Thu 10th Sep 2020 at 8:00am by Rosehip

Run > Intervals
  • Time
    44:52
  • Miles
    3.62
  • Min/mi
    12:24
  • Pacing
    79%
  • WAVA
    45.95
  • Stride(cm)
    82
  • Cals
    390
  • Cadence
    158
  • BPM
    142
  • %MHR
    78.7
  • B/mi
    1755
  • Asc(m)
    20
  • Surface
    Road

Notes & Comments

6 comments
Logged wu and mini cool down in same run, it’s easier!
Shorter warm up but did include some “drills”
400s supposed to be at target 5k pace, so a bit quick for a realistic 5k at the moment- but not all out and I could have done more

Short of time, too short cool down

Split Summary
===
1) 1m - 12:38(12:38/m) 133/148bpm 115cal 4.75/5.82mph
2) 0.01m - 4(10:39/m) 146/146bpm 5.63/5.26mph
3) 0.06m - 1:00(17:06/m) 139/148bpm 8cal 3.51/5.26mph
4) 0.25m - 2:24(9:41/m) 147/157bpm 23cal 6.2/6.49mph
5) 0.12m - 2:00(16:35/m) 137/157bpm 15cal 3.62/6.05mph
6) 0.25m - 2:25(9:45/m) 148/158bpm 23cal 6.15/6.8mph
7) 0.11m - 2:00(17:59/m) 139/158bpm 15cal 3.34/6.07mph
8) 0.25m - 2:22(9:31/m) 149/160bpm 22cal 6.31/6.62mph
9) 0.11m - 2:00(17:43/m) 143/160bpm 15cal 3.39/6.2mph
10) 0.25m - 2:26(9:47/m) 149/162bpm 23cal 6.14/6.55mph
11) 0.12m - 2:00(16:45/m) 143/162bpm 16cal 3.58/6.03mph
12) 0.25m - 2:22(9:33/m) 152/165bpm 22cal 6.28/6.74mph
13) 0.11m - 2:00(17:25/m) 144/187bpm 15cal 3.44/5.95mph
14) 0.25m - 2:21(9:29/m) 152/164bpm 22cal 6.33/6.57mph
15) 0.12m - 2:00(16:29/m) 144/163bpm 15cal 3.64/6.45mph
16) 0.06m - 1:00(17:04/m) 127/131bpm 7cal 3.52/3.72mph
17) 0.3m - 3:49(12:41/m) 144/156bpm 34cal 4.73/5.36mph
12:38 4 1:00 2:24 2:00 2:25 2:00 2:22 2:00 2:26 2:00 2:22 2:00 2:21 2:00 1:00 3:49
Velociraptor
Well done :)
RRR-CAZ 🇬🇧
Good session - happy birthday cake
northernslowcoach
a cracking birthday run :) cake
Sombrero
Well done.
EdJ
Not sure I'd be celebrating my birthday with intervals - but well done and many happy returns
Rosehip
it's a celebration that as a fat old lady I can still do them :)

