Tue 14th Jan 2020 at 6:00pm by McGettingThere
Run > Intervals
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Time
57:37
-
Miles 3.97
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Min/mi 14:31
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Pacing
18%
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WAVA
32.10
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Stride(cm)
64
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Cals
456
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Cadence
174
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BPM
124
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%MHR
69.4
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B/mi 1793
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Asc(m)
97
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Hillscore
4
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Surface
Road
Notes & Comments
PFRAC juniors - few 1 minute efforts.
right Calf a little tight - left ankle a bit rubbish,
right hamstring tight.
Got old.
Split Summary
===
1) 1m - 9:50(9:50/m) 136/159bpm 112cal 6.1/8.37mph
2) 0.49m - 12:33(25:24/m) 115/149bpm 87cal 2.36/8.22mph
3) 0.17m - 59(5:44/m) 113/136bpm 5cal 10.45/10.56mph
4) 0.19m - 2:57(15:47/m) 130/141bpm 27cal 3.8/9.85mph
5) 0.18m - 59(5:30/m) 124/142bpm 7cal 10.89/12.42mph
6) 0.2m - 2:50(14:05/m) 133/144bpm 27cal 4.26/10.46mph
7) 0.15m - 52(5:37/m) 132/142bpm 8cal 10.68/10.08mph
8) 0.19m - 2:41(14:30/m) 136/145bpm 27cal 4.14/10.1mph
9) 0.18m - 56(5:17/m) 134/141bpm 8cal 11.35/12.61mph
10) 0.19m - 2:38(13:33/m) 132/144bpm 22cal 4.43/9.79mph
11) 0.14m - 1:07(7:54/m) 132/139bpm 10cal 7.59/8.52mph
12) 0.89m - 19:14(21:44/m) 111/144bpm 116cal 2.76/7.62mph
right Calf a little tight - left ankle a bit rubbish,
right hamstring tight.
Got old.
Split Summary
===
1) 1m - 9:50(9:50/m) 136/159bpm 112cal 6.1/8.37mph
2) 0.49m - 12:33(25:24/m) 115/149bpm 87cal 2.36/8.22mph
3) 0.17m - 59(5:44/m) 113/136bpm 5cal 10.45/10.56mph
4) 0.19m - 2:57(15:47/m) 130/141bpm 27cal 3.8/9.85mph
5) 0.18m - 59(5:30/m) 124/142bpm 7cal 10.89/12.42mph
6) 0.2m - 2:50(14:05/m) 133/144bpm 27cal 4.26/10.46mph
7) 0.15m - 52(5:37/m) 132/142bpm 8cal 10.68/10.08mph
8) 0.19m - 2:41(14:30/m) 136/145bpm 27cal 4.14/10.1mph
9) 0.18m - 56(5:17/m) 134/141bpm 8cal 11.35/12.61mph
10) 0.19m - 2:38(13:33/m) 132/144bpm 22cal 4.43/9.79mph
11) 0.14m - 1:07(7:54/m) 132/139bpm 10cal 7.59/8.52mph
12) 0.89m - 19:14(21:44/m) 111/144bpm 116cal 2.76/7.62mph
9:50 12:33 59 2:57 59 2:50 52 2:41 56 2:38 1:07 19:14
