Sat 20th Jun 2020 at 6:00am by Ness
Run > Intervals
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Time
43:21
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Miles 4.53
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Min/mi 9:34
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Pacing
29%
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WAVA
57.89
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Stride(cm)
97
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Cals
408
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Cadence
174
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BPM
153
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%MHR
83
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B/mi 1469
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Asc(m)
105
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Hillscore
2
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Surface
Road
Notes & Comments
Interval session for Project Joker...
1) 1m - 10:19(10:19/m) 148/172bpm 92cal 5.82/7.68mph
2) 0.5m - 4:47(9:34/m) 160/176bpm 47cal 6.27/6.7mph
3) 0.5m - 4:32(9:06/m) 157/168bpm 43cal 6.59/7.06mph
4) 0.51m - 4:31(8:55/m) 153/176bpm 41cal 6.72/7.74mph
5) 0.49m - 4:21(8:47/m) 158/174bpm 41cal 6.83/8.6mph
6) 0.5m - 4:32(9:01/m) 159/167bpm 43cal 6.65/8.12mph
7) 1m - 9:57(9:57/m) 160/167bpm 98cal 6.04/7.31mph
8) 0.02m - 22(16:02/m) 161/163bpm 3cal 3.74/5.55mph
1) 1m - 10:19(10:19/m) 148/172bpm 92cal 5.82/7.68mph
2) 0.5m - 4:47(9:34/m) 160/176bpm 47cal 6.27/6.7mph
3) 0.5m - 4:32(9:06/m) 157/168bpm 43cal 6.59/7.06mph
4) 0.51m - 4:31(8:55/m) 153/176bpm 41cal 6.72/7.74mph
5) 0.49m - 4:21(8:47/m) 158/174bpm 41cal 6.83/8.6mph
6) 0.5m - 4:32(9:01/m) 159/167bpm 43cal 6.65/8.12mph
7) 1m - 9:57(9:57/m) 160/167bpm 98cal 6.04/7.31mph
8) 0.02m - 22(16:02/m) 161/163bpm 3cal 3.74/5.55mph
10:19 4:47 4:32 4:31 4:21 4:32 9:57 22
Pin Map |
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Min/mi0
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Elev0
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Cad.0
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0mi in 0
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 | 10:09 | 118 90-140 | 1198 | 162 158-166 | 3/1 |
0.13 | 1:15 | 37 | 9:53 | 140 131-147 | 1384 | 165 162-168 | 0/5 |
0.19 | 1:53 | 37 | 10:00 | 147 142-151 | 1469 | 165 164-168 | 0/4 |
0.25 | 2:31 | 39 | 10:20 | 147 145-149 | 1520 | 167 164-168 | 0/3 |
0.31 | 3:10 | 39 | 10:25 | 146 145-146 | 1521 | 167 166-168 | 1/2 |
0.38 | 3:51 | 41 | 10:53 | 147 146-149 | 1599 | 167 166-168 | 3/0 |
0.44 | 4:28 | 37 | 9:49 | 149 148-149 | 1463 | 168 164-170 | 0/2 |
