Fri 23rd Oct 2020 at 12:00am by tipsku
Run > Intervals
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Time
39:19
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Miles 5.00
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Min/mi 7:52
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Pacing
76%
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WAVA
62.36
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Stride(cm)
115
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Cals
342
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Cadence
178
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BPM
166
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%MHR
88.6
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B/mi 1302
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Asc(m)
52
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Surface
Road
Notes & Comments
6x 800 w/400 rec, a goal 1:50/lap
After the 3 mile warm up, I cautiously ran the first interval, avoiding getting wet. The second was much faster, having gained some confidence. Managed 6 no problem, felt pretty strong. I'm improving
Split Summary
===
1) 0.27m - 1:58(7:15/m) 155/166bpm 15cal 8.28/8.58mph
2) 0.28m - 1:55(6:52/m) 167/172bpm 17cal 8.74/8.91mph
3) 0.27m - 2:25(8:49/m) 157/171bpm 20cal 6.8/8.7mph
4) 0.27m - 1:50(6:46/m) 170/177bpm 16cal 8.86/9.18mph
5) 0.28m - 1:50(6:40/m) 175/178bpm 17cal 9/9.16mph
6) 0.28m - 2:34(9:19/m) 158/174bpm 21cal 6.44/9.04mph
7) 0.28m - 1:51(6:41/m) 170/177bpm 17cal 8.97/9.08mph
8) 0.28m - 1:51(6:32/m) 175/178bpm 17cal 9.18/9.5mph
9) 0.28m - 2:47(9:45/m) 159/175bpm 24cal 6.15/9.14mph
10) 0.27m - 1:46(6:33/m) 167/177bpm 15cal 9.16/9.52mph
11) 0.27m - 1:49(6:37/m) 177/179bpm 17cal 9.06/9.1mph
12) 0.27m - 2:47(10:28/m) 158/177bpm 23cal 5.73/8.89mph
13) 0.28m - 1:49(6:35/m) 172/179bpm 17cal 9.12/9.54mph
14) 0.27m - 1:51(6:45/m) 176/179bpm 18cal 8.89/9.04mph
15) 0.28m - 2:52(10:22/m) 159/177bpm 24cal 5.79/8.54mph
16) 0.27m - 1:51(6:45/m) 172/177bpm 17cal 8.88/9.25mph
17) 0.27m - 1:52(6:47/m) 177/179bpm 18cal 8.85/9.31mph
18) 0.32m - 3:40(11:34/m) 156/177bpm 29cal 5.19/8.79mph
After the 3 mile warm up, I cautiously ran the first interval, avoiding getting wet. The second was much faster, having gained some confidence. Managed 6 no problem, felt pretty strong. I'm improving
Split Summary
===
1) 0.27m - 1:58(7:15/m) 155/166bpm 15cal 8.28/8.58mph
2) 0.28m - 1:55(6:52/m) 167/172bpm 17cal 8.74/8.91mph
3) 0.27m - 2:25(8:49/m) 157/171bpm 20cal 6.8/8.7mph
4) 0.27m - 1:50(6:46/m) 170/177bpm 16cal 8.86/9.18mph
5) 0.28m - 1:50(6:40/m) 175/178bpm 17cal 9/9.16mph
6) 0.28m - 2:34(9:19/m) 158/174bpm 21cal 6.44/9.04mph
7) 0.28m - 1:51(6:41/m) 170/177bpm 17cal 8.97/9.08mph
8) 0.28m - 1:51(6:32/m) 175/178bpm 17cal 9.18/9.5mph
9) 0.28m - 2:47(9:45/m) 159/175bpm 24cal 6.15/9.14mph
10) 0.27m - 1:46(6:33/m) 167/177bpm 15cal 9.16/9.52mph
11) 0.27m - 1:49(6:37/m) 177/179bpm 17cal 9.06/9.1mph
12) 0.27m - 2:47(10:28/m) 158/177bpm 23cal 5.73/8.89mph
13) 0.28m - 1:49(6:35/m) 172/179bpm 17cal 9.12/9.54mph
14) 0.27m - 1:51(6:45/m) 176/179bpm 18cal 8.89/9.04mph
15) 0.28m - 2:52(10:22/m) 159/177bpm 24cal 5.79/8.54mph
