Thu 5th Mar 2020 at 12:00pm by theOtherRichard

Run > Intervals

  • Time
    1:13:02
  • Miles
    7.84
  • Min/mi
    9:19
  • Pacing
    85%
  • WAVA
    51.61
  • Stride(cm)
    106
  • Cals
    1049
  • Cadence
    163
  • BPM
    154
  • %MHR
    90
  • B/mi
    1434
  • Asc(m)
    145
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Felt much, much harder than it should have done - given that it was just 3M with a rest in between each, run more slowly than a 5km parkrun effort run.
And the interval splits got slower (not helped by traffic in the last one). Need to be more consistent.

Split Summary
===
1) 1m - 10:15(10:15/m) 138/145bpm 135cal 5.85/6.35mph
2) 0.94m - 9:45(10:22/m) 149/161bpm 136cal 5.79/6.24mph
3) 1m - 7:35(7:35/m) 155/166bpm 110cal 7.92/8.54mph
4) 0.37m - 3:47(10:10/m) 158/162bpm 56cal 5.91/8.22mph
5) 1m - 7:41(7:41/m) 159/165bpm 114cal 7.81/8.01mph
6) 0.37m - 3:51(10:21/m) 157/163bpm 56cal 5.8/7.43mph
7) 1m - 7:52(7:52/m) 159/164bpm 116cal 7.62/8.5mph
8) 0.37m - 3:52(10:22/m) 158/172bpm 57cal 5.78/7.47mph
9) 0.97m - 10:00(10:17/m) 159/164bpm 148cal 5.83/6.66mph
10) 0.81m - 8:23(10:21/m) 157/163bpm 121cal 5.8/6.07mph
10:15 9:45 7:35 3:47 7:41 3:51 7:52 3:52 10:00 8:23

