Tue 22nd Sep 2020 at 6:00pm by McGettingThere
Run > Intervals
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Time
1:00:24
-
Miles 4.60
-
Min/mi 13:08
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Pacing
12%
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WAVA
35.88
-
Stride(cm)
78
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Cals
480
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Cadence
157
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BPM
128
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%MHR
71.7
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B/mi 1676
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Asc(m)
55
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Surface
Road
Notes & Comments
Dam wall with Shaun D, Hugh, James, James and John.
10 x 100m with 1 minute rests
10 x 200m with 2 minute rests
4 x 100m with 30s rests.
Aim was to maintain approx 400m for each rep.
Lost form at various points and quads / glutes were feeling it by the end.
Split Summary
===
1) 0.62m - 5:10(8:19/m) 133/144bpm 54cal 7.21/8.66mph
2) 0.62m - 4:42(7:34/m) 149/155bpm 58cal 7.93/8.27mph
3) 0.2m - 2:40(13:16/m) 117/152bpm 19cal 4.52/8.43mph
4) 0.06m - 18(5:23/m) 83/114bpm 11.16/14.78mph
5) 0.02m - 58(44:35/m) 123/144bpm 7cal 1.35/12.48mph
6) 0.06m - 17(5:01/m) 110/132bpm 1cal 11.95/15.55mph
7) 0.2m - 2:30(12:20/m) 137/150bpm 25cal 4.87/14.01mph
8) 0.06m - 17(4:35/m) 133/146bpm 2cal 13.11/16.05mph
9) 0.02m - 58(50:04/m) 134/152bpm 9cal 1.2/14.53mph
10) 0.06m - 17(4:56/m) 118/140bpm 1cal 12.15/18.64mph
11) 0.03m - 59(35:02/m) 138/155bpm 10cal 1.71/15.05mph
12) 0.06m - 16(4:49/m) 119/126bpm 1cal 12.48/16.28mph
13) 0.03m - 1:07(42:37/m) 135/155bpm 10cal 1.41/15.03mph
14) 0.05m - 17(5:17/m) 119/135bpm 1cal 11.37/16.05mph
15) 0.03m - 1:01(35:21/m) 137/158bpm 10cal 1.7/14.8mph
16) 0.05m - 16(4:56/m) 125/150bpm 1cal 12.16/16.72mph
17) 0.04m - 2:05(56:03/m) 121/157bpm 13cal 1.07/15.88mph
18) 0.12m - 34(4:39/m) 121/163bpm 4cal 12.9/15.95mph
19) 0.03m - 2:00(1:13:14/m) 130/164bpm 15cal 0.82/13.84mph
20) 0.12m - 34(4:37/m) 135/163bpm 4cal 12.98/15.2mph
21) 0.03m - 2:00(1:12:46/m) 127/165bpm 14cal 0.83/13.57mph
22) 0.12m - 36(4:59/m) 135/163bpm 4cal 12.04/14.36mph
23) 0.03m - 1:59(1:02:31/m) 127/162bpm 14cal 0.96/12.4mph
24) 0.12m - 36(5:01/m) 141/159bpm 5cal 11.96/14.15mph
25) 0.03m - 2:02(1:19:23/m) 123/160bpm 13cal 0.76/12.31mph
