Thu 18th Jun 2020 at 4:00pm by McGettingThere

Run > Intervals
  • Time
    1:05:46
  • Miles
    8.41
  • Min/mi
    7:49
  • Pacing
    70%
  • WAVA
    61.16
  • Stride(cm)
    117
  • Cals
    948
  • Cadence
    176
  • BPM
    174
  • %MHR
    97.9
  • B/mi
    1362
  • Asc(m)
    240
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

Cruise intervals - 8 x1k / 2 minute jogged recoveries.
New session to me, controlled pace, meant to be at 3:56 - 4:05 pace.
Bit closer on the way back but think still tired from yesterday / weekend. When the plan says easy 8mile @ 7:30 probably doesn't fir the bill.

Split Summary
===
1) 0.86m - 7:20(8:29/m) 161/181bpm 96cal 7.08/8.06mph
2) 0.63m - 4:18(6:51/m) 163/171bpm 58cal 8.76/9.08mph
3) 0.23m - 2:01(8:38/m) 174/186bpm 29cal 6.95/8.91mph
4) 0.63m - 4:16(6:47/m) 176/181bpm 62cal 8.84/9.31mph
5) 0.24m - 2:01(8:22/m) 177/181bpm 29cal 7.18/8.79mph
6) 0.63m - 4:14(6:45/m) 179/185bpm 62cal 8.89/9.06mph
7) 0.23m - 2:01(8:36/m) 178/185bpm 29cal 6.98/8.93mph
8) 0.63m - 4:11(6:41/m) 181/186bpm 63cal 8.99/9.23mph
9) 0.09m - 2:02(22:17/m) 168/185bpm 27cal 2.69/8.87mph
10) 0.62m - 4:01(6:28/m) 181/194bpm 60cal 9.27/9.58mph
11) 0.17m - 1:30(8:54/m) 191/195bpm 24cal 6.74/9.12mph
12) 0.63m - 3:56(6:18/m) 186/194bpm 62cal 9.53/10.04mph
13) 0.18m - 1:35(8:50/m) 176/186bpm 23cal 6.79/9.89mph
14) 0.63m - 4:09(6:36/m) 181/186bpm 62cal 9.09/9.52mph
15) 0.23m - 1:54(8:15/m) 182/186bpm 28cal 7.27/8.01mph
16) 0.62m - 4:00(6:26/m) 183/187bpm 61cal 9.33/9.85mph
17) 0.08m - 1:24(18:36/m) 173/182bpm 19cal 3.23/9.14mph
18) 1m - 9:20(9:20/m) 176/188bpm 132cal 6.43/8.41mph
19) 0.08m - 1:34(18:27/m) 175/181bpm 22cal 3.25/6.99mph
7:20 4:18 2:01 4:16 2:01 4:14 2:01 4:11 2:02 4:01 1:30 3:56 1:35 4:09 1:54 4:00 1:24 9:20 1:34

