Thu 14th May 2020 at 11:00am by Abi G

Run > Intervals
  • Time
    55:00
  • Miles
    7.05
  • Min/mi
    7:48
  • Pacing
    75%
  • WAVA
    64.94
  • Stride(cm)
    112
  • Cals
    700
  • Cadence
    185
  • BPM
    150
  • %MHR
    81.3
  • B/mi
    1174
  • Asc(m)
    107
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

15min warm up

5 X 1min tempo, 1min faster! 3min easy

15min warm down

Quite enjoyed it, tough at times.

Split Summary
===
1) 1m - 8:15(8:15/m) 129/142bpm 87cal 7.27/8.12mph
2) 0.86m - 6:47(7:55/m) 144/152bpm 84cal 7.57/8.45mph
3) 0.14m - 1:00(7:11/m) 142/159bpm 11cal 8.35/8.45mph
4) 0.14m - 1:00(7:00/m) 160/164bpm 14cal 8.58/9.81mph
5) 0.35m - 3:00(8:34/m) 138/152bpm 32cal 7/9.73mph
6) 0.14m - 1:00(7:08/m) 153/155bpm 13cal 8.41/8.54mph
7) 0.15m - 1:00(6:30/m) 156/160bpm 13cal 9.24/10mph
8) 0.38m - 3:00(7:53/m) 154/162bpm 40cal 7.61/9.48mph
9) 0.14m - 1:00(7:11/m) 162/165bpm 14cal 8.35/8.31mph
10) 0.14m - 1:00(7:00/m) 168/171bpm 14cal 8.58/8.62mph
11) 0.36m - 3:00(8:18/m) 158/171bpm 41cal 7.23/8.85mph
12) 0.14m - 1:00(7:02/m) 160/163bpm 14cal 8.52/10.44mph
13) 0.15m - 1:00(6:44/m) 169/177bpm 14cal 8.91/10.83mph
14) 0.37m - 3:00(8:06/m) 154/177bpm 39cal 7.41/10.75mph
15) 0.16m - 1:00(6:27/m) 158/162bpm 13cal 9.31/10.71mph
16) 0.16m - 1:00(6:12/m) 167/170bpm 14cal 9.68/10.23mph
17) 0.39m - 3:00(7:38/m) 156/169bpm 39cal 7.85/9.39mph
18) 1m - 8:02(8:02/m) 158/166bpm 108cal 7.46/8.85mph
19) 0.88m - 6:56(7:54/m) 161/168bpm 96cal 7.59/8.95mph
8:15 6:47 1:00 1:00 3:00 1:00 1:00 3:00 1:00 1:00 3:00 1:00 1:00 3:00 1:00 1:00 3:00 8:02 6:56
Pin Map
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0mi in 0

