Thu 30th Jul 2020 at 10:00am by TBR (TheBeardRunner)

Run > Intervals
  • Time
    44:11
  • Miles
    3.87
  • Min/mi
    11:25
  • Pacing
    65%
  • WAVA
    42.86
  • Stride(cm)
    94
  • Cals
    308
  • Cadence
    149
  • BPM
    154
  • %MHR
    80.3
  • B/mi
    1761
  • Asc(m)
    87
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

8 comments
WU than 3x0.5 mile intervals with 2 minutes intervals. Ist interval fairly flat, 2nd one downhill overall, 3rd one absolute killer finishing on a steep uphill and getting my heart rate up to a new max of 192!

===
1) 0.1m - 1:08(10:49/m) 137/152bpm 7cal 5.55/6.28mph
2) 0.5m - 3:28(6:55/m) 171/179bpm 32cal 8.67/9.2mph
3) 0.13m - 2:00(14:56/m) 156/178bpm 16cal 4.02/9mph
4) 0.5m - 3:24(6:48/m) 175/183bpm 32cal 8.81/11.52mph
5) 0.14m - 2:00(14:33/m) 161/183bpm 17cal 4.12/9.41mph
6) 0.5m - 3:42(7:23/m) 177/192bpm 36cal 8.12/9.33mph
7) 0.12m - 2:00(16:52/m) 176/192bpm 19cal 3.56/7.66mph
8) 1.88m - 26:29(14:07/m) 141/154bpm 149cal 4.25/6.87mph
1:08 3:28 2:00 3:24 2:00 3:42 2:00 26:29
Ness
Wow! 🤩 Some super fast intervals in there. Well done! 👍
TBR (TheBeardRunner)
Thanks Ness, getting practice in for a 1 mile virtual race on Saturday 😊
Velociraptor
Looking promising for a good virtual mile. I'll be interested to see what you achieve.
TBR (TheBeardRunner)
Thanks VR. I tried a fast mile a few weeks ago and got 7:13 which at the time was a bit disappointed with as was hoping to be closer to 7. Have to admit don't feel as if I am as in good shape as than so let's see.
Velociraptor
Easy day tomorrow, decent warm up on Saturday, you've got it :)
Rosehip
^ reckon V'rap is right :)
Good session
Autumnleaves
Well done
Corrah
Good work 👍
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0mi in 0

