Tue 12th May 2020 at 8:00am by Abi G

Run > Intervals
  • Time
    48:01
  • Miles
    6.21
  • Min/mi
    7:44
  • Pacing
    70%
  • WAVA
    65.09
  • Stride(cm)
    113
  • Cals
    604
  • Cadence
    185
  • BPM
    150
  • %MHR
    81.2
  • B/mi
    1161
  • Asc(m)
    95
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

16min ish warm up
10 x 30s effort, 60s easy recovery
16min ish warm down

Lovely morning. I was going to stop at 5.5 miles but ran around the base to round up to 10k.

Split Summary
===
1) 1m - 8:06(8:06/m) 131/156bpm 89cal 7.4/8.97mph
2) 0.99m - 8:07(8:10/m) 147/159bpm 104cal 7.35/8.43mph
3) 0.08m - 30(6:18/m) 109/117bpm 2cal 9.53/10.35mph
4) 0.12m - 1:00(8:02/m) 127/143bpm 8cal 7.47/8.68mph
5) 0.06m - 30(7:43/m) 150/155bpm 6cal 7.78/7.81mph
6) 0.13m - 1:00(7:42/m) 152/155bpm 13cal 7.8/7.91mph
7) 0.08m - 30(6:35/m) 152/157bpm 6cal 9.12/9.85mph
8) 0.13m - 1:00(7:47/m) 154/158bpm 13cal 7.7/9.14mph
9) 0.08m - 30(6:01/m) 155/158bpm 6cal 9.96/10.31mph
10) 0.12m - 1:00(8:14/m) 155/159bpm 13cal 7.28/9.56mph
11) 0.08m - 30(6:22/m) 155/158bpm 6cal 9.43/10.6mph
12) 0.12m - 1:00(8:17/m) 160/162bpm 14cal 7.24/9.62mph
13) 0.07m - 30(6:48/m) 158/162bpm 7cal 8.83/8.79mph
14) 0.12m - 1:00(8:21/m) 165/167bpm 14cal 7.19/8.72mph
15) 0.08m - 30(6:29/m) 165/168bpm 7cal 9.25/10.31mph
16) 0.12m - 1:00(8:01/m) 164/167bpm 14cal 7.49/9.66mph
17) 0.07m - 30(7:21/m) 166/171bpm 7cal 8.17/9.5mph
18) 0.12m - 1:00(8:31/m) 171/176bpm 15cal 7.05/8.56mph
19) 0.06m - 30(8:00/m) 169/170bpm 7cal 7.5/6.93mph
20) 0.14m - 1:00(7:14/m) 169/172bpm 14cal 8.29/7.16mph
21) 0.08m - 30(6:08/m) 166/171bpm 7cal 9.78/10.37mph
22) 0.11m - 1:00(8:54/m) 164/165bpm 14cal 6.75/9.91mph
23) 1m - 7:38(7:38/m) 155/166bpm 101cal 7.85/11.04mph
24) 1m - 7:35(7:35/m) 156/168bpm 97cal 7.92/9.35mph
25) 0.23m - 1:34(6:49/m) 157/164bpm 20cal 8.8/9.14mph
8:06 8:07 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 7:38 7:35 1:34
Pin Map
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0mi in 0

