Tue 25th Feb 2020 at 6:00pm by iceblue

Run > Intervals

  • windy
  • cold
  • Time
    1:12:08
  • Miles
    8.64
  • Min/mi
    8:21
  • Pacing
    0%
  • WAVA
    63.94
  • Stride(cm)
    108
  • Cals
    678
  • Cadence
    179
  • BPM
    145
  • %MHR
    85
  • B/mi
    1213
  • Asc(m)
    110
  • Hillscore
    2
  • 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.
9:18 9:01 8:09 7:39 7:45 8:04 7:30 9:03 5:38
Pin Map
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0mi in 0

Pace

3% 4% 41% 22% 29% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:10 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

Heart

145/171max
  • Show Beats/Mile

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

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:48 55.71% More
800m 3:27 6:57 59.76% More
1km 4:25 7:07 60.76% More
Mile 7:30 7:30 60.90% More
5k 23:49 7:40 67.06% More
5 miles 39:30 7:54 65.98% More
10k 51:22 8:16 63.51% More

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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