Wed 13th Jan 2021 at 10:00am by Abi G

Run > Intervals
  • Time
    1:01:01
  • Miles
    7.06
  • Min/mi
    8:39
  • Pacing
    33%
  • WAVA
    59.03
  • Stride(cm)
    104
  • Cals
    707
  • Cadence
    180
  • BPM
    140
  • %MHR
    75.4
  • B/mi
    1206
  • Asc(m)
    175
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Intervals with Kas at Westcroft Circle

Longer warm up before meeting.

6 x 90s effort, 90s walk/jog recovery

Supposed to be at 5k pace but there’s no way I could hold that pace for 5k!

Rainy morning but quite enjoyed it.

Split Summary
===
1) 1m - 8:42(8:42/m) 132/150bpm 100cal
2) 1m - 8:27(8:27/m) 138/148bpm 102cal
3) 0.82m - 7:08(8:40/m) 136/147bpm 80cal
4) 0.22m - 1:32(7:09/m) 119/138bpm 10cal
5) 0.12m - 1:29(12:34/m) 132/142bpm 15cal
6) 0.22m - 1:31(6:48/m) 129/138bpm 15cal
7) 0.11m - 1:29(13:10/m) 134/151bpm 15cal
8) 0.21m - 1:30(7:00/m) 146/163bpm 17cal
9) 0.11m - 1:29(13:24/m) 138/164bpm 16cal
10) 0.22m - 1:32(7:04/m) 148/166bpm 18cal
11) 0.11m - 1:29(13:46/m) 146/167bpm 18cal
12) 0.23m - 1:31(6:41/m) 148/165bpm 18cal
13) 0.1m - 1:29(14:24/m) 150/165bpm 19cal
14) 0.22m - 1:31(6:49/m) 156/172bpm 20cal
15) 0.31m - 3:15(10:37/m) 125/172bpm 26cal
16) 1m - 8:19(8:19/m) 148/162bpm 102cal
17) 1m - 8:09(8:09/m) 153/165bpm 109cal
18) 0.06m - 29(7:54/m) 168/170bpm 7cal
8:42 8:27 7:08 1:32 1:29 1:31 1:29 1:30 1:29 1:32 1:29 1:31 1:29 1:31 3:15 8:19 8:09 29
Pin Map
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Pace

