Fri 22nd Jan 2021 at 12:00pm by Autumnleaves
Run > Intervals
- breezy
- cold
- Follow User
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Time
45:18
-
Miles 4.13
-
Min/mi 10:58
-
Pacing
63%
-
WAVA
51.01
-
Stride(cm)
90
-
Cals
358
-
Cadence
163
-
BPM
139
-
%MHR
74.9
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B/mi 1519
-
Asc(m)
77
-
Hillscore
1
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Surface
Road
Notes & Comments
5 comments
Short interval run. 5 Z1, 5Z2, 10 x 1 min hard with 2 min recovery. 5 Z1.
Out and back on Lowton Rd. Pleased overall, return leg was into the breeze. Not done this many for a while!
Split Summary
===
1) 0.44m - 5:01(11:27/m) 117/131bpm 33cal 5.24/5.76mph
2) 0.55m - 5:01(9:08/m) 138/146bpm 45cal 6.57/7.33mph
3) 0.15m - 1:01(6:42/m) 152/155bpm 10cal 8.95/9.25mph
4) 0.12m - 2:01(16:47/m) 137/152bpm 17cal 3.57/9.04mph
5) 0.15m - 1:01(6:35/m) 145/158bpm 9cal 9.12/9.58mph
6) 0.14m - 2:01(14:14/m) 140/161bpm 17cal 4.21/8.83mph
7) 0.16m - 1:02(6:36/m) 148/160bpm 9cal 9.09/9.64mph
8) 0.14m - 2:01(14:46/m) 141/160bpm 17cal 4.06/9.25mph
9) 0.15m - 1:01(6:41/m) 149/160bpm 9cal 8.99/9.83mph
10) 0.11m - 2:01(17:41/m) 141/162bpm 16cal 3.39/8.81mph
11) 0.15m - 1:00(6:54/m) 146/156bpm 9cal 8.69/9.33mph
12) 0.13m - 2:00(15:10/m) 140/160bpm 16cal 3.95/8.35mph
13) 0.15m - 1:00(6:45/m) 149/161bpm 9cal 8.9/10.54mph
14) 0.13m - 2:01(15:09/m) 144/162bpm 17cal 3.96/8.56mph
15) 0.15m - 1:01(6:55/m) 148/159bpm 9cal 8.67/8.97mph
16) 0.13m - 2:00(16:03/m) 143/159bpm 17cal 3.74/8.97mph
17) 0.15m - 1:01(6:47/m) 149/164bpm 9cal 8.85/9.27mph
18) 0.1m - 2:00(19:08/m) 143/162bpm 16cal 3.14/8.77mph
19) 0.15m - 1:01(6:43/m) 148/160bpm 8cal 8.94/10.46mph
20) 0.12m - 2:00(17:23/m) 145/166bpm 17cal 3.45/8.68mph
21) 0.14m - 1:00(7:06/m) 149/156bpm 9cal 8.46/9.75mph
22) 0.1m - 2:01(20:45/m) 143/162bpm 16cal 2.89/7.53mph
23) 0.43m - 5:01(11:39/m) 128/134bpm 24cal 5.15/6.32mph
Out and back on Lowton Rd. Pleased overall, return leg was into the breeze. Not done this many for a while!
Split Summary
===
1) 0.44m - 5:01(11:27/m) 117/131bpm 33cal 5.24/5.76mph
2) 0.55m - 5:01(9:08/m) 138/146bpm 45cal 6.57/7.33mph
3) 0.15m - 1:01(6:42/m) 152/155bpm 10cal 8.95/9.25mph
4) 0.12m - 2:01(16:47/m) 137/152bpm 17cal 3.57/9.04mph
5) 0.15m - 1:01(6:35/m) 145/158bpm 9cal 9.12/9.58mph
6) 0.14m - 2:01(14:14/m) 140/161bpm 17cal 4.21/8.83mph
7) 0.16m - 1:02(6:36/m) 148/160bpm 9cal 9.09/9.64mph
8) 0.14m - 2:01(14:46/m) 141/160bpm 17cal 4.06/9.25mph
9) 0.15m - 1:01(6:41/m) 149/160bpm 9cal 8.99/9.83mph
10) 0.11m - 2:01(17:41/m) 141/162bpm 16cal 3.39/8.81mph
11) 0.15m - 1:00(6:54/m) 146/156bpm 9cal 8.69/9.33mph
12) 0.13m - 2:00(15:10/m) 140/160bpm 16cal 3.95/8.35mph
13) 0.15m - 1:00(6:45/m) 149/161bpm 9cal 8.9/10.54mph
14) 0.13m - 2:01(15:09/m) 144/162bpm 17cal 3.96/8.56mph
15) 0.15m - 1:01(6:55/m) 148/159bpm 9cal 8.67/8.97mph
16) 0.13m - 2:00(16:03/m) 143/159bpm 17cal 3.74/8.97mph