Pace

11% 2% 6% 32% 39% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 44 44 +14 11:47 112 89-124 1319 172 156-178 0/0
0.13 1:19 35 9:15 123 121-125 1138 176 176-176 0/1
0.19 1:49 30 7:54 123 121-125 972 176 176-176 0/0
0.25 2:18 30 7:52 125 123-128 984 178 176-178 0/1
0.31 2:48 30 7:57 124 121-125 986 175 174-176 0/2
0.38 3:20 32 8:37 125 121-130 1077 177 174-184 0/2
0.44 3:53 33 8:47 128 124-130 1124 179 178-180 3/0
0.50 4:21 28 7:32 130 130-130 979 178 176-182 1/1
0.56 4:51 30 7:53 130 127-133 1026 180 176-182 0/1
0.63 5:23 32 8:28 130 127-134 1101 181 178-184 0/0
0.69 6:14 51 +21 13:39 132 131-135 1801 183 178-194 1/0
0.75 6:42 28 7:27 136 131-138 1013 183 178-186 0/3
0.81 7:11 29 7:50 143 137-150 1119 179 176-182 0/4
0.88 7:42 30 8:06 149 147-151 1207 182 178-182 0/4
0.94 8:24 42 +13 11:16 148 145-156 1666 179 176-186 0/3
1.00 8:55 31 8:13 152 150-153 1248 184 182-186 1/0
1.06 9:26 32 8:26 152 149-154 1281 184 182-186 0/0
1.13 9:57 31 8:11 150 148-152 1228 183 180-184 1/0
1.19 10:26 29 7:40 149 147-151 1142 181 176-184 0/1
1.25 10:57 31 8:19 147 143-151 1223 183 180-184 0/2
1.31 11:29 33 8:40 145 143-148 1257 184 182-186 2/0
1.38 11:59 29 7:48 155 151-158 1209 183 180-186 0/0
1.44 12:28 29 7:50 154 153-155 1207 183 178-186 1/0
1.50 13:04 36 +5 9:44 154 151-159 1498 183 182-186 0/0
1.56 13:34 30 7:56 154 153-155 1222 184 180-186 0/1
1.63 14:04 30 8:03 155 152-157 1247 183 180-186 1/0
1.69 14:45 41 +11 10:52 144 138-154 1565 185 182-186 0/2
1.75 15:16 31 8:14 136 135-139 1119 185 182-188 0/0
1.81 15:50 34 9:05 139 135-141 1263 184 182-186 0/0
1.88 16:31 41 +14 11:02 141 139-145 1555 185 174-190 1/0
1.94 17:02 31 8:13 145 143-146 1192 184 182-188 0/0
2.00 18:34 1:32 +1:06 24:27 121 95-155 2958 184 182-188 0/2
2.06 19:02 28 7:30 110 100-115 826 193 188-196 2/0
2.13 19:59 57 +29 15:08 116 111-122 1755 188 186-190 3/0
2.19 20:31 32 8:32 135 123-141 1151 185 182-188 4/0
2.25 20:59 28 7:31 148 142-154 1113 190 186-192 3/0
2.31 21:29 30 8:00 153 151-155 1224 188 180-192 1/0
2.38 21:58 29 7:42 152 150-154 1171 183 182-186 0/0
2.44 22:23 25 6:46 150 149-152 1015 190 182-196 0/0
2.50 22:54 31 8:12 155 151-158 1270 189 180-194 2/0
2.56 23:19 25 6:39 155 152-156 1032 183 176-188 0/3
2.63 23:45 26 6:52 154 153-157 1057 186 176-192 0/1
2.69 24:09 24 6:30 157 155-159 1021 192 188-194 0/3
2.75 24:43 34 8:57 155 152-157 1388 182 176-186 0/0
2.81 25:11 28 7:27 154 153-155 1147 182 180-186 0/2
2.88 25:34 23 6:11 155 153-158 959 191 182-194 1/0
2.94 26:06 32 8:38 161 158-162 1389 185 180-194 1/0
3.00 26:35 29 7:48 158 156-161 1232 186 186-188 1/0
3.06 27:01 26 6:49 159 156-162 1085 193 186-196 1/0
3.13 27:31 30 7:59 165 163-166 1316 186 180-196 1/0
3.19 28:03 32 8:29 164 163-165 1392 184 182-186 2/0
3.25 28:27 24 6:30 164 162-167 1067 191 182-196 1/0
3.31 28:55 28 7:31 163 161-166 1226 187 180-194 0/1
3.38 29:24 29 7:42 165 163-165 1272 183 180-186 1/0
3.44 29:53 29 7:45 164 161-166 1270 189 182-192 2/0
3.50 30:22 28 7:33 171 167-175 1291 188 180-196 2/0
3.56 30:54 33 8:41 171 169-172 1486 184 180-186 3/0