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 37 | 37 | 9:47 | 101 67-131 | 987 | 186 172-240 | 0/2 |
0.13 | 1:11 | 34 | 9:04 | 131 125-135 | 1188 | 183 180-188 | 0/2 |
0.19 | 1:48 | 37 | 9:58 | 135 132-141 | 1345 | 181 176-184 | 0/2 |
0.25 | 2:32 | 44 | 11:43 | 134 133-135 | 1570 | 171 164-182 | 0/5 |
0.31 | 3:10 | 38 | 10:04 | 133 131-135 | 1339 | 185 184-188 | 3/1 |
0.38 | 3:52 | 43 | 11:22 | 133 129-136 | 1513 | 181 176-186 | 9/0 |
0.44 | 4:33 | 41 | 10:57 | 137 133-139 | 1499 | 169 120-182 | 4/0 |
0.50 | 5:10 | 37 | 9:50 | 134 129-138 | 1317 | 164 122-174 | 0/6 |
0.56 | 5:43 | 33 | 8:51 | 135 132-138 | 1195 | 174 168-180 | 2/8 |
0.63 | 6:17 | 34 | 9:03 | 137 136-138 | 1239 | 177 174-182 | 0/3 |
0.69 | 6:52 | 34 | 9:06 | 135 134-136 | 1228 | 190 174-222 | 0/8 |
0.75 | 7:26 | 34 | 9:04 | 141 131-154 | 1279 | 208 196-218 | 0/3 |
0.81 | 8:00 | 34 | 9:09 | 157 155-158 | 1435 | 200 184-234 | 0/1 |
0.88 | 8:34 | 34 | 9:00 | 149 147-154 | 1341 | 189 184-194 | 0/0 |
0.94 | 9:09 | 35 | 9:26 | 151 147-153 | 1425 | 185 180-188 | 0/3 |
1.00 | 9:50 | 41 | 11:00 | 145 143-146 | 1595 | 182 178-186 | 7/0 |
1.06 | 10:23 | 33 | 8:42 | 142 140-144 | 1235 | 174 168-178 | 1/4 |
1.13 | 10:58 | 36 | 9:30 | 145 143-146 | 1378 | 183 178-186 | 0/4 |
1.19 | 11:35 | 37 | 9:46 | 144 142-147 | 1406 | 167 120-184 | 2/0 |
1.25 | 12:38 | 1:03 | 16:42 | 144 141-147 | 2404 | 185 174-194 | 4/0 |
1.31 | 16:56 | 4:19 | 1:08:56 | 106 83-138 | 7307 | 118 100-124 | 2/1 |
1.38 | 18:14 | 1:18 | 20:40 | 112 78-143 | 2315 | 150 140-158 | 1/1 |
1.44 | 20:00 | 1:46 | 28:22 | 114 104-128 | 3234 | 145 104-188 | 1/0 |
1.50 | 22:08 | 2:08 | 34:02 | 114 88-136 | 3880 | 145 120-192 | 1/1 |
1.56 | 22:43 | 36 | 9:28 | 104 94-112 | 985 | 194 192-196 | 0/1 |
1.63 | 23:06 | 23 | 6:05 | 121 116-124 | 737 | 190 188-192 | 1/1 |
1.69 | 23:43 | 37 | 9:51 | 131 120-140 | 1290 | 175 128-190 | 2/0 |
1.75 | 24:26 | 43 | 11:32 | 130 128-132 | 1499 | 170 118-186 | 0/2 |
1.81 | 25:05 | 39 | 10:22 | 133 129-135 | 1378 | 183 180-186 | 1/1 |
1.88 | 26:24 | 1:19 | 21:02 | 122 115-131 | 2566 | 170 120-204 | 1/0 |
1.94 | 26:46 | 22 | 5:49 | 116 106-127 | 675 | 194 178-198 | 0/1 |
2.00 | 27:05 | 20 | 5:15 | 133 126-142 | 699 | 195 194-196 | 1/1 |
2.06 | 27:48 | 42 | 11:20 | 131 124-140 | 1485 | 184 106-194 | 3/0 |
2.13 | 28:27 | 39 | 10:29 | 136 128-144 | 1425 | 178 172-182 | 0/2 |
2.19 | 29:06 | 39 | 10:27 | 135 134-137 | 1410 | 183 180-188 | 1/1 |
2.25 | 30:08 | 1:02 | 16:33 | 132 126-136 | 2184 | 187 180-198 | 1/0 |