Pace

61% 2% 27% 6% 3% 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 1:28 1:28 11:43 133 109-143 1557 161 122-170 8/0
0.25 2:46 1:18 10:23 135 132-138 1402 163 160-170 1/2
0.38 4:05 1:19 10:31 137 135-140 1440 166 160-172 0/1
0.50 5:18 1:13 9:44 142 139-145 1381 167 160-176 4/0
0.63 6:31 1:13 9:48 141 138-143 1381 162 160-166 1/5
0.75 7:47 1:16 10:07 140 135-144 1417 161 160-162 0/7
0.88 9:03 1:16 10:06 141 136-145 1423 161 158-166 0/10
1.00 10:16 1:14 9:49 140 138-143 1374 160 158-166 0/12
1.13 11:27 1:11 9:26 144 139-146 1358 164 160-168 3/2
1.25 12:47 1:20 10:41 143 139-146 1528 161 158-166 11/0
1.38 14:02 1:15 9:58 143 140-146 1425 161 158-166 4/0
1.50 15:26 1:24 11:13 149 142-161 1671 163 116-176 3/1
1.63 16:45 1:19 10:36 154 149-161 1632 160 156-162 9/0
1.75 18:03 1:18 10:23 154 151-160 1599 160 156-164 5/0
1.88 19:24 1:21 10:45 153 149-156 1645 161 158-166 2/0
2.00 20:27 1:04 8:29 153 148-157 1297 165 158-172 1/1
2.13 21:23 55 7:24 151 148-155 1117 166 162-172 1/0
2.25 22:27 1:04 8:29 153 150-156 1299 163 116-172 2/0
2.38 23:21 54 7:15 150 148-152 1088 164 162-170 1/0
2.50 24:17 56 7:27 153 151-158 1139 166 164-172 4/0
2.63 25:13 57 7:33 158 155-160 1192 165 160-170 2/1
2.75 26:13 1:00 7:59 158 154-166 1262 164 160-166 2/0
2.88 27:07 54 7:09 158 154-161 1129 167 164-170 1/1
3.00 28:14 1:07 8:58 158 156-160 1417 162 158-168 0/3
3.13 29:32 1:18 10:24 159 155-162 1653 161 158-170 0/2
3.25 30:46 1:14 9:54 158 154-161 1565 161 158-164 0/4
3.38 31:48 1:02 8:15 158 155-163 1303 166 160-172 0/2
3.50 32:46 58 7:45 160 156-162 1240 165 162-168 1/0
3.63 33:44 58 7:44 161 158-165 1244 166 162-180 3/0
3.75 34:41 56 7:30 159 157-163 1192 165 160-168 0/2
3.88 35:39 59 7:48 158 156-160 1233 163 160-164 2/0
4.00 36:37 58 7:40 156 153-159 1196 163 160-166 2/1
4.13 37:35 58 7:44 159 155-163 1231 162 160-164 3/0
4.25 38:33 58 7:47 158 154-162 1231 164 160-168 4/0
4.38 39:44 1:11 9:26 157 155-161 1481 160 158-166 0/1
4.50 41:00 1:16 10:10 157 156-159 1595 160 158-164 0/1
4.63 42:20 1:20 10:38 158 153-163 1681 161 158-164 0/2
4.75 43:22 1:02 8:18 158 154-161 1312 164 160-170 1/1
4.88 44:21 59 7:54 157 153-160 1240 164 162-170 1/0
5.00 45:34 1:12 9:40 159 154-162 1536 166 162-178 0/1
5.13 46:31 57 7:34 162 158-164 1226 169 164-178 1/0
5.25 47:28 57 7:38 155 146-162 1184 166 162-172 0/0
5.38 48:26 58 7:46 157 149-160 1218 164 162-168 0/2
5.50 49:23 57 7:32 159 152-164 1198 164 162-166 0/2
5.63 50:18 55 7:19 160 153-163 1170 166 164-170 1/1
5.75 51:25 1:07 8:58 158 153-164 1416 163 156-174 2/0
5.88 52:47 1:22 10:57 158 154-163 1731 160 158-164 1/1
6.00 54:02 1:15 10:04 158 153-165 1589 164 160-176 0/6
6.13 55:17 1:15 9:56 161 154-172 1600 165 160-170 0/4
6.25 56:35 1:18 10:21 160 154-164 1657 164 160-172 0/6
6.38 57:48 1:13 9:46 160 158-162 1562 165 162-170 0/8
6.50 59:09 1:21 10:50 159 155-163 1723 165 162-170 1/3
6.63 1:00:25 1:16 10:08 156 153-160 1582 162 160-166 0/4
6.75 1:01:40 1:15 9:59 158 153-162 1577 165 162-170 0/11
6.87 1:02:56 1:16 10:06 161 158-163 1626 164 162-168 3/2
7.00 1:04:21 1:25 11:22 159 156-163 1808 163 160-166 13/0
7.12 1:05:39 1:18 +3 10:21 156 150-159 1615 162 160-166 8/0
7.25 1:06:59 1:21 10:46 154 150-156 1658 162 160-164 8/0
7.37 1:08:20 1:21 10:47 157 155-160 1693 161 158-164 4/0
7.50 1:09:36 1:15 10:03 158 155-162 1589 165 160-174 1/4
7.62 1:10:54 1:18 10:26 157 153-162 1638 163 160-166 1/1
7.75 1:12:09 1:16 10:05 159 157-163 1603 164 160-170 3/2
7.84 1:13:06 57 10:13 159 156-161 1624 164 160-168 0/8

Heart

154/172max
  • Show Beats/Mile

Elevation

Asc 145m, Range 54m, Flat prediction 1:12:22
Elevation Graph
Biggest Climbs (m) Min/mi
41 5.4% 10:43
35 1.4% 8:55
20 4.5% 10:01
10 4.8% 11:00
See your biggest climbs

Cadence

163 (180 max) Stride Length: 106cm Run: 99.8% Walk: 0.2%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:49 7:17 45.26% More
800m 3:41 7:25 52.12% More
1km 4:37 7:26 54.28% More
Mile 7:35 7:35 56.21% More
5k 25:49 8:19 56.13% More
5 miles 43:31 8:42 54.22% More
10k 55:57 9:00 52.66% More

Predictions

Dist Time Per Mile WAVA
1M 6:34 6:34 64.87
5km 24:44 7:58 58.60
5M 43:09 8:38 54.68
10km 55:39 8:57 52.94
10M 1:37:05 9:43 50.16
Half 2:13:08 10:10 48.01
20M 3:38:24 10:55 46.38
Mara 4:59:30 11:26 45.10

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