Tue 9th Jun 2020 at 6:00pm by ChrisHurk

Run > Intervals
  • warm
  • Time
    32:09
  • Miles
    3.54
  • Min/mi
    9:05
  • Pacing
    8%
  • WAVA
    51.62
  • Stride(cm)
    101
  • Cals
    521
  • Cadence
    175
  • BPM
    142
  • %MHR
    78.8
  • B/mi
    1288
  • Asc(m)
    28
  • Surface
    Trail

Notes & Comments

C&C virtual session. WU, 3x4 minutes, 3x2 minutes with 2 minutes recovery. WD. Couldn't have done that on my own. Really high heartrate. More training required.

Split Summary
===
1) 0.78m - 8:11(10:27/m) 137/147bpm 130cal 5.74/6.1mph
2) 0.46m - 4:01(8:44/m) 147/162bpm 64cal 6.87/7.7mph
3) 0.47m - 4:00(8:27/m) 153/166bpm 69cal 7.1/8.31mph
4) 0.47m - 4:01(8:33/m) 157/168bpm 70cal 7.02/7.91mph
5) 0.26m - 2:02(7:50/m) 156/172bpm 33cal 7.65/10.69mph
6) 0.25m - 2:01(8:07/m) 153/170bpm 32cal 7.39/7.45mph
7) 0.25m - 2:00(8:03/m) 153/168bpm 30cal 7.45/8.62mph
8) 0.59m - 5:52(9:52/m) 146/169bpm 93cal 6.08/6.78mph
8:11 4:01 4:00 4:01 2:02 2:01 2:00 5:52
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

51% 11% 9% 28% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 40 40 10:47 101 73-131 1089 174 168-178 0/1
0.13 1:22 41 10:58 137 133-140 1503 176 176-176 0/0
0.19 2:01 40 10:33 138 136-140 1457 176 176-176 0/0
0.25 2:39 38 10:04 139 138-140 1400 175 174-176 0/0
0.31 3:21 42 11:08 139 138-141 1548 174 174-174 1/0
0.38 4:01 41 10:52 140 134-144 1522 175 174-176 0/1
0.44 4:40 38 10:09 137 130-140 1391 175 168-176 0/2
0.50 5:19 40 10:35 139 137-142 1471 175 172-178 0/1
0.56 6:00 41 10:51 142 141-142 1540 175 174-176 0/0
0.63 6:36 36 9:35 143 142-143 1370 175 172-176 1/0
0.69 7:13 37 9:50 144 143-145 1416 176 174-178 0/1
0.75 7:51 38 10:12 144 143-144 1469 177 174-180 0/2
0.81 11:55 4:04 +3:32 1:05:11 103 73-147 6713 180 176-184 1/1
0.88 12:32 37 9:48 123 95-146 1204 177 174-178 1/0
0.94 13:08 36 9:34 153 149-155 1465 176 174-176 1/0
1.00 13:44 36 9:36 157 156-158 1506 176 174-178 0/1
1.06 14:17 33 8:48 157 156-157 1381 174 174-176 0/0
1.13 14:46 29 7:49 158 158-159 1235 180 178-184 1/0
1.19 15:15 29 7:38 160 159-160 1221 176 174-176 1/0
1.25 17:40 2:25 +2:00 38:35 138 96-162 5324 178 176-180 1/0
1.31 18:14 34 9:09 122 104-141 1116 181 176-186 0/1
1.38 18:46 33 8:41 150 144-157 1302 178 174-182 0/0
1.44 19:18 32 8:30 159 158-161 1352 176 176-176 0/0
1.50 19:53 35 9:14 161 160-162 1486 176 174-176 0/0
1.56 20:23 30 8:06 161 160-161 1303 176 176-176 1/0
1.63 20:54 31 8:13 161 160-162 1322 176 174-176 0/0
1.69 21:28 34 8:56 163 161-164 1456 175 172-176 0/2
1.75 24:02 2:34 +2:00 41:09 122 102-163 5020 167 124-190 2/0
1.81 24:31 29 7:39 143 129-152 1095 176 174-180 1/0
1.88 25:04 33 8:56 159 153-164 1420 175 174-176 0/0
1.94 25:40 36 9:34 164 161-165 1568 174 172-176 0/0
2.00 26:12 32 8:32 164 163-166 1401 175 174-178 0/0
2.06 26:41 29 7:49 162 160-164 1267 176 174-178 0/0
2.13 27:11 30 7:58 164 162-167 1307 174 172-176 2/0
2.19 27:44 33 8:42 165 163-168 1437 174 172-174 1/0
2.25 30:06 2:23 +1:58 38:02 128 112-165 4869 190 174-200 0/1
2.31 30:36 30 8:01 156 147-159 1250 179 174-184 0/1
2.38 31:07 30 8:02 166 161-171 1334 176 174-176 0/1
2.44 31:39 33 8:42 169 167-172 1470 178 174-186 0/0
2.50 34:04 2:24 +1:59 38:30 129 112-167 4966 175 120-192 0/0
2.56 34:40 36 9:36 155 146-162 1488 175 174-176 1/0
2.63 35:10 30 8:04 164 162-166 1323 174 172-176 1/0
2.69 35:41 31 8:21 167 165-169 1395 175 174-176 1/0
2.75 37:56 2:15 +1:58 35:57 131 105-168 4710 174 122-196 0/1
2.81 38:38 42 11:09 153 144-160 1706 175 174-178 0/0
2.88 39:08 30 8:02 164 162-166 1319 175 172-178 0/0
2.94 39:41 33 8:46 167 166-169 1464 174 172-176 0/0
3.00 43:36 3:56 +3:19 1:02:50 122 102-169 7667 165 116-180 0/0
3.06 44:11 35 9:15 145 139-152 1342 175 174-176 0/0
3.13 44:46 35 9:25 153 152-153 1440 175 174-176 2/0
3.19 45:24 37 9:55 154 153-155 1526 174 174-176 1/0
3.25 46:02 38 10:14 154 153-154 1576 175 174-176 1/0
3.31 46:38 36 9:36 154 154-155 1478 174 174-174 0/1
3.38 47:13 35 9:12 154 154-155 1418 175 174-176 2/0
3.44 48:36 1:24 +48 22:22 142 124-155 3176 165 112-174 1/0
3.50 49:18 42 11:09 138 130-142 1538 176 172-178 0/0
3.54 49:43 25 11:26 150 145-155 1716 180 178-184 0/0

Heart

142/172max
  • Show Beats/Mile

Elevation

Asc 28m, Range 8m, Flat prediction 32:09
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

175 (200 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.3 176 3.5 31:44 14:01
Walk 0.6 120 0 23 19:22
Still 0.1 - - 3 -
Pause 26.1 - - 17:32 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:57 7:50 42.10% More
800m 4:54 9:52 39.17% More
1km 6:25 10:20 39.02% More
Mile 12:16 12:16 34.71% More
5k 44:18 14:16 32.71% More

Predictions

Dist Time Per Mile WAVA
1M 8:25 8:25 50.61
5km 28:00 9:01 51.76
5M 46:22 9:16 50.88
10km 58:22 9:24 50.48
10M 1:36:39 9:40 50.38
Half 2:08:41 9:49 49.67
20M 3:21:32 10:05 50.26
Mara 4:28:19 10:14 50.34
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