Sat 16th May 2020 at 6:00am by ascoey
Run > Intervals
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Time
51:11
-
Miles 5.25
-
Min/mi 9:45
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Pacing
83%
-
WAVA
47.68
-
Stride(cm)
98
-
Cals
1004
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Cadence
168
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BPM
137
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%MHR
81.2
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B/mi 1338
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Asc(m)
125
-
Hillscore
6
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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
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
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 |
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
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 |
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