Pace

9% 1% 6% 32% 42% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 57 57 7:36 106 78-117 806 178 164-184 0/3
0.25 2:02 1:05 8:40 127 117-135 1101 178 176-184 4/0
0.38 3:02 1:00 8:03 134 129-137 1079 179 176-182 0/4
0.50 4:03 1:01 8:06 129 127-132 1044 180 176-184 0/3
0.63 5:11 1:08 9:01 126 123-132 1135 181 176-186 4/1
0.75 6:08 57 7:37 137 131-141 1043 184 182-186 1/2
0.88 7:10 1:02 8:14 136 132-139 1120 184 180-184 1/0
1.00 8:14 1:05 8:38 134 129-138 1156 183 182-186 1/6
1.13 9:16 1:02 8:15 144 136-149 1188 183 180-184 4/0
1.25 10:14 58 7:44 144 140-151 1114 183 182-186 0/1
1.38 11:14 1:00 8:01 142 140-144 1138 183 182-188 1/4
1.50 12:14 1:00 7:57 141 139-143 1122 184 182-190 0/4
1.63 13:20 1:06 +7 8:51 142 139-146 1256 185 182-188 0/3
1.75 14:22 1:02 8:12 144 141-148 1182 184 180-190 3/1
1.88 15:48 1:26 +31 11:29 146 134-152 1677 186 182-194 2/0
2.00 16:41 53 7:06 145 130-160 1029 188 184-190 4/0
2.13 18:00 1:19 +25 10:29 161 152-164 1688 184 94-194 1/1
2.25 19:47 1:47 +39 14:15 136 119-153 1938 175 88-200 1/1
2.38 20:48 1:01 8:10 133 125-143 1085 184 182-190 2/2
2.50 21:49 1:01 8:10 148 142-152 1208 186 182-190 2/0
2.63 22:43 54 7:10 153 152-155 1096 185 180-190 0/4
2.75 23:30 48 6:20 156 151-160 988 193 188-196 0/2
2.88 24:27 57 7:36 159 154-162 1209 185 182-194 0/5
3.00 25:26 58 7:45 151 150-154 1171 185 182-188 3/3
3.13 26:26 1:01 8:05 154 152-156 1245 187 184-188 2/0
3.25 27:22 56 7:25 160 156-165 1187 188 184-192 2/0
3.38 28:16 54 7:12 166 164-169 1195 192 188-196 5/0
3.50 29:29 1:13 +17 9:46 166 155-171 1622 189 182-196 1/3
3.63 30:30 1:00 8:03 160 155-166 1289 187 182-192 3/0
3.75 31:31 1:01 8:12 156 155-158 1279 184 178-190 0/3
3.88 32:27 56 7:31 155 152-163 1165 184 178-190 3/3
4.00 33:26 59 7:52 164 161-170 1289 192 188-198 5/0
4.13 34:40 1:14 +26 9:50 171 158-177 1682 194 186-200 0/2
4.25 35:37 57 7:34 154 149-162 1164 187 182-188 0/1
4.38 36:37 1:00 7:58 150 148-153 1194 185 182-190 2/5
4.50 37:56 1:19 +17 10:34 155 152-161 1638 190 186-194 3/0
4.63 38:46 50 6:39 159 154-162 1056 193 188-196 1/1
4.75 39:31 46 6:05 168 163-170 1023 194 190-196 1/4
4.88 40:28 57 7:36 166 161-169 1262 188 178-196 0/4
5.00 41:48 1:20 +22 10:37 153 146-165 1625 187 182-190 0/4
5.13 42:44 56 7:28 153 151-154 1141 183 178-188 0/5
5.25 43:42 58 7:45 150 147-153 1163 185 182-188 0/2
5.38 44:37 55 7:19 154 150-159 1128 185 182-188 0/2
5.50 45:36 58 7:48 159 158-161 1239 185 178-188 1/1
5.63 46:52 1:17 +14 10:13 158 153-160 1615 187 182-190 1/0
5.75 47:55 1:02 8:19 156 152-162 1297 187 182-190 4/0
5.88 48:59 1:04 8:33 164 161-166 1402 183 182-184 3/0
6.00 50:21 1:22 +23 10:55 158 151-165 1725 188 178-192 3/0
6.13 51:21 1:00 8:01 158 154-160 1266 187 182-190 2/0
6.25 52:20 59 7:55 163 160-165 1291 186 184-190 4/0
6.38 53:27 1:07 +7 8:57 160 157-164 1431 186 182-190 1/2
6.50 54:28 1:01 8:08 158 155-163 1284 185 180-190 2/2
6.63 55:26 58 7:42 162 156-166 1247 185 182-190 2/0
6.75 56:30 1:04 8:36 159 155-162 1366 184 176-192 2/3
6.87 57:39 1:09 +14 9:11 157 155-164 1442 184 114-194 2/0
7.00 58:39 1:00 7:57 164 160-168 1305 187 182-190 3/0
7.05 59:04 25 8:02 164 164-165 1318 188 188-190 0/1

Heart

150/177max
  • Show Beats/Mile

Elevation

Asc 107m, Range 24m, Flat prediction 53:22
Elevation Graph
Biggest Climbs (m) Min/mi
20 1.6% 9:04
13 1.6% 7:37
10 1.5% 8:40
See your biggest climbs

Cadence

185 (200 max) Stride Length: 112cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.4 185 7 54:58 8:11
Walk 2.2 98 0 1:20 4:33:12
Pause 4.5 - - 2:46 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:16 57.33% More
800m 3:32 7:06 55.96% More
1km 4:33 7:19 56.67% More
Mile 7:18 7:18 60.03% More
5k 24:36 7:55 62.27% More
5 miles 41:30 8:18 60.23% More
10k 52:01 8:22 60.14% More

Predictions

Dist Time Per Mile WAVA
1M 6:56 6:56 63.25
5km 23:05 7:26 66.38
5M 38:13 7:39 65.40
10km 48:07 7:45 65.02
10M 1:19:40 7:58 64.53
Half 1:46:04 8:06 63.21
20M 2:46:06 8:18 63.32
Mara 3:41:09 8:26 62.87
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