Pace

47% 10% 6% 29% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 41 41 10:53 129 115-143 1403 163 158-170 4/0
0.13 1:16 35 9:17 152 146-158 1410 170 164-178 2/0
0.19 1:42 27 7:09 161 160-163 1150 179 174-184 1/0
0.25 2:10 28 7:21 167 165-169 1228 183 178-186 1/0
0.31 2:36 26 7:00 172 170-173 1204 181 178-184 1/1
0.38 3:02 26 6:52 174 173-175 1194 182 178-184 1/1
0.44 3:29 27 7:13 176 175-176 1269 181 178-184 1/1
0.50 3:54 25 6:37 177 177-178 1173 189 188-190 0/1
0.56 4:19 25 6:39 179 178-179 1190 188 184-192 0/1
0.63 4:53 35 9:12 178 175-179 1638 154 120-190 0/2
0.69 5:52 59 15:42 159 145-172 2495 123 120-126 0/3
0.75 6:40 48 12:51 141 136-148 1812 150 122-170 1/1
0.81 7:05 25 6:35 161 151-169 1060 187 180-192 2/0
0.88 7:32 27 7:17 172 170-173 1254 181 176-184 1/1
0.94 7:59 27 7:07 176 175-177 1252 180 178-184 1/0
1.00 8:24 25 6:47 178 178-179 1208 182 178-186 0/3
1.06 8:51 27 7:07 180 180-181 1281 184 180-186 0/2
1.13 9:17 26 6:49 181 181-182 1234 186 182-190 0/2
1.19 9:41 24 6:26 182 182-183 1171 187 184-188 0/2
1.25 10:06 25 6:40 182 182-183 1214 186 180-188 0/5
1.31 11:02 56 14:54 170 158-180 2532 122 112-126 0/5
1.38 11:59 57 15:12 148 143-155 2250 123 120-124 0/3
1.44 12:25 26 6:58 153 146-159 1066 177 164-184 0/2
1.50 12:51 26 6:57 164 161-167 1141 180 176-182 1/1
1.56 13:18 27 7:14 172 169-176 1245 183 180-184 1/2
1.63 13:44 26 6:56 179 176-181 1241 180 176-184 1/0
1.69 14:10 26 6:54 183 181-184 1261 184 180-186 1/1
1.75 14:38 28 7:27 185 184-186 1379 183 180-184 2/1
1.81 15:09 32 8:26 188 187-189 1585 176 170-184 6/0
1.88 15:41 32 8:24 191 190-192 1604 175 170-178 6/0
1.94 16:42 1:01 16:18 185 177-192 3014 131 114-176 0/1
2.00 17:48 1:06 17:31 161 152-174 2819 116 110-118 0/5
2.06 19:08 1:20 21:21 142 137-150 3032 110 100-124 3/0
2.13 20:11 1:04 16:56 139 138-139 2355 116 108-122 2/2
2.19 20:57 46 12:11 137 132-141 1670 145 114-162 0/5
2.25 21:36 39 10:23 145 143-148 1506 164 160-168 0/3
2.31 22:30 54 14:23 145 141-149 2086 118 116-120 0/2
2.38 23:33 1:03 16:52 139 136-142 2344 118 114-122 2/0
2.44 24:33 1:00 15:53 135 135-136 2145 120 116-124 1/1
2.50 25:34 1:02 16:27 136 136-137 2237 117 114-120 5/0
2.56 26:34 1:00 15:55 138 137-139 2197 121 114-124 3/0
2.63 27:37 1:03 16:42 138 136-139 2304 119 116-122 1/1
2.69 28:36 1:00 15:53 138 137-139 2192 120 116-124 3/0
2.75 29:35 58 15:34 138 137-139 2148 120 118-124 1/0
2.81 30:46 1:11 +15 18:56 135 129-139 2555 122 120-124 1/0
2.88 31:33 47 12:40 139 135-145 1760 144 120-162 2/0
2.94 32:23 50 13:22 151 148-153 2018 138 120-162 2/0
3.00 33:22 59 15:43 145 139-151 2280 120 112-126 2/0
3.06 34:22 59 15:50 137 136-138 2170 116 112-122 4/0
3.13 35:01 40 10:35 146 138-152 1545 164 160-170 3/0
3.19 36:01 1:00 15:56 144 135-153 2294 119 116-124 1/1
3.25 36:43 42 11:06 143 138-148 1587 163 160-164 2/0
3.31 37:41 58 15:36 146 136-154 2277 127 114-166 2/1
3.38 38:32 51 13:30 137 134-141 1850 146 122-164 1/1
3.44 39:20 48 12:53 145 141-148 1869 159 154-162 0/1
3.50 40:16 56 14:52 141 132-148 2096 122 118-124 1/1
3.56 41:03 47 12:26 133 127-139 1655 150 120-164 1/1
3.63 41:41 38 10:11 143 140-144 1457 163 160-166 0/3
3.69 42:21 41 10:48 145 145-146 1566 162 158-168 0/4
3.75 43:03 42 11:05 144 143-145 1595 162 156-166 0/5
3.81 43:46 43 11:27 143 143-144 1636 161 158-164 0/2
3.87 44:26 40 11:23 145 145-146 1651 163 160-168 0/2

Heart

154/192max
  • Show Beats/Mile

Elevation

Asc 87m, Range 36m, Flat prediction 39:11
Elevation Graph
Biggest Climbs (m) Min/mi
32 2.2% 15:02
18 5.0% 12:10
See your biggest climbs

Cadence

149 (192 max) Stride Length: 94cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 47.7 173 2.5 21:04 8:41
Walk 51.7 119 1.4 23:07 16:20
Pause 0.6 - - 15 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:41 51.05% More
800m 3:23 6:48 59.28% More
1km 4:49 7:45 54.27% More
Mile 7:56 7:56 55.91% More
5k 34:46 11:11 43.40% More

Predictions

Dist Time Per Mile WAVA
1M 9:45 9:45 45.45
5km 34:35 11:08 43.63
5M 58:48 11:46 41.84
10km 1:14:57 12:04 41.02
10M 2:07:28 12:45 39.90
Half 2:52:17 13:09 38.78
20M 4:36:17 13:49 38.32
Mara 6:13:26 14:15 37.80
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