Thu 4th Jun 2020 at 2:00pm by AndyS

Run > Intervals
  • Time
    55:03
  • Miles
    4.85
  • Min/mi
    11:21
  • Pacing
    73%
  • WAVA
    43.69
  • Stride(cm)
    90
  • Cals
    680
  • Cadence
    158
  • BPM
    135
  • %MHR
    84.7
  • B/mi
    1538
  • Asc(m)
    85
  • Surface
    Road

Notes & Comments

Virtual Sir John McDougall Gardens intervals
(In Millwall park, because it's flatter!)
10:00 walk/jog WU
5x(R800m,W3:00) 4:28,4:42,4:39,4:35,4:35
walk/jog CD

Split Summary
===
1) 0.62m - 7:22(11:51/m) 127/145bpm 91cal 5.06/6.97mph
2) 0.24m - 2:35(10:40/m) 133/149bpm 32cal 5.63/7.24mph
3) 0.5m - 4:28(8:59/m) 153/157bpm 70cal 6.68/8.68mph
4) 0.17m - 3:00(18:07/m) 120/155bpm 29cal 3.31/6.74mph
5) 0.5m - 4:42(9:28/m) 145/156bpm 69cal 6.34/7.12mph
6) 0.18m - 3:00(16:21/m) 121/153bpm 27cal 3.67/6.53mph
7) 0.5m - 4:39(9:21/m) 147/154bpm 68cal 6.41/7.56mph
8) 0.19m - 3:00(15:59/m) 122/154bpm 28cal 3.76/5.93mph
9) 0.5m - 4:35(9:13/m) 148/155bpm 67cal 6.51/7.14mph
10) 0.19m - 3:00(15:46/m) 123/154bpm 26cal 3.81/6.16mph
11) 0.5m - 4:35(9:14/m) 149/156bpm 68cal 6.5/7.47mph
12) 0.17m - 3:04(18:13/m) 123/155bpm 26cal 3.29/6.43mph
13) 0.6m - 7:02(11:38/m) 133/148bpm 79cal 5.16/6.89mph
7:22 2:35 4:28 3:00 4:42 3:00 4:39 3:00 4:35 3:00 4:35 3:04 7:02

