Fri 3rd Jul 2020 at 5:00pm by Autumnleaves

Run > Intervals
  • Good
  • rain
  • breezy
  • warm
  • Time
    48:23
  • Miles
    5.06
  • Min/mi
    9:34
  • Pacing
    76%
  • WAVA
    58.22
  • Stride(cm)
    99
  • Cals
    448
  • Cadence
    171
  • BPM
    143
  • %MHR
    77.4
  • B/mi
    1370
  • Asc(m)
    88
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

8 comments
Warm up; 6 x 3 @5k effort with 2 minute recoveries. Cool down. Aiming at consistency so pleased with this. The slow one is the one up and over the bridge! The extra recovery time made a huge difference to how I felt for this! Felt strong and reasonably comfortable in the efforts.

Split Summary
===
1) 0.98m - 10:00(10:11/m) 130/144bpm 86cal 5.89/6.95mph
2) 0.39m - 3:00(7:44/m) 151/155bpm 31cal 7.76/8.18mph
3) 0.16m - 2:00(12:39/m) 138/155bpm 18cal 4.74/8.08mph
4) 0.38m - 3:00(7:48/m) 151/158bpm 30cal 7.7/8.01mph
5) 0.16m - 2:00(12:21/m) 142/156bpm 18cal 4.86/7.58mph
6) 0.39m - 3:00(7:39/m) 155/163bpm 31cal 7.84/8.35mph
7) 0.15m - 2:00(13:17/m) 142/162bpm 17cal 4.52/8.25mph
8) 0.39m - 3:00(7:44/m) 152/160bpm 30cal 7.76/7.99mph
9) 0.16m - 2:00(12:19/m) 145/160bpm 18cal 4.87/7.78mph
10) 0.36m - 3:00(8:17/m) 158/162bpm 32cal 7.24/7.51mph
11) 0.15m - 2:00(13:30/m) 144/161bpm 17cal 4.44/7.45mph
12) 0.38m - 3:00(7:49/m) 156/161bpm 31cal 7.67/7.93mph
13) 0.13m - 2:00(15:18/m) 142/160bpm 16cal 3.92/7.78mph
14) 0.87m - 8:23(9:41/m) 144/151bpm 73cal 6.2/7.39mph
10:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 8:23
Bintmcskint
This looks fabulous! Well done :-)
TBR (TheBeardRunner)
Good session!
Sombrero
Great stuff. We'll done.
Sombrero
Well done even.
northernslowcoach
Good running AL :)
Corrah
Great, well done :)
RRR-CAZ 🇬🇧
Nice :-)
LindsD
Well done x

