Sat 16th May 2020 at 6:00am by ascoey

Run > Intervals

  • Time
    51:11
  • Miles
    5.25
  • Min/mi
    9:45
  • Pacing
    83%
  • WAVA
    47.68
  • Stride(cm)
    98
  • Cals
    1004
  • Cadence
    168
  • BPM
    137
  • %MHR
    81.2
  • B/mi
    1338
  • Asc(m)
    125
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Well, it's not really intervals but there are 3x.025 mile efforts here in an attempt to get a max heart rate but it only made it 158! Might be better to do it after a longer lead in.

Perhaps I need to go for longer on the hill - but at that pace I was not going to hold it much longer!!!

On that note, the ave pace for the splits of 7:28, 7:20 and 7:32 is pretty pleasing!

Split Summary
===
1) 1.13m - 11:01(9:47/m) 126/167bpm 196cal 6.13/27.99mph
2) 0.25m - 1:51(7:28/m) 143/151bpm 39cal 8.03/7.78mph
3) 0.26m - 2:40(10:19/m) 136/150bpm 53cal 5.82/7.74mph
4) 0.25m - 1:49(7:20/m) 145/155bpm 38cal 8.17/8.64mph
5) 0.25m - 2:42(10:36/m) 140/153bpm 55cal 5.66/7.74mph
6) 0.25m - 1:52(7:32/m) 146/158bpm 40cal 7.97/7.56mph
7) 2.87m - 29:16(10:11/m) 141/158bpm 583cal 5.89/7.53mph
11:01 1:51 2:40 1:49 2:42 1:52 29:16

