Tue 5th Jan 2021 at 6:00am by Richard-M

Run > Intervals
  • breezy
  • cold
  • Time
    1:00:41
  • Miles
    8.09
  • Min/mi
    7:30
  • Pacing
    92%
  • WAVA
    64.74
  • Stride(cm)
    126
  • Cals
    912
  • Cadence
    171
  • BPM
    148
  • %MHR
    87
  • B/mi
    1110
  • Asc(m)
    123
  • Surface
    Road

Notes & Comments

Run: Chilly Interval pyramid ☁️
2k/10min WU, 1,2,3,4,5,5,4.5!3,2,1 min faster min min recovery, 10 min easier to finish. Strong headwind on return was hard to motivate myself to go out....
Partly Cloudy, 1°C, Feels like 0°C, Humidity 87%, Wind 13km/h from N

Split Summary
===
1) 1km - 4:56(4:56/km) 130/139bpm 66cal 12.15/13.3kmph
2) 1km - 4:49(4:49/km) 137/142bpm 69cal 12.45/13.2kmph
3) 0.06km - 17(4:52/km) 138/139bpm 4cal 12.35/12.5kmph
4) 0.24km - 1:00(4:10/km) 141/146bpm 14cal 14.37/14.41kmph
5) 0.19km - 1:00(5:07/km) 143/147bpm 14cal 11.73/14.41kmph
6) 0.44km - 2:00(4:32/km) 144/154bpm 30cal 13.21/13.98kmph
7) 0.19km - 1:01(5:19/km) 145/150bpm 15cal 11.3/14.01kmph
8) 0.66km - 2:59(4:30/km) 145/150bpm 44cal 13.34/14.01kmph
9) 0.19km - 1:00(5:13/km) 145/149bpm 14cal 11.51/12.83kmph
10) 0.89km - 4:00(4:29/km) 147/150bpm 60cal 13.4/14.31kmph
11) 0.2km - 1:02(5:02/km) 143/148bpm 15cal 11.91/12.8kmph
12) 1km - 4:23(4:23/km) 151/158bpm 68cal 13.71/14.71kmph
13) 0.14km - 36(4:21/km) 154/156bpm 9cal 13.77/13.6kmph
14) 0.18km - 1:00(5:29/km) 152/160bpm 15cal 10.94/13.5kmph
15) 1km - 4:25(4:25/km) 152/156bpm 69cal 13.59/13.91kmph
16) 0.14km - 35(4:17/km) 156/157bpm 9cal 13.99/14.08kmph
17) 0.19km - 1:00(5:13/km) 153/157bpm 15cal 11.52/14.08kmph
18) 1km - 4:30(4:30/km) 154/157bpm 71cal 13.34/14.04kmph
19) 0.02km - 5(5:00/km) 156/156bpm 1cal 11.99/13.47kmph
20) 0.08km - 26(5:33/km) 155/157bpm 7cal 10.81/13.47kmph
21) 0.68km - 2:59(4:24/km) 155/157bpm 47cal 13.66/14.51kmph
22) 0.19km - 1:00(5:17/km) 156/162bpm 16cal 11.37/14.24kmph
23) 0.47km - 2:00(4:15/km) 154/158bpm 31cal 14.1/14.28kmph
24) 0.19km - 1:00(5:14/km) 157/160bpm 16cal 11.46/14.28kmph
25) 0.23km - 1:01(4:23/km) 154/157bpm 16cal 13.69/13.64kmph
26) 0.18km - 59(5:29/km) 156/159bpm 15cal 10.95/13.64kmph
27) 0.23km - 1:07(4:47/km) 150/153bpm 16cal 12.56/12.23kmph
28) 1km - 4:49(4:49/km) 151/154bpm 74cal 12.44/13.27kmph
29) 1km - 4:36(4:36/km) 153/156bpm 71cal 13.04/15.32kmph
30) 0.02km - 6(5:06/km) 153/153bpm 1cal 11.77/12.73kmph
4:56 4:49 17 1:00 1:00 2:00 1:01 2:59 1:00 4:00 1:02 4:23 36 1:00 4:25 35 1:00 4:30 5 26 2:59 1:00 2:00 1:00 1:01 59 1:07 4:49 4:36 6
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

