Wed 23rd Dec 2020 at 9:00am by SpeedyP

Run > Intervals

rain

Follow User
0 👍

Time
50:19
Miles
4.48
Min/mi
11:14
Pacing
81%
WAVA
62.20
Stride(cm)
84
Cals
368
Cadence
171
BPM
155
%MHR
90.8
B/mi
1745
Asc(m)
59
Hillscore
1
Surface
Road

Notes & Comments

Split Summary

Flying 500's

===
1) 0.31m - 3:05(9:58/m) 152/167bpm 24cal
2) 0.12m - 2:00(16:03/m) 137/166bpm 11cal
3) 0.31m - 2:58(9:33/m) 146/160bpm 22cal
4) 0.13m - 2:00(15:50/m) 146/164bpm 13cal
5) 0.31m - 2:58(9:36/m) 153/166bpm 23cal
6) 0.15m - 2:00(13:38/m) 154/165bpm 14cal
7) 0.31m - 2:50(9:09/m) 162/171bpm 22cal
8) 0.14m - 2:00(14:19/m) 151/171bpm 13cal
9) 0.31m - 3:14(10:26/m) 161/169bpm 26cal
10) 0.13m - 2:00(14:56/m) 153/174bpm 13cal
11) 0.31m - 3:01(9:43/m) 160/172bpm 24cal
12) 0.14m - 2:00(14:08/m) 156/173bpm 14cal
13) 0.31m - 2:53(9:19/m) 168/183bpm 23cal
14) 0.13m - 2:00(15:00/m) 150/168bpm 14cal
15) 0.31m - 2:50(9:09/m) 167/176bpm 23cal
16) 0.14m - 2:00(14:21/m) 156/170bpm 15cal
17) 0.31m - 3:23(10:56/m) 162/174bpm 26cal
18) 0.14m - 2:00(14:34/m) 148/161bpm 12cal
19) 0.31m - 3:00(9:41/m) 162/174bpm 23cal
20) 0.15m - 2:00(13:44/m) 153/161bpm 13cal
21) 0.01m - 6(8:46/m) 148/149bpm

3:05 2:00 2:58 2:00 2:58 2:00 2:50 2:00 3:14 2:00 3:01 2:00 2:53 2:00 2:50 2:00 3:23 2:00 3:00 2:00 6