12% 4% 11% 51% 14% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:07 1:07 8:52 111 87-134 985 178 176-182 4/1
0.25 2:09 1:02 8:19 131 129-132 1089 178 176-180 2/1
0.38 3:18 1:09 9:10 134 129-140 1228 179 176-182 6/6
0.50 4:22 1:04 8:35 134 128-140 1151 179 176-182 3/6
0.63 5:28 1:06 8:46 129 124-135 1132 180 180-186 4/2
0.75 6:35 1:07 8:55 144 136-149 1283 182 180-186 7/2
0.88 7:40 1:05 8:39 147 142-150 1272 183 180-188 3/3
1.00 9:10 1:30 +30 12:04 125 113-141 1508 186 180-190 3/0
1.13 10:14 1:04 8:30 142 132-148 1206 182 178-186 6/5
1.25 11:16 1:02 8:15 134 129-141 1106 181 178-186 1/7
1.38 12:19 1:04 8:30 133 131-135 1130 182 178-186 1/2
1.50 13:22 1:02 8:19 140 136-143 1164 183 180-188 1/2
1.63 14:24 1:02 8:16 134 132-139 1108 181 178-186 0/5
1.75 15:28 1:05 8:36 137 133-143 1179 184 180-188 5/2
1.88 16:49 1:20 +18 10:44 139 134-144 1492 179 126-190 4/0
2.00 17:54 1:06 8:45 142 140-145 1242 182 180-186 1/5
2.13 18:54 1:00 7:57 141 138-143 1120 183 180-188 0/3
2.25 19:56 1:02 8:17 136 130-140 1127 180 178-184 0/6
2.38 21:02 1:06 8:48 137 130-143 1206 185 182-188 2/1
2.50 22:05 1:03 8:24 144 142-145 1210 183 180-188 1/2
2.63 24:03 1:58 +58 15:41 131 105-147 2054 185 180-190 3/2
2.75 25:16 1:13 9:47 132 107-146 1292 182 174-184 5/0
2.88 29:48 4:32 +3:40 36:15 107 83-141 3879 187 182-192 3/1
3.00 30:55 1:07 8:52 121 114-127 1073 191 190-192 3/3
3.13 32:21 1:27 11:34 133 121-142 1538 161 110-192 4/1
3.25 33:18 56 7:30 124 121-126 930 186 178-192 1/2
3.38 34:10 53 7:01 134 127-138 940 192 188-194 2/3
3.50 35:43 1:32 12:19 135 118-151 1663 147 120-194 1/2
3.63 36:37 55 7:17 141 121-160 1027 193 190-196 4/0
3.75 37:58 1:20 10:44 154 126-164 1653 152 114-194 1/3
3.88 39:05 1:07 8:59 124 116-141 1113 180 120-194 1/4
4.00 39:57 52 6:54 154 144-161 1063 194 192-196 3/2
4.13 41:30 1:33 12:27 151 130-167 1880 149 106-196 3/0
4.25 42:23 53 7:02 137 126-154 964 190 178-192 0/3
4.38 43:15 52 6:59 161 155-165 1125 194 190-198 2/3
4.50 44:51 1:36 12:49 147 131-165 1885 157 114-198 2/1
4.63 45:44 52 6:59 158 140-168 1103 194 192-196 3/0
4.75 47:59 2:15 +1:02 18:01 148 100-172 2665 166 106-196 1/3
4.88 49:13 1:14 9:50 120 115-123 1181 178 176-180 0/5
5.00 52:45 3:32 +2:17 28:18 114 80-129 3226 177 168-190 0/5
5.13 53:46 1:01 8:10 115 94-134 940 184 182-190 2/3
5.25 54:50 1:04 8:32 147 138-153 1254 182 180-186 2/2
5.38 55:57 1:07 8:54 153 149-157 1363 189 186-190 9/1
5.50 57:02 1:05 8:38 155 152-158 1339 188 184-190 4/0
5.63 58:05 1:03 8:28 157 155-161 1329 187 186-192 4/2
5.75 59:06 1:01 8:07 155 149-161 1258 184 180-186 5/5
5.88 1:00:05 59 7:54 148 147-150 1168 187 184-190 0/3
6.00 1:01:05 1:00 7:58 149 147-151 1188 182 180-186 2/5
6.13 1:02:08 1:03 8:21 143 141-146 1194 182 180-186 0/8
6.25 1:03:09 1:02 8:13 149 142-155 1224 186 186-188 5/4
6.38 1:04:13 1:03 8:27 157 156-158 1326 183 180-188 4/8
6.50 1:05:13 1:00 8:03 155 153-158 1248 184 180-188 3/4
6.63 1:06:14 1:01 8:06 153 150-158 1238 184 176-188 2/2
6.75 1:07:13 1:00 7:57 156 154-158 1239 186 182-188 2/1
6.87 1:08:17 1:03 8:28 157 156-160 1328 186 178-190 3/1
7.00 1:09:15 58 7:42 159 156-165 1224 186 182-188 3/4
7.06 1:09:44 29 7:55 168 165-170 1329 186 176-194 0/1

Heart

140/172max
  • Show Beats/Mile

Elevation

Asc 175m, Range 22m, Flat prediction 1:01:04
Elevation Graph
Biggest Climbs (m) Min/mi
20 3.0% 8:29
10 6.0% 8:47
See your biggest climbs

Cadence

180 (198 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 83.5 184 6.9 56:58 9:23
Walk 6.4 116 0.2 4:58 29:49
Still 0.1 - - 5 -
Pause 10.0 - - 7:43 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 6:57 52.22% More
800m 3:59 8:00 50.12% More
1km 4:58 7:59 52.33% More
Mile 8:07 8:07 54.44% More
5k 30:00 9:39 51.43% More
5 miles 51:19 10:16 49.06% More
10k 1:02:17 10:01 50.60% More

Predictions

Dist Time Per Mile WAVA
1M 7:41 7:41 57.47
5km 25:34 8:14 60.35
5M 42:20 8:28 59.47
10km 53:18 8:35 59.13
10M 1:28:15 8:50 58.69
Half 1:57:30 8:58 57.49
20M 3:04:00 9:12 57.60
Mara 4:04:58 9:21 57.19
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