2.31 | 30:33 | 25 | 6:40 | 132 121-141 | 880 | 194 194-198 | 1/1 |
2.38 | 30:55 | 21 | 5:42 | 134 129-139 | 763 | 193 192-196 | 0/1 |
2.44 | 31:45 | 51 | 13:30 | 134 129-139 | 1808 | 166 116-196 | 2/1 |
2.50 | 32:26 | 40 | 10:44 | 141 137-145 | 1514 | 181 178-186 | 1/1 |
2.56 | 33:33 | 1:07 | 17:50 | 136 133-139 | 2426 | 180 178-184 | 1/1 |
2.63 | 33:56 | 24 | 6:20 | 130 127-133 | 824 | 203 200-206 | 1/1 |
2.69 | 34:14 | 18 | 4:46 | 134 130-138 | 639 | 208 208-208 | 1/1 |
2.75 | 34:41 | 26 | 7:00 | 137 133-140 | 960 | 199 190-208 | 1/0 |
2.81 | 35:33 | 53 | 14:07 | 128 121-133 | 1807 | 152 114-180 | 2/2 |
2.88 | 36:11 | 37 | 9:56 | 126 111-137 | 1252 | 182 180-186 | 1/0 |
2.94 | 37:00 | 50 | 13:13 | 136 127-144 | 1797 | 180 174-186 | 0/1 |
3.00 | 37:40 | 40 | 10:39 | 131 128-134 | 1395 | 186 182-188 | 1/1 |
3.06 | 38:10 | 30 | 7:58 | 134 129-138 | 1067 | 188 182-192 | 1/1 |
3.13 | 39:02 | 52 | 13:52 | 135 132-138 | 1871 | 183 172-190 | 1/0 |
3.19 | 39:40 | 38 | 10:01 | 131 126-135 | 1312 | 187 184-188 | 2/1 |
3.25 | 41:52 | 2:12 | 35:17 | 115 87-138 | 4058 | 151 120-184 | 0/1 |
3.31 | 43:12 | 1:20 | 21:25 | 107 93-132 | 2291 | 161 118-186 | 0/4 |
3.38 | 48:27 | 5:15 | 1:24:01 | 95 62-135 | 7982 | 117 106-120 | 1/1 |
3.44 | 50:42 | 2:15 | 35:59 | 88 71-98 | 3166 | 108 102-120 | 4/0 |
3.50 | 51:38 | 56 | 15:00 | 109 84-130 | 1634 | 183 174-188 | 1/1 |
3.56 | 52:22 | 43 | 11:33 | 134 129-142 | 1547 | 182 174-190 | 1/1 |
3.63 | 53:17 | 55 | 14:39 | 131 129-134 | 1920 | 156 112-186 | 2/0 |
3.69 | 53:59 | 42 | 11:13 | 130 126-136 | 1458 | 186 182-190 | 5/0 |
3.75 | 54:55 | 56 | 14:53 | 130 128-131 | 1934 | 137 120-188 | 3/0 |
3.81 | 55:53 | 58 | 15:34 | 132 121-142 | 2055 | 168 120-188 | 4/1 |
3.88 | 56:35 | 42 | 11:07 | 134 132-134 | 1490 | 184 180-186 | 1/0 |
3.94 | 57:13 | 39 | 10:19 | 136 134-137 | 1404 | 184 182-186 | 2/0 |
3.97 | 57:36 | 23 | 11:38 | 136 136-137 | 1583 | 179 176-182 | 1/0 |
Elevation
Asc 97m,
Range 34m, Flat prediction 1:00:02
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
21 2.5% | 12:52 |
17 3.8% | 10:40 |
See your biggest climbs |
Cadence
174 (240 max)
Stride Length: 64cm
Run: 82.1%
Walk: 17.9%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 11:48 | 11:48 | 35.82 |
5km | 43:28 | 13:59 | 33.08 |
5M | 1:15:07 | 15:01 | 31.15 |
10km | 1:36:28 | 15:31 | 30.29 |
10M | 2:46:45 | 16:41 | 28.95 |
Half | 3:47:29 | 17:22 | 27.86 |
20M | 6:10:06 | 18:30 | 27.13 |
Mara | 8:24:54 | 19:16 | 26.52 |
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