Wed 24th Jun 2020 at 12:00pm by trackvet

Run > Intervals
  • breezy
  • v warm
  • Time
    52:46
  • Miles
    5.04
  • Min/mi
    10:28
  • Pacing
    44%
  • WAVA
    48.68
  • Stride(cm)
    91
  • Cals
    592
  • Cadence
    169
  • BPM
    128
  • %MHR
    75.1
  • B/mi
    1345
  • Asc(m)
    36
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 13:12(13:12/m) 92/126bpm 109cal
2) 0.19m - 1:48(9:41/m) 115/127bpm 16cal
3) 0.5m - 4:36(9:13/m) 131/138bpm 55cal
4) 0.27m - 3:00(11:16/m) 127/139bpm 33cal
5) 0.5m - 4:22(8:44/m) 136/144bpm 54cal
6) 0.26m - 3:00(11:38/m) 138/143bpm 35cal
7) 0.5m - 4:39(9:18/m) 145/148bpm 63cal
8) 0.27m - 3:00(11:09/m) 138/146bpm 36cal
9) 0.5m - 4:49(9:39/m) 145/150bpm 62cal
10) 0.27m - 3:00(10:55/m) 139/147bpm 36cal
11) 0.5m - 4:19(8:38/m) 149/161bpm 59cal
12) 0.28m - 3:00(10:32/m) 139/160bpm 34cal

Warm-up; 5 x 1/2 mile (3:00) @ 5k pace. Tough because very hot but got through it ok. Calves a bit tight and thought they might go but not too bad at the end, plus hamstring a bit tight. Given the heat I'm not too dissatisfied but would have liked faster as didn't feel great
13:12 1:48 4:36 3:00 4:22 3:00 4:39 3:00 4:49 3:00 4:19 3:00

