Sat 13th Jun 2020 at 10:00am by Autumnleaves

Run > Intervals
  • Good
  • breezy
  • warm
  • Time
    59:36
  • Miles
    6.17
  • Min/mi
    9:40
  • Pacing
    78%
  • WAVA
    58.07
  • Stride(cm)
    99
  • Cals
    601
  • Cadence
    168
  • BPM
    152
  • %MHR
    81.9
  • B/mi
    1464
  • Asc(m)
    138
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

7 comments
10 mins warm up, 7 mins Z4, 3 mins 10k pace Z4, 3 mins Z2 x 3; cool down. In terms of actually being in Z4 this was one of my better efforts. Each fast section contained an uphill section. Need to compare with last time I did this - when I think I ran further, but maybe with fewer hills?

Split Summary
===
1) 1m - 9:39(9:39/m) 136/149bpm 88cal 6.22/7.22mph
2) 0.04m - 21(9:05/m) 149/150bpm 3cal 6.61/7.08mph
3) 0.84m - 7:00(8:20/m) 158/162bpm 76cal 7.2/7.91mph
4) 0.35m - 3:00(8:33/m) 162/163bpm 33cal 7.02/7.47mph
5) 0.23m - 3:00(12:52/m) 145/162bpm 28cal 4.66/7.16mph
6) 0.79m - 7:00(8:50/m) 159/165bpm 76cal 6.8/7.76mph
7) 0.37m - 3:00(8:02/m) 163/165bpm 33cal 7.47/7.85mph
8) 0.21m - 3:00(14:30/m) 147/165bpm 27cal 4.14/7.01mph
9) 0.79m - 7:00(8:50/m) 159/166bpm 75cal 6.79/7.43mph
10) 0.34m - 3:00(8:56/m) 164/166bpm 33cal 6.72/7.31mph
11) 0.2m - 3:00(14:38/m) 149/165bpm 26cal 4.1/6.93mph
12) 1m - 10:35(10:35/m) 152/159bpm 103cal 5.67/5.97mph
9:39 21 7:00 3:00 3:00 7:00 3:00 3:00 7:00 3:00 3:00 10:35
northernslowcoach
Good running :)
snogard
😀
Sombrero
That hurts my brain even thinking about it, but well done :-)
RRR-CAZ 🇬🇧
Nice session :-)
Corrah
Great work :)
LindsD
Well run! That's a tough session x
Bintmcskint
Really great session! Well done x