Pace

5% 3% 13% 19% 20% 41%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:03 1:03 8:26 130 84-163 1096 171 120-178 5/5
0.25 2:14 1:11 9:28 160 147-166 1514 174 172-176 10/0
0.38 3:29 1:15 +6 9:57 165 157-173 1642 165 126-172 0/7
0.50 4:25 56 7:32 174 168-179 1310 172 162-176 0/13
0.63 5:21 55 7:24 172 167-177 1272 169 160-176 0/10
0.75 6:24 1:03 8:25 169 160-181 1424 170 162-176 0/8
0.88 7:30 1:06 8:52 164 161-167 1453 172 156-180 1/8
1.00 8:21 50 6:44 162 158-169 1090 182 180-184 4/10
1.13 9:15 54 7:14 164 162-165 1185 181 180-182 12/0
1.25 10:05 49 6:36 161 158-163 1062 180 178-182 2/2
1.38 10:56 51 6:51 163 161-165 1116 180 178-184 3/0
1.50 11:47 52 6:52 165 163-168 1134 179 168-180 2/0
1.63 12:56 1:08 9:07 174 163-186 1586 170 166-172 1/0
1.75 13:54 58 7:46 178 173-184 1384 173 170-180 0/7
1.88 14:44 50 6:37 178 173-180 1177 179 178-180 6/0
2.00 15:38 55 7:18 175 171-179 1277 180 178-180 7/0
2.13 16:25 47 6:15 176 173-180 1101 178 176-180 1/2
2.25 17:16 51 6:46 176 172-180 1192 177 176-178 1/0
2.38 18:13 57 7:35 174 171-179 1320 176 166-182 3/1
2.50 19:16 1:03 8:21 178 174-181 1487 172 170-174 6/4
2.63 20:11 56 7:24 178 175-180 1318 173 170-180 0/4
2.75 21:03 52 6:55 180 176-185 1245 180 178-182 2/0
2.88 21:52 49 6:30 181 176-185 1176 180 178-182 1/0
3.00 22:45 53 7:06 177 173-181 1255 181 178-182 1/0
3.13 23:37 52 6:53 179 177-180 1233 181 180-182 2/0
3.25 24:30 53 7:04 177 174-179 1250 178 162-186 4/0
3.38 25:34 1:04 8:35 179 175-182 1536 170 168-172 4/1
3.50 26:33 59 7:49 179 174-184 1398 176 170-184 0/8
3.63 27:22 50 6:38 180 179-181 1194 183 182-184 11/0
3.75 28:10 48 6:22 183 181-186 1165 179 178-182 1/2
3.88 29:00 50 6:37 183 180-185 1212 180 178-182 0/1
4.00 29:53 54 7:08 181 178-183 1293 179 178-180 5/0
4.13 31:28 1:35 12:37 177 166-185 2232 149 106-180 5/2
4.25 32:58 1:30 12:00 163 148-178 1957 175 104-190 3/3
4.38 33:48 50 6:41 181 175-189 1210 186 182-188 4/1
4.50 34:34 45 6:04 179 175-181 1085 182 182-182 0/7
4.63 35:21 48 6:22 185 176-188 1178 184 182-188 1/1
4.75 36:11 50 6:40 189 187-191 1261 186 184-188 2/2
4.88 37:12 1:01 8:07 190 185-195 1541 176 166-186 1/10
5.00 38:12 1:00 8:03 191 186-195 1536 176 170-188 8/1
5.13 39:01 48 6:26 187 184-191 1202 184 176-190 1/4
5.25 39:50 49 6:33 187 183-190 1225 182 178-184 0/5
5.38 40:36 46 6:09 186 181-187 1145 183 182-186 0/2
5.50 41:22 46 6:05 186 184-187 1132 185 184-186 0/1
5.63 42:17 56 7:24 181 172-185 1340 178 168-188 1/2
5.75 43:21 1:03 8:28 175 167-183 1481 173 172-174 1/3
5.88 44:15 54 7:15 179 170-183 1297 181 172-186 5/1
6.00 45:05 50 6:37 181 180-182 1198 184 182-184 3/8
6.13 45:48 44 5:50 181 178-183 1055 184 182-184 1/4
6.25 46:36 48 6:23 182 178-185 1163 184 182-186 0/2
6.38 47:31 55 7:19 182 180-185 1331 186 184-188 3/0
6.50 48:27 56 7:30 180 174-186 1351 172 164-188 0/7
6.63 49:32 1:05 8:40 184 182-185 1595 173 172-174 0/8
6.75 50:25 52 6:57 184 182-186 1278 183 176-186 4/1
6.87 51:11 47 6:14 183 178-186 1142 184 182-184 2/1
7.00 51:58 46 6:11 184 181-187 1138 183 180-184 0/2
7.12 52:43 45 6:03 182 180-185 1102 184 184-184 1/3
7.25 53:34 50 6:44 180 175-183 1212 187 184-190 2/2
7.37 55:22 1:48 14:28 166 153-182 2400 138 108-178 0/10
7.50 56:25 1:03 8:26 176 163-187 1485 176 170-178 9/6
7.62 57:37 1:12 9:35 178 173-185 1705 174 166-176 8/0
7.75 58:53 1:16 10:09 178 174-182 1806 174 168-178 8/0
7.87 1:00:05 1:12 9:37 179 174-182 1721 175 172-178 12/0
8.00 1:01:23 1:18 10:21 178 175-180 1843 175 170-176 11/0
8.12 1:03:05 1:42 +39 13:38 171 161-181 2331 177 172-182 7/1
8.25 1:04:20 1:15 10:00 177 172-180 1770 172 164-178 4/3
8.37 1:05:22 1:02 8:16 175 172-176 1447 175 168-180 0/6
8.41 1:06:31 1:09 33:47 174 166-179 5878 163 120-178 4/0

Heart

174/195max
  • Show Beats/Mile

Elevation

Asc 240m, Range 70m, Flat prediction 1:03:27
Elevation Graph
Biggest Climbs (m) Min/mi
66 6.8% 10:48
20 7.8% 8:07
17 3.9% 7:59
15 11.5% 7:36
13 1.5% 7:49
11 5.3% 7:47
See your biggest climbs

Cadence

176 (190 max) Stride Length: 117cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.9 177 8.3 1:03:04 7:42
Walk 4.0 114 0.1 2:42 23:57
Pause 1.1 - - 45 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:29 6:00 54.62% More
800m 3:06 6:14 61.42% More
1km 3:54 6:17 63.62% More
Mile 6:45 6:45 62.68% More
5k 21:35 6:57 66.64% More
5 miles 36:16 7:15 64.54% More
10k 44:54 7:14 65.07% More

Predictions

Dist Time Per Mile WAVA
1M 5:41 5:41 74.37
5km 20:55 6:44 68.75
5M 36:10 7:14 64.71
10km 46:26 7:28 62.92
10M 1:20:16 8:02 60.15
Half 1:49:30 8:22 57.88
20M 2:58:09 8:54 56.37
Mara 4:03:02 9:17 55.10
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