Tue 23rd Jun 2020 at 6:00pm by Autumnleaves

Run > Intervals
  • Good
  • breezy
  • v warm
  • Time
    44:52
  • Miles
    4.72
  • Min/mi
    9:30
  • Pacing
    81%
  • WAVA
    58.49
  • Stride(cm)
    101
  • Cals
    440
  • Cadence
    167
  • BPM
    150
  • %MHR
    81.1
  • B/mi
    1427
  • Asc(m)
    38
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

5 comments
On the plan 10 minutes warm up, 4 x 5 minutes Z4, 1 minute Z2 recovery; cool down.

Really warm day, so I was quite glad it was only 4! Overall, quite pleased with this in the conditions. My right hip was telling me that 4 runs on the trot is not what it likes though! Rest day tomorrow.

Split Summary
===
1) 0.98m - 10:00(10:14/m) 131/148bpm 85cal 5.86/7.18mph
2) 0.64m - 5:00(7:51/m) 156/160bpm 52cal 7.65/7.97mph
3) 0.06m - 1:00(17:34/m) 151/159bpm 10cal 3.41/7.83mph
4) 0.63m - 5:00(8:00/m) 157/162bpm 52cal 7.51/7.81mph
5) 0.06m - 1:00(17:13/m) 153/162bpm 10cal 3.49/7.64mph
6) 0.6m - 5:00(8:21/m) 159/164bpm 53cal 7.18/8.16mph
7) 0.05m - 1:00(19:01/m) 157/163bpm 10cal 3.15/6.64mph
8) 0.61m - 5:00(8:11/m) 161/166bpm 53cal 7.33/7.7mph
9) 0.05m - 1:00(21:07/m) 158/167bpm 10cal 2.84/7.72mph
10) 1m - 10:21(10:21/m) 150/156bpm 100cal 5.8/6.64mph
11) 0.05m - 31(9:45/m) 153/153bpm 5cal 6.15/6.18mph
10:00 5:00 1:00 5:00 1:00 5:00 1:00 5:00 1:00 10:21 31
northernslowcoach
:)
Autumnleaves
Notes added :)
TBR (TheBeardRunner)
I've learnt rest days are very important. Great work again 😊
Corrah
Great effort and enjoy your rest day xx
RRR-CAZ 🇬🇧
Picked a good day weather wise for a rest day