Pace

11%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	37	37	9:48	127 117-141	1245	191 188-194	2/0
0.13	1:14	38	10:03	149 145-156	1499	185 180-188	1/0
0.19	1:51	37	9:45	164 159-167	1599	182 180-182	1/0
0.25	2:30	39	10:20	163 161-164	1684	181 180-182	2/0
0.31	3:06	37	9:46	163 162-165	1593	181 180-182	1/0
0.38	4:10	1:03	16:53	149 125-166	2515	150 138-210	1/1
0.44	5:05	56	14:50	121 120-125	1795	145 140-152	0/1
0.50	5:40	35	9:13	132 124-137	1217	192 190-196	1/1
0.56	6:13	33	8:56	145 139-148	1294	188 186-190	1/1
0.63	6:51	37	9:54	144 140-152	1426	182 178-188	1/0
0.69	7:29	38	10:15	157 154-160	1610	180 180-182	1/1
0.75	8:09	40	10:42	155 155-156	1660	180 176-182	1/0
0.81	9:12	1:02	16:39	151 134-164	2515	127 118-144	1/0
0.88	10:02	51	13:33	135 130-142	1829	154 142-188	1/0
0.94	10:40	37	9:59	141 133-144	1407	185 180-188	1/0
1.00	11:17	37	9:47	146 142-152	1429	182 182-182	0/0
1.06	11:55	38	10:15	162 154-166	1662	180 178-182	1/0
1.13	12:30	35	9:14	160 160-162	1476	183 180-186	0/1
1.19	13:05	35	9:27	160 155-162	1512	183 182-184	0/1
1.25	13:57	52	13:55	158 152-165	2199	137 114-182	0/1
1.31	14:49	51	13:41	150 143-157	2052	149 144-152	0/2
1.38	15:24	36	9:33	145 140-150	1385	184 148-196	0/1
1.44	15:58	33	8:51	156 151-160	1381	189 188-192	0/1
1.50	16:33	35	9:23	163 161-166	1529	184 182-186	0/1
1.56	17:08	35	9:16	169 167-170	1566	183 178-186	0/1
1.63	17:44	36	9:37	170 166-171	1634	181 180-182	0/0
1.69	18:42	58	15:34	160 149-171	2490	142 86-182	1/0
1.75	19:30	48	12:46	143 138-155	1825	154 152-154	0/1
1.81	20:11	41	11:02	148 140-154	1633	175 154-190	2/1
1.88	20:49	38	10:08	159 155-162	1610	185 182-188	2/0
1.94	21:31	42	11:05	163 160-166	1806	178 176-182	1/0
2.00	22:11	40	10:42	163 160-167	1745	179 176-180	1/0
2.06	22:51	40	10:47	165 163-167	1779	175 174-176	1/0
2.13	23:46	54	14:32	165 154-174	2397	151 126-182	1/0
2.19	24:39	53	14:06	147 143-152	2073	155 140-168	0/0
2.25	25:20	41	11:03	147 143-155	1625	178 156-190	1/0
2.31	25:55	35	9:14	151 147-157	1394	187 182-190	0/2
2.38	26:31	36	9:41	158 149-165	1530	184 180-186	0/1
2.44	27:08	37	9:59	165 161-170	1647	181 180-184	0/0
2.50	27:45	37	9:45	169 167-170	1647	181 178-182	0/1
2.56	28:34	49	12:57	170 164-172	2200	164 140-182	0/1
2.63	29:26	53	14:03	155 142-163	2177	147 142-150	0/1
2.69	30:13	47	12:34	146 142-151	1835	144 40-196	0/1
2.75	30:44	30	8:07	159 150-166	1291	194 192-196	0/1
2.81	31:19	35	9:17	166 164-169	1541	186 180-192	0/0
2.88	31:56	37	9:56	177 171-183	1757	181 178-182	0/0
2.94	32:33	37	9:47	171 169-173	1674	180 178-182	1/1
3.00	33:14	41	11:03	171 165-176	1891	177 140-182	0/1
3.06	34:15	1:01	16:15	150 137-165	2439	150 146-154	0/2
3.13	35:03	48	12:50	144 138-149	1847	144 102-152	0/2
3.19	35:33	30	7:52	159 150-165	1252	195 192-196	0/2
3.25	36:07	34	9:03	166 164-167	1501	188 186-192	1/1
3.31	36:42	36	9:30	170 167-174	1616	182 182-182	1/1
3.38	37:22	39	10:31	172 169-174	1808	180 178-182	0/1
3.44	37:57	35	9:24	172 168-176	1616	181 178-182	0/1
3.50	38:54	57	15:19	158 151-168	2420	150 142-154	0/3
3.56	39:46	52	13:53	149 147-150	2068	153 150-156	3/0
3.63	40:27	41	10:51	155 149-160	1682	180 174-186	5/0
3.69	41:12	45	12:02	166 160-173	1997	171 164-174	2/0
3.75	41:55	43	11:22	166 163-172	1887	173 170-176	0/1
3.81	42:34	39	10:32	163 158-166	1716	177 174-180	1/1
3.88	43:13	38	10:14	158 156-161	1616	177 174-180	0/0
3.94	44:10	58	15:24	155 147-161	2386	155 144-178	0/1
4.00	45:03	52	13:59	142 137-150	1986	157 154-160	0/3
4.06	45:37	34	9:05	148 144-152	1344	179 156-190	1/2
4.13	46:13	37	9:47	160 153-165	1566	186 180-188	1/1
4.19	46:50	37	9:45	171 163-174	1666	182 178-186	0/1
4.25	47:32	42	11:16	165 163-169	1859	174 168-182	3/0
4.31	48:07	35	9:20	163 160-165	1522	183 178-186	0/7
4.38	48:53	46	12:12	156 151-161	1903	166 150-186	0/6
4.44	49:47	54	14:27	152 148-158	2196	153 148-158	0/2
4.48	50:20	33	12:51	149 146-151	1916	109 80-148	0/0

Heart

155/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 59m, Range 37m, Flat prediction 50:24

Elevation Graph

Biggest Climbs (m)	Min/mi
12 3.3%	10:54
See your biggest climbs

Cadence

171 (210 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.1	182	3.5	35:16	10:08
Walk	29.9	145	1	15:04	15:04

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	9:00	54.83%	More
800m	5:09	10:22	59.05%	More
1km	6:24	10:18	60.37%	More
Mile	10:43	10:43	57.01%	More
5k	34:26	11:05	62.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:16	10:16	59.54
5km	34:08	10:59	62.57
5M	56:32	11:18	62.12
10km	1:11:10	11:27	62.00
10M	1:57:51	11:47	62.23
Half	2:36:55	11:59	61.35
20M	4:05:43	12:17	62.37
Mara	5:27:09	12:29	62.53

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry