Sat 14th Mar 2020 at 8:00am by snogard
Run > Intervals
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Time
1:24:08
-
Miles 7.28
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Min/mi 11:33
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Pacing
74%
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WAVA
53.37
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Stride(cm)
90
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Cals
633
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Cadence
155
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BPM
132
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%MHR
69.8
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B/mi 1524
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Asc(m)
129
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Hillscore
7
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Surface
Road
Notes & Comments
5 comments
Long warm up, intervals 5min effort 3min rest x 3 with parkrun tacked on the end
Split Summary
===
1) 0.38m - 5:00(13:01/m) 108/123bpm 28cal 4.61/5.3mph
2) 1.5m - 21:00(13:57/m) 115/128bpm 138cal 4.3/5.43mph
3) 0.62m - 5:00(8:05/m) 150/156bpm 53cal 7.42/8.27mph
4) 0.16m - 3:00(18:26/m) 123/153bpm 18cal 3.25/7.03mph
5) 0.57m - 5:00(8:47/m) 146/154bpm 50cal 6.83/8.47mph
6) 0.18m - 3:00(17:08/m) 123/152bpm 18cal 3.5/6.32mph
7) 0.6m - 5:00(8:23/m) 151/156bpm 52cal 7.16/7.99mph
8) 0.17m - 3:00(17:30/m) 124/151bpm 16cal 3.43/6.18mph
9) 0.49m - 5:00(10:13/m) 140/147bpm 42cal 5.87/6.12mph
10) 0.1m - 1:04(10:26/m) 142/144bpm 9cal 5.75/5.78mph
11) 2.51m - 28:04(11:11/m) 138/153bpm 209cal 5.37/7.58mph
Split Summary
===
1) 0.38m - 5:00(13:01/m) 108/123bpm 28cal 4.61/5.3mph
2) 1.5m - 21:00(13:57/m) 115/128bpm 138cal 4.3/5.43mph
3) 0.62m - 5:00(8:05/m) 150/156bpm 53cal 7.42/8.27mph
4) 0.16m - 3:00(18:26/m) 123/153bpm 18cal 3.25/7.03mph
5) 0.57m - 5:00(8:47/m) 146/154bpm 50cal 6.83/8.47mph
6) 0.18m - 3:00(17:08/m) 123/152bpm 18cal 3.5/6.32mph
7) 0.6m - 5:00(8:23/m) 151/156bpm 52cal 7.16/7.99mph
8) 0.17m - 3:00(17:30/m) 124/151bpm 16cal 3.43/6.18mph
9) 0.49m - 5:00(10:13/m) 140/147bpm 42cal 5.87/6.12mph
10) 0.1m - 1:04(10:26/m) 142/144bpm 9cal 5.75/5.78mph
11) 2.51m - 28:04(11:11/m) 138/153bpm 209cal 5.37/7.58mph
5:00 21:00 5:00 3:00 5:00 3:00 5:00 3:00 5:00 1:04 28:04
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:31 | 1:31 | 12:07 | 106 84-121 | 1285 | 154 122-162 | 0/0 |
0.25 | 3:15 | 1:44 | 13:50 | 106 98-114 | 1466 | 137 114-158 | 0/1 |
0.38 | 4:53 | 1:38 | 13:07 | 110 102-120 | 1443 | 152 112-160 | 0/0 |
0.50 | 6:29 | 1:36 | 12:50 | 117 106-128 | 1502 | 146 122-162 | 0/3 |
0.63 | 8:09 | 1:40 | 13:18 | 116 107-124 | 1542 | 149 120-160 | 0/2 |
0.75 | 9:47 | 1:38 | 13:04 | 115 103-124 | 1503 | 143 122-158 | 2/1 |
0.88 | 11:23 | 1:36 | 12:44 | 116 107-122 | 1477 | 156 154-160 | 0/2 |
1.00 | 13:04 | 1:41 | 13:28 | 113 105-122 | 1522 | 149 122-242 | 2/0 |
1.13 | 14:45 | 1:41 | 13:28 | 114 106-124 | 1535 | 142 122-158 | 0/1 |
1.25 | 16:25 | 1:41 | 13:27 | 112 106-118 | 1507 | 148 120-158 | 0/0 |
1.38 | 18:16 | 1:50 | 14:42 | 116 109-121 | 1704 | 141 116-156 | 2/2 |
1.50 | 20:16 | 2:00 | 16:01 | 113 106-120 | 1810 | 144 118-160 | 5/0 |
1.63 | 22:07 | 1:51 | 14:50 | 114 106-120 | 1691 | 153 122-162 | 2/0 |
1.75 | 23:56 | 1:49 | 14:31 | 116 113-120 | 1684 | 154 150-158 | 0/3 |
1.88 | 25:47 | 1:52 | 14:52 | 116 113-121 | 1725 | 150 146-156 | 1/2 |
2.00 | 26:54 | 1:07 | 8:56 | 135 118-148 | 1206 | 170 154-174 | 1/0 |
2.13 | 27:52 | 57 | 7:37 | 152 150-154 | 1158 | 177 174-180 | 3/2 |
2.25 | 28:51 | 59 | 7:52 | 154 152-155 | 1210 | 176 172-180 | 2/0 |
2.38 | 29:52 | 1:02 | 8:12 | 153 152-155 | 1255 | 174 172-176 | 0/2 |
