Wed 17th Jun 2020 at 11:00am by Honley Lion
Run > Intervals
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Time
43:16
-
Miles 5.44
-
Min/mi 7:57
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Pacing
39%
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WAVA
65.98
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Stride(cm)
105
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Cals
504
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Cadence
192
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BPM
138
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%MHR
70.5
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B/mi 1094
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Asc(m)
101
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Hillscore
5
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Surface
Road
Notes & Comments
500 fast, 300 steady x 6 +warm up/cool down - River Street
Split Summary
===
1) 1m - 8:28(8:28/m) 127/134bpm 92cal 7.08/7.91mph
2) 1m - 7:37(7:37/m) 129/138bpm 83cal 7.88/9.18mph
3) 1m - 7:22(7:22/m) 142/154bpm 88cal 8.15/9.02mph
4) 1m - 7:24(7:24/m) 147/157bpm 92cal 8.11/9.02mph
5) 1m - 9:05(9:05/m) 145/158bpm 109cal 6.6/9.14mph
6) 0.44m - 3:19(7:34/m) 145/150bpm 40cal 7.93/8.31mph
Split Summary
===
1) 1m - 8:28(8:28/m) 127/134bpm 92cal 7.08/7.91mph
2) 1m - 7:37(7:37/m) 129/138bpm 83cal 7.88/9.18mph
3) 1m - 7:22(7:22/m) 142/154bpm 88cal 8.15/9.02mph
4) 1m - 7:24(7:24/m) 147/157bpm 92cal 8.11/9.02mph
5) 1m - 9:05(9:05/m) 145/158bpm 109cal 6.6/9.14mph
6) 0.44m - 3:19(7:34/m) 145/150bpm 40cal 7.93/8.31mph
8:28 7:37 7:22 7:24 9:05 3:19
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 +4 | 10:03 | 104 89-123 | 1044 | 190 188-194 | 0/10 |
0.13 | 1:08 | 31 | 8:09 | 127 120-131 | 1036 | 192 190-194 | 1/3 |
0.19 | 1:41 | 32 | 8:39 | 128 126-129 | 1107 | 188 184-194 | 1/1 |
0.25 | 2:14 | 34 | 9:01 | 129 127-131 | 1163 | 187 184-194 | 1/2 |
0.31 | 2:47 | 32 | 8:39 | 129 127-130 | 1116 | 186 184-188 | 0/0 |
0.38 | 3:19 | 32 | 8:30 | 128 125-131 | 1088 | 187 184-190 | 0/3 |
0.44 | 3:51 | 33 | 8:40 | 132 130-134 | 1145 | 187 186-188 | 0/0 |
0.50 | 4:23 | 32 | 8:27 | 127 126-129 | 1073 | 189 188-190 | 1/1 |
0.56 | 4:55 | 32 | 8:37 | 129 128-130 | 1113 | 188 186-192 | 1/1 |
0.63 | 5:30 | 35 | 9:14 | 130 129-132 | 1200 | 191 188-194 | 0/1 |
0.69 | 6:00 | 30 | 7:53 | 132 131-133 | 1041 | 189 188-194 | 0/1 |
0.75 | 6:28 | 29 | 7:40 | 130 127-132 | 997 | 190 186-192 | 1/1 |
0.81 | 6:59 | 30 | 8:07 | 133 132-133 | 1080 | 190 190-190 | 1/0 |
0.88 | 7:30 | 31 | 8:22 | 132 130-134 | 1104 | 189 182-194 | 1/1 |
0.94 | 8:01 | 31 | 8:19 | 133 133-133 | 1107 | 192 192-192 | 0/1 |
1.00 | 8:32 | 31 | 8:12 | 123 121-126 | 1008 | 195 192-198 | 0/0 |
1.06 | 9:03 | 31 | 8:13 | 127 125-128 | 1044 | 192 190-194 | 2/0 |
