15% More
5k 29:37 9:32 48.17% More

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

Calories
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