17) 0.15m - 1:01(6:47/m) 149/164bpm 9cal 8.85/9.27mph
18) 0.1m - 2:00(19:08/m) 143/162bpm 16cal 3.14/8.77mph
19) 0.15m - 1:01(6:43/m) 148/160bpm 8cal 8.94/10.46mph
20) 0.12m - 2:00(17:23/m) 145/166bpm 17cal 3.45/8.68mph
21) 0.14m - 1:00(7:06/m) 149/156bpm 9cal 8.46/9.75mph
22) 0.1m - 2:01(20:45/m) 143/162bpm 16cal 2.89/7.53mph
23) 0.43m - 5:01(11:39/m) 128/134bpm 24cal 5.15/6.32mph
5:01 5:01 1:01 2:01 1:01 2:01 1:02 2:01 1:01 2:01 1:00 2:00 1:00 2:01 1:01 2:00 1:01 2:00 1:01 2:00 1:00 2:01 5:01
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 45 | 45 | 12:01 | 93 75-112 | 1118 | 162 118-168 | 0/2 |
0.13 | 1:28 | 43 | 11:32 | 114 110-119 | 1315 | 167 164-168 | 0/2 |
0.19 | 2:12 | 43 | 11:31 | 119 117-120 | 1370 | 168 166-170 | 1/2 |
0.25 | 2:50 | 39 | 10:19 | 120 117-123 | 1238 | 169 166-170 | 1/2 |
0.31 | 3:34 | 44 | 11:43 | 126 122-129 | 1477 | 168 166-170 | 4/0 |
0.38 | 4:18 | 43 | 11:34 | 129 127-130 | 1492 | 169 168-170 | 1/1 |
0.44 | 5:02 | 45 | 11:56 | 130 129-131 | 1552 | 170 168-172 | 2/0 |
0.50 | 5:40 | 37 | 9:57 | 131 130-132 | 1303 | 173 172-174 | 2/1 |
0.56 | 6:12 | 33 | 8:45 | 132 131-133 | 1154 | 174 172-176 | 0/0 |
0.63 | 6:47 | 34 | 9:07 | 134 131-136 | 1221 | 175 174-176 | 3/0 |
0.69 | 7:16 | 30 | 7:58 | 136 135-137 | 1084 | 174 172-176 | 1/4 |
0.75 | 7:52 | 35 | 9:22 | 141 138-143 | 1320 | 174 174-174 | 1/0 |
0.81 | 8:26 | 34 | 9:05 | 142 140-144 | 1289 | 175 172-178 | 1/1 |
0.88 | 9:02 | 37 | 9:51 | 145 144-145 | 1427 | 177 174-180 | 0/2 |
0.94 | 9:37 | 34 | 9:10 | 140 136-144 | 1283 | 175 172-176 | 3/0 |
1.00 | 10:07 | 30 | 8:07 | 143 142-146 | 1162 | 178 174-186 | 0/1 |
1.06 | 10:33 | 26 | 6:51 | 151 147-154 | 1034 | 184 182-184 | 0/3 |
1.13 | 10:58 | 25 | 6:43 | 154 153-155 | 1035 | 181 180-184 | 1/0 |
1.19 | 11:59 | 1:00 | 16:08 | 148 141-152 | 2387 | 136 118-180 | 1/1 |
1.25 | 12:58 | 1:00 | 15:53 | 126 119-138 | 2000 | 132 116-166 | 1/1 |
1.31 | 13:25 | 27 | 7:11 | 134 124-143 | 961 | 181 166-188 | 0/1 |
1.38 | 13:50 | 25 | 6:42 | 150 146-154 | 1006 | 186 184-188 | 1/0 |
1.44 | 14:34 | 44 | 11:39 | 158 154-161 | 1841 | 158 118-188 | 1/1 |
1.50 | 15:32 | 58 | 15:33 | 137 127-151 | 2130 | 128 114-168 | 1/1 |
1.56 | 16:11 | 38 | 10:13 | 130 127-131 | 1328 | 171 166-186 | 0/1 |
1.63 | 16:35 | 24 | 6:23 | 142 136-150 | 906 | 187 186-188 | 0/1 |
1.69 | 16:59 | 24 | 6:31 | 156 154-158 | 1016 | 186 184-188 | 0/1 |
1.75 | 17:56 | 57 | 15:08 | 152 142-160 | 2300 | 135 118-184 | 0/1 |
1.81 | 18:45 | 50 | 13:15 | 131 128-139 | 1736 | 142 112-166 | 1/0 |
1.88 | 19:21 | 35 | 9:26 | 134 131-139 | 1263 | 178 166-192 | 2/0 |
1.94 | 19:46 | 25 | 6:45 | 150 142-156 | 1012 | 188 186-190 | 1/0 |
2.00 | 20:20 | 33 | 8:56 | 159 157-160 | 1420 | 188 188-190 | 1/0 |
2.06 | 21:31 | 1:11 | 19:03 | 142 128-155 | 2706 | 117 112-124 | 2/1 |
2.13 | 22:15 | 44 | 11:42 | 129 123-135 | 1509 | 161 118-190 | 1/1 |