5% 34% 38% 22% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:05 1:05 8:44 122 113-127 1065 181 176-190 2/3
0.25 2:04 59 7:48 129 124-133 1007 175 172-180 2/1
0.38 3:03 59 7:49 132 124-139 1033 174 172-178 1/1
0.50 4:01 58 7:47 135 131-139 1051 173 170-178 1/0
0.63 4:58 57 7:38 135 133-136 1031 172 170-176 1/2
0.75 5:55 57 7:33 136 133-139 1027 173 170-178 1/1
0.88 6:55 1:00 7:58 137 134-140 1092 172 170-174 1/1
1.00 7:52 57 7:38 138 134-142 1052 172 170-176 2/2
1.13 8:50 58 7:46 137 136-139 1063 172 170-174 1/0
1.25 9:49 59 7:49 138 136-139 1079 172 170-174 1/2
1.38 10:41 53 7:02 140 137-144 984 173 170-176 0/1
1.50 11:38 56 7:30 144 139-147 1081 170 164-176 0/1
1.63 12:35 57 7:37 140 136-144 1067 173 166-180 1/0
1.75 13:31 56 7:26 145 143-147 1077 178 174-182 1/1
1.88 14:29 58 7:47 148 144-154 1151 173 162-180 1/1
2.00 15:28 1:00 7:56 141 138-145 1119 169 166-172 1/0
2.13 16:21 52 6:59 144 142-145 1005 174 170-178 2/4
2.25 17:16 55 7:23 147 145-149 1085 175 172-178 1/1
2.38 18:14 57 7:40 149 147-150 1142 175 162-178 1/0
2.50 19:14 1:00 8:01 143 140-148 1146 166 164-172 6/5
2.63 20:05 51 6:46 144 141-147 975 172 170-174 0/3
2.75 20:57 53 7:01 148 147-149 1038 172 170-174 1/1
2.88 21:55 58 7:41 148 147-149 1137 172 170-174 0/0
3.00 22:49 54 7:13 148 147-149 1067 174 170-176 0/0
3.13 23:51 1:03 8:20 146 137-150 1217 167 162-176 5/5
3.25 24:44 53 7:04 142 134-148 1003 169 164-172 1/0
3.38 25:37 52 7:00 149 148-151 1042 171 168-174 4/5
3.50 26:29 52 6:54 155 151-158 1069 171 168-174 3/3
3.63 27:21 53 7:03 153 152-156 1079 171 170-176 2/1
3.75 28:15 54 7:12 153 152-153 1101 171 170-174 1/1
3.88 29:10 54 7:15 154 153-156 1116 171 162-176 2/1
4.00 30:13 1:03 8:24 150 145-160 1259 165 162-170 1/1
4.13 31:04 51 6:52 149 145-152 1023 170 170-172 1/1
4.25 32:00 56 7:27 152 151-154 1132 172 170-178 2/1
4.38 32:54 54 7:12 154 152-155 1109 172 172-174 2/1
4.50 33:48 54 7:14 154 152-155 1113 172 170-176 2/4
4.63 34:39 51 6:47 156 155-157 1058 172 170-176 2/2
4.75 35:36 57 7:37 155 153-157 1180 169 162-176 2/1
4.88 36:37 1:00 8:03 152 148-156 1224 167 162-170 7/0
5.00 37:32 55 7:23 156 154-157 1151 168 166-170 1/4
5.13 38:24 52 6:57 154 152-156 1070 169 166-170 3/4
5.25 39:19 55 7:21 152 151-154 1118 168 166-170 1/2
5.38 40:13 53 7:08 155 154-156 1105 169 166-170 2/0
5.50 41:12 59 7:54 155 151-157 1224 167 160-170 1/2
5.63 42:06 54 7:10 152 150-155 1090 170 168-170 0/1
5.75 42:58 52 6:59 155 154-156 1081 171 170-174 1/0
5.88 43:50 52 6:55 156 155-157 1079 172 170-174 1/1
6.00 44:52 1:02 8:16 157 152-162 1297 166 162-172 1/1
6.13 45:46 54 7:12 149 144-154 1072 167 162-170 2/2
6.25 46:37 51 6:48 156 154-158 1060 170 170-172 1/1
6.38 47:35 59 7:49 158 156-160 1234 168 162-174 2/2
6.50 48:32 56 7:31 154 151-159 1159 168 162-174 0/1
6.63 49:30 58 7:43 156 154-159 1205 169 162-174 2/1
6.75 50:32 1:02 8:19 152 148-156 1264 166 162-168 0/1
6.87 51:29 57 7:37 150 149-152 1142 167 164-170 1/1
7.00 52:29 1:00 7:58 152 151-153 1212 168 166-170 2/1
7.12 53:25 56 7:31 151 149-154 1135 169 166-170 2/2
7.25 54:24 59 7:48 152 151-152 1187 169 166-170 2/2
7.37 55:23 59 7:51 151 150-152 1186 169 168-170 4/4
7.50 56:24 1:01 8:09 150 146-153 1222 168 166-170 4/2
7.62 57:22 58 7:44 153 151-154 1183 169 168-170 2/7
7.75 58:12 51 6:44 153 152-154 1031 170 168-174 2/2
7.87 59:03 50 6:43 153 152-154 1028 170 168-170 2/3
8.00 59:59 56 7:31 153 152-156 1150 170 168-174 2/1
8.09 1:00:41 42 8:06 152 151-153 1230 170 168-174 2/3

Heart

148/162max
  • Show Beats/Mile

Elevation

Asc 123m, Range 12m, Flat prediction 1:00:41
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

171 (190 max) Stride Length: 126cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 170 8.1 1:00:41 7:30
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:43 49.45% More
800m 3:28 6:59 55.85% More
1km 4:22 7:02 57.87% More
Mile 7:13 7:13 59.54% More
5k 22:36 7:17 64.62% More
5 miles 36:45 7:21 64.72% More
10k 46:07 7:25 64.41% More

Predictions

Dist Time Per Mile WAVA
1M 5:59 5:59 71.75
5km 21:01 6:46 69.51
5M 35:36 7:07 66.83
10km 45:18 7:17 65.58
10M 1:16:45 7:41 63.98
Half 1:43:32 7:54 62.28
20M 2:45:28 8:16 61.75
Mara 3:43:12 8:31 61.04

Bespoke Fields

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Injuries

Fetch Miles

7:09 M3 to Thorpe Park
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