Thu 16th Jan 2020 at 6:00pm by Alun
Run > Intervals
- breezy
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Time
36:32
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Miles 5.03
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Min/mi 7:16
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Pacing
33%
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WAVA
67.24
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Stride(cm)
138
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Cals
653
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Cadence
160
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BPM
160
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%MHR
91.7
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B/mi 1159
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Asc(m)
95
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Surface
Grass
Notes & Comments
Jog to the session, followed by 8 x approx 800m with approx 100m jogged recoveries, struggled after the 5th rep and really hanging in there at the end.
Split Summary
===
1) 0.62m - 5:10(8:19/m) 141/167bpm 78cal
2) 0.42m - 2:59(7:10/m) 160/168bpm 53cal
3) 0.46m - 3:07(6:47/m) 164/171bpm 58cal
4) 0.13m - 58(7:32/m) 165/168bpm 18cal
5) 0.47m - 3:08(6:43/m) 164/171bpm 58cal
6) 0.08m - 40(7:56/m) 176/178bpm 13cal
7) 0.46m - 2:59(6:28/m) 170/178bpm 59cal
8) 0.1m - 56(9:31/m) 167/170bpm 18cal
9) 0.45m - 3:02(6:43/m) 164/169bpm 56cal
10) 0.13m - 1:08(8:27/m) 158/164bpm 19cal
11) 0.46m - 3:09(6:50/m) 165/174bpm 59cal
12) 0.13m - 1:00(7:37/m) 168/174bpm 19cal
13) 0.47m - 3:25(7:17/m) 161/169bpm 61cal
14) 0.09m - 44(8:01/m) 155/156bpm 12cal
15) 0.47m - 3:16(7:01/m) 158/163bpm 57cal
16) 0.1m - 53(8:53/m) 156/158bpm 15cal
Split Summary
===
1) 0.62m - 5:10(8:19/m) 141/167bpm 78cal
2) 0.42m - 2:59(7:10/m) 160/168bpm 53cal
3) 0.46m - 3:07(6:47/m) 164/171bpm 58cal
4) 0.13m - 58(7:32/m) 165/168bpm 18cal
5) 0.47m - 3:08(6:43/m) 164/171bpm 58cal
6) 0.08m - 40(7:56/m) 176/178bpm 13cal
7) 0.46m - 2:59(6:28/m) 170/178bpm 59cal
8) 0.1m - 56(9:31/m) 167/170bpm 18cal
9) 0.45m - 3:02(6:43/m) 164/169bpm 56cal
10) 0.13m - 1:08(8:27/m) 158/164bpm 19cal
11) 0.46m - 3:09(6:50/m) 165/174bpm 59cal
12) 0.13m - 1:00(7:37/m) 168/174bpm 19cal
13) 0.47m - 3:25(7:17/m) 161/169bpm 61cal
14) 0.09m - 44(8:01/m) 155/156bpm 12cal
15) 0.47m - 3:16(7:01/m) 158/163bpm 57cal
16) 0.1m - 53(8:53/m) 156/158bpm 15cal
5:10 2:59 3:07 58 3:08 40 2:59 56 3:02 1:08 3:09 1:00 3:25 44 3:16 53
Pin Map |
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 41 | 41 | 11:02 | 119 102-133 | 1312 | 148 108-156 | 2/1 |
0.13 | 1:12 | 31 | 8:17 | 137 133-139 | 1136 | 154 150-156 | 3/0 |
0.19 | 1:46 | 33 | 8:50 | 138 133-141 | 1220 | 153 152-154 | 1/0 |
0.25 | 2:18 | 32 | 8:38 | 138 132-144 | 1190 | 155 154-158 | 2/0 |
0.31 | 2:53 | 35 | 9:27 | 144 141-148 | 1361 | 152 144-158 | 2/0 |
