Tue 25th Feb 2020 at 6:00pm by iceblue
Run > Intervals
- windy
- cold
- Follow User
- 0 👍
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Time
1:12:08
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Miles 8.64
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Min/mi 8:21
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Pacing
0%
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WAVA
63.94
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Stride(cm)
108
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Cals
678
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Cadence
179
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BPM
145
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%MHR
85
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B/mi 1213
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Asc(m)
110
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Hillscore
2
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:18(9:18/m) 147/172bpm 90cal 6.46/7.49mph
2) 1m - 9:01(9:01/m) 130/170bpm 68cal 6.65/7.39mph
3) 1m - 8:09(8:09/m) 136/152bpm 69cal 7.37/9.68mph
4) 1m - 7:39(7:39/m) 144/158bpm 71cal 7.84/9.39mph
5) 1m - 7:45(7:45/m) 152/161bpm 77cal 7.75/8.47mph
6) 1m - 8:04(8:04/m) 153/164bpm 81cal 7.43/8.81mph
7) 1m - 7:30(7:30/m) 154/162bpm 75cal 7.99/8.79mph
8) 1m - 9:03(9:03/m) 155/161bpm 91cal 6.63/8.54mph
9) 0.64m - 5:38(8:50/m) 154/160bpm 56cal 6.79/6.99mph
CRC but ended up running in no man’s land after 1st rep down Drumore. 3, 4, 5, 4, 6 min intervals with 3 min recovery. Cold, windy and finished in sleet shower.
===
1) 1m - 9:18(9:18/m) 147/172bpm 90cal 6.46/7.49mph
2) 1m - 9:01(9:01/m) 130/170bpm 68cal 6.65/7.39mph
3) 1m - 8:09(8:09/m) 136/152bpm 69cal 7.37/9.68mph
4) 1m - 7:39(7:39/m) 144/158bpm 71cal 7.84/9.39mph
5) 1m - 7:45(7:45/m) 152/161bpm 77cal 7.75/8.47mph
6) 1m - 8:04(8:04/m) 153/164bpm 81cal 7.43/8.81mph
7) 1m - 7:30(7:30/m) 154/162bpm 75cal 7.99/8.79mph
8) 1m - 9:03(9:03/m) 155/161bpm 91cal 6.63/8.54mph
9) 0.64m - 5:38(8:50/m) 154/160bpm 56cal 6.79/6.99mph
CRC but ended up running in no man’s land after 1st rep down Drumore. 3, 4, 5, 4, 6 min intervals with 3 min recovery. Cold, windy and finished in sleet shower.
9:18 9:01 8:09 7:39 7:45 8:04 7:30 9:03 5:38
Pin Map |
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Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:10 | 1:10 | 9:19 | 124 85-143 | 1156 | 170 120-190 | 6/6 |
0.25 | 2:25 | 1:15 | 10:04 | 143 136-151 | 1439 | 177 174-180 | 0/23 |
0.38 | 3:37 | 1:12 | 9:35 | 149 144-155 | 1428 | 182 178-186 | 1/5 |
0.50 | 4:46 | 1:09 | 9:09 | 147 144-158 | 1345 | 177 174-180 | 2/1 |
