Thu 30th Jul 2020 at 6:00pm by jeronimo

Run > Intervals
  • Time
    38:42
  • Miles
    5.42
  • Min/mi
    7:08
  • Pacing
    8%
  • WAVA
    69.75
  • Stride(cm)
    121
  • Cals
    443
  • Cadence
    186
  • BPM
    138
  • %MHR
    80.6
  • B/mi
    984
  • Asc(m)
    113
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Tough WAC intervals session

3 lots of (400m + 2 x 800m)
800s timed at
3.04 3.04, 3.06, 3.02, 2.58, 2.56
Kept forgetting to stop watch.

1.4k before and 1k after
Split Summary
===
1) 0.62m - 4:59(8:01/m) 139/152bpm 61cal 7.48/8.58mph
2) 0.62m - 4:49(7:45/m) 136/155bpm 55cal 7.74/11.25mph
3) 0.62m - 3:45(6:02/m) 138/154bpm 42cal 9.94/10.92mph
4) 0.62m - 4:22(7:01/m) 139/160bpm 49cal 8.55/10.69mph
5) 0.62m - 4:20(6:58/m) 138/166bpm 47cal 8.61/10.75mph
6) 0.62m - 4:06(6:37/m) 141/155bpm 46cal 9.08/10.71mph
7) 0.62m - 3:35(5:46/m) 138/162bpm 36cal 10.4/11.35mph
8) 0.62m - 4:52(7:49/m) 145/177bpm 58cal 7.67/10.92mph
9) 0.45m - 3:55(8:37/m) 147/156bpm 49cal 6.96/7.99mph
4:59 4:49 3:45 4:22 4:20 4:06 3:35 4:52 3:55
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