0.38 | 3:24 | 31 | 8:11 | 149 140-159 | 1219 | 155 152-158 | 0/1 |
0.44 | 3:55 | 31 | 8:21 | 158 155-160 | 1319 | 152 150-154 | 1/0 |
0.50 | 7:25 | 3:30 +3:28 | 55:54 | 133 118-153 | 7435 | 169 150-178 | 2/1 |
0.56 | 8:10 | 45 | 11:57 | 148 145-152 | 1768 | 171 166-176 | 0/1 |
0.63 | 8:39 | 29 | 7:46 | 160 152-168 | 1243 | 166 164-168 | 0/1 |
0.69 | 9:04 | 25 | 6:38 | 162 157-167 | 1073 | 166 164-170 | 0/0 |
0.75 | 9:30 | 27 | 7:04 | 159 158-161 | 1124 | 163 160-166 | 0/1 |
0.81 | 9:58 | 28 | 7:25 | 159 158-161 | 1179 | 160 158-162 | 1/0 |
0.88 | 10:25 | 27 | 7:15 | 163 162-163 | 1182 | 163 160-164 | 3/1 |
0.94 | 10:54 | 28 | 7:33 | 159 155-164 | 1201 | 163 160-166 | 5/0 |
1.00 | 11:20 | 27 | 7:10 | 160 159-162 | 1148 | 160 158-162 | 0/2 |
1.06 | 11:46 | 26 | 6:49 | 158 157-160 | 1077 | 163 160-166 | 0/1 |
1.13 | 12:10 | 24 | 6:30 | 159 157-161 | 1034 | 165 164-166 | 0/1 |
1.19 | 12:34 | 24 | 6:25 | 161 159-163 | 1032 | 165 162-166 | 0/2 |
1.25 | 13:00 | 26 | 6:49 | 163 160-165 | 1112 | 166 164-166 | 1/1 |
1.31 | 13:26 | 26 | 6:56 | 168 165-170 | 1166 | 165 164-166 | 2/1 |
1.38 | 13:54 | 28 | 7:23 | 169 168-170 | 1248 | 164 162-164 | 4/0 |
1.44 | 14:19 | 25 | 6:43 | 167 164-169 | 1122 | 165 164-166 | 1/2 |
1.50 | 14:45 | 26 | 6:50 | 165 163-166 | 1127 | 165 164-166 | 0/1 |
1.56 | 15:13 | 28 | 7:31 | 166 165-167 | 1246 | 156 152-166 | 0/1 |
1.63 | 15:41 | 28 | 7:35 | 163 161-165 | 1235 | 156 154-158 | 0/3 |
1.69 | 16:06 | 24 | 6:31 | 163 161-166 | 1061 | 165 156-170 | 0/1 |
1.75 | 16:32 | 27 | 7:04 | 167 166-167 | 1180 | 164 162-166 | 3/0 |
1.81 | 17:00 | 28 | 7:31 | 164 162-165 | 1233 | 162 160-164 | 3/0 |
1.88 | 17:27 | 27 | 7:13 | 163 162-163 | 1176 | 164 162-166 | 1/1 |
1.94 | 17:52 | 25 | 6:39 | 164 163-165 | 1090 | 165 164-166 | 0/2 |
2.00 | 18:16 | 23 | 6:14 | 165 164-166 | 1029 | 168 164-172 | 0/1 |
2.06 | 18:39 | 23 | 6:10 | 165 165-166 | 1018 | 167 166-168 | 0/3 |
2.13 | 19:06 | 27 | 7:12 | 172 163-177 | 1237 | 161 148-166 | 0/1 |
2.19 | 19:34 | 28 | 7:32 | 177 175-178 | 1334 | 157 152-170 | 1/0 |
2.25 | 20:00 | 26 | 6:52 | 172 170-174 | 1181 | 165 164-166 | 2/1 |
2.31 | 20:26 | 27 | 7:08 | 175 173-176 | 1249 | 164 164-166 | 3/1 |
2.38 | 20:51 | 24 | 6:27 | 169 168-172 | 1089 | 164 164-166 | 0/1 |
2.44 | 21:14 | 23 | 6:11 | 168 167-169 | 1039 | 167 166-168 | 0/1 |
2.50 | 21:37 | 23 | 6:07 | 167 166-169 | 1021 | 166 164-168 | 0/1 |
2.56 | 22:00 | 23 | 6:15 | 167 166-170 | 1043 | 167 164-172 | 0/1 |
2.63 | 22:24 | 24 | 6:16 | 168 167-169 | 1053 | 166 166-168 | 0/0 |
2.69 | 22:59 | 35 | 9:18 | 168 165-170 | 1564 | 153 142-166 | 3/0 |
2.75 | 23:31 | 33 | 8:41 | 164 161-167 | 1424 | 151 148-162 | 3/0 |
2.81 | 23:55 | 24 | 6:24 | 155 153-158 | 992 | 167 166-170 | 0/2 |
2.88 | 24:20 | 25 | 6:34 | 164 156-169 | 1077 | 166 164-168 | 0/1 |
2.94 | 24:43 | 23 | 6:11 | 167 166-168 | 1034 | 165 164-166 | 0/1 |