0.50 | 5:08 | 40 | 10:44 | 150 149-150 | 1609 | 168 166-170 | 1/0 |
0.56 | 5:48 | 39 | 10:29 | 148 146-149 | 1551 | 170 168-170 | 0/1 |
0.63 | 6:29 | 41 | 10:56 | 150 148-151 | 1639 | 168 164-170 | 2/0 |
0.69 | 7:10 | 42 | 11:05 | 150 148-151 | 1664 | 168 168-168 | 2/0 |
0.75 | 7:48 | 37 | 9:59 | 151 149-152 | 1506 | 171 168-172 | 1/1 |
0.81 | 8:25 | 37 | 9:52 | 152 150-155 | 1499 | 170 168-172 | 1/1 |
0.88 | 9:05 | 40 | 10:45 | 164 159-171 | 1762 | 170 166-178 | 3/0 |
0.94 | 9:45 | 40 | 10:46 | 161 155-168 | 1733 | 176 174-178 | 1/0 |
1.00 | 10:19 | 34 | 8:58 | 154 152-156 | 1381 | 176 174-178 | 0/3 |
1.06 | 10:56 | 38 | 10:02 | 156 155-157 | 1565 | 176 174-178 | 0/3 |
1.13 | 11:29 | 33 | 8:44 | 154 153-155 | 1345 | 176 174-176 | 0/2 |
1.19 | 12:04 | 34 | 9:11 | 154 152-156 | 1414 | 175 174-176 | 3/0 |
1.25 | 12:41 | 38 | 10:00 | 155 153-156 | 1551 | 174 172-176 | 3/1 |
1.31 | 13:15 | 34 | 9:06 | 163 150-175 | 1484 | 174 172-176 | 0/5 |
1.38 | 13:49 | 33 | 8:53 | 168 163-171 | 1494 | 174 172-176 | 1/1 |
1.44 | 14:25 | 37 | 9:47 | 167 164-168 | 1634 | 174 172-176 | 5/0 |
1.50 | 15:05 | 40 | 10:38 | 163 161-165 | 1732 | 172 170-174 | 1/0 |
1.56 | 17:14 | 2:09 +1:36 | 34:24 | 138 124-163 | 4747 | 174 114-184 | 0/5 |
1.63 | 17:47 | 33 | 8:45 | 157 147-166 | 1373 | 178 176-182 | 0/3 |
1.69 | 18:23 | 36 | 9:41 | 160 157-165 | 1549 | 178 176-178 | 0/1 |
1.75 | 18:57 | 34 | 8:57 | 157 151-161 | 1406 | 175 174-176 | 0/2 |
1.81 | 19:28 | 31 | 8:17 | 160 157-161 | 1326 | 176 176-176 | 0/4 |
1.88 | 20:01 | 33 | 8:54 | 160 158-161 | 1424 | 176 176-176 | 1/1 |
1.94 | 20:38 | 37 | 9:53 | 162 161-166 | 1602 | 175 174-178 | 2/1 |
2.00 | 21:14 | 36 | 9:29 | 165 162-167 | 1566 | 174 172-176 | 2/2 |
2.06 | 24:19 | 3:05 +2:39 | 49:14 | 135 114-161 | 6647 | 175 120-186 | 0/0 |
2.13 | 24:57 | 39 | 10:20 | 152 147-158 | 1571 | 178 176-182 | 1/0 |
2.19 | 25:32 | 35 | 9:14 | 156 145-165 | 1439 | 179 178-180 | 1/0 |
2.25 | 26:06 | 34 | 9:01 | 150 146-153 | 1352 | 179 178-180 | 1/0 |
2.31 | 26:40 | 34 | 9:11 | 156 153-159 | 1432 | 178 176-178 | 1/1 |
2.38 | 27:14 | 34 | 9:06 | 158 157-159 | 1439 | 180 178-180 | 1/1 |
2.44 | 27:49 | 35 | 9:21 | 162 157-164 | 1514 | 177 176-180 | 1/2 |
2.50 | 28:22 | 32 | 8:39 | 168 160-174 | 1453 | 177 176-178 | 0/4 |
2.56 | 31:01 | 2:39 +2:22 | 42:20 | 138 118-173 | 5841 | 177 172-184 | 3/0 |
2.63 | 31:41 | 40 | 10:44 | 160 151-169 | 1717 | 182 180-186 | 0/3 |
2.69 | 32:13 | 32 | 8:34 | 157 154-165 | 1344 | 182 178-184 | 0/3 |
2.75 | 32:46 | 33 | 8:46 | 160 157-161 | 1401 | 181 180-182 | 0/1 |
2.81 | 33:22 | 36 | 9:39 | 164 162-165 | 1582 | 178 176-178 | 2/0 |
