Tue 4th Aug 2020 at 6:00pm by ascoey

Run > Intervals
  • warm
  • Time
    1:02:34
  • Miles
    6.54
  • Min/mi
    9:34
  • Pacing
    0%
  • WAVA
    49.33
  • Stride(cm)
    99
  • Cals
    1158
  • Cadence
    170
  • BPM
    136
  • %MHR
    80.2
  • B/mi
    1297
  • Asc(m)
    111
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Intervals. Queens/Coburg loop.

Increasing distance/decreasing recovery.

1 side fast, 3 sides recovery (0.2 mile 7:25 - too fast)
2 sides fast, 2 sides recovery (0.27 mile 8:00)
3 sides fast, 1 side recovery (0.48 mile 8:16 - ok but dying towards the end!)
4 sides fast (0.52 8:15 - pleased with consistency but dying towards the end!)
(Sides 1 & 3 are the longest)

Then, should have been some fartleks but couldn't manage the acceleration, so kind of did it as tempo (0.49 - 8:51 + 0.21 mile - 8:47).

Split Summary
===
1) 2.83m - 28:43(10:09/m) 131/142bpm 529cal 5.92/6.93mph
2) 0.2m - 1:30(7:25/m) 136/153bpm 26cal 8.1/10.4mph
3) 0.32m - 3:02(9:28/m) 145/153bpm 62cal 6.34/8.08mph
4) 0.27m - 2:09(8:00/m) 150/156bpm 46cal 7.5/7.58mph
5) 0.26m - 2:34(9:58/m) 147/156bpm 53cal 6.02/7.47mph
6) 0.48m - 3:55(8:16/m) 153/157bpm 85cal 7.26/8.18mph
7) 0.05m - 47(14:58/m) 150/156bpm 16cal 4.01/7.37mph
8) 0.52m - 4:20(8:15/m) 155/160bpm 96cal 7.27/8.22mph
9) 0.02m - 17(18:03/m) 101/156bpm 4cal 3.32/7.22mph
10) 0.49m - 4:21(8:51/m) 139/147bpm 77cal 6.78/9.2mph
11) 0.01m - 5(10:41/m) 140/142bpm 1cal 5.61/6.41mph
12) 0.21m - 1:49(8:47/m) 143/147bpm 35cal 6.83/7.41mph
13) 0m - 3(11:52/m) 118/144bpm 1cal 5.05/6.74mph
14) 0.88m - 8:58(10:14/m) 133/142bpm 127cal 5.87/6.41mph
28:43 1:30 3:02 2:09 2:34 3:55 47 4:20 17 4:21 5 1:49 3 8:58