Pace

23% 20% 26% 25% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 44 44 11:43 110 88-133 1289 162 126-172 0/2
0.13 1:21 37 9:46 122 115-126 1192 167 166-168 0/2
0.19 1:59 38 10:14 127 126-129 1300 168 166-170 2/3
0.25 2:40 41 10:49 129 128-130 1395 168 166-170 2/0
0.31 3:22 42 11:18 133 132-135 1503 166 164-168 0/2
0.38 4:06 44 11:42 137 136-137 1604 168 166-168 4/0
0.44 4:45 40 10:35 139 137-141 1471 169 168-170 1/1
0.50 5:21 36 9:36 140 139-140 1343 169 166-172 0/1
0.56 5:53 32 8:32 141 140-141 1203 169 168-172 0/1
0.63 6:26 32 8:35 143 142-143 1228 170 168-172 1/1
0.69 6:59 33 8:51 143 142-143 1266 171 170-172 0/2
0.75 7:32 34 8:57 141 139-142 1263 171 170-172 0/1
0.81 8:06 33 8:53 144 143-145 1280 172 172-172 1/1
0.88 8:38 32 8:33 146 145-146 1248 171 170-172 0/1
0.94 9:08 30 8:04 148 147-148 1195 171 170-172 0/2
1.00 9:41 33 8:43 148 148-148 1290 171 170-172 0/1
1.06 10:12 31 8:21 150 149-152 1253 174 172-176 5/0
1.13 10:44 32 8:35 153 151-155 1314 174 172-174 0/2
1.19 11:16 32 8:35 157 156-157 1348 174 174-176 2/0
1.25 11:46 30 8:00 157 157-157 1257 173 172-174 1/0
1.31 12:19 32 8:34 158 158-159 1354 174 172-176 2/0
1.38 12:48 29 7:45 159 159-160 1233 175 174-176 1/1
1.44 13:16 28 7:27 160 159-160 1192 175 174-176 0/1
1.50 13:45 29 7:47 158 156-160 1231 175 174-176 0/3
1.56 14:14 29 7:43 160 159-161 1233 174 174-176 0/2
1.63 14:43 29 7:43 159 159-160 1226 175 174-176 0/2
1.69 15:15 33 8:43 160 160-160 1395 175 174-176 2/0
1.75 15:50 35 9:17 160 159-160 1486 175 174-176 1/0
1.81 16:22 32 8:36 159 158-160 1369 176 174-178 2/1
1.88 17:00 37 9:58 161 160-162 1606 175 174-176 3/0
1.94 17:31 31 8:21 161 159-162 1343 175 174-176 2/0
2.00 18:01 30 8:04 162 161-163 1307 176 174-178 0/1
2.06 18:30 29 7:41 162 161-163 1244 176 174-176 0/3
2.13 19:11 41 10:49 162 161-163 1751 173 172-174 5/0
2.19 19:43 32 8:34 162 161-163 1387 174 172-176 1/0
2.25 20:24 41 10:59 160 156-162 1756 156 118-176 1/1
2.31 21:30 1:06 17:40 144 136-155 2545 121 112-168 1/0
2.38 22:10 40 10:43 137 135-140 1468 166 164-168 1/2
2.44 22:47 36 9:40 144 140-146 1393 166 166-168 0/1
2.50 23:21 34 9:11 147 145-150 1350 176 166-182 1/0
2.56 23:52 31 8:11 153 151-155 1253 182 182-182 2/0
2.63 24:22 30 8:07 156 155-158 1267 183 182-184 1/0
2.69 24:53 30 8:06 158 157-158 1280 184 184-186 0/0
2.75 25:24 31 8:18 159 159-160 1321 182 182-182 0/1
2.81 25:55 31 8:21 160 160-161 1336 180 178-182 1/0
2.88 26:23 28 7:28 160 160-161 1194 177 176-178 0/3
2.94 26:54 31 8:09 160 158-161 1304 176 176-178 0/2
3.00 27:29 35 9:16 160 159-161 1483 177 176-178 1/0
3.06 28:10 42 11:09 161 161-162 1795 174 174-174 5/0
3.13 28:51 41 10:57 162 161-164 1773 173 170-176 3/0
3.19 29:26 35 9:17 163 162-164 1514 175 174-176 2/1
3.25 29:59 33 8:48 163 162-163 1434 177 176-178 0/2
3.31 30:25 26 7:01 162 161-163 1136 177 176-180 0/7
3.38 30:54 29 7:37 163 162-164 1242 179 178-180 6/0
3.44 31:22 28 7:23 163 163-164 1203 181 178-182 0/3
3.50 31:54 33 8:42 163 162-164 1417 180 180-180 1/0
3.56 32:28 34 9:06 163 163-164 1482 179 178-180 2/0