3.00 | 25:07 | 24 | 6:32 | 167 166-169 | 1091 | 163 162-164 | 0/3 |
3.06 | 25:32 | 25 | 6:34 | 167 167-168 | 1098 | 163 162-164 | 0/0 |
3.13 | 25:59 | 27 | 7:17 | 165 162-168 | 1200 | 163 162-164 | 2/0 |
3.19 | 26:28 | 29 | 7:40 | 164 162-165 | 1257 | 162 156-164 | 3/0 |
3.25 | 27:02 | 34 | 8:57 | 160 156-164 | 1432 | 149 142-154 | 0/1 |
3.31 | 27:30 | 28 | 7:35 | 153 149-156 | 1160 | 154 152-156 | 0/1 |
3.38 | 27:54 | 23 | 6:14 | 149 148-150 | 928 | 163 154-170 | 0/1 |
3.44 | 28:15 | 22 | 5:51 | 159 151-167 | 931 | 167 164-170 | 0/3 |
3.50 | 28:39 | 24 | 6:23 | 171 168-172 | 1090 | 164 162-166 | 1/1 |
3.56 | 29:05 | 26 | 6:50 | 164 162-168 | 1121 | 163 160-166 | 1/0 |
3.63 | 29:36 | 31 | 8:08 | 169 163-173 | 1375 | 155 152-158 | 4/0 |
3.69 | 30:04 | 28 | 7:32 | 169 167-171 | 1274 | 158 152-164 | 1/0 |
3.75 | 30:30 | 26 | 7:04 | 167 165-170 | 1180 | 161 160-164 | 0/2 |
3.81 | 30:58 | 28 | 7:21 | 169 165-171 | 1242 | 157 148-162 | 0/1 |
3.88 | 31:26 | 28 | 7:24 | 168 163-174 | 1243 | 154 152-156 | 0/3 |
3.94 | 31:54 | 28 | 7:27 | 165 163-169 | 1229 | 159 154-164 | 1/0 |
4.00 | 32:19 | 25 | 6:40 | 160 156-164 | 1066 | 162 160-164 | 1/0 |
4.06 | 32:50 | 31 | 8:20 | 163 161-165 | 1359 | 155 154-156 | 3/0 |
4.13 | 33:19 | 29 | 7:47 | 161 159-164 | 1253 | 154 152-156 | 1/0 |
4.19 | 33:47 | 28 | 7:28 | 160 159-160 | 1194 | 155 154-156 | 0/2 |
4.25 | 34:14 | 28 | 7:20 | 160 158-161 | 1174 | 157 156-158 | 0/0 |
4.31 | 34:39 | 25 | 6:35 | 160 159-160 | 1054 | 157 156-158 | 0/1 |
4.38 | 35:05 | 26 | 6:54 | 160 157-163 | 1103 | 158 156-160 | 0/2 |
4.44 | 35:35 | 30 | 8:05 | 155 154-156 | 1252 | 153 148-156 | 0/1 |
4.50 | 36:05 | 30 | 7:54 | 155 152-157 | 1224 | 157 152-164 | 2/0 |
4.56 | 36:34 | 29 | 7:47 | 155 150-158 | 1207 | 157 156-158 | 3/0 |
4.62 | 36:59 | 25 | 6:36 | 159 158-159 | 1049 | 158 156-160 | 0/1 |
4.69 | 37:26 | 27 | 7:09 | 158 155-160 | 1130 | 158 156-160 | 0/1 |
4.75 | 37:53 | 27 | 7:10 | 162 161-163 | 1161 | 157 156-158 | 0/1 |
4.81 | 38:17 | 24 | 6:27 | 160 160-161 | 1032 | 160 158-164 | 0/3 |
4.87 | 38:42 | 25 | 6:47 | 159 157-162 | 1079 | 163 160-170 | 0/0 |
4.94 | 39:08 | 26 | 6:54 | 158 156-162 | 1091 | 162 160-164 | 1/0 |
5.00 | 39:43 | 35 | 9:14 | 156 154-158 | 1439 | 150 148-152 | 3/0 |
5.03 | 40:00 | 17 | 8:48 | 156 155-156 | 1373 | 152 150-152 | 1/0 |
Elevation
Asc 95m,
Range 11m, Flat prediction 36:32
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
160 (178 max)
Stride Length: 138cm
Run: 65.2%
Walk: 34.8%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:31 | 6:31 | 67.46 |
5km | 21:50 | 7:02 | 68.55 |
5M | 36:18 | 7:16 | 67.21 |
10km | 45:47 | 7:22 | 66.58 |
10M | 1:16:06 | 7:37 | 66.25 |
Half | 1:41:32 | 7:45 | 65.21 |
20M | 2:39:32 | 7:59 | 65.76 |
Mara | 3:32:51 | 8:07 | 65.73 |
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