1.13 | 9:33 | 30 | 8:06 | 128 127-129 | 1037 | 193 190-196 | 1/0 |
1.19 | 10:03 | 30 | 8:02 | 129 128-130 | 1036 | 189 188-192 | 0/1 |
1.25 | 10:35 | 31 | 8:24 | 129 128-130 | 1083 | 192 188-194 | 1/1 |
1.31 | 11:06 | 31 | 8:13 | 129 127-130 | 1060 | 192 192-192 | 0/1 |
1.38 | 12:46 | 1:41 +1:10 | 26:51 | 109 91-130 | 2927 | 203 190-206 | 1/1 |
1.44 | 13:12 | 25 | 6:45 | 126 121-134 | 851 | 204 202-206 | 0/0 |
1.50 | 13:38 | 27 | 7:04 | 132 129-136 | 933 | 202 200-204 | 1/1 |
1.56 | 14:05 | 27 | 7:10 | 130 128-130 | 932 | 200 198-200 | 1/0 |
1.63 | 14:30 | 25 | 6:39 | 132 131-134 | 877 | 200 198-202 | 0/1 |
1.69 | 14:59 | 29 | 7:46 | 131 129-132 | 1018 | 192 188-202 | 0/2 |
1.75 | 15:30 | 30 | 8:06 | 132 129-133 | 1068 | 190 186-192 | 0/0 |
1.81 | 15:59 | 29 | 7:49 | 131 129-133 | 1025 | 192 188-196 | 1/0 |
1.88 | 16:27 | 28 | 7:32 | 134 132-136 | 1009 | 195 182-200 | 1/1 |
1.94 | 16:54 | 27 | 7:11 | 132 131-133 | 948 | 201 200-202 | 0/1 |
2.00 | 17:19 | 25 | 6:41 | 131 129-133 | 876 | 200 200-202 | 1/0 |
2.06 | 17:45 | 25 | 6:47 | 135 132-136 | 916 | 200 198-202 | 1/0 |
2.13 | 18:10 | 25 | 6:41 | 134 133-135 | 896 | 201 200-202 | 1/0 |
2.19 | 18:39 | 30 | 7:53 | 136 135-136 | 1073 | 188 184-192 | 0/2 |
2.25 | 19:10 | 31 | 8:10 | 138 136-140 | 1126 | 192 188-194 | 0/0 |
2.31 | 19:40 | 30 | 8:00 | 136 135-137 | 1087 | 192 188-196 | 0/1 |
2.38 | 20:09 | 29 | 7:49 | 137 136-137 | 1071 | 193 182-200 | 0/1 |
2.44 | 20:35 | 26 | 6:51 | 136 135-136 | 932 | 201 198-202 | 1/0 |
2.50 | 21:01 | 26 | 6:57 | 145 139-152 | 1007 | 202 200-204 | 1/1 |
2.56 | 21:29 | 28 | 7:25 | 148 144-151 | 1099 | 201 198-204 | 1/0 |
2.63 | 21:53 | 25 | 6:34 | 147 144-149 | 964 | 200 198-202 | 0/0 |
2.69 | 22:22 | 28 | 7:33 | 151 144-154 | 1140 | 185 182-190 | 0/2 |
2.75 | 22:52 | 30 | 8:03 | 146 145-147 | 1175 | 190 186-192 | 0/0 |
2.81 | 23:22 | 30 | 8:06 | 146 144-147 | 1184 | 192 190-192 | 1/1 |
2.88 | 23:50 | 28 | 7:31 | 147 145-149 | 1104 | 198 190-202 | 1/1 |
2.94 | 24:16 | 26 | 6:49 | 149 147-151 | 1016 | 200 198-202 | 0/0 |
3.00 | 24:41 | 25 | 6:43 | 149 148-149 | 1000 | 201 200-202 | 1/1 |
3.06 | 25:07 | 26 | 6:57 | 147 145-148 | 1021 | 201 200-202 | 1/0 |
3.13 | 25:32 | 25 | 6:40 | 148 147-148 | 987 | 200 198-202 | 1/0 |
3.19 | 26:04 | 31 | 8:23 | 147 146-148 | 1231 | 188 180-196 | 0/2 |
3.25 | 26:34 | 31 | 8:10 | 147 145-148 | 1200 | 194 190-200 | 0/0 |
3.31 | 27:06 | 32 | 8:26 | 147 147-147 | 1240 | 192 190-194 | 1/1 |
3.38 | 27:35 | 29 | 7:45 | 147 146-147 | 1139 | 196 184-200 | 0/1 |
3.44 | 27:59 | 24 | 6:25 | 147 141-149 | 944 | 199 198-200 | 0/0 |
3.50 | 28:25 | 26 | 6:49 | 139 137-140 | 948 | 199 198-200 | 1/1 |
3.56 | 28:50 | 26 | 6:56 | 144 142-146 | 997 | 201 200-204 | 0/1 |
3.63 | 29:17 | 26 | 7:02 | 154 150-157 | 1083 | 197 182-202 | 0/0 |