2.50 | 30:56 | 1:04 | 8:33 | 152 151-153 | 1300 | 170 168-174 | 0/1 |
2.63 | 33:05 | 2:08 | 17:07 | 130 116-152 | 2226 | 123 108-172 | 2/0 |
2.75 | 34:38 | 1:33 | 12:26 | 121 109-136 | 1504 | 152 112-176 | 2/2 |
2.88 | 35:41 | 1:03 | 8:26 | 144 137-150 | 1214 | 171 168-174 | 2/0 |
3.00 | 36:55 | 1:14 | 9:50 | 150 146-152 | 1476 | 167 126-174 | 0/3 |
3.13 | 37:57 | 1:02 | 8:17 | 150 147-153 | 1243 | 171 168-172 | 0/1 |
3.25 | 39:12 | 1:15 | 9:59 | 152 145-154 | 1517 | 163 122-170 | 2/0 |
3.38 | 41:16 | 2:04 | 16:33 | 125 115-142 | 2070 | 120 114-122 | 2/2 |
3.50 | 42:42 | 1:26 | 11:28 | 129 116-146 | 1480 | 151 116-176 | 2/0 |
3.63 | 43:43 | 1:01 | 8:09 | 151 148-154 | 1231 | 174 172-176 | 0/3 |
3.75 | 44:43 | 1:00 | 7:59 | 155 154-156 | 1238 | 173 170-176 | 1/1 |
3.88 | 45:47 | 1:04 | 8:34 | 155 154-156 | 1328 | 171 170-172 | 2/0 |
4.00 | 46:54 | 1:07 | 8:52 | 153 151-154 | 1357 | 172 168-176 | 1/2 |
4.13 | 49:25 | 2:31 | 20:11 | 128 111-151 | 2583 | 135 118-168 | 2/0 |
4.25 | 50:42 | 1:17 | 10:17 | 128 117-135 | 1317 | 162 160-164 | 0/3 |
4.38 | 51:57 | 1:15 | 10:00 | 139 135-145 | 1391 | 161 158-162 | 0/1 |
4.50 | 53:14 | 1:17 | 10:12 | 145 142-146 | 1479 | 162 160-164 | 3/0 |
4.63 | 54:30 | 1:16 | 10:11 | 141 140-142 | 1437 | 164 162-166 | 1/2 |
4.75 | 55:50 | 1:19 | 10:35 | 142 140-143 | 1502 | 164 162-166 | 0/6 |
4.88 | 56:56 | 1:06 | 8:47 | 140 135-143 | 1230 | 169 164-174 | 0/17 |
5.00 | 58:47 | 1:51 | 14:49 | 127 112-135 | 1881 | 164 122-172 | 7/7 |
5.13 | 1:00:47 | 2:00 | 16:02 | 144 131-153 | 2308 | 138 106-164 | 14/0 |
5.25 | 1:02:16 | 1:29 | 11:49 | 128 117-141 | 1512 | 150 114-170 | 6/0 |
5.38 | 1:03:28 | 1:13 | 9:40 | 144 143-145 | 1392 | 164 164-166 | 1/0 |
5.50 | 1:04:45 | 1:17 | 10:18 | 147 145-151 | 1515 | 164 160-166 | 1/4 |
5.63 | 1:06:13 | 1:28 | 11:45 | 134 123-146 | 1574 | 145 122-168 | 0/1 |
5.75 | 1:07:32 | 1:19 | 10:30 | 139 132-145 | 1460 | 164 162-166 | 3/0 |
5.88 | 1:08:43 | 1:11 | 9:29 | 144 141-146 | 1365 | 165 164-168 | 1/0 |
6.00 | 1:10:00 | 1:16 | 10:12 | 143 140-144 | 1458 | 166 164-168 | 0/7 |
6.13 | 1:11:22 | 1:22 | 10:54 | 128 121-141 | 1396 | 161 122-238 | 0/14 |
6.25 | 1:12:38 | 1:16 | 10:09 | 126 123-135 | 1279 | 167 164-170 | 4/9 |
6.38 | 1:14:34 | 1:56 | 15:32 | 144 136-151 | 2236 | 143 106-166 | 14/0 |
6.50 | 1:16:10 | 1:35 | 12:43 | 129 121-137 | 1641 | 142 110-168 | 7/0 |
6.63 | 1:17:25 | 1:15 | 10:00 | 143 140-145 | 1431 | 164 164-166 | 2/0 |
6.75 | 1:18:39 | 1:14 | 9:53 | 145 143-146 | 1432 | 164 162-166 | 2/3 |
6.87 | 1:20:05 | 1:26 | 11:26 | 134 120-145 | 1533 | 141 122-170 | 0/1 |
7.00 | 1:21:24 | 1:19 | 10:35 | 133 124-136 | 1408 | 165 164-168 | 2/0 |
7.12 | 1:22:36 | 1:12 | 9:37 | 140 136-142 | 1345 | 164 162-164 | 1/0 |
7.25 | 1:23:50 | 1:14 | 9:49 | 145 142-148 | 1422 | 168 162-176 | 0/4 |
7.28 | 1:24:09 | 19 | 9:23 | 149 149-149 | 1399 | 171 170-172 | 0/2 |
Heart
132/156max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 129m,
Range 35m, Flat prediction 1:23:15
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
34 5.0% | 12:15 |
34 6.2% | 13:01 |
See your biggest climbs |
Cadence
155 (242 max)
Stride Length: 90cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 79.1 | 164 | 6.3 | 1:06:32 | 10:30 |
Walk | 20.8 | 119 | 1 | 17:30 | 18:23 |
Still | 0.1 | - | - | 7 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:29 | 9:29 | 55.82 |
5km | 32:58 | 10:37 | 56.10 |
5M | 55:39 | 11:08 | 54.40 |
10km | 1:10:41 | 11:23 | 53.71 |
10M | 1:59:18 | 11:56 | 52.62 |
Half | 2:40:33 | 12:15 | 51.16 |
20M | 4:15:43 | 12:47 | 50.78 |
Mara | 5:44:09 | 13:08 | 50.12 |
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Nice going
Good work xx
😀👍
Well done. True grit!
Tacking on a parkrun great going.