0.63 | 5:55 | 1:09 | 9:09 | 149 147-153 | 1363 | 178 176-182 | 1/1 |
0.75 | 7:04 | 1:10 | 9:19 | 151 147-157 | 1407 | 178 176-180 | 1/2 |
0.88 | 8:11 | 1:07 | 8:53 | 155 146-162 | 1376 | 178 176-188 | 0/2 |
1.00 | 9:18 | 1:07 | 8:53 | 166 159-171 | 1473 | 178 176-182 | 0/4 |
1.13 | 10:25 | 1:08 | 9:01 | 163 157-170 | 1470 | 178 174-184 | 0/0 |
1.25 | 11:35 | 1:10 | 9:17 | 131 119-162 | 1217 | 176 176-176 | 1/1 |
1.38 | 12:43 | 1:08 | 9:03 | 123 120-127 | 1113 | 176 176-176 | 1/0 |
1.50 | 13:49 | 1:06 | 8:51 | 126 122-128 | 1116 | 175 174-176 | 0/0 |
1.63 | 14:59 | 1:10 | 9:16 | 124 121-128 | 1150 | 176 174-178 | 1/1 |
1.75 | 25:22 | 10:24 +9:20 | 1:23:10 | 104 77-126 | 8649 | 181 120-190 | 0/1 |
1.88 | 26:35 | 1:13 | 9:45 | 133 124-147 | 1296 | 186 184-190 | 1/0 |
2.00 | 27:40 | 1:04 | 8:33 | 136 131-143 | 1163 | 189 182-196 | 4/0 |
2.13 | 28:47 | 1:07 | 8:59 | 139 133-148 | 1248 | 182 178-192 | 2/0 |
2.25 | 29:54 | 1:07 | 8:59 | 134 132-136 | 1203 | 179 176-186 | 4/0 |
2.38 | 31:02 | 1:07 | 8:58 | 137 134-140 | 1229 | 179 176-180 | 3/0 |
2.50 | 32:06 | 1:04 | 8:34 | 133 131-135 | 1139 | 179 176-184 | 3/1 |
2.63 | 34:10 | 2:04 +1:11 | 16:34 | 119 103-135 | 1972 | 194 176-198 | 1/3 |
2.75 | 35:04 | 54 | 7:14 | 139 132-146 | 1005 | 192 186-196 | 1/1 |
2.88 | 35:58 | 54 | 7:12 | 146 138-152 | 1050 | 186 184-192 | 0/3 |
3.00 | 37:00 | 1:02 | 8:14 | 144 142-146 | 1185 | 186 178-198 | 1/2 |
3.13 | 38:07 | 1:07 | 8:56 | 141 138-146 | 1261 | 183 174-190 | 1/2 |
3.25 | 39:09 | 1:02 | 8:16 | 141 134-150 | 1166 | 184 180-186 | 1/2 |
3.38 | 40:04 | 55 | 7:22 | 135 128-143 | 993 | 185 180-190 | 2/1 |
3.50 | 40:55 | 51 | 6:49 | 145 142-149 | 989 | 186 182-190 | 0/2 |
3.63 | 41:47 | 52 | 6:55 | 148 144-149 | 1025 | 184 182-186 | 0/1 |
3.75 | 42:41 | 54 | 7:09 | 148 147-150 | 1059 | 182 180-186 | 0/2 |
3.88 | 43:38 | 57 | 7:38 | 148 146-150 | 1129 | 177 162-182 | 3/0 |
4.00 | 44:39 | 1:01 | 8:09 | 151 145-156 | 1230 | 177 172-180 | 2/3 |
4.13 | 45:42 | 1:03 | 8:24 | 149 145-152 | 1253 | 177 174-180 | 2/1 |
4.25 | 46:43 | 1:01 | 8:07 | 149 148-150 | 1210 | 180 176-186 | 2/0 |
4.38 | 47:40 | 57 | 7:34 | 152 149-158 | 1150 | 179 174-182 | 2/3 |
4.50 | 48:35 | 55 | 7:21 | 154 150-160 | 1131 | 178 172-184 | 1/3 |
4.63 | 49:29 | 54 | 7:14 | 151 150-153 | 1093 | 177 174-180 | 0/3 |
4.75 | 50:25 | 56 | 7:25 | 154 152-155 | 1141 | 180 178-186 | 1/0 |
4.88 | 51:18 | 53 | 7:07 | 154 151-158 | 1095 | 178 176-180 | 2/0 |
5.00 | 52:24 | 1:06 | 8:45 | 157 152-161 | 1374 | 172 164-182 | 1/0 |
5.13 | 53:29 | 1:06 | 8:44 | 153 150-157 | 1337 | 175 172-176 | 0/2 |