26) 0.12m - 37(5:02/m) 137/159bpm 5cal 11.92/13.99mph
27) 0.03m - 1:58(1:16:30/m) 123/160bpm 13cal 0.79/12.06mph
28) 0.12m - 36(4:56/m) 137/160bpm 5cal 12.17/14.61mph
29) 0.03m - 1:57(1:00:53/m) 123/160bpm 13cal 0.99/12.06mph
30) 0.12m - 36(4:48/m) 141/161bpm 5cal 12.49/14.55mph
31) 0.03m - 1:58(1:00:40/m) 129/163bpm 14cal 0.99/13.21mph
32) 0.12m - 36(4:56/m) 138/160bpm 4cal 12.17/14.76mph
33) 0.03m - 2:16(1:05:15/m) 121/160bpm 13cal 0.92/12.59mph
34) 0.12m - 37(5:00/m) 135/158bpm 5cal 11.99/14.11mph
35) 0.04m - 2:07(50:59/m) 123/159bpm 13cal 1.18/12.67mph
36) 0.12m - 36(4:55/m) 132/159bpm 4cal 12.2/14.09mph
37) 0.04m - 2:49(1:14:52/m) 118/159bpm 15cal 0.8/13.05mph
38) 0.06m - 17(4:57/m) 110/118bpm 12.12/15.92mph
39) 0.02m - 29(24:42/m) 128/140bpm 4cal 2.43/15.22mph
40) 0.06m - 17(4:39/m) 144/151bpm 2cal 12.92/16.26mph
41) 0.02m - 34(27:29/m) 151/155bpm 6cal 2.18/14.53mph
42) 0.06m - 17(4:45/m) 146/154bpm 3cal 12.63/16.8mph
43) 0.02m - 34(25:25/m) 153/159bpm 7cal 2.36/15.09mph
44) 0.06m - 16(4:20/m) 147/156bpm 3cal 13.82/17.51mph
45) 0.55m - 6:26(11:37/m) 134/158bpm 51cal 5.17/16.55mph
10 x 100m with 1 minute rests
10 x 200m with 2 minute rests
4 x 100m with 30s rests.
Aim was to maintain approx 400m for each rep.
Lost form at various points and quads / glutes were feeling it by the end.
Split Summary
===
1) 0.62m - 5:10(8:19/m) 133/144bpm 54cal 7.21/8.66mph
2) 0.62m - 4:42(7:34/m) 149/155bpm 58cal 7.93/8.27mph
3) 0.2m - 2:40(13:16/m) 117/152bpm 19cal 4.52/8.43mph
4) 0.06m - 18(5:23/m) 83/114bpm 11.16/14.78mph
5) 0.02m - 58(44:35/m) 123/144bpm 7cal 1.35/12.48mph
6) 0.06m - 17(5:01/m) 110/132bpm 1cal 11.95/15.55mph
7) 0.2m - 2:30(12:20/m) 137/150bpm 25cal 4.87/14.01mph
8) 0.06m - 17(4:35/m) 133/146bpm 2cal 13.11/16.05mph
9) 0.02m - 58(50:04/m) 134/152bpm 9cal 1.2/14.53mph
10) 0.06m - 17(4:56/m) 118/140bpm 1cal 12.15/18.64mph
11) 0.03m - 59(35:02/m) 138/155bpm 10cal 1.71/15.05mph
12) 0.06m - 16(4:49/m) 119/126bpm 1cal 12.48/16.28mph
13) 0.03m - 1:07(42:37/m) 135/155bpm 10cal 1.41/15.03mph
14) 0.05m - 17(5:17/m) 119/135bpm 1cal 11.37/16.05mph
15) 0.03m - 1:01(35:21/m) 137/158bpm 10cal 1.7/14.8mph
16) 0.05m - 16(4:56/m) 125/150bpm 1cal 12.16/16.72mph
17) 0.04m - 2:05(56:03/m) 121/157bpm 13cal 1.07/15.88mph
18) 0.12m - 34(4:39/m) 121/163bpm 4cal 12.9/15.95mph
19) 0.03m - 2:00(1:13:14/m) 130/164bpm 15cal 0.82/13.84mph
20) 0.12m - 34(4:37/m) 135/163bpm 4cal 12.98/15.2mph