19% 9% 10% 13% 30% 19%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 29 29 7:50 112 92-129 877 176 174-176 1/0
0.13 58 29 7:38 132 130-135 1007 177 176-180 1/0
0.19 1:26 28 7:28 137 133-142 1022 176 174-182 0/2
0.25 1:54 28 7:25 145 142-148 1076 180 178-184 0/2
0.31 2:20 26 6:55 144 141-148 996 182 182-184 0/1
0.38 2:48 28 7:27 147 145-149 1095 181 178-184 0/0
0.44 3:23 36 9:33 148 140-152 1413 172 156-182 2/0
0.50 3:54 31 8:13 142 140-146 1166 175 174-176 0/2
0.56 4:27 32 8:38 147 145-148 1268 177 172-190 0/7
0.63 6:16 1:50 +1:16 29:15 122 103-147 3569 172 164-178 2/3
0.69 7:05 49 +20 13:00 123 113-134 1599 181 178-184 0/2
0.75 7:39 34 9:11 140 137-144 1285 177 176-178 1/3
0.81 8:11 31 8:16 144 141-147 1191 175 174-176 0/2
0.88 8:41 30 8:06 147 144-149 1192 177 176-178 0/2
0.94 10:02 1:21 +33 21:30 132 119-148 2838 190 172-200 1/0
1.00 10:22 21 5:33 127 121-135 705 193 192-194 2/0
1.06 10:46 24 6:24 141 136-147 903 192 186-194 1/0
1.13 11:10 24 6:25 150 148-153 962 187 186-188 3/0
1.19 13:16 2:06 +1:37 33:28 127 110-155 4250 186 182-188 1/1
1.25 13:37 21 5:35 115 109-125 642 193 190-196 0/2
1.31 13:58 21 5:38 135 128-141 760 191 188-194 0/1
1.38 14:20 22 5:47 145 143-147 839 191 188-192 0/2
1.44 14:44 24 6:31 148 147-151 964 187 178-194 0/1
1.50 15:07 23 6:14 149 148-152 929 191 190-194 1/1
1.56 15:33 25 6:46 151 149-153 1022 190 188-192 2/0
1.63 15:56 23 6:09 151 151-153 928 189 188-192 3/0
1.69 18:09 2:13 +2:00 35:30 125 97-152 4438 190 188-194 1/0
1.75 18:39 30 8:02 109 98-122 875 193 192-194 0/1
1.81 19:01 22 5:48 129 126-132 749 193 192-194 0/2
1.88 19:23 22 5:55 132 129-136 780 190 188-192 0/3
1.94 19:47 24 6:21 142 137-146 901 190 186-192 0/1
2.00 20:10 23 6:07 149 147-150 911 193 192-194 1/0
2.06 20:34 25 6:35 151 149-154 994 191 190-192 3/0
2.13 20:59 24 6:26 156 154-159 1003 191 188-192 3/0
2.19 23:34 2:35 +2:13 41:21 144 103-160 5954 191 190-192 1/0
2.25 23:57 23 6:14 103 100-108 643 192 188-194 1/2
2.31 24:19 22 5:48 121 111-130 702 192 190-192 0/3
2.38 24:41 22 5:54 140 129-146 826 189 188-190 0/3
2.44 25:04 23 6:08 152 146-156 931 190 186-192 0/2
2.50 26:57 1:54 +1:06 30:16 126 95-155 3814 192 184-196 1/0
2.56 27:28 30 8:08 120 104-132 975 195 194-196 3/0
2.63 27:52 24 6:28 136 133-139 879 191 190-194 2/0
2.69 28:18 26 6:51 142 141-143 973 190 188-192 2/0
2.75 28:44 26 6:58 143 141-145 997 190 182-194 1/2
2.81 29:07 23 6:02 144 144-145 869 190 188-192 0/3
2.88 29:29 22 5:57 146 144-147 869 188 188-190 0/3
2.94 29:52 23 6:05 155 148-162 943 188 186-190 0/2
3.00 31:59 2:07 +1:23 33:50 138 109-166 4669 192 186-196 1/0
3.06 32:26 27 7:16 128 116-136 930 196 194-198 3/0
3.13 32:50 24 6:26 145 139-151 934 193 190-194 2/0
3.19 33:15 25 6:39 145 140-152 963 191 188-192 1/1
3.25 33:41 26 6:57 146 144-149 1015 190 184-194 0/1
3.31 34:03 22 5:47 149 145-152 862 191 190-192 0/3
3.38 34:25 22 5:51 152 149-153 889 189 188-192 0/3
3.44 34:46 21 5:36 153 152-153 858 192 192-194 0/1
3.50 37:02 2:16 +2:04 36:19 115 107-153 4176 183 138-194 1/0
3.56 37:34 32 8:30 127 113-136 1080 192 190-194 2/0
3.63 37:58 25 6:32 142 138-145 928 188 188-190 2/0
3.69 38:25 27 7:17 149 145-154 1084 184 180-188 1/0
3.75 40:35 2:10 +1:41 34:38 123 102-155 4261 190 184-196 0/2
3.81 40:59 24 6:16 113 105-123 709 196 194-198 0/2
3.88 41:20 21 5:38 133 122-141 749 194 192-196 0/2
3.94 41:41 21 5:38 150 143-157 844 193 192-194 0/3
4.00 42:03 22 5:57 159 156-162 946 193 190-194 1/1
4.06 42:27 23 6:09 155 153-158 953 194 192-194 2/0
4.13 42:50 23 6:11 155 153-157 958 193 192-194 1/0
4.19 43:13 24 6:16 156 155-158 979 191 190-192 2/0
4.25 46:19 3:06 +2:51 49:38 114 96-156 5658 193 188-198 1/1
4.31 46:47 28 7:25 113 98-129 838 197 196-200 1/2
4.38 47:09 22 5:46 133 132-137 766 194 192-196 0/1
4.44 47:30 21 5:35 145 139-149 809 194 192-194 0/2
4.50 47:53 24 6:20 152 148-159 962 193 190-196 0/1
4.56 48:15 21 5:44 161 158-167 923 194 190-196 1/0
4.62 48:37 22 5:49 174 170-176 1012 195 192-196 2/0
4.69 48:59 22 5:52 170 169-170 998 191 190-192 3/0
4.75 51:30 2:31 +2:08 40:21 142 111-173 5731 178 104-194 2/0
4.81 52:12 42 11:07 135 128-139 1500 178 176-180 3/0
4.87 52:51 39 10:28 135 131-139 1413 173 172-176 7/0
4.94 53:28 37 9:54 140 137-144 1385 174 170-176 1/0
5.00 54:13 45 11:59 135 130-142 1618 175 164-180 0/2
5.06 54:44 30 8:08 141 138-144 1146 178 176-180 0/1
5.12 55:14 31 8:13 146 144-148 1199 177 176-180 1/0
5.19 55:47 32 8:40 147 144-149 1273 174 172-176 3/0
5.25 56:18 31 8:21 150 148-152 1252 177 174-178 2/1
5.31 56:52 34 9:11 152 148-156 1395 174 172-176 0/2
5.38 57:26 34 9:00 151 150-152 1359 172 170-174 0/1
5.42 57:54 28 9:44 149 147-151 1450 170 168-172 0/1

Heart

138/176max
  • Show Beats/Mile

Elevation

Asc 113m, Range 27m, Flat prediction 36:16
Elevation Graph
Biggest Climbs (m) Min/mi
24 3.4% 12:21
See your biggest climbs

Cadence

186 (200 max) Stride Length: 121cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 71.5 186 5.4 36:32 9:53
Walk 4.3 114 0 3:14 26:54:14
Still 1.4 - - 1:04 -
Pause 22.8 - - 17:04 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:21 5:24 63.55% More
800m 2:50 5:41 71.53% More
1km 3:35 5:46 73.42% More
Mile 8:03 8:03 55.49% More
5k 32:14 10:22 47.21% More
5 miles 54:12 10:50 45.79% More

Predictions

Dist Time Per Mile WAVA
1M 6:27 6:27 69.27
5km 21:27 6:54 70.93
5M 35:32 7:06 69.85
10km 44:44 7:12 69.34
10M 1:14:05 7:25 69.27
Half 1:38:37 7:32 68.36
20M 2:34:26 7:43 69.18
Mara 3:25:37 7:51 69.28
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