3.69 | 29:46 | 29 | 7:40 | 154 152-155 | 1180 | 184 178-190 | 1/1 |
3.75 | 30:15 | 29 | 7:51 | 151 151-152 | 1185 | 192 190-196 | 0/0 |
3.81 | 30:47 | 32 | 8:31 | 151 150-152 | 1286 | 190 186-192 | 1/1 |
3.88 | 31:14 | 27 | 7:19 | 146 141-150 | 1069 | 197 182-200 | 1/1 |
3.94 | 31:41 | 27 | 7:11 | 144 142-145 | 1035 | 200 198-202 | 0/0 |
4.00 | 32:04 | 22 | 5:59 | 145 144-147 | 868 | 199 198-200 | 2/0 |
4.06 | 32:31 | 27 | 7:08 | 144 144-145 | 1028 | 201 198-204 | 0/0 |
4.13 | 32:54 | 24 | 6:17 | 144 143-145 | 904 | 202 200-202 | 1/0 |
4.19 | 36:26 | 3:32 +3:08 | 56:30 | 131 98-149 | 7401 | 193 188-200 | 0/2 |
4.25 | 37:06 | 40 | 10:43 | 151 146-157 | 1618 | 193 192-194 | 0/0 |
4.31 | 37:38 | 32 | 8:31 | 148 147-149 | 1261 | 192 190-194 | 3/0 |
4.38 | 38:09 | 31 | 8:22 | 146 145-148 | 1221 | 190 186-196 | 1/0 |
4.44 | 38:42 | 32 | 8:37 | 147 147-148 | 1266 | 191 188-194 | 1/0 |
4.50 | 39:13 | 31 | 8:16 | 147 145-148 | 1215 | 190 186-192 | 1/0 |
4.56 | 39:43 | 30 | 7:59 | 150 149-151 | 1197 | 191 188-194 | 1/0 |
4.62 | 40:14 | 31 | 8:21 | 148 147-148 | 1236 | 193 192-194 | 0/0 |
4.69 | 40:51 | 37 | 9:49 | 147 147-148 | 1442 | 191 188-194 | 4/0 |
4.75 | 41:41 | 50 | 13:18 | 140 135-145 | 1861 | 146 122-194 | 11/0 |
4.81 | 42:16 | 36 | 9:34 | 141 132-147 | 1348 | 193 188-196 | 5/0 |
4.87 | 43:04 | 47 | 12:33 | 143 138-148 | 1794 | 147 126-194 | 4/0 |
4.94 | 43:40 | 37 | 9:50 | 143 132-150 | 1406 | 191 176-194 | 5/0 |
5.00 | 44:18 | 37 | 9:59 | 144 139-148 | 1438 | 184 130-194 | 5/1 |
5.06 | 44:49 | 31 | 8:17 | 147 146-149 | 1218 | 196 192-198 | 0/3 |
5.12 | 45:17 | 28 | 7:34 | 148 147-150 | 1121 | 195 192-198 | 0/2 |
5.19 | 45:46 | 29 | 7:41 | 146 145-147 | 1121 | 194 192-194 | 0/2 |
5.25 | 46:14 | 28 | 7:34 | 145 144-146 | 1096 | 194 192-196 | 0/2 |
5.31 | 46:42 | 27 | 7:14 | 146 145-147 | 1055 | 196 194-198 | 0/5 |
5.38 | 47:09 | 27 | 7:12 | 139 135-144 | 1002 | 199 198-202 | 0/10 |
5.44 | 47:38 | 29 | 7:46 | 141 138-144 | 1094 | 201 198-202 | 1/3 |
Heart
138/157max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 101m,
Range 50m, Flat prediction 41:51
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
48 4.2% | 9:41 |
See your biggest climbs |
Cadence
192 (206 max)
Stride Length: 105cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 91.5 | 194 | 5.4 | 43:19 | 8:38 |
Walk | 2.5 | 127 | 0.1 | 1:17 | 16:12 |
Still | 0.1 | - | - | 3 | - |
Pause | 5.9 | - | - | 2:59 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:57 | 6:57 | 67.59 |
5km | 23:38 | 7:36 | 67.75 |
5M | 39:30 | 7:54 | 66.27 |
10km | 49:57 | 8:02 | 65.57 |
10M | 1:23:29 | 8:21 | 64.99 |
Half | 1:51:44 | 8:32 | 63.82 |
20M | 2:56:25 | 8:49 | 64.06 |
Mara | 3:56:07 | 9:01 | 63.82 |
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