Pace

9% 15% 12% 30% 14% 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 39 39 10:19 99 74-121 1022 157 100-172 1/0
0.13 1:20 41 11:02 124 123-125 1367 166 162-168 0/1
0.19 1:56 36 9:35 125 123-127 1197 163 160-166 0/3
0.25 2:35 40 10:32 126 123-129 1328 166 164-170 2/0
0.31 3:07 31 8:22 131 129-132 1097 169 166-174 2/0
0.38 3:43 36 9:39 131 130-133 1264 167 164-170 1/0
0.44 4:20 37 9:51 132 130-134 1301 168 166-170 1/0
0.50 4:57 37 9:56 130 129-131 1291 168 166-168 0/1
0.56 5:36 39 10:27 131 129-132 1368 165 160-168 0/3
0.63 6:12 36 9:33 131 130-131 1250 168 166-170 1/0
0.69 6:49 37 9:44 131 130-132 1276 166 164-166 0/0
0.75 7:26 37 9:53 132 132-133 1306 166 164-168 1/2
0.81 8:06 40 10:36 130 129-131 1378 165 162-168 0/2
0.88 8:44 39 10:22 131 130-132 1359 166 162-170 1/2
0.94 9:20 36 9:34 131 130-132 1254 164 162-166 1/3
1.00 9:58 38 10:02 129 128-130 1294 167 162-172 0/2
1.06 10:35 37 9:45 128 127-129 1247 165 164-170 0/4
1.13 11:10 36 9:35 129 128-129 1236 164 162-166 0/2
1.19 11:58 48 +8 12:48 125 122-129 1600 165 162-170 0/3
1.25 12:34 36 9:33 128 127-130 1222 171 168-176 0/1
1.31 13:11 36 9:43 132 129-134 1283 165 158-168 3/0
1.38 13:51 40 10:41 135 134-136 1442 166 160-170 1/0
1.44 14:28 37 9:49 134 134-135 1316 170 168-174 0/1
1.50 15:04 36 9:40 135 134-135 1306 167 166-170 1/0
1.56 15:41 38 10:01 133 131-135 1332 167 162-170 0/2
1.63 16:18 37 9:47 131 129-132 1281 166 164-170 0/2
1.69 16:55 37 9:47 130 129-130 1272 169 166-174 1/1
1.75 17:34 39 10:29 129 128-130 1353 164 162-166 0/2
1.81 20:52 3:18 +2:42 52:52 107 91-129 5657 159 120-172 1/1
1.88 21:35 42 11:17 124 117-130 1400 168 164-174 2/0
1.94 22:13 39 10:19 132 129-137 1363 168 166-170 1/0
2.00 22:52 39 10:21 135 135-135 1397 170 166-176 2/0
2.06 23:31 39 10:20 136 135-137 1406 169 166-172 2/0
2.13 24:08 37 9:54 136 135-137 1347 169 166-172 0/1
2.19 24:50 42 11:13 133 131-135 1493 169 164-176 1/1
2.25 25:29 38 10:16 134 132-135 1375 168 166-170 0/1
2.31 26:07 38 10:09 133 132-133 1350 170 166-174 0/2
2.38 26:44 37 9:55 136 134-138 1349 170 164-180 1/0
2.44 27:23 40 10:33 139 137-140 1465 169 168-170 2/0
2.50 28:03 39 10:32 138 137-139 1453 170 164-176 3/0
2.56 28:48 45 11:54 140 137-141 1667 168 166-170 3/0
2.63 29:31 44 11:37 139 137-142 1614 169 166-176 3/0
2.69 30:09 37 9:58 140 139-141 1396 170 166-176 2/0
2.75 30:45 36 9:44 140 139-141 1362 172 170-174 0/0
2.81 31:19 34 9:06 141 141-141 1284 170 168-172 0/1
2.88 33:48 2:29 +2:01 39:49 119 99-141 4738 189 168-202 0/1
2.94 34:19 31 8:09 139 132-145 1133 190 184-194 1/0
3.00 34:48 29 7:50 147 144-152 1151 185 182-188 1/0
3.06 35:20 32 8:33 151 149-152 1291 176 168-190 0/2
3.13 35:57 37 9:52 149 146-152 1471 171 168-178 1/1
3.19 36:32 35 9:20 146 145-147 1363 169 166-172 0/0
3.25 37:08 36 9:35 144 142-145 1380 170 168-172 0/3
3.31 37:42 34 9:03 140 138-142 1268 169 166-172 0/1
3.38 38:15 33 8:48 142 140-144 1249 172 168-182 2/0
3.44 38:45 30 7:59 148 146-149 1182 182 182-184 1/0
3.50 39:15 29 7:49 150 150-152 1171 180 178-182 1/1
3.56 39:43 28 7:34 154 153-156 1164 178 174-180 0/1
3.63 40:16 33 8:41 156 155-156 1354 178 174-186 1/0
3.69 40:52 36 9:40 151 148-153 1460 168 162-174 1/0
3.75 41:30 38 10:04 149 147-150 1500 167 164-168 1/2
3.81 42:07 37 9:55 144 143-146 1428 167 166-168 0/2
3.88 42:45 38 10:14 141 141-142 1442 169 168-174 2/1
3.94 43:17 32 8:35 146 143-148 1252 173 162-182 1/0
4.00 43:49 31 8:22 150 149-152 1254 175 172-176 0/0
4.06 44:19 31 8:10 153 152-154 1250 177 174-180 1/0
4.13 44:49 30 8:03 155 154-156 1247 177 172-184 1/2
4.19 45:20 31 8:10 154 152-156 1258 173 170-176 1/0
4.25 45:51 31 8:15 156 156-157 1286 175 172-176 1/0
4.31 46:22 31 8:10 155 155-156 1266 174 174-176 0/2
4.38 47:02 40 10:44 154 150-156 1652 152 102-180 1/1
4.44 47:46 45 11:54 144 142-147 1714 149 106-184 2/0
4.50 48:16 30 7:57 150 147-153 1192 184 180-192 1/0
4.56 48:49 32 8:39 153 151-155 1324 181 178-190 1/0
4.62 49:16 27 7:19 156 154-157 1142 176 174-180 0/2
4.69 49:47 31 8:14 157 156-158 1292 174 172-178 0/0
4.75 50:18 31 8:13 158 156-159 1298 177 174-182 0/0
4.81 50:49 32 8:27 158 158-159 1334 174 172-174 0/1
4.87 51:20 31 8:15 158 158-159 1304 175 174-176 0/2
4.94 51:53 33 8:47 157 156-158 1380 173 170-176 2/0
5.00 1:01:10 9:17 +9:25 2:28:32 100 66-153 14853 169 118-184 1/0
5.06 1:02:30 1:20 21:16 138 135-141 2935 177 170-184 1/1
5.12 1:03:06 36 9:32 143 137-147 1363 174 168-180 1/0
5.19 1:03:40 34 9:04 145 143-146 1314 174 170-182 0/1
5.25 1:04:13 33 8:46 143 142-144 1254 173 168-178 1/1
5.31 1:04:46 33 8:48 145 144-146 1276 173 170-176 0/0
5.38 1:05:18 32 8:29 144 143-145 1221 172 170-178 0/2
5.44 1:05:52 35 9:17 142 141-143 1318 171 168-174 0/1
5.50 1:06:32 40 +9 10:42 140 137-142 1497 161 124-184 1/1
5.56 1:07:06 33 8:55 144 143-147 1284 175 174-178 1/0
5.63 1:07:39 33 8:50 144 143-145 1272 175 172-180 1/0
5.69 1:14:12 6:33 +6:14 1:44:41 123 100-146 12876 170 166-172 2/2
5.75 1:15:10 58 15:35 125 119-128 1948 170 166-174 0/1
5.81 1:15:51 41 10:54 132 130-134 1438 170 168-172 1/0
5.88 1:16:30 39 10:25 129 128-131 1344 168 166-170 1/0
5.94 1:17:08 38 10:10 132 131-133 1343 172 170-172 2/0
6.00 1:17:46 38 10:10 132 130-135 1343 171 170-172 0/1
6.06 1:18:24 38 10:03 135 134-137 1358 171 166-176 1/0
6.13 1:19:01 37 9:56 136 134-137 1350 170 166-174 0/1
6.19 1:19:40 38 10:15 137 136-138 1404 168 162-172 3/0
6.25 1:20:16 36 9:41 141 140-142 1365 170 168-172 1/0
6.31 1:20:57 41 10:50 140 139-141 1516 172 168-178 0/2
6.38 1:21:35 38 10:09 135 132-136 1370 172 168-176 0/2
6.44 1:22:10 35 9:25 132 130-133 1243 167 166-168 0/2
6.50 1:22:49 39 10:24 132 130-133 1372 168 164-172 1/0
6.54 1:23:12 23 10:33 136 135-136 1435 167 166-170 1/0

Heart

136/159max
  • Show Beats/Mile

Elevation

Asc 111m, Range 33m, Flat prediction 1:00:15
Elevation Graph
Biggest Climbs (m) Min/mi
18 1.6% 12:38
See your biggest climbs

Cadence

170 (202 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 77.9 171 6.5 1:00:44 12:15
Walk 3.7 111 0.1 3:47 1:06:21
Still 0.0 - - 3 -
Pause 18.3 - - 18:38 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:57 7:50 41.77% More
800m 4:05 8:13 46.67% More
1km 5:16 8:29 47.14% More
Mile 8:34 8:34 49.30% More
5k 30:45 9:54 46.76% More
5 miles 1:01:26 12:17 38.10% More
10k 1:19:50 12:51 36.60% More

Predictions

Dist Time Per Mile WAVA
1M 8:01 8:01 52.72
5km 27:43 8:55 51.88
5M 46:39 9:20 50.17
10km 59:10 9:31 49.38
10M 1:39:33 9:57 48.50
Half 2:13:46 10:13 47.38
20M 3:32:29 10:37 47.26
Mara 4:45:30 10:54 46.90

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