Wed 22nd Jul 2020 at 12:00pm by AngeM
Run > Intervals
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Time
42:37
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Miles 4.64
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Min/mi 9:11
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Pacing
0%
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WAVA
58.47
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Stride(cm)
86
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Cals
432
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Cadence
204
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BPM
146
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%MHR
85.6
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B/mi 1345
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Asc(m)
62
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Surface
Road
Notes & Comments
AWP efforts session goes live and not solo - special lead today was Adrian :0)
w/u - 10 x 2 min on - 1 min off - w/d...it's true, you do run a bit faster with others in efforts!! With Adrian, Stephen, Karen, Rich, Sheng - the latter 2 had just done an hour of tabatas too!
Split Summary
===
1) 0.96m - 8:12(8:31/m) 138/154bpm 82cal
2) 0.29m - 2:00(6:49/m) 132/154bpm 16cal
3) 0.01m - 1:00(1:22:22/m) 142/160bpm 10cal
4) 0.29m - 2:00(6:53/m) 147/160bpm 20cal
5) 0.05m - 1:00(21:35/m) 146/158bpm 10cal
6) 0.29m - 2:00(6:59/m) 150/164bpm 20cal
7) 0.02m - 1:00(43:18/m) 152/164bpm 10cal
8) 0.29m - 2:00(6:56/m) 152/165bpm 20cal
9) 0.04m - 1:00(27:12/m) 156/166bpm 11cal
10) 0.29m - 2:00(6:59/m) 144/157bpm 19cal
11) 0.01m - 1:00(1:10:11/m) 151/159bpm 10cal
12) 0.28m - 2:00(7:13/m) 152/165bpm 20cal
13) 0.02m - 1:00(1:05:46/m) 155/165bpm 11cal
14) 0.28m - 2:00(7:06/m) 158/168bpm 22cal
15) 0.03m - 1:00(31:42/m) 157/167bpm 11cal
16) 0.28m - 2:00(7:03/m) 159/168bpm 22cal
17) 0.01m - 1:00(1:22:47/m) 159/167bpm 11cal
18) 0.28m - 2:00(7:01/m) 160/174bpm 22cal
19) 0.03m - 1:00(36:44/m) 158/170bpm 11cal
20) 0.29m - 2:00(6:54/m) 159/168bpm 22cal
21) 0.05m - 1:00(21:24/m) 154/168bpm 10cal
22) 0.06m - 29(7:58/m) 128/141bpm 2cal
23) 0.49m - 3:56(8:04/m) 152/163bpm 40cal
w/u - 10 x 2 min on - 1 min off - w/d...it's true, you do run a bit faster with others in efforts!! With Adrian, Stephen, Karen, Rich, Sheng - the latter 2 had just done an hour of tabatas too!
Split Summary
===
1) 0.96m - 8:12(8:31/m) 138/154bpm 82cal
2) 0.29m - 2:00(6:49/m) 132/154bpm 16cal
3) 0.01m - 1:00(1:22:22/m) 142/160bpm 10cal
4) 0.29m - 2:00(6:53/m) 147/160bpm 20cal
5) 0.05m - 1:00(21:35/m) 146/158bpm 10cal
6) 0.29m - 2:00(6:59/m) 150/164bpm 20cal
7) 0.02m - 1:00(43:18/m) 152/164bpm 10cal
8) 0.29m - 2:00(6:56/m) 152/165bpm 20cal
9) 0.04m - 1:00(27:12/m) 156/166bpm 11cal
10) 0.29m - 2:00(6:59/m) 144/157bpm 19cal
11) 0.01m - 1:00(1:10:11/m) 151/159bpm 10cal
12) 0.28m - 2:00(7:13/m) 152/165bpm 20cal
13) 0.02m - 1:00(1:05:46/m) 155/165bpm 11cal
14) 0.28m - 2:00(7:06/m) 158/168bpm 22cal
15) 0.03m - 1:00(31:42/m) 157/167bpm 11cal
16) 0.28m - 2:00(7:03/m) 159/168bpm 22cal
17) 0.01m - 1:00(1:22:47/m) 159/167bpm 11cal
18) 0.28m - 2:00(7:01/m) 160/174bpm 22cal
