Tue 21st Jul 2020 at 6:00am by ascoey

Run > Intervals
  • Time
    40:22
  • Miles
    4.04
  • Min/mi
    10:00
  • Pacing
    67%
  • WAVA
    46.26
  • Stride(cm)
    97
  • Cals
    787
  • Cadence
    166
  • BPM
    139
  • %MHR
    82
  • B/mi
    1385
  • Asc(m)
    69
  • Surface
    Road

Notes & Comments

Going up the pyramid - 400/400/400/800/800/1200

Couldn't face the downside!

The .75 (1200) effort is interesting here because it didn't feel "all out" and, having already come after (almost) 3k of effort is an encouraging pace.

There's still work to do. I'd like all of these to be well under 8 but I'll get there and it's not like there'll be any parkruns soon!

Split Summary
===
1) 0.62m - 6:25(10:23/m) 120/134bpm 106cal 5.78/7.03mph
2) 0.25m - 1:59(7:57/m) 140/144bpm 41cal 7.55/7.28mph
3) 0.13m - 1:40(13:03/m) 132/143bpm 31cal 4.6/7.35mph
4) 0.25m - 2:07(8:29/m) 141/149bpm 43cal 7.08/7.66mph
5) 0.11m - 1:33(14:23/m) 135/148bpm 30cal 4.17/7.14mph
6) 0.25m - 2:04(8:16/m) 139/149bpm 41cal 7.26/8.75mph
7) 0.07m - 1:26(20:40/m) 132/149bpm 25cal 2.9/6.8mph
8) 0.5m - 4:08(8:16/m) 147/155bpm 86cal 7.26/7.99mph
9) 0.09m - 1:28(16:04/m) 139/154bpm 29cal 3.74/7.22mph
10) 0.5m - 4:09(8:17/m) 151/157bpm 89cal 7.24/8.62mph
11) 0.09m - 1:51(21:08/m) 131/155bpm 29cal 2.84/7.39mph
12) 0.75m - 6:18(8:24/m) 153/160bpm 135cal 7.14/7.81mph
13) 0.44m - 5:14(11:55/m) 141/161bpm 102cal 5.03/6.66mph
6:25 1:59 1:40 2:07 1:33 2:04 1:26 4:08 1:28 4:09 1:51 6:18 5:14