2.88 | 33:57 | 35 | 9:23 | 162 161-164 | 1521 | 178 176-178 | 4/0 |
2.94 | 34:32 | 35 | 9:13 | 160 159-161 | 1475 | 176 176-178 | 1/1 |
3.00 | 35:07 | 36 | 9:32 | 158 156-159 | 1505 | 177 174-180 | 0/2 |
3.06 | 37:56 | 2:49 +2:37 | 45:03 | 143 119-157 | 6441 | 183 172-188 | 1/1 |
3.13 | 38:45 | 48 | 12:56 | 161 156-164 | 2081 | 181 178-186 | 1/0 |
3.19 | 39:22 | 37 | 9:47 | 159 157-161 | 1557 | 177 176-178 | 1/0 |
3.25 | 39:55 | 33 | 8:54 | 159 158-160 | 1415 | 176 176-176 | 1/0 |
3.31 | 40:29 | 34 | 9:08 | 162 161-164 | 1479 | 176 174-176 | 0/2 |
3.38 | 41:03 | 34 | 9:02 | 163 162-164 | 1473 | 177 176-180 | 0/3 |
3.44 | 41:37 | 34 | 9:06 | 164 163-164 | 1492 | 177 174-178 | 0/1 |
3.50 | 42:15 | 38 | 10:01 | 163 161-165 | 1632 | 177 176-178 | 1/0 |
3.56 | 44:58 | 2:43 +2:10 | 43:30 | 147 134-164 | 6394 | 176 166-178 | 2/0 |
3.63 | 45:34 | 37 | 9:46 | 155 138-166 | 1515 | 177 176-178 | 3/0 |
3.69 | 46:12 | 38 | 10:00 | 156 148-161 | 1561 | 177 176-180 | 2/0 |
3.75 | 46:49 | 37 | 9:47 | 159 157-161 | 1554 | 176 176-176 | 1/0 |
3.81 | 47:25 | 36 | 9:37 | 160 159-161 | 1539 | 177 176-178 | 0/0 |
3.88 | 48:02 | 37 | 9:54 | 162 159-164 | 1604 | 176 176-178 | 1/0 |
3.94 | 48:36 | 35 | 9:13 | 166 164-167 | 1531 | 175 174-178 | 1/2 |
4.00 | 49:13 | 37 | 9:45 | 164 161-165 | 1598 | 174 174-174 | 0/1 |
4.06 | 49:49 | 36 | 9:34 | 163 161-164 | 1560 | 175 174-176 | 1/0 |
4.13 | 50:29 | 40 | 10:41 | 160 158-164 | 1710 | 173 170-174 | 3/0 |
4.19 | 51:06 | 37 | 9:52 | 163 163-164 | 1609 | 173 172-174 | 0/2 |
4.25 | 51:43 | 37 | 9:57 | 163 160-166 | 1621 | 173 170-176 | 3/0 |
4.31 | 52:24 | 40 | 10:48 | 163 161-164 | 1760 | 171 168-174 | 4/0 |
4.38 | 53:05 | 41 | 10:55 | 162 159-163 | 1769 | 171 170-172 | 5/0 |
4.44 | 53:41 | 37 | 9:46 | 160 158-161 | 1563 | 172 172-174 | 0/3 |
4.50 | 54:21 | 40 | 10:40 | 163 162-164 | 1739 | 171 170-172 | 6/0 |
4.53 | 54:45 | 24 | 15:39 | 160 160-161 | 2504 | 137 120-170 | 0/1 |
Elevation
Asc 105m,
Range 27m, Flat prediction 40:34
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
12 2.7% | 10:27 |
12 1.4% | 13:32 |
See your biggest climbs |
Cadence
174 (188 max)
Stride Length: 97cm
Run: 98.4%
Walk: 1.6%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:29 | 8:29 | 57.50 |
5km | 28:51 | 9:17 | 59.07 |
5M | 48:14 | 9:39 | 57.71 |
10km | 1:00:59 | 9:49 | 57.17 |
10M | 1:41:57 | 10:12 | 56.39 |
Half | 2:16:29 | 10:25 | 55.05 |
20M | 3:35:32 | 10:47 | 54.91 |
Mara | 4:48:31 | 11:01 | 54.37 |
Bespoke Fields
Fetch Miles
10:34 | The Black Track |
14:58 | The Black Track |
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