Fri 26th Jun 2020 at 9:00am by PCleasby

Run > Intervals
  • Time
    22:31
  • Miles
    3.38
  • Min/mi
    6:40
  • Pacing
    67%
  • WAVA
    69.69
  • Stride(cm)
    132
  • Cals
    350
  • Cadence
    183
  • BPM
    163
  • %MHR
    84.7
  • B/mi
    1083
  • Asc(m)
    31
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.37m - 2:18(6:13/m) 146/163bpm 31cal 9.66/10.16mph
2) 0.12m - 47(6:23/m) 161/162bpm 12cal 9.41/9.64mph
3) 0.25m - 1:34(6:20/m) 163/166bpm 26cal 9.48/9.58mph
4) 0.25m - 2:12(8:44/m) 155/166bpm 34cal 6.87/9.58mph
5) 0.25m - 1:33(6:09/m) 155/164bpm 23cal 9.74/9.64mph
6) 0.25m - 1:32(6:12/m) 164/166bpm 25cal 9.68/9.73mph
7) 0.25m - 1:30(6:04/m) 170/183bpm 25cal 9.88/10.79mph
8) 0.26m - 2:13(8:38/m) 159/172bpm 35cal 6.94/10.42mph
9) 0.25m - 1:30(6:02/m) 162/182bpm 23cal 9.94/9.98mph
10) 0.25m - 1:32(6:05/m) 176/181bpm 26cal 9.86/9.96mph
11) 0.25m - 1:29(6:01/m) 178/183bpm 26cal 9.97/10.1mph
12) 0.26m - 2:03(8:04/m) 152/179bpm 28cal 7.44/10.08mph
13) 0.25m - 1:30(6:04/m) 163/181bpm 23cal 9.9/10.02mph
14) 0.13m - 45(5:56/m) 179/184bpm 13cal 10.12/10.12mph
15) 0.01m - 1(3:13/m) 181/182bpm 18.7/10.12mph
2:18 47 1:34 2:12 1:33 1:32 1:30 2:13 1:30 1:32 1:29 2:03 1:30 45 1

Pace

2% 7% 13% 6% 72%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 24 24 6:31 113 92-135 737 190 188-194 1/0
0.13 47 23 6:00 144 138-149 865 189 188-190 0/1
0.19 1:10 23 6:14 153 150-155 953 189 188-190 0/1
0.25 1:33 23 6:11 158 156-159 977 187 186-188 1/0
0.31 1:57 24 6:17 160 160-160 1005 187 186-188 0/2
0.38 2:20 23 6:13 161 159-162 1001 188 186-188 1/0
0.44 2:44 24 6:20 161 160-162 1019 186 184-186 0/1
0.50 3:08 24 6:22 162 161-162 1033 186 186-188 0/0
0.56 3:32 24 6:22 163 162-163 1037 186 186-186 0/1
0.63 3:55 23 6:16 163 162-163 1020 187 186-188 0/0
0.69 4:19 24 6:20 164 163-164 1040 188 186-190 0/0
0.75 4:44 25 6:40 165 164-166 1101 185 170-190 0/0
0.81 5:15 31 8:10 163 161-164 1332 170 170-172 1/0
0.88 5:47 33 8:43 156 154-159 1360 170 166-172 1/1
0.94 6:20 32 8:37 151 147-154 1300 168 164-172 1/1
1.00 6:53 33 8:46 144 141-146 1263 170 164-190 0/1
1.06 7:17 24 6:30 147 138-153 955 188 186-190 0/1
1.13 7:40 23 6:09 157 156-159 967 186 184-186 0/0
1.19 8:03 23 6:13 161 160-162 1000 185 184-186 0/0
1.25 8:26 23 6:05 163 162-164 992 186 186-188 1/0
1.31 8:49 23 6:11 163 162-165 1008 185 184-186 0/0
1.38 9:13 24 6:21 165 164-165 1046 186 186-188 1/0
1.44 9:36 23 6:11 165 165-166 1020 186 186-188 0/1
1.50 9:59 23 6:02 166 165-166 1002 187 186-188 2/0
1.56 10:21 22 5:57 166 165-167 988 187 186-188 0/1
1.63 10:44 22 6:00 168 166-175 1007 186 184-188 1/0
1.69 11:07 23 6:13 175 169-183 1087 186 186-188 1/0
1.75 11:32 24 6:31 171 165-176 1114 183 162-188 0/1
1.81 12:05 34 8:58 165 162-169 1481 167 164-168 0/2
1.88 12:37 32 8:26 157 145-167 1325 171 166-172 1/0
1.94 13:07 31 8:09 157 154-162 1279 172 168-174 0/1
2.00 13:40 32 8:34 152 150-154 1302 175 164-192 1/0
2.06 14:03 23 6:12 154 152-156 955 190 188-194 1/0
2.13 14:25 23 6:00 160 158-162 961 188 188-188 0/1
2.19 14:49 23 6:12 163 163-164 1011 188 188-190 0/1
2.25 15:11 23 6:05 176 166-182 1071 188 188-190 1/0
2.31 15:34 22 5:59 174 169-180 1041 188 188-190 0/2
2.38 15:57 23 6:08 175 171-179 1073 188 188-190 1/0
2.44 16:20 23 6:07 178 176-180 1090 188 188-190 0/1
2.50 16:43 23 6:11 176 175-179 1089 188 186-190 0/0
2.56 17:06 23 6:08 179 175-183 1097 188 188-190 0/1
2.63 17:28 22 5:59 179 175-181 1072 188 186-190 0/0
2.69 17:51 22 5:56 178 175-182 1055 191 188-192 0/0
2.75 18:13 23 6:04 179 176-182 1086 187 164-192 0/0
2.81 19:28 1:15 +53 19:57 147 142-150 2933 161 116-174 1/0
2.88 20:08 39 10:32 151 150-152 1590 170 166-172 1/1
2.94 20:37 29 7:41 152 151-153 1167 171 170-172 1/1
3.00 21:08 32 8:25 153 152-154 1288 167 164-170 0/1
3.06 21:31 23 6:06 155 153-157 945 188 188-190 0/1
3.13 21:53 22 5:53 160 158-160 942 187 186-188 0/0
3.19 22:16 23 6:00 167 162-173 1003 186 186-186 0/0
3.25 22:39 23 6:07 177 176-180 1084 186 184-186 1/0
3.31 23:01 22 5:56 179 177-181 1063 187 186-188 0/0
3.38 23:23 22 5:56 179 176-182 1063 186 184-186 1/0
3.38 23:26 3 7:38 181 180-181 1382 162 156-168 0/0

Heart

163/183max
  • Show Beats/Mile

Elevation

Asc 31m, Range 5m, Flat prediction 22:31
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

183 (194 max) Stride Length: 132cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.0 183 3.4 22:30 6:40
Walk 4.0 139 0 56 3:26:10

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:29 5:58 54.92% More
800m 3:00 6:03 63.36% More
1km 3:46 6:03 66.06% More
Mile 6:42 6:42 63.12% More
5k 21:43 6:59 66.23% More

Predictions

Dist Time Per Mile WAVA
1M 6:08 6:08 68.91
5km 20:35 6:38 69.86
5M 34:12 6:50 68.43
10km 43:07 6:56 67.76
10M 1:11:40 7:10 67.37
Half 1:35:36 7:18 66.29
20M 2:30:09 7:30 66.88
Mara 3:20:19 7:39 66.85

Bespoke Fields

Amend your bespoke fields
notes First attempt at a track session on the Coast Road. 3 sets completed but died after the 3rd. Long rest then half the 4th. Not a bad first attempt though.
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