Tue 22nd Sep 2020 at 6:00pm by McGettingThere

Run > Intervals

  • Time
    1:00:24
  • Miles
    4.60
  • Min/mi
    13:08
  • Pacing
    12%
  • WAVA
    35.88
  • Stride(cm)
    78
  • Cals
    480
  • Cadence
    157
  • BPM
    128
  • %MHR
    71.7
  • B/mi
    1676
  • Asc(m)
    55
  • 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
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

Pace

36% 7% 8% 15% 18% 16%

Splits

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

Heart

128/163max
  • Show Beats/Mile

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

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:08 46.19% More
800m 3:39 7:20 52.66% More
1km 4:34 7:21 54.83% More
Mile 7:45 7:45 54.92% More
5k 43:07 13:53 33.62% More

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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