Sat 20th Jun 2020 at 10:00am by Autumnleaves

Run > Intervals
  • Good
  • drizzle
  • breezy
  • Time
    37:41
  • Miles
    3.91
  • Min/mi
    9:38
  • Pacing
    77.4%
  • WAVA
    57.24
  • Stride(cm)
    99
  • Cals
    371
  • Cadence
    168
  • BPM
    150
  • %MHR
    81.2
  • B/mi
    1447
  • Asc(m)
    70
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

6 comments
Plan said 10 minutes warm up, 6 x 2 minutes Z4, 1 minute Z2; cool down. In terms of hitting Z4, this went well. A minute recovery is inadequate, so inevitably the pace drops.
Split Summary
===
1) 1m - 9:47(9:47/m) 139/154bpm 91cal 6.13/7.35mph
2) 0.02m - 13(8:38/m) 153/154bpm 2cal 6.95/7.33mph
3) 0.28m - 2:00(7:12/m) 161/165bpm 21cal 8.33/8.66mph
4) 0.05m - 1:00(20:04/m) 157/165bpm 10cal 2.99/8.35mph
5) 0.27m - 2:00(7:21/m) 156/164bpm 21cal 8.16/8.91mph
6) 0.05m - 1:00(19:03/m) 157/165bpm 10cal 3.15/7.91mph
7) 0.29m - 2:00(6:55/m) 156/164bpm 20cal 8.68/9.2mph
8) 0.05m - 1:00(20:21/m) 156/163bpm 10cal 2.95/8.14mph
9) 0.26m - 2:00(7:36/m) 156/164bpm 20cal 7.9/8.56mph
10) 0.05m - 1:00(18:35/m) 157/161bpm 10cal 3.23/7.51mph
11) 0.26m - 2:00(7:44/m) 157/163bpm 21cal 7.76/8.22mph
12) 0.05m - 1:00(22:09/m) 155/162bpm 10cal 2.71/7.64mph
13) 0.26m - 2:00(7:50/m) 155/164bpm 20cal 7.66/8.04mph
14) 0.05m - 1:00(21:04/m) 157/163bpm 10cal 2.85/7.58mph
15) 0.97m - 9:41(9:58/m) 150/154bpm 95cal 6.02/6.57mph
9:47 13 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 9:41
northernslowcoach
:)
TBR (TheBeardRunner)
Great workout.
LindsD
Well done xx
snogard
:)
Corrah
Great work xx
Bintmcskint
Fabulous work!!