16) 0.27m - 1:51(6:45/m) 172/177bpm 17cal 8.88/9.25mph
17) 0.27m - 1:52(6:47/m) 177/179bpm 18cal 8.85/9.31mph
18) 0.32m - 3:40(11:34/m) 156/177bpm 29cal 5.19/8.79mph
1:58 1:55 2:25 1:50 1:50 2:34 1:51 1:51 2:47 1:46 1:49 2:47 1:49 1:51 2:52 1:51 1:52 3:40
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
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 | 7:37 | 132 106-156 | 1006 | 180 168-184 | 0/0 |
0.13 | 55 | 27 | 7:04 | 160 157-162 | 1132 | 181 180-182 | 0/0 |
0.19 | 1:22 | 26 | 7:03 | 164 163-165 | 1156 | 179 178-180 | 0/0 |
0.25 | 1:48 | 26 | 7:00 | 165 163-166 | 1154 | 179 178-180 | 1/1 |
0.31 | 2:15 | 28 | 7:23 | 166 164-167 | 1225 | 179 178-180 | 1/1 |
0.38 | 2:42 | 27 | 7:06 | 167 166-169 | 1185 | 181 180-182 | 0/0 |
0.44 | 3:07 | 25 | 6:43 | 166 166-167 | 1116 | 180 178-180 | 0/0 |
0.50 | 3:32 | 24 | 6:29 | 168 167-170 | 1089 | 180 180-180 | 1/1 |
0.56 | 3:59 | 28 | 7:21 | 170 168-172 | 1248 | 179 174-180 | 1/1 |
0.63 | 4:34 | 35 | 9:15 | 161 156-167 | 1489 | 177 174-178 | 0/0 |
0.69 | 5:06 | 32 | 8:30 | 153 151-155 | 1300 | 178 178-180 | 0/0 |
0.75 | 5:38 | 32 | 8:31 | 152 150-155 | 1295 | 176 176-178 | 0/0 |
0.81 | 6:11 | 33 | 8:54 | 154 151-156 | 1371 | 176 176-178 | 0/0 |
0.88 | 6:38 | 27 | 7:19 | 161 152-169 | 1177 | 183 178-186 | 1/1 |
0.94 | 7:04 | 26 | 6:55 | 170 169-171 | 1176 | 183 182-186 | 0/0 |
1.00 | 7:29 | 25 | 6:34 | 172 171-173 | 1129 | 184 182-188 | 0/0 |
1.06 | 7:53 | 24 | 6:31 | 175 174-176 | 1139 | 185 184-186 | 1/1 |
1.13 | 8:19 | 26 | 6:49 | 176 176-177 | 1199 | 184 182-184 | 1/2 |
1.19 | 8:43 | 24 | 6:31 | 175 175-176 | 1141 | 184 182-184 | 0/0 |
1.25 | 9:09 | 25 | 6:45 | 174 172-176 | 1175 | 182 182-184 | 0/0 |
1.31 | 9:33 | 24 | 6:29 | 175 173-176 | 1133 | 183 182-186 | 1/0 |
1.38 | 9:58 | 25 | 6:36 | 175 173-177 | 1154 | 182 182-184 | 1/1 |
1.44 | 10:35 | 37 | 9:50 | 166 161-171 | 1632 | 173 172-174 | 1/1 |
1.50 | 11:11 | 37 | 9:50 | 157 154-159 | 1545 | 177 174-180 | 0/0 |
1.56 | 11:45 | 33 | 8:50 | 155 152-158 | 1370 | 177 176-178 | 0/0 |
1.63 | 12:19 | 35 | 9:13 | 154 152-156 | 1420 | 176 176-178 | 1/0 |
1.69 | 12:48 | 29 | 7:42 | 161 154-167 | 1239 | 185 178-190 | 0/1 |
1.75 | 13:13 | 25 | 6:39 | 170 168-171 | 1131 | 186 184-188 | 0/0 |
1.81 | 13:39 | 26 | 6:51 | 172 171-173 | 1180 | 184 182-186 | 1/0 |
1.88 | 14:03 | 24 | 6:25 | 175 171-177 | 1122 | 184 182-186 | 1/0 |
1.94 | 14:28 | 25 | 6:43 | 176 175-177 | 1181 | 183 182-184 | 0/1 |
2.00 | 14:51 | 23 | 6:10 | 177 175-178 | 1090 | 186 184-188 | 0/1 |
2.06 | 15:16 | 25 | 6:41 | 175 174-175 | 1171 | 185 184-186 | 0/0 |
2.13 | 15:40 | 24 | 6:22 | 175 174-177 | 1113 | 184 184-186 | 0/0 |
2.19 | 16:05 | 25 | 6:37 | 176 173-178 | 1165 | 183 182-186 | 1/1 |
2.25 | 16:46 | 41 | 10:51 | 168 161-175 | 1823 | 154 116-182 | 0/1 |
2.31 | 17:20 | 34 | 9:11 | 159 158-159 | 1459 | 178 176-180 | 0/0 |
2.38 | 17:53 | 33 | 8:49 | 158 157-160 | 1392 | 178 178-180 | 0/0 |
2.44 | 18:25 | 32 | 8:38 | 160 157-163 | 1383 | 178 176-178 | 1/1 |
2.50 | 19:37 | 1:12 +31 | 19:05 | 149 140-157 | 2844 | 163 104-186 | 0/2 |
2.56 | 20:00 | 23 | 6:12 | 158 149-163 | 980 | 191 190-192 | 0/1 |