Pace

23% 11% 5% 6% 18% 37%

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 11:36 106 86-120 1229 151 118-172 0/1
0.13 1:22 39 10:19 116 112-119 1197 165 162-168 1/1
0.19 2:01 39 10:25 121 118-123 1260 165 164-168 1/1
0.25 2:41 40 10:40 120 117-122 1280 168 164-174 0/3
0.31 3:20 39 10:17 120 118-121 1234 166 164-170 0/2
0.38 4:00 40 10:41 124 119-127 1326 165 164-172 2/0
0.44 5:14 1:15 +43 19:53 118 103-129 2345 167 162-174 0/1
0.50 5:57 43 11:28 122 117-126 1400 169 168-170 1/2
0.56 6:34 37 9:53 130 127-132 1284 170 168-172 1/0
0.63 7:10 36 9:36 133 131-134 1276 170 168-176 1/0
0.69 7:40 30 8:00 138 135-140 1105 177 174-180 0/2
0.75 8:11 30 8:08 142 141-143 1154 180 178-182 0/1
0.81 8:41 30 8:04 143 142-144 1153 180 180-180 0/2
0.88 9:12 30 8:07 143 143-144 1160 174 172-176 0/2
0.94 10:02 50 13:19 133 127-142 1770 124 98-176 2/1
1.00 10:49 48 12:46 130 128-131 1660 154 118-166 2/0
1.06 11:20 31 8:14 133 130-136 1095 175 174-176 2/2
1.13 11:52 31 8:23 141 139-144 1183 177 174-184 0/2
1.19 12:24 32 8:38 146 144-148 1262 177 174-186 1/0
1.25 12:59 34 9:11 148 147-148 1360 174 170-176 1/1
1.31 13:49 50 13:22 136 129-145 1818 144 98-168 1/3
1.38 14:36 47 12:31 127 120-133 1589 179 176-184 2/1
1.44 15:08 32 8:30 133 128-139 1130 181 178-182 1/0
1.50 15:38 31 8:11 142 140-144 1162 179 178-180 0/1
1.56 16:09 30 8:05 146 145-147 1180 179 178-180 1/2
1.63 17:04 56 14:50 145 136-149 2150 163 118-180 0/1
1.69 18:03 59 15:48 121 114-133 1912 143 88-180 0/1
1.75 18:37 33 8:53 132 124-140 1173 180 176-182 0/0
1.81 19:08 32 8:27 145 142-147 1226 179 178-180 0/0
1.88 19:37 28 7:32 149 148-150 1123 179 178-182 1/1
1.94 20:11 34 9:04 151 150-152 1370 175 172-178 1/3
2.00 20:40 29 7:45 153 152-154 1184 177 174-180 1/0
2.06 21:10 30 7:56 154 154-155 1223 178 174-184 1/2
2.13 21:39 30 7:55 154 153-155 1218 175 170-178 0/2
2.19 22:20 41 10:59 153 149-154 1681 165 120-176 0/2
2.25 23:19 59 15:40 136 128-146 2131 135 120-164 3/0
2.31 23:57 38 10:13 133 129-139 1359 174 162-180 2/0
2.38 24:31 34 8:59 144 142-148 1294 180 178-188 1/0
2.44 25:03 32 8:28 152 150-153 1286 176 174-178 0/0
2.50 25:31 28 7:29 154 153-155 1154 178 174-182 1/1
2.56 26:03 32 8:29 156 156-156 1323 176 172-180 1/0
2.63 26:34 31 8:17 156 154-157 1291 176 174-176 1/0
2.69 27:03 30 7:54 157 156-157 1242 176 174-178 1/2
2.75 27:34 31 8:16 156 156-157 1289 175 172-178 0/2
2.81 29:05 1:30 +18 24:01 139 121-155 3338 130 100-174 3/1
2.88 30:04 59 15:47 117 114-123 1846 126 92-176 1/0
2.94 30:34 31 8:12 135 126-143 1107 180 178-186 2/0
3.00 31:06 32 8:31 150 146-152 1278 177 176-178 1/1
3.06 31:37 31 8:12 155 154-156 1271 179 174-190 1/1
3.13 32:09 32 8:37 156 155-157 1344 176 170-184 1/1
3.19 32:39 29 7:49 157 156-158 1228 177 176-178 1/0
3.25 33:10 31 8:18 157 157-157 1303 179 174-188 0/1
3.31 33:41 31 8:11 157 157-157 1284 177 176-178 1/1
3.38 34:24 43 +9 11:32 157 155-158 1812 177 174-184 1/1
3.44 34:55 31 8:24 156 155-158 1309 179 174-186 0/1
3.50 35:25 30 8:02 159 158-159 1278 176 172-180 0/0
3.56 35:56 30 8:06 159 158-160 1289 178 170-188 1/0
3.63 36:36 40 10:39 159 157-161 1693 175 168-180 1/3
3.69 37:51 1:15 +23 20:02 140 126-157 2804 137 96-172 0/2
3.75 38:33 42 11:06 137 135-140 1521 168 166-168 0/1
3.81 39:19 46 12:16 143 139-145 1755 159 100-170 1/1
3.88 39:59 41 10:52 139 139-140 1511 168 164-176 2/1
3.94 40:42 43 11:23 143 140-146 1627 168 164-170 3/0
4.00 41:29 47 12:36 138 136-143 1738 146 96-172 1/0
4.04 41:56 27 11:01 139 138-140 1531 170 168-172 1/0

Heart

139/161max
  • Show Beats/Mile

Elevation

Asc 69m, Range 17m, Flat prediction 40:22
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

166 (190 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.9 173 3.8 36:13 9:52
Walk 9.5 108 0.2 4:09 19:40
Still 0.0 - - 1 -
Pause 3.6 - - 1:33 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:58 7:57 40.96% More
800m 4:06 8:16 45.97% More
1km 5:13 8:24 47.15% More
Mile 8:57 8:57 46.84% More
5k 30:22 9:46 46.99% More

Predictions

Dist Time Per Mile WAVA
1M 8:46 8:46 47.84
5km 30:17 9:45 47.12
5M 50:58 10:12 45.54
10km 1:04:39 10:24 44.82
10M 1:48:47 10:53 44.01
Half 2:26:10 11:09 42.99
20M 3:52:11 11:37 42.88
Mara 5:11:58 11:54 42.56

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