2.19 | 22:43 | 29 | 7:37 | 144 138-149 | 1096 | 190 190-192 | 2/1 |
2.25 | 23:08 | 25 | 6:36 | 154 151-157 | 1017 | 192 190-194 | 0/2 |
2.31 | 24:11 | 1:03 | 16:49 | 145 134-160 | 2439 | 122 112-190 | 1/1 |
2.38 | 25:01 | 50 | 13:17 | 130 127-133 | 1728 | 143 118-164 | 0/1 |
2.44 | 25:28 | 27 | 7:17 | 138 131-147 | 1004 | 187 166-194 | 0/1 |
2.50 | 25:55 | 27 | 7:06 | 153 150-156 | 1086 | 194 192-196 | 0/1 |
2.56 | 26:39 | 44 | 11:46 | 160 158-161 | 1882 | 168 116-194 | 1/0 |
2.63 | 27:41 | 1:02 | 16:36 | 142 133-155 | 2357 | 121 104-164 | 1/0 |
2.69 | 28:20 | 39 | 10:22 | 135 132-139 | 1399 | 175 166-190 | 1/1 |
2.75 | 28:46 | 26 | 7:00 | 147 141-151 | 1029 | 194 192-194 | 1/0 |
2.81 | 29:12 | 25 | 6:45 | 156 154-158 | 1053 | 196 194-198 | 1/1 |
2.88 | 30:23 | 1:11 | 19:01 | 148 135-159 | 2815 | 126 106-196 | 0/1 |
2.94 | 31:09 | 46 | 12:23 | 133 131-135 | 1646 | 165 160-168 | 1/1 |
3.00 | 31:37 | 28 | 7:28 | 144 135-150 | 1075 | 194 190-196 | 1/1 |
3.06 | 32:02 | 25 | 6:34 | 154 151-156 | 1012 | 196 194-196 | 1/0 |
3.13 | 32:57 | 55 | 14:39 | 157 150-164 | 2301 | 176 118-198 | 1/1 |
3.19 | 34:07 | 1:10 | 18:33 | 130 116-144 | 2411 | 135 104-162 | 2/1 |
3.25 | 34:35 | 28 | 7:29 | 139 129-147 | 1041 | 193 162-202 | 2/1 |
3.31 | 35:01 | 26 | 6:54 | 155 150-159 | 1069 | 201 200-202 | 1/1 |
3.38 | 35:56 | 55 | 14:48 | 159 149-166 | 2352 | 156 116-202 | 1/2 |
3.44 | 36:57 | 1:01 | 16:21 | 137 130-146 | 2240 | 131 108-164 | 1/1 |
3.50 | 37:31 | 33 | 8:51 | 138 128-144 | 1220 | 179 168-190 | 0/1 |
3.56 | 37:56 | 25 | 6:41 | 150 145-156 | 1002 | 188 186-190 | 0/1 |
3.63 | 38:38 | 43 | 11:21 | 156 155-156 | 1771 | 177 106-192 | 3/3 |
3.69 | 39:58 | 1:19 | 21:11 | 145 131-160 | 3071 | 109 106-114 | 1/1 |
3.75 | 40:54 | 57 | 15:07 | 123 119-128 | 1859 | 141 108-164 | 0/1 |
3.81 | 41:32 | 38 | 10:08 | 126 122-129 | 1277 | 169 164-172 | 0/3 |
3.88 | 42:12 | 39 | 10:32 | 129 127-131 | 1358 | 174 172-176 | 0/3 |
3.94 | 42:47 | 36 | 9:28 | 132 131-132 | 1250 | 173 172-174 | 1/4 |
4.00 | 43:31 | 43 | 11:34 | 132 130-133 | 1528 | 170 168-174 | 1/1 |
4.06 | 44:39 | 1:08 +22 | 18:14 | 131 126-134 | 2388 | 167 162-170 | 3/0 |
4.13 | 45:35 | 56 | 15:01 | 129 127-131 | 1937 | 166 164-168 | 1/1 |
4.13 | 45:43 | 8 | 14:40 | 130 130-130 | 1906 | 164 164-164 | 0/0 |
Elevation
Asc 77m,
Range 16m, Flat prediction 45:43
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
10 1.6% | 10:04 |
See your biggest climbs |
Cadence
163 (202 max)
Stride Length: 90cm
Run: 75.8%
Walk: 24.2%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:32 | 9:32 | 51.74 |
5km | 33:08 | 10:40 | 52.02 |
5M | 55:53 | 11:11 | 50.39 |
10km | 1:10:58 | 11:25 | 49.70 |
10M | 1:59:42 | 11:58 | 48.62 |
Half | 2:41:02 | 12:18 | 47.23 |
20M | 4:16:21 | 12:49 | 46.76 |
Mara | 5:44:54 | 13:10 | 46.08 |
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Nice busy session
Oooh, that looks good
Fab
Nicely done
Good running though x