2.63 | 20:25 | 24 | 6:29 | 169 166-170 | 1096 | 191 190-192 | 0/0 |
2.69 | 20:49 | 24 | 6:28 | 172 170-173 | 1112 | 190 188-192 | 0/0 |
2.75 | 21:14 | 26 | 6:48 | 174 173-176 | 1184 | 186 186-188 | 1/0 |
2.81 | 21:40 | 26 | 6:50 | 177 177-177 | 1208 | 189 186-192 | 1/1 |
2.88 | 22:05 | 25 | 6:35 | 177 176-178 | 1166 | 190 190-192 | 0/0 |
2.94 | 22:29 | 24 | 6:24 | 178 177-178 | 1139 | 189 188-190 | 0/0 |
3.00 | 22:52 | 24 | 6:22 | 178 176-179 | 1132 | 186 184-188 | 1/0 |
3.06 | 23:29 | 37 | 9:49 | 174 168-178 | 1709 | 166 128-186 | 1/1 |
3.13 | 24:14 | 45 | 12:01 | 160 150-169 | 1921 | 140 126-176 | 0/1 |
3.19 | 24:51 | 37 | 9:47 | 153 151-154 | 1498 | 178 176-178 | 0/0 |
3.25 | 25:26 | 35 | 9:15 | 156 155-157 | 1443 | 178 176-178 | 1/0 |
3.31 | 25:59 | 33 | 8:51 | 158 156-161 | 1397 | 181 178-188 | 0/2 |
3.38 | 26:24 | 25 | 6:44 | 168 163-172 | 1131 | 189 188-192 | 0/1 |
3.44 | 26:49 | 25 | 6:35 | 174 172-175 | 1145 | 188 186-190 | 0/0 |
3.50 | 27:15 | 26 | 6:51 | 176 175-177 | 1206 | 187 186-188 | 0/0 |
3.56 | 27:38 | 23 | 6:12 | 177 176-178 | 1097 | 186 186-186 | 1/0 |
3.63 | 28:03 | 25 | 6:46 | 178 176-179 | 1205 | 186 186-188 | 1/1 |
3.69 | 28:28 | 25 | 6:40 | 176 176-176 | 1174 | 187 186-188 | 0/0 |
3.75 | 28:54 | 26 | 6:49 | 176 176-176 | 1200 | 186 186-186 | 0/0 |
3.81 | 29:19 | 25 | 6:39 | 176 175-178 | 1169 | 185 184-186 | 1/0 |
3.88 | 29:55 | 36 | 9:40 | 173 168-177 | 1672 | 153 124-184 | 1/1 |
3.94 | 30:42 | 47 | 12:36 | 157 149-167 | 1979 | 135 126-174 | 0/0 |
4.00 | 31:19 | 36 | 9:43 | 152 149-154 | 1476 | 179 178-180 | 0/0 |
4.06 | 31:53 | 35 | 9:13 | 158 156-161 | 1456 | 177 176-178 | 1/0 |
4.13 | 32:25 | 32 | 8:29 | 160 159-161 | 1357 | 178 178-178 | 0/1 |
4.19 | 32:51 | 26 | 6:57 | 166 160-170 | 1153 | 190 180-194 | 1/0 |
4.25 | 33:17 | 26 | 6:57 | 173 172-174 | 1202 | 192 190-192 | 0/0 |
4.31 | 33:42 | 25 | 6:40 | 174 173-175 | 1160 | 189 188-192 | 0/0 |
4.38 | 34:06 | 24 | 6:17 | 175 174-175 | 1098 | 191 190-192 | 1/1 |
4.44 | 34:32 | 27 | 7:05 | 177 176-178 | 1254 | 191 190-192 | 1/2 |
4.50 | 34:58 | 26 | 6:49 | 178 177-178 | 1212 | 190 188-192 | 0/1 |
4.56 | 35:23 | 25 | 6:40 | 176 176-177 | 1174 | 189 188-190 | 0/0 |
4.62 | 35:48 | 25 | 6:43 | 177 176-177 | 1187 | 188 186-190 | 1/0 |
4.69 | 36:17 | 29 | 7:39 | 176 175-177 | 1347 | 176 138-188 | 1/1 |
4.75 | 37:05 | 48 | 12:49 | 163 155-172 | 2090 | 139 126-174 | 0/0 |
4.81 | 37:44 | 39 | 10:30 | 153 151-154 | 1607 | 176 176-176 | 0/0 |
4.87 | 38:22 | 38 | 10:02 | 153 153-154 | 1534 | 174 174-176 | 0/0 |
4.94 | 39:01 | 40 | 10:34 | 152 150-154 | 1607 | 173 172-174 | 0/0 |
5.00 | 39:52 | 51 | 14:23 | 152 150-156 | 2186 | 169 160-174 | 0/1 |
Elevation
Asc 52m,
Range 2m, Flat prediction 39:19
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
178 (194 max)
Stride Length: 115cm
Run: 92.1%
Walk: 7.9%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:39 | 6:39 | 64.80 |
5km | 23:15 | 7:29 | 64.76 |
5M | 39:19 | 7:52 | 62.41 |
10km | 49:59 | 8:03 | 61.42 |
10M | 1:24:31 | 8:27 | 59.68 |
Half | 1:53:53 | 8:42 | 57.76 |
20M | 3:01:41 | 9:05 | 56.82 |
Mara | 4:04:48 | 9:21 | 55.76 |
Bespoke Fields
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