Pace

6% 9% 17% 47% 7% 13%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 43 43 11:21 85 67-108 964 161 160-164 1/0
0.13 1:26 44 11:42 115 110-121 1345 161 158-172 0/1
0.19 2:05 39 10:21 118 113-125 1222 164 162-168 0/1
0.25 2:42 37 9:48 120 114-123 1176 165 164-168 1/3
0.31 3:18 36 9:36 125 122-128 1200 168 162-174 2/0
0.38 3:54 36 9:35 121 114-125 1159 164 158-166 0/2
0.44 4:34 40 10:37 124 122-127 1316 164 162-168 0/2
0.50 5:10 36 9:37 121 120-122 1165 166 162-170 0/5
0.56 5:44 34 9:06 129 123-138 1173 165 162-170 1/1
0.63 6:17 33 8:48 151 138-164 1330 166 162-172 0/8
0.69 6:51 34 9:01 165 163-165 1489 167 162-170 0/2
0.75 7:28 37 9:53 142 123-167 1403 164 160-174 1/1
0.81 8:01 33 8:53 126 124-127 1119 165 160-168 0/4
0.88 8:38 37 9:58 128 125-130 1276 166 164-170 1/1
0.94 9:15 36 9:36 131 129-133 1258 164 162-168 0/1
1.00 9:50 36 9:29 128 126-130 1213 166 164-170 1/1
1.06 10:25 35 9:23 132 131-132 1239 167 162-170 0/0
1.13 11:00 35 9:20 130 128-131 1213 166 164-170 0/0
1.19 11:30 29 7:51 137 134-141 1075 182 178-186 1/1
1.25 11:57 27 7:17 143 142-146 1041 187 182-190 0/1
1.31 12:24 27 7:09 147 142-150 1052 188 184-194 3/0
1.38 12:57 33 8:48 148 144-150 1303 185 182-198 4/0
1.44 13:36 39 10:22 141 141-142 1462 164 162-166 0/3
1.50 14:13 37 9:49 136 133-138 1335 163 160-168 0/4
1.56 14:50 37 9:57 132 130-133 1313 166 162-174 0/1
1.63 15:28 39 10:16 131 129-132 1346 166 158-172 1/0
1.69 15:57 28 7:33 134 132-138 1011 178 158-188 0/1
1.75 16:23 26 7:03 142 140-145 1000 188 182-194 1/1
1.81 16:50 27 7:18 150 147-152 1094 187 182-190 2/0
1.88 17:20 29 7:51 153 153-154 1201 188 184-192 4/0
1.94 18:03 43 11:33 150 145-153 1732 167 158-192 0/2
2.00 18:41 38 10:07 141 137-144 1426 162 158-170 0/4
2.06 19:18 37 9:48 134 133-135 1312 164 160-168 0/1
2.13 19:57 40 10:34 133 131-134 1404 167 158-174 1/0
2.19 20:27 30 7:56 135 131-140 1071 179 158-190 0/1
2.25 20:55 28 7:21 143 141-146 1050 186 184-188 0/1
2.31 21:23 28 7:30 152 149-154 1139 184 180-192 3/0
2.38 21:52 30 7:54 156 155-158 1232 186 184-188 3/0
2.44 22:47 55 14:35 149 142-158 2173 137 102-188 0/2
2.50 23:23 36 9:28 137 135-140 1298 162 160-166 0/3
2.56 23:59 37 9:45 134 132-135 1306 165 162-170 0/2
2.63 24:37 38 10:00 132 131-133 1321 165 164-166 2/0
2.69 25:14 38 10:05 137 135-139 1381 168 162-174 1/0
2.75 25:52 38 10:01 138 137-139 1383 167 164-172 1/0
2.81 26:30 38 10:01 139 138-140 1392 165 162-170 1/1
2.88 27:07 38 10:05 141 139-143 1421 166 162-172 2/0
2.94 27:45 37 9:56 141 139-142 1400 166 162-172 1/0
3.00 28:23 39 10:18 140 139-140 1441 167 164-174 3/1
3.06 29:02 38 10:12 142 141-143 1449 168 166-170 1/0
3.13 29:38 36 9:41 143 142-145 1384 169 166-176 1/1
3.19 30:17 39 10:27 145 143-148 1516 170 168-176 2/0
3.25 31:02 45 12:04 148 147-149 1787 166 164-170 3/0
3.31 31:39 37 9:55 149 148-149 1478 167 162-174 4/0
3.38 32:18 38 10:10 150 149-150 1524 168 164-174 1/0
3.44 32:55 37 9:52 150 149-151 1480 166 164-168 3/0
3.50 33:34 40 10:33 147 144-149 1551 165 162-168 1/1
3.56 34:13 39 10:23 141 139-143 1464 168 164-172 0/2
3.63 34:53 40 10:34 143 141-144 1511 169 164-174 4/0
3.69 35:25 32 8:39 143 143-144 1236 170 164-178 2/0
3.75 36:01 36 9:32 144 142-145 1373 169 168-170 1/0
3.81 36:39 38 10:13 141 139-142 1440 166 164-172 0/2
3.88 37:16 37 9:51 138 135-139 1360 165 162-166 0/5
3.94 37:52 36 9:36 132 130-133 1267 167 164-170 0/3
4.00 38:28 36 9:38 132 130-133 1271 167 164-174 0/2
4.06 39:07 39 10:20 135 132-136 1395 171 164-178 1/1
4.13 39:44 37 9:44 139 136-142 1354 167 166-172 2/0
4.19 40:23 39 10:31 142 139-145 1493 170 166-172 2/0
4.25 41:03 40 10:39 149 146-150 1588 166 162-170 5/0
4.31 41:42 39 10:18 148 146-149 1524 168 166-170 2/2
4.38 42:22 41 10:50 147 145-149 1593 168 164-176 2/0
4.44 43:02 40 10:37 142 139-144 1509 164 162-168 0/2
4.50 43:39 37 9:50 137 136-138 1348 162 160-166 0/5
4.56 44:15 36 9:44 132 130-133 1285 166 162-170 0/2
4.62 44:52 37 9:50 131 131-132 1288 167 164-170 0/1
4.69 45:30 38 10:07 138 134-141 1395 171 168-176 4/0
4.75 46:08 38 10:02 144 142-146 1445 169 164-174 2/0
4.81 47:23 1:15 +36 19:59 143 135-148 2857 168 166-172 5/0
4.87 48:04 41 10:54 139 135-142 1516 169 162-174 4/0
4.94 48:41 38 10:05 143 141-145 1441 164 160-166 0/3
5.00 49:18 37 9:48 140 138-141 1373 167 164-170 0/1
5.06 49:55 37 9:46 139 138-141 1356 166 164-168 0/2
5.12 50:30 36 9:31 137 135-140 1303 166 164-168 0/2
5.19 51:09 39 10:21 138 136-139 1428 168 164-176 2/0
5.25 51:47 37 9:59 139 138-140 1388 163 156-168 1/0

Heart

137/167max
  • Show Beats/Mile

Elevation

Asc 125m, Range 37m, Flat prediction 49:40
Elevation Graph
Biggest Climbs (m) Min/mi
24 2.6% 10:18
19 4.4% 12:31
13 3.6% 10:20
See your biggest climbs

Cadence

168 (198 max) Stride Length: 98cm Run: 99.1% Walk: 0.9%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:51 7:27 43.64% More
800m 4:14 8:31 44.58% More
1km 5:18 8:32 46.41% More
Mile 8:42 8:42 48.24% More
5k 29:21 9:27 48.61% More
5 miles 49:03 9:49 47.33% More

Predictions

Dist Time Per Mile WAVA
1M 8:21 8:21 50.23
5km 28:50 9:17 49.49
5M 48:31 9:42 47.84
10km 1:01:33 9:54 47.08
10M 1:43:34 10:21 46.22
Half 2:19:09 10:37 45.16
20M 3:41:03 11:03 45.04
Mara 4:57:00 11:20 44.70

Bespoke Fields

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