Pace

23% 10% 27% 3% 17% 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 1:01 1:01 16:14 91 72-114 1478 142 118-170 1/0
0.13 1:51 50 13:19 122 111-131 1624 161 122-170 0/0
0.19 2:37 46 12:22 131 126-134 1621 170 168-170 0/1
0.25 3:22 45 12:03 132 131-134 1590 170 168-170 0/0
0.31 4:06 43 11:30 135 132-138 1552 170 168-172 0/0
0.38 4:51 46 12:12 135 132-138 1647 169 168-170 0/0
0.44 5:39 48 12:47 137 134-139 1751 168 166-170 0/0
0.50 6:26 47 12:33 137 136-139 1719 169 168-170 1/0
0.56 7:13 46 12:23 138 136-140 1709 169 168-170 0/0
0.63 8:00 48 12:40 140 138-141 1774 170 168-172 1/0
0.69 8:46 46 12:19 141 140-142 1736 169 168-170 0/0
0.75 9:38 51 13:43 140 139-142 1920 157 90-170 0/0
0.81 10:27 49 13:04 140 136-148 1829 138 82-170 0/0
0.88 11:10 43 11:25 141 139-142 1609 169 168-172 0/0
0.94 11:54 44 11:51 142 138-145 1683 160 136-174 0/0
1.00 12:38 44 11:36 144 143-145 1671 169 168-170 0/0
1.06 13:40 1:02 16:35 139 129-148 2305 139 118-174 1/0
1.13 14:14 35 9:13 132 123-140 1217 169 118-174 0/1
1.19 14:52 37 9:58 146 140-149 1454 174 172-178 0/0
1.25 15:28 36 9:38 152 149-155 1463 177 176-178 0/0
1.31 16:05 38 10:03 156 154-157 1567 176 174-178 0/0
1.38 17:06 1:01 16:12 146 134-157 2364 138 126-176 0/1
1.44 18:08 1:02 16:25 128 120-134 2102 123 84-172 0/0
1.50 18:43 35 9:20 135 120-144 1259 173 170-176 0/0
1.56 19:20 38 10:01 148 143-151 1482 176 172-178 1/0
1.63 19:57 37 9:48 154 151-156 1510 178 176-180 0/1
1.69 20:39 42 11:07 156 154-158 1734 177 174-180 0/0
1.75 21:39 1:00 15:58 146 137-157 2330 141 124-178 0/0
1.81 22:40 1:02 16:29 128 121-136 2109 142 122-172 0/0
1.88 23:16 36 9:33 140 134-147 1336 173 172-176 0/0
1.94 23:51 35 9:23 151 147-155 1417 176 174-178 0/1
2.00 24:30 38 10:11 158 154-160 1609 177 176-178 0/0
2.06 25:12 43 11:24 159 156-160 1812 172 132-180 1/0
2.13 26:16 1:04 16:57 144 135-157 2440 129 122-136 1/0
2.19 27:12 56 15:02 132 127-140 1985 136 108-176 1/1
2.25 27:47 35 9:13 143 133-150 1317 175 174-176 0/1
2.31 28:26 39 10:29 152 148-155 1593 176 174-180 0/1
2.38 29:01 35 9:22 157 153-160 1470 180 178-184 0/0
2.44 29:55 53 14:15 158 151-162 2252 152 118-182 1/0
2.50 30:56 1:01 16:15 140 133-156 2276 130 120-136 0/0
2.56 31:41 45 12:03 132 129-138 1590 148 128-178 0/0
2.63 32:16 35 9:24 145 135-153 1362 177 176-178 0/0
2.69 32:51 35 9:20 156 153-159 1455 179 178-182 0/1
2.75 33:28 37 9:52 160 157-163 1578 180 178-182 1/0
2.81 34:26 58 15:22 163 146-187 2504 144 126-184 1/0
2.88 35:31 1:05 17:20 135 122-146 2339 127 118-132 0/1
2.94 36:09 39 10:20 132 122-147 1364 159 126-176 0/1
3.00 36:45 36 9:29 150 145-153 1424 177 174-180 0/0
3.06 37:22 38 10:02 158 154-160 1584 180 178-180 1/0
3.13 37:57 35 9:17 161 160-164 1495 181 180-182 0/1
3.19 38:56 59 15:44 155 146-163 2440 139 118-184 0/1
3.25 39:57 1:01 16:11 136 131-147 2200 131 122-138 1/1
3.31 41:00 1:03 16:53 128 124-133 2160 132 128-136 0/0
3.38 41:55 55 14:32 132 124-156 1918 148 96-170 0/0
3.44 42:37 43 11:23 143 135-149 1628 170 168-172 0/0
3.50 43:24 46 12:23 149 148-151 1844 171 170-172 0/0
3.56 44:09 45 12:02 150 148-152 1806 171 170-172 0/0
3.62 44:52 43 13:32 149 141-151 2017 161 124-172 0/1

Heart

142/187max
  • Show Beats/Mile

Elevation

Asc 20m, Range 4m, Flat prediction 44:52
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

158 (184 max) Stride Length: 82cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 67.3 172 2.8 30:12 10:56
Walk 32.4 127 0.9 14:32 17:04
Still 0.3 - - 8 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:21 9:29 43.54% More
800m 5:36 11:16 40.92% More
1km 6:51 11:01 43.50% More
Mile 11:30 11:30 43.90% More
5k 37:26 12:03 47.10% More

Predictions

Dist Time Per Mile WAVA
1M 9:27 9:27 53.41
5km 37:17 12:00 47.30
5M 1:06:20 13:16 43.47
10km 1:26:17 13:53 41.87
10M 2:33:29 15:21 38.86
Half 3:32:49 16:15 36.64
20M 5:55:10 17:46 34.64
Mara 8:12:29 18:48 33.14

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