3.63 33:00 32 8:27 164 164-164 1385 180 178-182 0/0
3.69 34:11 1:11 18:58 153 140-163 2902 115 106-118 0/1
3.75 35:08 57 15:14 138 136-143 2101 130 116-166 1/1
3.81 35:48 39 10:27 142 137-146 1484 166 164-168 1/1
3.88 36:25 37 9:58 149 146-152 1484 175 168-178 1/0
3.94 36:55 30 8:04 154 153-155 1243 180 178-180 2/2
4.00 37:27 32 8:30 157 156-158 1334 179 178-182 2/1
4.06 38:00 33 8:47 159 158-159 1398 180 178-182 2/2
4.13 38:35 35 9:19 159 158-159 1482 181 180-182 0/1
4.19 39:10 35 9:17 160 159-160 1487 180 178-182 3/0
4.25 39:39 29 7:45 161 160-161 1249 177 176-178 1/2
4.31 40:08 29 7:47 160 160-161 1246 178 176-182 0/2
4.38 40:40 32 8:36 161 160-161 1384 178 176-180 1/3
4.44 41:12 31 8:22 161 161-161 1346 179 176-180 1/3
4.50 41:46 35 9:17 161 160-162 1496 177 176-180 0/6
4.56 42:25 38 10:15 163 162-163 1669 175 174-176 6/0
4.62 43:00 36 9:29 165 163-165 1566 178 176-180 1/0
4.69 43:39 38 10:14 164 164-165 1679 180 178-180 1/1
4.75 44:11 33 8:42 164 163-164 1426 180 178-182 1/0
4.81 44:44 32 8:38 165 164-166 1423 181 180-182 0/1
4.87 45:14 30 8:02 164 163-164 1317 180 178-180 0/0
4.94 45:48 34 9:11 163 162-165 1496 177 176-178 1/0
5.00 46:49 1:00 16:08 160 152-165 2580 120 106-176 0/0
5.06 47:51 1:02 16:28 142 136-149 2339 137 102-168 1/1
5.12 48:34 44 11:38 142 139-146 1652 169 168-170 1/0
5.19 49:16 42 11:06 148 147-149 1643 167 166-168 2/0
5.25 49:56 40 10:41 150 149-151 1602 168 166-170 1/0
5.31 50:34 38 10:09 151 150-152 1532 169 168-172 0/0
5.38 51:14 40 10:40 151 150-151 1610 169 168-170 0/0
5.44 51:54 40 10:40 150 149-151 1600 168 168-170 1/0
5.50 52:33 39 10:18 150 149-151 1545 166 166-166 1/1
5.56 53:13 41 10:52 151 150-151 1642 165 164-166 0/1
5.63 53:55 42 11:13 152 149-154 1705 166 164-168 1/1
5.69 54:37 41 11:01 152 152-153 1674 166 164-168 0/3
5.75 55:17 41 10:50 152 150-153 1646 166 164-168 0/1
5.81 55:52 35 9:18 153 152-153 1424 166 164-168 0/1
5.88 56:30 38 10:06 152 151-153 1535 167 164-172 1/3
5.94 57:07 37 9:46 150 150-150 1466 166 164-168 1/2
6.00 57:44 38 10:02 151 150-152 1516 165 164-166 1/1
6.06 58:24 39 10:31 152 151-153 1599 165 164-166 1/0
6.13 59:06 43 11:21 154 153-156 1748 165 162-168 3/1
6.17 59:39 33 11:57 157 153-160 1877 164 162-166 1/0

Heart

152/166max
  • Show Beats/Mile

Elevation

Asc 138m, Range 22m, Flat prediction 59:41
Elevation Graph
Biggest Climbs (m) Min/mi
14 3.1% 9:50
13 3.1% 9:44
10 3.0% 8:58
See your biggest climbs

Cadence

168 (186 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 92.5 173 5.9 55:09 9:17
Walk 7.5 115 0.2 4:30 19:47

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:37 52.67% More
800m 3:56 7:55 55.92% More
1km 4:58 8:00 57.66% More
Mile 8:16 8:16 59.05% More
5k 27:29 8:51 62.02% More
5 miles 46:49 9:22 59.45% More

Predictions

Dist Time Per Mile WAVA
1M 8:04 8:04 60.47
5km 28:03 9:02 60.76
5M 47:18 9:28 58.85
10km 1:00:04 9:40 58.04
10M 1:41:19 10:08 56.74
Half 2:16:19 10:24 55.11
20M 3:36:59 10:51 54.55
Mara 4:51:56 11:09 53.73

Bespoke Fields

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