19) 0.03m - 1:00(36:44/m) 158/170bpm 11cal
20) 0.29m - 2:00(6:54/m) 159/168bpm 22cal
21) 0.05m - 1:00(21:24/m) 154/168bpm 10cal
22) 0.06m - 29(7:58/m) 128/141bpm 2cal
23) 0.49m - 3:56(8:04/m) 152/163bpm 40cal
8:12 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 29 3:56
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 39 | 39 +4 | 10:29 | 97 79-122 | 1017 | 204 202-208 | 0/2 |
0.13 | 1:11 | 32 | 8:33 | 132 125-136 | 1128 | 201 198-202 | 0/1 |
0.19 | 1:44 | 33 | 8:48 | 137 135-138 | 1206 | 200 196-204 | 0/1 |
0.25 | 2:20 | 36 +4 | 9:30 | 138 135-141 | 1310 | 200 198-202 | 0/1 |
0.31 | 2:52 | 32 | 8:33 | 136 133-140 | 1164 | 200 198-202 | 1/2 |
0.38 | 3:23 | 31 | 8:18 | 142 140-143 | 1180 | 199 196-202 | 1/2 |
0.44 | 3:55 | 32 | 8:28 | 143 139-146 | 1210 | 201 198-204 | 1/2 |
0.50 | 4:39 | 44 +12 | 11:44 | 140 135-143 | 1643 | 199 192-204 | 2/0 |
0.56 | 5:10 | 31 | 8:13 | 139 135-142 | 1141 | 204 192-208 | 0/1 |
0.63 | 5:43 | 33 | 8:47 | 144 142-147 | 1265 | 202 198-206 | 1/1 |
0.69 | 6:20 | 38 +8 | 10:01 | 142 139-144 | 1422 | 203 202-206 | 0/1 |
0.75 | 6:51 | 31 | 8:10 | 145 143-147 | 1183 | 203 202-206 | 0/1 |
0.81 | 7:22 | 31 | 8:16 | 151 149-153 | 1248 | 202 198-204 | 1/0 |
0.88 | 7:54 | 32 | 8:40 | 153 151-153 | 1326 | 202 200-202 | 1/0 |
0.94 | 8:23 | 29 | 7:39 | 153 152-154 | 1171 | 203 202-204 | 0/1 |
1.00 | 25:30 | 17:07 +17:51 | 4:33:53 | 98 80-154 | 26840 | 219 204-230 | 0/1 |
1.06 | 27:10 | 1:40 | 26:44 | 109 94-127 | 2914 | 219 214-224 | 1/1 |
1.13 | 27:38 | 27 | 7:15 | 143 130-150 | 1037 | 215 214-218 | 2/0 |
1.19 | 28:03 | 25 | 6:48 | 152 150-153 | 1034 | 210 208-210 | 0/1 |
1.25 | 28:28 | 25 | 6:38 | 153 152-154 | 1015 | 209 208-210 | 0/1 |
1.31 | 29:45 | 1:17 | 20:28 | 138 119-159 | 2825 | 210 176-222 | 1/0 |
1.38 | 30:12 | 27 | 7:13 | 139 130-148 | 1003 | 218 216-220 | 1/1 |
1.44 | 30:39 | 27 | 7:11 | 153 149-156 | 1100 | 214 208-216 | 1/0 |
1.50 | 31:05 | 27 | 7:06 | 158 156-159 | 1123 | 214 210-216 | 1/0 |
1.56 | 31:32 | 27 | 7:10 | 158 157-159 | 1133 | 212 210-214 | 0/1 |
1.63 | 32:39 | 1:07 | 17:51 | 139 121-158 | 2480 | 113 98-224 | 1/1 |
1.69 | 33:05 | 26 | 6:58 | 138 128-147 | 961 | 218 204-224 | 0/1 |
1.75 | 33:31 | 26 | 6:56 | 151 147-156 | 1047 | 218 216-218 | 1/1 |
1.81 | 33:57 | 26 | 6:56 | 159 157-161 | 1103 | 211 198-216 | 1/1 |
1.88 | 34:23 | 26 | 6:56 | 162 161-163 | 1122 | 210 200-214 | 1/1 |
1.94 | 35:39 | 1:16 | 20:10 | 146 122-164 | 2945 | 188 96-222 | 1/0 |
2.00 | 36:08 | 29 | 7:40 | 139 125-154 | 1066 | 221 220-224 | 0/1 |
2.06 | 36:33 | 25 | 6:41 | 158 156-161 | 1057 | 215 204-220 | 0/1 |
2.13 | 36:57 | 25 | 6:34 | 163 161-165 | 1071 | 217 214-220 | 1/1 |
2.19 | 37:23 | 26 | 6:56 | 164 162-165 | 1138 | 215 214-216 | 1/1 |
2.25 | 38:32 | 1:08 | 18:15 | 154 138-166 | 2809 | 122 30-208 | 1/1 |
2.31 | 39:01 | 30 | 7:53 | 135 133-139 | 1064 | 220 218-224 | 0/1 |
2.38 | 39:28 | 26 | 7:02 | 147 136-156 | 1034 | 216 214-218 | 1/0 |
2.44 | 39:54 | 26 | 6:58 | 154 151-157 | 1073 | 215 214-216 | 0/1 |
2.50 | 40:20 | 26 | 7:02 | 138 124-153 | 972 | 215 210-216 | 0/1 |
2.56 | 42:07 | 1:47 +34 | 28:30 | 141 118-158 | 4019 | 220 214-230 | 1/1 |