Pace

30% 22% 8% 24% 11% 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 43 43 11:34 110 101-121 1273 164 120-172 1/1
0.13 1:24 41 10:50 129 125-132 1398 168 166-168 2/0
0.19 2:05 41 11:02 134 131-135 1479 168 166-170 2/0
0.25 2:44 38 10:13 135 134-137 1380 169 168-170 1/0
0.31 3:20 36 9:37 138 136-140 1328 170 170-170 1/1
0.38 3:53 33 8:51 138 136-139 1221 170 170-170 0/2
0.44 4:26 33 8:54 137 135-140 1220 170 170-172 0/1
0.50 5:04 37 10:00 140 137-141 1400 170 168-172 1/2
0.56 5:35 31 8:15 141 140-142 1163 170 170-172 0/3
0.63 6:17 42 11:06 144 143-146 1599 168 168-170 2/0
0.69 6:56 39 10:30 146 144-147 1534 169 168-170 1/1
0.75 7:31 35 9:14 148 147-149 1368 171 170-172 4/1
0.81 8:09 39 10:17 149 148-149 1533 172 170-174 1/0
0.88 8:46 37 9:48 149 149-150 1459 172 170-174 1/0
0.94 9:17 31 8:19 151 149-152 1255 172 170-174 3/0
1.00 9:47 30 8:04 153 152-153 1234 172 172-172 1/1
1.06 10:16 29 7:39 155 151-158 1186 177 170-184 1/0
1.13 10:42 26 6:59 160 158-162 1118 182 180-184 1/1
1.19 11:08 26 6:59 164 163-164 1146 180 180-180 0/1
1.25 11:36 28 7:25 163 163-164 1208 179 178-180 1/1
1.31 12:12 36 9:31 164 162-164 1560 167 112-182 0/0
1.38 13:10 58 15:29 151 144-159 2337 125 110-184 0/0
1.44 13:35 26 6:49 151 148-155 1031 182 180-184 0/1
1.50 14:02 26 6:59 156 155-157 1089 180 178-180 0/2
1.56 14:31 30 7:52 160 159-162 1259 178 176-180 3/1
1.63 14:59 28 7:28 163 162-163 1217 181 180-182 0/2
1.69 16:02 1:03 16:48 152 144-165 2552 122 108-178 1/0
1.75 16:28 26 6:53 148 145-154 1019 184 182-186 0/2
1.81 16:52 24 6:24 156 153-159 1000 186 184-186 0/3
1.88 17:18 26 7:00 160 158-162 1121 185 184-186 0/1
1.94 17:47 28 7:36 161 160-163 1223 184 184-186 0/0
2.00 18:45 58 15:26 158 151-163 2438 135 110-186 0/1
2.06 19:19 35 9:13 146 143-148 1346 168 118-184 0/1
2.13 19:46 27 7:13 151 148-155 1088 183 182-184 1/0
2.19 20:16 30 8:02 160 158-161 1286 181 180-182 1/0
2.25 20:47 30 8:04 162 161-163 1308 180 178-182 2/0
2.31 21:41 54 14:30 158 152-161 2290 136 118-182 1/0
2.38 22:19 38 10:07 149 146-155 1507 155 116-184 0/2
2.44 22:46 27 7:19 154 152-156 1126 183 182-184 1/0
2.50 23:17 31 8:16 158 152-162 1307 182 180-184 2/0
2.56 23:46 29 7:44 161 157-163 1244 185 184-186 0/1
2.63 24:47 1:01 16:14 157 149-162 2549 145 102-184 1/1
2.69 25:24 36 9:42 146 141-150 1417 186 186-186 1/0
2.75 25:52 29 7:42 154 151-156 1185 185 184-188 1/0
2.81 26:21 29 7:38 159 157-161 1213 187 184-188 0/1
2.88 26:52 31 8:15 161 158-163 1329 186 186-188 1/1
2.94 27:58 1:06 17:41 155 147-164 2741 124 108-186 2/1
3.00 28:35 37 9:44 145 144-147 1412 159 114-170 0/1
3.06 29:13 38 10:03 147 146-149 1478 169 164-172 1/2
3.13 29:48 36 9:29 150 149-151 1422 170 170-172 1/0
3.19 30:25 37 9:47 149 148-150 1459 171 170-172 1/1
3.25 31:04 39 10:20 148 148-149 1529 171 170-172 1/1
3.31 31:44 40 10:41 149 148-150 1592 171 170-172 2/1
3.38 32:20 36 9:43 149 148-149 1447 172 170-172 0/1
3.44 32:56 36 9:35 150 150-150 1436 172 172-174 0/1
3.50 33:30 34 9:09 150 149-150 1373 171 170-172 0/3
3.56 34:05 35 9:18 149 148-150 1386 171 170-172 0/3
3.63 34:40 35 9:18 149 148-150 1386 171 170-172 1/3
3.69 35:16 36 9:31 149 148-150 1418 170 170-172 1/2
3.75 35:54 38 10:15 152 151-153 1558 171 170-172 4/1
3.81 36:37 43 11:21 153 152-154 1737 169 168-172 1/2
3.88 37:18 41 10:54 152 152-153 1657 168 168-170 1/0
3.91 37:42 24 11:26 153 152-153 1749 167 166-168 1/0

Heart

150/165max
  • Show Beats/Mile

Elevation

Asc 70m, Range 18m, Flat prediction 38:14
Elevation Graph
Biggest Climbs (m) Min/mi
13 1.7% 8:34
See your biggest climbs

Cadence

168 (188 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 85.7 175 3.6 32:19 8:52
Walk 14.3 114 0.3 5:22 20:19
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:46 59.27% More
800m 3:53 7:50 56.55% More
1km 5:08 8:16 55.73% More
Mile 8:29 8:29 57.52% More
5k 29:25 9:28 57.92% More

Predictions

Dist Time Per Mile WAVA
1M 8:25 8:25 57.95
5km 29:16 9:25 58.23
5M 49:22 9:52 56.39
10km 1:02:41 10:05 55.62
10M 1:45:45 10:35 54.37
Half 2:22:16 10:52 52.81
20M 3:46:28 11:19 52.26
Mara 5:04:42 11:38 51.48

Bespoke Fields

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To plan Yes - Garmin
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