Wed 20th Jan 2021 at 6:00pm by Abi G
Run > Intervals
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Time
32:01
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Miles 3.55
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Min/mi 9:01
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Pacing
71%
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WAVA
55.21
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Stride(cm)
102
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Cals
368
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Cadence
174
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BPM
135
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%MHR
72.9
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B/mi 1216
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Asc(m)
147
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Hillscore
7
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Surface
Road
Notes & Comments
‘Dark’ intervals with Don
Short warm up
1,2,3,3,2,1
Warm dow.
Very windy out. Went better than I thought it would. Nice walk recoveries.
Split Summary
===
1) 0.61m - 5:30(9:00/m) 126/135bpm 62cal
2) 0.13m - 1:00(7:33/m) 110/116bpm 8cal
3) 0.07m - 1:00(13:21/m) 118/129bpm 9cal
4) 0.27m - 2:00(7:24/m) 139/151bpm 24cal
5) 0.12m - 1:30(12:54/m) 137/149bpm 18cal
6) 0.39m - 3:00(7:37/m) 145/159bpm 38cal
7) 0.15m - 2:00(13:36/m) 130/155bpm 21cal
8) 0.42m - 3:00(7:13/m) 146/163bpm 38cal
9) 0.15m - 2:00(13:18/m) 127/159bpm 19cal
10) 0.28m - 2:00(7:10/m) 146/162bpm 25cal
11) 0.11m - 1:30(14:01/m) 140/161bpm 16cal
12) 0.15m - 1:00(6:29/m) 135/145bpm 11cal
13) 0.06m - 1:00(15:48/m) 145/152bpm 13cal
14) 0.63m - 5:30(8:42/m) 139/149bpm 66cal
Short warm up
1,2,3,3,2,1
Warm dow.
Very windy out. Went better than I thought it would. Nice walk recoveries.
Split Summary
===
1) 0.61m - 5:30(9:00/m) 126/135bpm 62cal
2) 0.13m - 1:00(7:33/m) 110/116bpm 8cal
3) 0.07m - 1:00(13:21/m) 118/129bpm 9cal
4) 0.27m - 2:00(7:24/m) 139/151bpm 24cal
5) 0.12m - 1:30(12:54/m) 137/149bpm 18cal
6) 0.39m - 3:00(7:37/m) 145/159bpm 38cal
7) 0.15m - 2:00(13:36/m) 130/155bpm 21cal
8) 0.42m - 3:00(7:13/m) 146/163bpm 38cal
9) 0.15m - 2:00(13:18/m) 127/159bpm 19cal
10) 0.28m - 2:00(7:10/m) 146/162bpm 25cal
11) 0.11m - 1:30(14:01/m) 140/161bpm 16cal
12) 0.15m - 1:00(6:29/m) 135/145bpm 11cal
13) 0.06m - 1:00(15:48/m) 145/152bpm 13cal
14) 0.63m - 5:30(8:42/m) 139/149bpm 66cal
5:30 1:00 1:00 2:00 1:30 3:00 2:00 3:00 2:00 2:00 1:30 1:00 1:00 5:30
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 | 33 | 33 | 8:44 | 106 93-118 | 927 | 178 174-182 | 2/4 |
0.13 | 1:08 | 35 | 9:23 | 123 121-126 | 1154 | 179 178-182 | 2/1 |
0.19 | 1:42 | 34 | 9:04 | 131 128-133 | 1187 | 178 176-180 | 0/2 |
0.25 | 2:16 | 34 | 8:58 | 132 131-132 | 1183 | 178 176-182 | 1/1 |
0.31 | 2:48 | 32 | 8:39 | 133 132-134 | 1150 | 179 176-182 | 2/0 |
0.38 | 3:20 | 32 | 8:38 | 134 133-135 | 1157 | 178 176-180 | 1/1 |
0.44 | 3:52 | 31 | 8:22 | 131 129-133 | 1095 | 178 176-180 | 0/2 |
0.50 | 4:24 | 33 | 8:43 | 123 121-128 | 1072 | 179 178-182 | 2/2 |
0.56 | 4:58 | 34 | 9:04 | 127 122-130 | 1152 | 177 174-180 | 1/3 |
0.63 | 6:09 | 1:10 +33 | 18:44 | 117 108-130 | 2192 | 182 176-190 | 1/2 |
0.69 | 6:36 | 28 | 7:20 | 107 102-112 | 785 | 188 186-190 | 17/1 |
0.75 | 7:05 | 29 | 7:37 | 114 109-117 | 868 | 188 186-190 | 0/10 |
0.81 | 7:57 | 52 | 13:56 | 118 110-127 | 1643 | 142 126-186 | 0/3 |
0.88 | 8:25 | 28 | 7:26 | 121 111-130 | 899 | 188 184-190 | 1/0 |
0.94 | 8:54 | 29 | 7:41 | 137 131-140 | 1053 | 188 186-190 | 2/1 |
1.00 | 9:25 | 31 | 8:23 | 145 140-149 | 1215 | 187 180-190 | 3/2 |