2.63 | 42:43 | 35 | 9:27 | 139 123-154 | 1314 | 210 206-224 | 1/0 |
2.69 | 43:10 | 28 | 7:21 | 162 157-165 | 1190 | 214 212-218 | 1/1 |
2.75 | 43:37 | 27 | 7:11 | 164 162-165 | 1178 | 213 212-216 | 0/1 |
2.81 | 44:03 | 26 | 7:00 | 165 164-165 | 1155 | 213 210-216 | 1/1 |
2.88 | 45:23 | 1:20 | 21:17 | 150 135-165 | 3191 | 219 212-226 | 1/1 |
2.94 | 45:50 | 27 | 7:05 | 154 146-159 | 1090 | 220 208-226 | 0/1 |
3.00 | 46:16 | 27 | 7:08 | 162 160-164 | 1156 | 215 212-220 | 2/0 |
3.06 | 46:43 | 26 | 7:02 | 166 165-167 | 1167 | 216 216-218 | 1/0 |
3.13 | 47:12 | 29 | 7:47 | 166 165-167 | 1293 | 195 90-216 | 1/1 |
3.19 | 48:25 | 1:13 | 19:32 | 150 138-164 | 2930 | 164 88-226 | 0/2 |
3.25 | 48:50 | 25 | 6:42 | 155 144-163 | 1038 | 209 202-220 | 1/0 |
3.31 | 49:16 | 26 | 6:51 | 164 163-166 | 1125 | 218 214-220 | 1/0 |
3.38 | 49:42 | 25 | 6:47 | 166 165-167 | 1127 | 213 212-216 | 1/1 |
3.44 | 50:24 | 42 | 11:14 | 166 162-168 | 1865 | 209 200-214 | 1/0 |
3.50 | 51:29 | 1:05 | 17:20 | 149 140-162 | 2582 | 222 220-224 | 0/0 |
3.56 | 51:56 | 27 | 7:16 | 157 153-162 | 1140 | 219 218-220 | 0/1 |
3.63 | 52:22 | 26 | 6:50 | 162 161-163 | 1107 | 213 198-218 | 0/1 |
3.69 | 52:49 | 28 | 7:24 | 170 163-174 | 1257 | 209 198-214 | 1/1 |
3.75 | 53:56 | 1:06 | 17:41 | 164 151-171 | 2899 | 209 206-214 | 0/1 |
3.81 | 54:30 | 35 | 9:12 | 144 136-153 | 1325 | 225 208-230 | 1/0 |
3.88 | 54:56 | 26 | 6:54 | 159 154-163 | 1096 | 217 206-220 | 1/0 |
3.94 | 55:22 | 26 | 6:59 | 165 164-167 | 1151 | 217 214-220 | 1/0 |
4.00 | 55:48 | 25 | 6:48 | 167 166-168 | 1135 | 216 214-216 | 0/2 |
4.06 | 56:27 | 39 | 10:25 | 166 161-167 | 1729 | 185 98-216 | 1/1 |
4.13 | 1:02:16 | 5:50 +5:14 | 1:33:13 | 137 120-159 | 12770 | 139 96-210 | 1/1 |
4.19 | 1:03:30 | 1:14 +26 | 19:45 | 144 135-153 | 2843 | 209 202-248 | 1/1 |
4.25 | 1:04:02 | 32 | 8:28 | 152 146-158 | 1286 | 206 204-208 | 0/0 |
4.31 | 1:04:32 | 30 | 7:55 | 160 158-162 | 1268 | 207 206-208 | 0/0 |
4.38 | 1:05:02 | 31 | 8:09 | 161 159-162 | 1313 | 207 206-208 | 1/0 |
4.44 | 1:09:04 | 4:02 +3:30 | 1:04:31 | 138 119-160 | 8902 | 184 100-210 | 1/0 |
4.50 | 1:09:35 | 31 | 8:19 | 144 140-148 | 1198 | 214 210-218 | 1/0 |
4.56 | 1:10:05 | 30 | 7:57 | 154 149-158 | 1225 | 211 210-214 | 1/0 |
4.62 | 1:10:33 | 27 | 7:19 | 160 157-162 | 1170 | 214 214-216 | 2/0 |
4.64 | 1:10:39 | 6 | 8:04 | 162 162-162 | 1308 | 214 214-214 | 0/0 |
Heart
146/174max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 62m,
Range 8m, Flat prediction 42:37
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
204 (248 max)
Stride Length: 86cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 61.4 | 211 | 4.5 | 32:42 | 13:22 |
Walk | 5.1 | 96 | 0.1 | 5:04 | 42:02 |
Still | 5.3 | - | - | 5:11 | - |
Pause | 28.2 | - | - | 27:42 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:23 | 8:23 | 56.28 |
5km | 27:51 | 8:58 | 59.19 |
5M | 46:08 | 9:14 | 58.32 |
10km | 58:05 | 9:21 | 57.99 |
10M | 1:36:11 | 9:37 | 57.69 |
Half | 2:08:03 | 9:46 | 56.60 |
20M | 3:20:31 | 10:02 | 56.87 |
Mara | 4:26:58 | 10:11 | 56.56 |
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