Tue 22nd Dec 2020 at 8:00am by Jock Itch

Run > Intervals
  • Time
    18:09
  • Miles
    3.00
  • Min/mi
    6:03
  • Pacing
    23%
  • WAVA
    78.26
  • Stride(cm)
    152
  • Cals
    234
  • Cadence
    175
  • BPM
    145
  • %MHR
    76.1
  • B/mi
    875
  • Asc(m)
    47
  • Surface
    Road

Notes & Comments

Back bit stiff so kept it controlled. Getting there.

Split Summary
===
1) 1m - 6:04(6:04/m) 144/164bpm 77cal 9.89/110.35mph
2) 1m - 6:02(6:02/m) 146/167bpm 76cal 9.95/11.4mph
3) 1m - 6:01(6:01/m) 152/168bpm 81cal 9.96/12.17mph
4) 0m - 1(5:28/m) 168/168bpm 10.97/9.56mph
6:04 6:02 6:01 1
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

10% 21% 65% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 23 23 6:10 114 108-126 704 173 170-178 1/0
0.13 47 24 6:23 138 130-144 881 177 174-178 0/1
0.19 1:07 20 5:15 146 143-148 767 180 176-182 0/2
0.25 1:29 22 5:49 148 146-151 860 155 122-178 2/1
0.31 1:54 26 +5 6:51 157 157-158 1074 178 176-180 0/3
0.38 2:17 23 6:11 159 158-162 984 179 176-180 2/0
0.44 2:41 24 6:19 162 161-163 1023 178 174-180 1/0
0.50 3:06 25 6:42 163 162-164 1093 178 176-180 1/0
0.56 4:44 1:38 +1:20 26:10 106 106-106 2773 174 170-182 0/1
0.63 5:09 25 6:37 112 106-114 741 177 176-180 0/1
0.69 5:31 22 5:49 114 114-114 664 177 174-180 0/1
0.75 5:54 23 6:05 132 114-142 803 177 176-178 1/1
0.81 6:20 26 +4 7:01 157 152-159 1102 179 176-182 1/2
0.88 6:43 23 6:05 160 157-163 973 178 176-182 1/0
0.94 7:09 26 6:53 163 162-163 1121 177 174-178 2/0
1.00 7:33 24 6:20 163 163-163 1032 177 174-180 1/0
1.06 9:03 1:30 +1:13 24:07 117 109-163 2821 177 174-180 0/1
1.13 9:30 27 7:17 111 110-114 808 177 174-180 0/2
1.19 9:52 22 5:47 121 114-130 700 179 178-182 1/1
1.25 10:16 24 6:18 148 130-156 933 178 176-182 1/1
1.31 10:43 27 +5 7:13 160 156-161 1154 177 176-180 1/2
1.38 11:05 22 5:56 161 159-162 955 178 176-180 2/0
1.44 11:30 25 6:37 163 162-165 1078 178 174-180 2/0
1.50 11:54 24 6:24 165 163-166 1057 176 174-176 1/0
1.56 13:36 1:42 +1:20 27:10 105 95-119 2853 170 158-178 0/1
1.63 13:58 23 6:01 136 119-146 819 178 176-182 0/1
1.69 14:20 22 5:50 150 146-155 874 180 176-184 0/1
1.75 14:42 22 5:49 158 156-160 918 180 178-184 1/1
1.81 15:09 27 +5 7:15 162 160-163 1176 133 122-178 1/2
1.88 15:31 22 5:58 162 162-164 967 171 122-180 2/0
1.94 15:55 23 6:14 166 166-166 1035 180 178-180 1/0
2.00 16:18 24 6:18 166 165-167 1046 177 176-178 1/0
2.06 18:07 1:48 +1:41 28:55 122 110-167 3528 177 174-180 0/1
2.13 18:44 37 9:55 135 129-138 1339 179 178-182 0/1
2.19 19:07 23 6:03 148 142-150 895 176 176-178 0/1
2.25 19:28 22 5:45 154 150-158 887 178 176-180 1/1
2.31 19:55 27 +5 7:06 160 158-161 1135 179 174-184 1/2
2.38 20:17 22 5:57 163 162-164 969 179 174-182 2/0
2.44 20:41 24 6:25 165 164-166 1059 179 178-182 2/0
2.50 21:05 24 6:19 166 165-167 1048 178 174-182 1/0
2.56 22:50 1:45 +1:23 28:00 129 118-142 3613 163 108-178 0/1
2.63 23:13 23 6:14 144 140-146 897 177 174-180 0/1
2.69 23:35 22 5:48 150 149-150 871 179 176-182 0/1
2.75 23:58 22 5:59 158 153-160 945 181 180-182 1/1
2.81 24:24 26 +5 7:00 162 160-163 1134 180 172-184 1/1
2.88 24:47 24 6:18 164 163-165 1033 182 180-182 1/2
2.94 25:11 23 6:10 166 165-167 1024 180 178-184 1/0
3.00 25:34 24 6:18 167 167-168 1053 176 176-176 1/0
3.00 25:36 2 6:28 168 168-168 1087 176 176-176 0/0

Heart

145/168max
  • Show Beats/Mile

Elevation

Asc 47m, Range 5m, Flat prediction 18:09
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

175 (184 max) Stride Length: 152cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 87.2 177 2.9 22:09 8:04
Walk 8.3 118 0.1 2:14 21:02
Pause 4.5 - - 1:13 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:52 56.92% More
800m 3:04 6:11 63.58% More
1km 5:01 8:05 50.70% More
Mile 7:32 7:32 57.45% More

Predictions

Dist Time Per Mile WAVA
1M 5:44 5:44 75.47
5km 18:50 6:04 78.19
5M 31:00 6:12 77.38
10km 38:56 6:16 76.96
10M 1:04:08 6:25 77.24
Half 1:25:07 6:30 76.42
20M 2:12:37 6:38 77.72
Mara 2:56:01 6:43 78.08
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