Pace

17% 10% 3% 13% 44% 14%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 38 38 10:11 115 93-132 1172 181 174-184 2/0
0.13 1:29 51 13:29 133 124-139 1794 134 116-182 1/1
0.19 2:19 50 13:22 115 109-124 1538 141 102-184 1/1
0.25 2:54 35 9:15 131 122-138 1211 184 182-186 2/1
0.31 3:30 36 9:40 142 139-145 1374 174 104-188 0/1
0.38 4:30 1:00 16:07 123 110-142 1982 120 118-124 1/0
0.44 5:07 36 9:41 123 110-132 1191 175 120-186 1/1
0.50 5:42 35 9:24 139 132-142 1306 183 182-184 0/1
0.56 6:27 45 11:56 141 133-144 1683 146 108-186 1/0
0.63 7:26 59 15:48 117 111-130 1849 121 118-130 0/2
0.69 8:04 38 10:09 120 113-131 1218 174 122-188 1/2
0.75 8:42 38 10:05 141 132-148 1422 173 118-190 2/0
0.81 9:30 48 12:50 138 128-149 1771 145 114-186 0/3
0.88 10:02 32 8:37 137 131-142 1180 186 184-190 1/2
0.94 10:33 31 8:18 149 143-153 1237 189 186-190 0/1
1.00 11:06 33 8:48 153 151-155 1347 187 186-188 2/2
1.06 11:41 35 9:13 154 153-157 1419 185 184-188 2/1
1.13 12:16 35 9:19 155 154-156 1445 185 184-186 0/1
1.19 12:50 34 9:06 154 152-155 1401 186 184-190 0/1
1.25 13:23 33 8:48 155 153-156 1363 185 180-188 0/0
1.31 13:58 35 9:24 155 153-157 1458 183 178-188 0/1
1.38 14:34 36 9:40 154 151-157 1489 175 104-188 3/1
1.44 15:55 1:20 21:27 129 116-154 2766 114 96-136 0/3
1.50 16:59 1:05 17:13 109 105-116 1877 117 110-138 1/2
1.56 17:46 46 12:20 111 106-124 1369 148 116-188 1/1
1.63 18:21 35 9:23 134 124-143 1257 186 184-188 1/1
1.69 18:56 36 9:28 146 143-148 1383 184 182-186 0/0
1.75 19:31 35 9:12 149 146-151 1371 186 184-188 0/0
1.81 20:04 34 8:56 152 151-154 1359 186 182-188 1/0
1.88 20:40 36 9:31 151 149-154 1436 183 180-186 0/1
1.94 21:15 34 9:10 154 151-155 1412 184 178-188 4/1
2.00 21:55 40 10:44 149 144-156 1598 160 118-188 0/2
2.06 22:45 50 13:20 145 131-153 1932 134 112-186 1/1
2.13 23:47 1:02 16:32 120 114-131 1985 118 94-128 1/1
2.19 24:49 1:02 16:34 111 108-114 1839 119 114-124 0/1
2.25 25:30 41 10:51 113 104-127 1227 158 116-190 1/1
2.31 26:02 33 8:44 138 128-146 1205 188 186-190 0/0
2.38 26:37 34 9:12 149 146-152 1370 183 178-186 1/0
2.44 27:12 35 9:22 151 149-152 1414 184 180-186 1/1
2.50 27:46 35 9:12 152 150-154 1399 185 182-186 1/1
2.56 28:23 36 9:40 152 151-154 1468 183 182-184 1/2
2.63 29:00 37 9:52 151 150-153 1491 182 178-184 1/1
2.69 29:36 37 9:49 152 149-154 1492 183 178-186 1/1
2.75 30:29 52 13:55 146 132-154 2032 133 104-182 0/1
2.81 31:29 1:01 16:12 121 112-131 1961 116 114-120 0/1
2.88 32:30 1:00 16:04 110 107-113 1767 119 114-136 1/0
2.94 33:10 41 10:49 115 104-133 1243 164 114-188 1/0
3.00 33:43 33 8:48 140 133-146 1232 186 186-188 1/1
3.06 34:16 32 8:37 149 146-152 1284 187 186-188 1/2
3.13 34:51 35 9:23 152 151-153 1427 183 180-186 1/1
3.19 35:26 36 9:30 152 151-154 1443 184 182-186 2/1
3.25 36:03 36 9:41 153 151-154 1482 184 182-186 2/1
3.31 36:38 35 9:24 153 152-154 1439 186 184-190 0/0
3.38 37:13 35 9:27 154 152-155 1455 185 182-186 1/1
3.44 38:06 53 14:09 145 132-154 2051 128 112-184 1/0
3.50 39:06 59 15:50 121 115-134 1916 119 114-128 0/1
3.56 40:05 59 15:51 111 107-117 1759 119 116-142 3/0
3.63 40:44 39 10:19 116 105-135 1197 162 116-190 0/4
3.69 41:16 32 8:32 141 133-149 1204 187 186-188 1/1
3.75 41:51 35 9:14 150 148-151 1386 184 182-186 2/0
3.81 42:27 36 9:37 152 150-156 1461 185 182-188 1/1
3.88 43:03 36 9:37 153 151-156 1472 183 182-184 1/1
3.94 43:37 34 9:03 152 151-153 1377 185 182-190 0/1
4.00 44:12 36 9:31 154 153-155 1465 183 180-186 1/0
4.06 44:49 37 9:45 154 152-156 1501 182 178-184 0/0
4.13 45:43 54 14:21 146 134-155 2096 136 102-186 3/0
4.19 46:51 1:08 18:08 120 110-133 2176 115 102-130 3/3
4.25 48:05 1:14 19:49 110 103-116 2179 111 80-176 2/1
4.31 48:43 39 10:16 121 108-134 1243 181 176-198 1/1
4.38 49:24 40 10:48 141 135-143 1522 181 116-212 1/0
4.44 49:59 35 9:25 146 141-148 1374 184 182-192 0/1
4.50 50:54 55 14:38 137 117-147 2004 120 94-184 1/1
4.56 51:34 40 10:34 124 115-133 1310 169 116-186 0/0
4.62 52:10 36 9:34 137 132-140 1310 183 180-190 0/2
4.69 52:46 36 9:44 143 139-145 1392 181 178-184 0/1
4.75 53:33 47 12:37 142 132-148 1792 143 116-182 2/0
4.81 54:40 1:07 17:45 120 113-132 2131 128 90-182 1/1
4.85 55:03 23 10:37 127 123-135 1349 178 166-184 1/0

Heart

135/157max
  • Show Beats/Mile

Elevation

Asc 85m, Range 7m, Flat prediction 55:03
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

158 (212 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 60.5 183 3.6 33:17 9:22
Walk 39.0 117 1.3 21:30 16:39
Still 0.5 - - 16 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:10 8:44 39.32% More
800m 4:27 8:56 45.50% More
1km 5:49 9:21 45.30% More
Mile 10:04 10:04 44.41% More
5k 33:57 10:56 44.82% More

Predictions

Dist Time Per Mile WAVA
1M 9:25 9:25 47.45
5km 33:27 10:46 45.48
5M 56:57 11:23 43.58
10km 1:12:38 11:41 42.71
10M 2:03:41 12:22 41.49
Half 2:47:19 12:46 40.29
20M 4:28:36 13:26 39.77
Mara 6:03:20 13:52 39.21
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