Pace

25% 2% 10% 15% 31% 17%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 58 58 15:35 79 71-83 1231 128 124-130 1/0
0.13 1:55 56 15:02 80 78-83 1203 129 126-132 0/0
0.19 2:49 54 14:31 83 75-96 1205 137 128-166 0/0
0.25 3:47 58 15:22 90 84-100 1382 130 128-132 1/0
0.31 4:45 58 15:32 86 84-89 1336 131 130-132 0/0
0.38 5:41 56 15:00 82 80-85 1230 129 122-132 0/0
0.44 6:38 57 15:07 83 80-85 1255 129 128-130 1/0
0.50 7:35 57 15:06 88 85-90 1328 129 128-132 1/0
0.56 8:33 59 15:38 89 86-91 1392 130 128-132 1/0
0.63 9:30 56 15:01 88 86-90 1322 131 128-134 0/0
0.69 10:14 44 11:42 93 88-106 1087 160 130-176 0/0
0.75 10:49 36 9:28 112 109-116 1061 174 172-176 1/0
0.81 11:26 37 9:48 117 116-118 1147 173 172-174 0/1
0.88 12:02 36 9:43 119 119-120 1156 172 172-172 0/0
0.94 12:37 35 9:17 120 119-122 1114 173 172-174 1/0
1.00 13:12 35 9:27 124 122-126 1171 174 172-178 0/0
1.06 17:03 3:50 +3:23 1:01:24 108 82-127 6632 174 112-180 0/0
1.13 17:47 44 11:46 117 113-124 1376 175 172-178 0/1
1.19 18:22 36 9:30 119 117-120 1130 174 172-176 0/1
1.25 18:56 34 9:00 123 121-124 1108 177 176-180 0/1
1.31 19:29 32 8:37 127 124-130 1093 179 178-180 0/0
1.38 20:02 33 8:53 131 129-134 1163 177 176-178 0/0
1.44 20:38 36 9:36 132 130-135 1268 178 176-180 0/1
1.50 21:13 36 9:29 134 133-135 1271 177 176-178 0/0
1.56 21:48 35 9:21 135 133-136 1262 177 176-178 0/0
1.63 22:24 36 9:32 134 132-135 1277 177 176-180 1/0
1.69 23:00 35 9:26 136 134-138 1282 178 176-180 1/0
1.75 23:46 47 12:29 136 134-137 1697 166 164-168 1/0
1.81 25:05 1:18 +39 20:52 120 117-133 2504 172 166-176 1/0
1.88 25:48 43 11:29 124 119-129 1425 170 170-172 1/0
1.94 26:28 40 10:47 128 127-130 1380 171 168-172 0/0
2.00 27:03 35 9:25 130 129-131 1225 175 170-180 0/1
2.06 27:37 34 8:56 134 131-137 1197 178 176-178 0/0
2.13 28:11 34 9:09 137 136-138 1253 178 174-180 0/1
2.19 29:25 1:14 +44 19:47 128 124-136 2533 183 178-188 0/1
2.25 29:57 32 8:28 133 131-136 1127 183 180-188 0/1
2.31 30:27 29 7:49 139 136-142 1086 182 180-184 0/1
2.38 31:01 34 9:06 142 141-143 1293 182 176-184 0/0
2.44 31:35 35 9:17 143 141-144 1327 180 178-182 0/1
2.50 32:18 43 11:22 142 140-143 1614 170 164-180 1/0
2.56 33:02 43 11:36 138 137-139 1600 169 166-170 0/0
2.63 33:45 43 11:32 137 135-138 1580 171 170-172 1/0
2.69 34:27 42 11:20 136 135-137 1541 168 168-170 1/0
2.75 35:05 38 10:08 140 136-143 1418 174 168-180 1/0
2.81 35:43 37 9:58 144 142-145 1436 178 176-180 1/0
2.88 36:21 38 10:05 145 144-147 1463 178 178-180 1/0
2.94 36:55 35 9:16 146 144-147 1352 178 176-178 0/0
3.00 37:29 34 9:01 145 144-147 1308 179 178-180 0/0
3.06 38:02 33 8:51 146 146-147 1292 178 178-180 0/0
3.13 38:36 34 9:00 147 145-148 1323 178 176-180 0/1
3.19 39:11 35 9:13 146 145-147 1345 179 176-182 0/1
3.25 39:51 40 10:41 145 143-146 1549 172 156-184 0/2
3.31 41:04 1:14 +40 19:40 133 127-142 2615 173 168-176 0/0
3.38 41:50 45 12:07 138 137-138 1672 169 168-170 0/0
3.44 42:32 42 11:14 138 137-140 1551 169 168-170 0/1
3.50 44:04 1:32 +53 24:37 134 127-140 3298 173 166-184 1/0
3.56 44:38 34 8:56 138 130-142 1234 184 180-186 1/1
3.63 45:13 36 9:30 145 143-146 1378 179 176-182 1/0
3.69 45:50 37 9:47 146 144-147 1428 177 176-180 1/0
3.75 46:28 37 9:59 147 146-148 1468 177 176-178 1/0
3.81 47:07 40 10:38 148 146-150 1573 176 174-176 1/0
3.88 47:46 38 10:11 147 145-148 1496 176 174-178 1/0
3.94 48:22 37 9:47 147 146-148 1438 176 176-178 0/0
4.00 48:59 37 9:47 146 144-146 1429 174 170-176 0/1
4.06 50:52 1:53 +1:22 30:01 134 127-147 4021 174 168-180 0/0
4.13 51:38 47 12:27 137 136-140 1705 172 170-174 0/1
4.19 52:22 44 11:41 140 139-141 1636 169 166-172 0/0
4.25 53:37 1:15 +35 20:05 139 135-143 2792 173 170-180 1/0
4.31 54:13 35 9:25 141 139-143 1327 184 182-186 1/0
4.38 54:45 32 8:35 146 144-147 1253 184 182-186 0/1
4.44 55:18 34 8:57 150 147-151 1341 183 182-186 0/1
4.50 55:51 33 8:48 149 148-151 1312 181 180-182 0/1
4.56 56:42 51 +20 13:29 144 142-146 1941 172 114-198 0/1
4.62 57:13 32 8:24 148 146-152 1244 183 182-184 0/1
4.69 57:45 32 8:31 155 152-159 1320 184 182-186 0/0
4.75 58:20 34 9:08 157 153-161 1434 182 180-184 1/0
4.81 59:58 1:39 +1:08 26:20 140 128-160 3686 161 94-182 0/1
4.87 1:00:47 48 12:50 140 139-141 1797 169 168-170 0/1
4.94 1:01:28 41 10:59 140 139-141 1537 169 166-170 0/0
5.00 1:02:06 38 10:09 140 139-141 1422 169 168-170 0/1
5.04 1:02:30 24 10:45 143 143-144 1538 165 160-172 0/0

Heart

128/161max
  • Show Beats/Mile

Elevation

Asc 36m, Range 9m, Flat prediction 52:46
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

169 (198 max) Stride Length: 91cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 69.8 175 4.4 40:47 11:28
Walk 16.9 128 0.7 12:09 18:27
Still 0.2 - - 9 -
Pause 13.1 - - 9:24 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:03 8:15 42.46% More
800m 4:18 8:38 48.24% More
1km 5:46 9:16 46.82% More
Mile 9:39 9:39 47.47% More
5k 34:52 11:13 44.75% More
5 miles 1:01:53 12:23 41.17% More

Predictions

Dist Time Per Mile WAVA
1M 9:30 9:30 48.21
5km 31:36 10:10 49.37
5M 52:19 10:28 48.70
10km 1:05:53 10:36 48.36
10M 1:49:05 10:55 48.36
Half 2:25:14 11:05 47.72
20M 3:47:27 11:22 48.29
Mara 5:02:49 11:33 48.36
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