Thu 16th Jan 2020 at 12:00pm by Sorequads

Run > Intervals
  • Time
    50:40
  • Miles
    7.18
  • Min/mi
    7:03
  • Pacing
    73%
  • WAVA
    61.56
  • Stride(cm)
    124
  • Cadence
    184
  • BPM
    187
  • %MHR
    113
  • B/mi
    1316
  • Asc(m)
    163
  • Surface
    Mixed

Notes & Comments

2 x (4,3,2,1) with 60s jogs and 2 mins between set. Windy. Back ok whilst running fast. Sore whilst bending over to get changed after. Good fartlek pre race.

Split Summary
===
1) 1m - 7:23(7:23/m) 162/187bpm
2) 1m - 7:09(7:09/m) 187/198bpm
3) 1m - 6:39(6:39/m) 198/198bpm
4) 1m - 7:04(7:04/m) 179/198bpm
5) 1m - 6:37(6:37/m) 192/200bpm
6) 1m - 6:53(6:53/m) 193/199bpm
7) 1m - 7:52(7:52/m) 190/196bpm
8) 0.18m - 1:17(7:19/m) 188/188bpm
7:23 7:09 6:39 7:04 6:37 6:53 7:52 1:17

Pace

14% 18% 35% 8% 12% 13%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:14 1:14 9:56 99 67-104 983 184 176-196 3/2
0.25 2:51 1:36 12:51 122 102-187 1568 181 172-190 2/2
0.38 3:57 1:06 8:48 185 185-185 1629 176 162-188 3/3
0.50 4:39 42 5:33 185 185-185 1028 179 152-190 1/2
0.63 4:57 18 2:26 185 185-185 450 180 166-192 1/2
0.75 5:19 22 2:56 185 185-185 544 185 180-188 6/3
0.88 6:27 1:08 9:06 185 185-185 1684 184 170-192 2/3
1.00 7:21 54 7:14 185 185-185 1337 178 166-188 3/1
1.13 8:10 49 6:33 185 185-185 1212 187 174-196 3/3
1.25 9:10 1:00 7:59 185 185-185 1476 186 174-196 3/1
1.38 10:20 1:10 9:17 185 185-185 1719 182 168-194 3/3
1.50 11:09 49 6:32 185 185-185 1210 182 166-194 8/2
1.63 11:53 44 5:52 185 185-185 1086 182 160-206 1/4
1.75 12:52 59 7:53 185 185-185 1459 192 180-206 2/2
1.88 13:38 45 6:03 187 185-198 1132 192 174-212 4/5
2.00 14:31 54 7:10 195 193-197 1397 189 174-198 2/1
2.13 15:13 41 5:29 198 197-198 1087 188 170-210 2/3
2.25 16:19 1:07 8:55 198 198-198 1765 176 154-194 4/1
2.38 17:04 45 5:59 198 198-198 1185 177 160-194 3/3
2.50 17:55 51 6:46 198 198-198 1339 197 184-206 3/0
2.63 18:33 38 5:05 198 198-198 1008 188 164-204 2/3
2.75 19:22 48 6:27 198 198-198 1278 193 164-208 3/1
2.88 20:11 49 6:35 198 198-198 1305 183 170-210 5/1
3.00 21:09 58 7:47 198 198-198 1542 177 162-192 1/5
3.13 21:59 49 6:33 198 198-198 1298 195 172-210 5/5
3.25 22:44 46 6:07 194 172-198 1188 192 168-210 3/0
3.38 23:43 59 7:52 172 169-174 1352 163 138-196 3/3
3.50 24:30 46 6:11 172 170-174 1064 187 160-214 0/2
3.63 25:24 54 7:13 174 174-174 1256 185 168-206 4/2
3.75 26:39 1:15 9:59 174 174-174 1736 176 166-188 3/3
3.88 27:29 50 6:40 174 174-174 1160 181 152-212 2/2
4.00 28:14 45 5:59 174 174-174 1042 197 186-210 2/5
4.13 29:00 46 6:09 174 174-174 1069 195 174-218 0/4
4.25 29:48 49 6:28 174 174-174 1126 191 174-206 4/3
4.38 30:41 53 7:01 199 198-200 1395 192 180-208 5/1
4.50 31:25 44 5:55 198 198-198 1172 176 158-204 1/5
4.63 32:21 55 7:24 198 198-198 1465 175 166-182 1/3
4.75 33:15 54 7:13 198 198-198 1428 195 182-206 1/2
4.88 34:04 49 6:30 195 194-198 1267 193 172-208 2/2
5.00 34:52 48 6:26 199 198-199 1279 190 172-202 1/2
5.13 35:33 41 5:28 199 199-199 1089 184 158-220 3/2
5.25 36:27 54 7:12 190 185-199 1369 173 154-184 2/4
5.38 37:15 48 6:23 188 185-191 1200 194 174-212 2/4
5.50 38:09 54 7:16 193 191-193 1401 187 180-204 4/4
5.63 39:11 1:02 8:17 191 184-193 1582 152 110-182 4/3
5.75 39:58 47 6:13 188 183-194 1168 178 150-210 2/1
5.88 40:48 50 6:39 198 194-199 1316 191 168-206 1/3
6.00 41:44 56 7:26 196 195-196 1458 178 166-188 1/3
6.13 42:39 55 7:20 196 196-196 1439 183 172-192 2/2
6.25 43:33 55 7:19 194 194-196 1418 178 164-194 2/1
6.38 44:35 1:01 8:12 189 186-194 1549 180 166-192 2/4
6.50 45:38 1:03 8:27 186 185-188 1573 181 170-194 1/3
6.63 46:39 1:01 8:06 190 185-193 1539 181 168-192 5/0
6.75 47:32 53 7:03 189 188-190 1332 184 172-198 2/3
6.87 48:34 1:02 8:17 188 187-188 1559 185 168-196 0/2
7.00 49:36 1:01 8:11 188 188-188 1539 184 174-198 2/3
7.12 50:25 49 6:35 188 188-188 1236 175 148-192 1/3
7.18 50:54 29 9:38 188 188-188 1812 174 160-182 0/1

Heart

187/200max
  • Show Beats/Mile

Elevation

Asc 163m, Range 18m, Flat prediction 50:40
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

184 (220 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 69.9 189 5.1 35:34 6:57
Walk 30.1 169 2.1 15:20 7:27

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:12 4:52 61.84% More
800m 2:51 5:45 59.75% More
1km 3:48 6:06 58.98% More
Mile 6:21 6:21 60.95% More
5k 20:41 6:39 63.56% More
5 miles 34:00 6:48 62.93% More

Predictions

Dist Time Per Mile WAVA
1M 6:16 6:16 61.76
5km 20:51 6:43 63.04
5M 34:32 6:54 61.95
10km 43:28 7:00 61.54
10M 1:11:59 7:12 61.42
Half 1:35:50 7:19 60.57
20M 2:30:05 7:30 61.29
Mara 3:19:49 7:38 61.38
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