1.06 | 9:50 | 25 | 6:44 | 150 149-151 | 1010 | 188 186-190 | 1/1 |
1.13 | 10:34 | 44 | 11:44 | 147 142-149 | 1724 | 153 124-188 | 1/1 |
1.19 | 11:23 | 48 | 12:53 | 129 111-144 | 1662 | 157 122-184 | 9/0 |
1.25 | 11:50 | 27 | 7:20 | 113 111-119 | 828 | 185 178-190 | 3/17 |
1.31 | 12:23 | 33 | 8:46 | 133 122-142 | 1165 | 186 178-190 | 1/1 |
1.38 | 12:50 | 27 | 7:08 | 145 144-147 | 1034 | 189 188-190 | 1/1 |
1.44 | 13:19 | 29 | 7:46 | 153 145-157 | 1187 | 190 190-192 | 12/4 |
1.50 | 13:45 | 26 | 7:00 | 158 157-159 | 1106 | 189 188-192 | 1/4 |
1.56 | 14:14 | 29 | 7:45 | 155 153-158 | 1202 | 189 188-192 | 1/0 |
1.63 | 14:48 | 34 | 9:08 | 154 152-156 | 1407 | 176 120-190 | 1/0 |
1.69 | 15:45 | 56 | 14:59 | 134 123-149 | 2008 | 127 114-132 | 0/4 |
1.75 | 16:33 | 48 | 12:51 | 112 101-124 | 1439 | 144 126-186 | 3/1 |
1.81 | 17:01 | 28 | 7:31 | 119 109-130 | 895 | 189 186-190 | 1/2 |
1.88 | 17:28 | 27 | 7:08 | 143 132-149 | 1020 | 188 186-190 | 0/1 |
1.94 | 17:55 | 27 | 7:16 | 151 150-154 | 1098 | 189 188-190 | 3/0 |
2.00 | 18:22 | 27 | 7:06 | 155 155-156 | 1100 | 189 188-190 | 11/0 |
2.06 | 18:47 | 26 | 6:52 | 156 155-156 | 1071 | 189 186-192 | 1/17 |
2.13 | 19:17 | 29 | 7:51 | 157 156-161 | 1233 | 191 184-196 | 1/2 |
2.19 | 19:59 | 42 | 11:19 | 158 150-162 | 1789 | 173 112-194 | 4/4 |
2.25 | 20:54 | 55 | 14:35 | 122 107-149 | 1779 | 133 120-138 | 11/2 |
2.31 | 21:32 | 38 | 10:14 | 113 107-120 | 1157 | 181 174-184 | 0/6 |
2.38 | 22:00 | 27 | 7:18 | 126 123-131 | 920 | 191 186-192 | 1/0 |
2.44 | 22:27 | 27 | 7:12 | 142 133-151 | 1022 | 191 190-192 | 2/0 |
2.50 | 22:56 | 29 | 7:48 | 156 154-159 | 1216 | 188 180-192 | 2/3 |
2.56 | 23:21 | 25 | 6:47 | 158 157-160 | 1072 | 193 190-196 | 1/2 |
2.63 | 24:04 | 43 | 11:29 | 159 154-162 | 1826 | 149 32-194 | 1/1 |
2.69 | 24:52 | 47 | 12:33 | 132 114-156 | 1657 | 145 128-180 | 2/0 |
2.75 | 25:23 | 31 | 8:22 | 123 117-131 | 1029 | 184 170-196 | 0/2 |
2.81 | 25:46 | 23 | 6:10 | 138 133-143 | 850 | 195 194-196 | 0/2 |
2.88 | 26:23 | 37 | 9:45 | 145 143-146 | 1414 | 195 194-196 | 3/0 |
2.94 | 27:11 | 48 | 12:54 | 141 127-152 | 1818 | 136 120-186 | 9/6 |
3.00 | 27:44 | 33 | 8:52 | 122 119-127 | 1081 | 184 180-186 | 0/3 |
3.06 | 28:17 | 33 | 8:52 | 131 121-140 | 1161 | 183 180-184 | 3/0 |
3.13 | 28:50 | 33 | 8:46 | 144 142-147 | 1262 | 181 180-186 | 2/1 |
3.19 | 29:26 | 36 | 9:33 | 142 141-144 | 1356 | 182 180-184 | 2/0 |
3.25 | 29:58 | 32 | 8:27 | 142 140-143 | 1199 | 183 182-186 | 1/2 |
3.31 | 30:29 | 31 | 8:24 | 143 139-146 | 1201 | 184 180-186 | 3/0 |
3.38 | 31:04 | 35 | 9:22 | 148 147-149 | 1385 | 181 180-184 | 1/2 |
3.44 | 31:37 | 33 | 8:43 | 142 139-146 | 1238 | 182 180-186 | 0/2 |
3.50 | 32:09 | 32 | 8:25 | 138 137-139 | 1160 | 183 176-186 | 1/0 |
3.55 | 32:33 | 24 | 8:32 | 142 139-143 | 1211 | 183 180-184 | 1/1 |
Heart
135/162max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 147m,
Range 18m, Flat prediction 32:33
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
17 10.3% | 7:39 |
15 5.2% | 7:01 |
15 10.3% | 10:25 |
13 8.1% | 7:48 |
13 8.6% | 9:37 |
See your biggest climbs |
Cadence
174 (196 max)
Stride Length: 102cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 82.0 | 184 | 3.2 | 26:36 | 8:26 |
Walk | 16.2 | 126 | 0.3 | 5:22 | 16:25 |
Still | 0.1 | - | - | 2 | - |
Pause | 1.7 | - | - | 33 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:22 | 8:22 | 52.78 |
5km | 27:48 | 8:57 | 55.50 |
5M | 46:02 | 9:12 | 54.69 |
10km | 57:57 | 9:20 | 54.39 |
10M | 1:35:58 | 9:36 | 53.97 |
Half | 2:07:46 | 9:45 | 52.87 |
20M | 3:20:05 | 10:00 | 52.97 |
Mara | 4:26:24 | 10:10 | 52.59 |
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