3.63 31:28 34 8:59 168 167-169 1510 190 182-196 0/0
3.69 31:53 25 6:46 169 167-172 1142 190 178-196 0/2
3.75 32:22 29 7:47 169 166-171 1315 184 180-186 0/2
3.81 32:54 31 +7 8:19 169 162-171 1406 184 158-198 0/0
3.88 33:19 25 6:40 164 162-166 1092 194 184-200 0/0
3.94 33:53 35 9:13 164 163-165 1510 184 180-186 2/0
4.00 34:21 28 7:21 165 165-166 1212 189 182-202 2/0
4.06 34:44 23 6:07 163 160-166 998 198 194-202 2/0
4.13 35:45 1:02 +29 16:26 155 150-160 2546 187 186-188 0/1
4.19 36:23 38 10:11 154 149-162 1569 185 182-188 0/2
4.25 36:48 25 6:37 150 148-152 993 183 180-186 0/2
4.31 37:11 22 6:00 149 148-150 893 183 182-186 0/1
4.38 37:50 39 +11 10:29 148 144-150 1552 187 186-190 0/0
4.44 38:23 33 8:43 150 147-153 1307 186 182-192 2/0
4.50 38:54 31 8:18 157 154-158 1303 183 182-186 2/0
4.56 39:22 28 7:28 157 156-158 1173 184 182-186 2/0
4.62 39:51 29 7:40 157 156-158 1203 185 180-188 0/2
4.69 40:20 29 7:44 159 157-160 1229 184 182-188 0/2
4.75 40:47 27 7:12 158 156-159 1138 178 176-182 0/2
4.81 41:14 28 7:22 154 152-156 1136 185 180-188 0/3
4.87 41:44 30 8:04 158 155-161 1275 186 180-190 1/0
4.94 42:13 29 7:39 160 158-164 1224 185 182-188 0/0
5.00 42:43 30 7:54 158 158-159 1247 184 182-186 0/1
5.06 43:11 28 7:33 158 157-160 1193 183 180-188 0/2
5.12 43:45 34 8:59 156 152-162 1400 185 180-188 0/1
5.19 44:15 30 7:56 156 154-158 1238 186 184-188 3/0
5.25 45:02 48 +20 12:40 160 158-162 2028 187 182-190 2/0
5.31 45:30 28 7:29 154 152-157 1152 189 186-190 0/0
5.38 45:57 27 7:17 158 153-162 1151 187 186-188 0/0
5.44 46:24 27 7:06 163 162-165 1156 189 184-190 1/0
5.50 46:52 28 7:27 166 163-168 1238 187 184-188 1/0
5.56 48:04 1:12 +47 19:20 147 134-167 2841 186 182-190 0/0
5.63 48:34 29 7:48 141 137-145 1100 188 188-188 0/1
5.69 49:04 30 8:02 151 148-153 1214 186 182-188 0/2
5.75 49:32 28 7:26 154 153-156 1144 186 184-188 1/0
5.81 50:01 29 7:50 156 154-158 1221 186 180-190 1/1
5.88 50:30 29 7:45 160 158-161 1241 186 182-188 2/0
5.94 51:16 46 +20 12:17 158 154-160 1940 186 182-190 0/0
6.00 51:42 26 6:54 152 147-159 1050 187 184-190 0/2
6.06 52:06 24 6:28 152 150-155 984 187 184-190 1/1
6.13 52:33 26 7:04 157 154-160 1108 187 182-190 3/0
6.19 52:58 26 6:50 162 160-164 1108 188 184-190 0/1
6.21 53:07 9 7:59 164 163-164 1308 188 188-188 0/0

Heart

150/175max
  • Show Beats/Mile

Elevation

Asc 95m, Range 27m, Flat prediction 47:40
Elevation Graph
Biggest Climbs (m) Min/mi
19 2.7% 8:38
11 3.0% 7:41
10 1.5% 7:32
See your biggest climbs

Cadence

185 (202 max) Stride Length: 113cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.3 184 6.2 48:08 8:28
Walk 1.1 127 0 38 INF:00:00
Pause 7.6 - - 4:21 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:43 53.57% More
800m 3:34 7:10 55.43% More
1km 4:30 7:14 57.31% More
Mile 7:22 7:22 59.55% More
5k 24:36 7:55 62.29% More
5 miles 42:23 8:29 58.97% More

Predictions

Dist Time Per Mile WAVA
1M 6:56 6:56 63.25
5km 23:03 7:25 66.47
5M 38:10 7:38 65.48
10km 48:03 7:44 65.11
10M 1:19:34 7:57 64.61
Half 1:45:56 8:05 63.29
20M 2:45:53 8:18 63.41
Mara 3:40:52 8:26 62.95
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