5.25 | 54:34 | 1:05 | 8:37 | 152 150-155 | 1309 | 175 132-182 | 1/1 |
5.38 | 55:30 | 55 | 7:24 | 154 150-157 | 1139 | 180 178-184 | 2/0 |
5.50 | 56:25 | 55 | 7:23 | 153 151-155 | 1129 | 180 178-182 | 1/2 |
5.63 | 57:19 | 54 | 7:13 | 154 151-157 | 1111 | 180 180-182 | 1/1 |
5.75 | 58:12 | 53 | 7:07 | 151 148-153 | 1075 | 181 180-182 | 2/0 |
5.88 | 59:27 | 1:15 +6 | 9:58 | 155 149-163 | 1545 | 174 166-182 | 0/3 |
6.00 | 1:00:34 | 1:06 | 8:51 | 154 151-156 | 1363 | 175 172-176 | 0/1 |
6.13 | 1:01:38 | 1:05 | 8:38 | 152 150-155 | 1312 | 176 170-182 | 2/1 |
6.25 | 1:02:32 | 54 | 7:13 | 150 148-151 | 1083 | 182 182-184 | 0/1 |
6.38 | 1:03:27 | 54 | 7:15 | 153 151-158 | 1108 | 182 180-184 | 1/0 |
6.50 | 1:04:23 | 56 | 7:28 | 155 153-158 | 1157 | 180 178-182 | 2/2 |
6.63 | 1:05:23 | 1:01 | 8:05 | 157 154-160 | 1268 | 178 176-182 | 2/2 |
6.75 | 1:06:19 | 55 | 7:22 | 155 151-162 | 1142 | 177 176-180 | 1/2 |
6.87 | 1:07:12 | 53 | 7:05 | 154 152-156 | 1091 | 181 178-182 | 0/3 |
7.00 | 1:08:04 | 52 | 6:58 | 153 152-155 | 1066 | 181 178-184 | 5/0 |
7.12 | 1:09:26 | 1:22 +6 | 10:53 | 155 153-160 | 1687 | 171 166-174 | 1/8 |
7.25 | 1:10:35 | 1:09 | 9:15 | 153 151-155 | 1415 | 172 170-174 | 2/1 |
7.37 | 1:11:45 | 1:10 | 9:24 | 156 153-159 | 1466 | 172 170-176 | 1/0 |
7.50 | 1:12:50 | 1:04 | 8:34 | 156 154-159 | 1338 | 178 176-182 | 1/1 |
7.62 | 1:13:56 | 1:06 | 8:51 | 154 152-157 | 1364 | 175 172-178 | 1/2 |
7.75 | 1:15:02 | 1:06 | 8:44 | 154 152-155 | 1345 | 175 172-180 | 0/2 |
7.87 | 1:16:06 | 1:05 | 8:38 | 157 154-159 | 1355 | 175 172-176 | 0/1 |
8.00 | 1:17:13 | 1:07 | 8:54 | 155 151-159 | 1378 | 174 172-178 | 2/0 |
8.12 | 1:18:20 | 1:06 | 8:51 | 154 153-156 | 1363 | 175 174-178 | 0/2 |
8.25 | 1:19:27 | 1:07 | 9:00 | 155 153-156 | 1394 | 177 174-178 | 1/1 |
8.37 | 1:20:32 | 1:05 | 8:43 | 154 152-156 | 1343 | 177 176-178 | 3/0 |
8.50 | 1:21:38 | 1:06 | 8:47 | 155 153-159 | 1361 | 176 168-180 | 4/1 |
8.62 | 1:22:45 | 1:06 | 8:52 | 154 152-158 | 1365 | 175 172-180 | 2/1 |
8.64 | 1:22:52 | 7 | 10:00 | 156 155-157 | 1561 | 176 174-178 | 0/0 |
Elevation
Asc 110m,
Range 42m, Flat prediction 1:01:50
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
18 2.3% | 28:13 |
See your biggest climbs |
Cadence
179 (198 max)
Stride Length: 108cm
Run: 99%
Walk: 1%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:20 | 7:20 | 62.33 |
5km | 24:24 | 7:51 | 65.46 |
5M | 40:24 | 8:05 | 64.50 |
10km | 50:52 | 8:11 | 64.14 |
10M | 1:24:13 | 8:25 | 63.74 |
Half | 1:52:08 | 8:34 | 62.48 |
20M | 2:55:36 | 8:47 | 62.68 |
Mara | 3:53:48 | 8:55 | 62.28 |
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