21) 0.03m - 2:00(1:12:46/m) 127/165bpm 14cal 0.83/13.57mph
22) 0.12m - 36(4:59/m) 135/163bpm 4cal 12.04/14.36mph
23) 0.03m - 1:59(1:02:31/m) 127/162bpm 14cal 0.96/12.4mph
24) 0.12m - 36(5:01/m) 141/159bpm 5cal 11.96/14.15mph
25) 0.03m - 2:02(1:19:23/m) 123/160bpm 13cal 0.76/12.31mph
26) 0.12m - 37(5:02/m) 137/159bpm 5cal 11.92/13.99mph
27) 0.03m - 1:58(1:16:30/m) 123/160bpm 13cal 0.79/12.06mph
28) 0.12m - 36(4:56/m) 137/160bpm 5cal 12.17/14.61mph
29) 0.03m - 1:57(1:00:53/m) 123/160bpm 13cal 0.99/12.06mph
30) 0.12m - 36(4:48/m) 141/161bpm 5cal 12.49/14.55mph
31) 0.03m - 1:58(1:00:40/m) 129/163bpm 14cal 0.99/13.21mph
32) 0.12m - 36(4:56/m) 138/160bpm 4cal 12.17/14.76mph
33) 0.03m - 2:16(1:05:15/m) 121/160bpm 13cal 0.92/12.59mph
34) 0.12m - 37(5:00/m) 135/158bpm 5cal 11.99/14.11mph
35) 0.04m - 2:07(50:59/m) 123/159bpm 13cal 1.18/12.67mph
36) 0.12m - 36(4:55/m) 132/159bpm 4cal 12.2/14.09mph
37) 0.04m - 2:49(1:14:52/m) 118/159bpm 15cal 0.8/13.05mph
38) 0.06m - 17(4:57/m) 110/118bpm 12.12/15.92mph
39) 0.02m - 29(24:42/m) 128/140bpm 4cal 2.43/15.22mph
40) 0.06m - 17(4:39/m) 144/151bpm 2cal 12.92/16.26mph
41) 0.02m - 34(27:29/m) 151/155bpm 6cal 2.18/14.53mph
42) 0.06m - 17(4:45/m) 146/154bpm 3cal 12.63/16.8mph
43) 0.02m - 34(25:25/m) 153/159bpm 7cal 2.36/15.09mph
44) 0.06m - 16(4:20/m) 147/156bpm 3cal 13.82/17.51mph
45) 0.55m - 6:26(11:37/m) 134/158bpm 51cal 5.17/16.55mph
5:10 4:42 2:40 18 58 17 2:30 17 58 17 59 16 1:07 17 1:01 16 2:05 34 2:00 34 2:00 36 1:59 36 2:02 37 1:58 36 1:57 36 1:58 36 2:16 37 2:07 36 2:49 17 29 17 34 17 34 16 6:26
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 34 | 34 | 9:01 | 94 64-123 | 848 | 171 66-184 | 1/0 |
0.13 | 1:04 | 31 | 8:10 | 133 126-138 | 1087 | 170 164-176 | 1/2 |
0.19 | 1:35 | 31 | 8:12 | 134 133-135 | 1099 | 172 168-174 | 0/4 |
0.25 | 2:03 | 28 | 7:26 | 134 134-135 | 996 | 175 172-178 | 2/3 |
0.31 | 2:35 | 32 | 8:31 | 137 137-138 | 1168 | 172 170-174 | 1/1 |
0.38 | 3:06 | 31 | 8:12 | 140 139-140 | 1148 | 172 170-172 | 1/1 |
0.44 | 3:37 | 31 | 8:21 | 141 140-143 | 1177 | 174 172-176 | 0/2 |
0.50 | 4:07 | 30 | 7:56 | 143 143-144 | 1134 | 175 172-178 | 0/0 |
0.56 | 4:42 | 35 | 9:24 | 143 140-144 | 1344 | 166 148-174 | 1/1 |
0.63 | 5:12 | 29 | 7:52 | 142 139-144 | 1117 | 174 172-176 | 0/1 |
0.69 | 5:47 | 35 | 9:22 | 146 145-147 | 1367 | 173 172-174 | 2/0 |
0.75 | 6:13 | 27 | 7:07 | 146 145-147 | 1040 | 176 174-178 | 1/0 |