Pace

29% 10% 20% 36% 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 40 40 10:47 101 86-112 1089 168 164-172 0/3
0.13 1:22 42 11:11 118 113-120 1321 168 168-168 0/2
0.19 2:02 39 10:29 122 121-123 1279 168 164-170 1/4
0.25 2:42 40 10:39 123 122-124 1310 167 166-168 1/1
0.31 3:28 47 12:26 127 125-128 1578 166 164-168 5/0
0.38 4:09 41 10:50 132 129-134 1431 163 162-164 2/0
0.44 4:52 43 11:23 135 134-136 1536 164 164-164 4/0
0.50 5:29 37 9:57 137 137-139 1364 166 166-166 2/0
0.56 6:04 35 9:20 139 138-139 1298 168 166-168 0/1
0.63 6:42 38 10:13 140 139-141 1430 170 170-170 3/1
0.69 7:17 35 9:12 139 138-140 1279 170 168-172 1/1
0.75 7:54 38 10:01 137 137-137 1372 167 166-168 1/0
0.81 8:32 38 10:10 140 138-141 1424 169 166-170 1/0
0.88 9:10 37 9:57 143 142-144 1424 169 166-170 1/2
0.94 9:39 30 7:55 147 145-148 1164 171 170-172 1/0
1.00 10:11 31 8:17 148 148-149 1227 172 170-174 1/1
1.06 10:39 29 7:37 151 150-151 1151 176 174-178 0/3
1.13 11:11 32 8:34 153 151-154 1310 176 174-178 0/0
1.19 11:40 29 7:38 155 154-155 1183 176 174-176 1/0
1.25 12:09 29 7:50 156 155-157 1221 175 174-176 0/1
1.31 12:38 29 7:40 158 157-158 1212 175 174-176 0/1
1.38 13:08 30 7:54 159 158-159 1255 175 174-176 1/0
1.44 13:38 30 8:02 159 159-159 1276 175 174-176 1/1
1.50 14:08 30 8:05 159 159-160 1285 176 174-178 0/0
1.56 14:37 29 7:43 159 159-159 1227 178 178-178 0/1
1.63 15:11 34 9:06 158 157-159 1438 177 174-178 0/1
1.69 16:02 51 13:42 146 140-156 2001 140 118-176 0/1
1.75 16:35 32 8:37 146 144-148 1257 177 176-178 1/1
1.81 17:03 29 7:40 152 149-154 1165 178 176-180 1/0
1.88 17:34 31 8:13 158 155-160 1298 178 176-178 2/0
1.94 18:06 32 8:25 161 160-162 1355 178 176-178 1/0
2.00 18:40 34 9:08 160 160-161 1461 177 176-178 2/0
2.06 19:10 30 7:55 160 160-161 1268 178 176-178 0/2
2.13 19:39 29 7:42 160 159-161 1231 178 176-178 0/2
2.19 20:09 30 8:02 160 160-161 1286 177 176-178 0/1
2.25 20:38 29 7:52 161 161-161 1266 177 176-178 0/1
2.31 21:17 39 10:24 160 158-161 1665 165 112-176 0/1
2.38 22:07 50 13:17 147 142-155 1953 134 112-178 0/0
2.44 22:37 29 7:51 147 144-149 1154 177 176-178 0/2
2.50 23:06 29 7:44 154 153-155 1191 179 176-180 0/1
2.56 23:37 32 8:24 158 156-160 1328 178 178-178 0/0
2.63 24:09 32 8:36 161 161-161 1384 178 176-178 2/0
2.69 24:42 33 8:43 162 162-163 1411 177 176-178 1/1
2.75 25:13 31 8:22 162 162-163 1355 176 176-176 1/0
2.81 25:45 32 8:24 163 163-164 1370 176 174-178 0/0
2.88 26:17 33 8:41 163 162-164 1416 176 172-178 1/0
2.94 26:53 35 9:27 163 163-163 1541 176 174-178 1/0
3.00 27:55 1:02 16:34 156 149-163 2585 119 110-176 2/0
3.06 28:29 34 9:07 148 145-152 1349 159 112-182 1/1
3.13 29:00 31 8:11 158 155-160 1292 178 176-180 0/0
3.19 29:29 29 7:50 161 161-161 1262 178 176-178 2/0
3.25 30:01 31 8:21 163 161-164 1362 180 178-182 3/1
3.31 30:33 32 8:36 163 163-163 1401 181 180-182 0/0
3.38 31:06 33 8:51 163 163-164 1443 180 178-182 0/0
3.44 31:37 31 8:18 162 161-163 1344 180 178-182 0/0
3.50 32:06 29 7:49 163 163-164 1274 182 180-184 0/0
3.56 32:37 30 8:01 165 164-165 1324 180 178-184 0/1
3.63 33:13 36 9:42 164 160-165 1591 162 114-178 1/1
3.69 34:14 1:01 16:19 153 141-164 2497 122 104-164 1/1
3.75 34:53 39 10:19 143 141-145 1475 166 166-168 0/1
3.81 35:33 41 10:50 148 146-149 1604 166 166-168 0/2
3.88 36:18 45 11:58 149 148-149 1783 166 166-168 0/2
3.94 36:53 35 9:14 148 148-149 1367 169 166-170 1/0
4.00 37:29 36 9:33 149 147-151 1422 168 166-170 1/1
4.06 38:07 38 10:06 151 150-151 1526 169 166-170 0/7
4.13 38:45 39 10:19 150 150-151 1548 168 166-170 1/2
4.19 39:18 33 8:45 150 150-150 1311 167 166-168 0/1
4.25 40:03 45 11:55 150 149-151 1787 166 166-166 2/3
4.31 40:40 37 9:52 152 151-153 1501 163 162-164 1/0
4.38 41:21 42 11:05 154 152-155 1708 165 162-166 2/0
4.44 42:02 40 10:47 154 154-155 1659 166 164-168 1/0
4.50 42:43 41 10:55 154 153-155 1681 168 166-170 0/1
4.56 43:24 41 11:01 152 152-153 1675 166 164-168 0/1
4.62 44:00 36 9:32 152 151-152 1448 167 166-168 0/1
4.69 44:34 35 9:15 153 152-153 1414 168 166-170 1/0
4.72 44:53 19 10:54 153 152-153 1668 167 166-168 0/1

Heart

150/165max
  • Show Beats/Mile

Elevation

Asc 38m, Range 19m, Flat prediction 44:16
Elevation Graph
Biggest Climbs (m) Min/mi
14 2.1% 10:45
See your biggest climbs

Cadence

167 (184 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 92.3 172 4.5 41:26 9:07
Walk 7.7 115 0.2 3:27 19:55

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:44 51.85% More
800m 3:54 7:51 56.41% More
1km 4:52 7:51 58.79% More
Mile 8:22 8:22 58.28% More
5k 27:26 8:50 62.11% More

Predictions

Dist Time Per Mile WAVA
1M 8:09 8:09 59.85
5km 28:20 9:07 60.15
5M 47:48 9:34 58.23
10km 1:00:41 9:46 57.45
10M 1:42:22 10:14 56.16
Half 2:17:44 10:31 54.55
20M 3:39:15 10:58 53.98
Mara 4:54:59 11:16 53.18

Bespoke Fields

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