Thu 16th Jan 2020 at 6:00pm by Alun

Run > Intervals

  • breezy
  • Time
    36:32
  • Miles
    5.03
  • Min/mi
    7:16
  • Pacing
    33%
  • WAVA
    67.24
  • Stride(cm)
    138
  • Cals
    653
  • Cadence
    160
  • BPM
    160
  • %MHR
    91.7
  • B/mi
    1159
  • Asc(m)
    95
  • 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
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
  • ▲ Map Layers
0mi in 0

Pace

4% 6% 19% 43% 28%

Splits

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

Heart

160/178max
  • Show Beats/Mile

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

Distance Time Mins/mi WAVA Fastest
400m 1:32 6:11 54.82% More
800m 3:16 6:35 60.75% More
1km 4:06 6:36 63.12% More
Mile 6:42 6:42 65.60% More
5k 21:27 6:54 69.75% More
5 miles 39:34 7:55 61.67% More

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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