0.81 | 6:41 | 28 | 7:24 | 148 147-149 | 1095 | 176 170-178 | 0/1 |
0.88 | 7:08 | 26 | 7:04 | 148 147-150 | 1046 | 174 172-176 | 0/2 |
0.94 | 7:34 | 27 | 7:07 | 151 150-153 | 1076 | 176 174-176 | 1/1 |
1.00 | 8:03 | 29 | 7:40 | 153 152-154 | 1174 | 177 176-178 | 0/0 |
1.06 | 8:31 | 28 | 7:23 | 152 151-152 | 1123 | 175 174-176 | 0/1 |
1.13 | 8:59 | 28 | 7:33 | 151 150-152 | 1141 | 178 176-182 | 1/1 |
1.19 | 9:28 | 29 | 7:46 | 150 149-151 | 1164 | 174 172-176 | 0/5 |
1.25 | 9:55 | 27 | 7:05 | 151 150-151 | 1070 | 176 176-176 | 1/0 |
1.31 | 10:23 | 28 | 7:28 | 146 142-150 | 1090 | 172 170-174 | 0/0 |
1.38 | 10:53 | 30 | 7:58 | 148 147-149 | 1180 | 173 172-176 | 0/0 |
1.44 | 15:40 | 4:48 +3:58 | 1:16:44 | 114 73-151 | 8747 | 148 86-174 | 0/1 |
1.50 | 16:47 | 1:07 | 17:44 | 81 67-114 | 1437 | 183 102-216 | 0/0 |
1.56 | 17:56 | 1:09 | 18:22 | 118 95-144 | 2168 | 179 76-256 | 0/1 |
1.63 | 18:23 | 27 | 7:12 | 140 126-150 | 1008 | 184 168-208 | 1/0 |
1.69 | 19:09 | 46 | 12:13 | 142 136-149 | 1735 | 164 136-176 | 0/0 |
1.75 | 20:01 | 52 | 13:52 | 122 104-141 | 1691 | 163 112-178 | 1/0 |
1.81 | 20:44 | 43 | 11:32 | 130 121-140 | 1500 | 166 108-214 | 0/0 |
1.88 | 21:48 | 1:04 | 17:12 | 128 107-151 | 2201 | 137 70-234 | 0/0 |
1.94 | 22:22 | 34 | 9:00 | 139 118-155 | 1250 | 180 84-218 | 0/0 |
2.00 | 23:17 | 55 | 14:37 | 126 111-149 | 1841 | 124 68-228 | 0/0 |
2.06 | 24:38 | 1:21 | 21:34 | 130 109-155 | 2804 | 149 72-230 | 1/0 |
2.13 | 25:46 | 1:08 | 18:08 | 134 112-158 | 2430 | 147 74-230 | 0/1 |
2.19 | 26:21 | 36 | 9:30 | 144 127-155 | 1367 | 194 78-222 | 1/0 |
2.25 | 28:16 | 1:54 | 30:32 | 111 87-149 | 3389 | 153 84-222 | 0/0 |
2.31 | 28:35 | 19 | 5:11 | 140 110-163 | 726 | 210 204-214 | 0/1 |
2.38 | 30:44 | 2:09 | 34:22 | 124 99-163 | 4262 | 126 62-214 | 0/1 |
2.44 | 31:04 | 20 | 5:13 | 135 109-159 | 704 | 207 206-208 | 1/0 |
2.50 | 33:08 | 2:04 | 33:02 | 130 101-163 | 4294 | 127 80-204 | 1/0 |
2.56 | 33:33 | 25 | 6:44 | 119 106-139 | 801 | 213 208-214 | 0/1 |
2.63 | 33:51 | 18 | 4:49 | 155 142-162 | 747 | 204 176-214 | 0/1 |
2.69 | 35:58 | 2:07 | 33:57 | 123 98-162 | 4176 | 125 74-216 | 0/1 |
2.75 | 36:18 | 19 | 5:08 | 150 140-156 | 770 | 204 200-206 | 1/0 |
2.81 | 38:20 | 2:02 | 32:34 | 119 92-159 | 3875 | 131 80-206 | 0/0 |
2.88 | 38:50 | 30 | 7:59 | 134 114-152 | 1070 | 207 206-210 | 0/1 |
2.94 | 39:49 | 59 | 15:49 | 147 126-159 | 2326 | 138 80-204 | 0/1 |