Pace

22% 19% 17% 31% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 45 45 12:02 102 74-121 1227 173 172-176 0/3
0.13 1:28 43 11:28 116 103-125 1331 172 170-174 0/2
0.19 2:06 38 10:14 124 123-126 1268 173 172-174 2/3
0.25 2:45 38 10:09 126 123-128 1278 173 172-176 1/2
0.31 3:27 42 11:17 129 126-130 1455 172 170-172 4/0
0.38 4:08 41 10:59 133 129-135 1460 172 170-174 3/1
0.44 4:48 41 10:48 135 133-136 1458 173 172-174 2/0
0.50 5:26 38 10:07 138 134-140 1396 176 176-176 1/0
0.56 6:03 37 9:53 137 136-137 1353 174 174-174 0/0
0.63 6:41 38 10:03 135 133-136 1357 174 174-176 3/0
0.69 7:16 35 9:17 134 133-134 1243 175 174-178 1/2
0.75 7:53 37 9:55 135 134-136 1339 176 174-178 1/0
0.81 8:30 37 9:52 138 135-140 1361 178 178-178 1/1
0.88 9:06 36 9:38 142 140-142 1368 177 174-180 0/2
0.94 9:37 31 8:19 142 142-143 1181 176 174-178 2/0
1.00 10:09 31 8:19 144 143-145 1197 176 174-180 0/1
1.06 10:37 29 7:37 148 146-148 1128 183 182-184 0/3
1.13 11:08 30 8:07 150 149-152 1217 182 182-184 1/0
1.19 11:37 29 7:45 152 151-152 1179 185 184-186 0/1
1.25 12:06 29 7:50 152 150-153 1190 185 182-186 0/1
1.31 12:34 28 7:30 153 152-153 1148 186 184-188 1/1
1.38 13:07 32 8:38 154 153-155 1328 172 118-188 1/0
1.44 14:07 1:01 16:13 140 128-152 2270 124 118-162 1/0
1.50 14:45 38 10:03 131 130-132 1316 172 168-174 1/0
1.56 15:15 30 7:59 136 133-139 1086 177 174-182 0/1
1.63 15:43 28 7:27 145 142-147 1081 182 180-182 0/1
1.69 16:13 30 7:54 151 149-153 1194 182 182-184 0/0
1.75 16:43 30 8:07 153 152-154 1242 182 182-184 0/0
1.81 17:12 29 7:50 154 153-155 1207 183 182-184 1/0
1.88 17:42 30 7:53 156 155-158 1229 183 180-184 2/0
1.94 18:24 42 11:15 154 150-156 1734 160 118-184 1/0
2.00 19:16 51 13:42 137 131-147 1878 141 118-174 1/0
2.06 19:54 38 10:12 140 136-142 1429 175 172-176 2/1
2.13 20:24 30 8:02 144 138-149 1157 181 176-184 2/2
2.19 20:54 30 7:56 153 149-157 1215 184 182-184 1/0
2.25 21:21 28 7:22 157 156-158 1157 185 184-186 0/1
2.31 21:50 28 7:33 158 157-158 1192 185 182-186 1/1
2.38 22:22 33 8:43 159 158-161 1386 187 186-188 0/0
2.44 22:48 26 6:56 161 160-162 1118 186 184-188 0/1
2.50 23:34 46 12:11 157 149-162 1914 149 118-186 0/1
2.56 24:28 54 14:25 136 130-145 1961 138 114-174 0/1
2.63 25:04 36 9:32 135 133-137 1286 174 172-176 0/1
2.69 25:32 28 7:32 143 138-148 1077 181 180-182 0/1
2.75 26:00 28 7:27 151 150-152 1125 181 180-182 0/3
2.81 26:29 29 7:43 154 153-155 1187 183 182-184 0/1
2.88 26:59 30 8:05 156 155-157 1260 184 182-186 0/0
2.94 27:30 30 8:04 156 155-158 1258 186 184-186 0/0
3.00 27:58 29 7:41 158 157-160 1213 186 184-186 2/1
3.06 28:58 1:00 15:57 151 137-160 2407 128 118-184 1/0
3.13 29:38 40 10:43 137 136-137 1468 173 170-174 1/0
3.19 30:10 31 8:20 144 139-149 1200 175 174-178 1/0
3.25 30:41 31 8:21 154 151-156 1286 181 178-182 1/0
3.31 31:13 32 8:36 159 158-160 1366 182 182-182 3/0
3.38 31:47 34 9:08 159 159-160 1453 181 180-182 2/0
3.44 32:19 32 8:28 160 159-160 1355 184 182-186 0/0
3.50 32:48 28 7:35 161 160-161 1221 185 184-186 2/0
3.56 33:40 53 14:00 155 146-161 2170 145 110-186 2/3
3.63 34:28 48 12:54 137 133-143 1768 143 112-170 1/0
3.69 35:05 37 9:49 139 137-140 1364 173 172-174 1/0
3.75 35:34 28 7:32 148 143-153 1116 181 180-182 0/0
3.81 36:03 29 7:45 154 154-155 1194 184 182-186 0/1
3.88 36:32 30 7:56 158 156-159 1253 186 184-186 0/1
3.94 37:02 30 7:57 159 158-159 1264 185 184-186 1/0
4.00 37:31 29 7:43 159 158-161 1226 186 184-188 1/1
4.06 38:06 35 9:23 160 159-161 1502 172 118-188 0/1
4.13 39:15 1:09 18:23 143 130-156 2628 113 112-118 1/1
4.19 39:58 42 11:19 132 131-133 1494 172 168-174 0/2
4.25 40:37 39 10:24 136 134-137 1414 174 172-176 0/0
4.31 41:10 33 8:49 140 137-141 1233 174 172-176 0/2
4.38 41:51 41 10:59 141 140-141 1549 174 172-174 1/5
4.44 42:26 35 9:21 141 139-142 1319 176 174-176 2/1
4.50 42:53 27 7:10 142 141-144 1018 176 174-176 0/2
4.56 43:26 33 8:55 145 144-146 1292 176 174-178 4/3
4.62 44:07 41 10:52 145 144-145 1576 175 174-176 3/0
4.69 44:45 38 10:02 147 145-148 1476 176 174-178 1/0
4.75 45:25 40 10:47 149 147-149 1608 174 174-176 2/0
4.81 46:04 38 10:15 149 148-150 1527 174 172-176 1/1
4.87 46:41 38 10:05 146 145-147 1473 174 174-176 0/1
4.94 47:18 36 9:40 146 146-147 1411 175 172-178 0/2
5.00 47:51 34 8:58 146 145-146 1310 174 172-176 0/1
5.06 48:24 33 9:29 145 144-145 1375 173 172-174 1/1

Heart

143/162max
  • Show Beats/Mile

Elevation

Asc 88m, Range 19m, Flat prediction 47:55
Elevation Graph
Biggest Climbs (m) Min/mi
16 2.9% 10:52
See your biggest climbs

Cadence

171 (188 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.0 178 4.8 42:37 8:58
Walk 12.0 117 0.3 5:47 19:12

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:53 7:35 52.92% More
800m 3:56 7:54 56.00% More
1km 5:08 8:16 55.79% More
Mile 8:35 8:35 56.87% More
5k 28:14 9:05 60.36% More
5 miles 47:41 9:32 58.37% More

Predictions

Dist Time Per Mile WAVA
1M 8:09 8:09 59.85
5km 28:19 9:07 60.19
5M 47:45 9:33 58.30
10km 1:00:38 9:45 57.50
10M 1:42:16 10:14 56.22
Half 2:17:36 10:30 54.60
20M 3:39:03 10:57 54.03
Mara 4:54:42 11:15 53.23

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