3.00 | 41:16 | 1:27 | 23:09 | 110 91-135 | 2547 | 154 76-240 | 1/1 |
3.06 | 41:36 | 20 | 5:27 | 153 138-160 | 835 | 201 178-214 | 1/0 |
3.13 | 43:43 | 2:07 | 33:50 | 120 94-159 | 4060 | 119 66-216 | 0/0 |
3.19 | 44:00 | 17 | 4:38 | 144 131-157 | 667 | 215 214-216 | 0/1 |
3.25 | 45:35 | 1:35 | 25:18 | 138 108-162 | 3493 | 159 94-206 | 0/1 |
3.31 | 46:24 | 49 | 12:59 | 119 105-144 | 1546 | 177 90-224 | 1/0 |
3.38 | 46:44 | 20 | 5:19 | 155 148-159 | 823 | 207 194-218 | 1/0 |
3.44 | 49:11 | 2:27 | 39:10 | 120 95-159 | 4699 | 105 64-206 | 0/1 |
3.50 | 49:28 | 17 | 4:33 | 134 112-155 | 609 | 203 202-204 | 0/1 |
3.56 | 50:25 | 57 | 15:12 | 147 129-159 | 2234 | 115 68-202 | 0/1 |
3.63 | 51:58 | 1:34 | 24:56 | 111 101-123 | 2768 | 103 70-202 | 1/0 |
3.69 | 52:18 | 19 | 5:09 | 144 125-157 | 743 | 201 196-204 | 1/0 |
3.75 | 55:06 | 2:49 | 44:57 | 117 98-157 | 5259 | 97 72-212 | 0/0 |
3.81 | 55:39 | 33 | 8:48 | 117 110-125 | 1030 | 183 78-216 | 1/0 |
3.88 | 56:12 | 33 | 8:45 | 141 128-151 | 1235 | 162 88-216 | 1/0 |
3.94 | 56:59 | 47 | 12:29 | 146 136-155 | 1822 | 167 70-220 | 0/0 |
4.00 | 57:46 | 47 | 12:28 | 148 140-158 | 1846 | 131 66-224 | 0/0 |
4.06 | 58:40 | 54 | 14:23 | 147 128-158 | 2115 | 188 108-226 | 1/0 |
4.13 | 59:18 | 38 | 10:13 | 132 124-138 | 1349 | 161 106-170 | 0/1 |
4.19 | 59:55 | 37 | 9:58 | 135 135-136 | 1345 | 171 170-172 | 0/1 |
4.25 | 1:00:37 | 42 | 11:13 | 136 133-139 | 1526 | 168 154-172 | 1/1 |
4.31 | 1:01:18 | 41 | 10:54 | 128 125-131 | 1396 | 159 88-170 | 2/3 |
4.38 | 1:01:56 | 38 | 10:07 | 130 129-132 | 1315 | 174 172-176 | 1/0 |
4.44 | 1:02:33 | 37 | 9:48 | 136 130-140 | 1333 | 173 172-174 | 0/0 |
4.50 | 1:03:22 | 49 | 13:10 | 127 124-131 | 1671 | 151 92-172 | 0/1 |
4.56 | 1:04:00 | 37 | 9:56 | 132 128-135 | 1312 | 174 172-176 | 4/0 |
4.60 | 1:04:23 | 23 | 9:53 | 140 138-141 | 1383 | 173 158-190 | 1/0 |
Elevation
Asc 55m,
Range 8m, Flat prediction 1:00:24
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
157 (256 max)
Stride Length: 78cm
Run: 66.3%
Walk: 33.7%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:26 | 10:26 | 40.83 |
5km | 38:27 | 12:23 | 37.69 |
5M | 1:06:29 | 13:18 | 35.49 |
10km | 1:25:22 | 13:44 | 34.51 |
10M | 2:27:33 | 14:45 | 33.00 |
Half | 3:21:18 | 15:22 | 31.76 |
20M | 5:27:30 | 16:23 | 30.93 |
Mara | 7:26:48 | 17:03 | 30.23 |
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