Fri 22nd Jan 2021 at 12:00pm by Autumnleaves

Run > Intervals

  • breezy
  • cold
  • 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
  • B/mi
    1519
  • Asc(m)
    77
  • Hillscore
    1
  • 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
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
RRR-CAZ 🇬🇧
Nice busy session
Sombrero
Oooh, that looks good :-)
northernslowcoach
Fab :)
Corrah
Nicely done :)
LindsD
Good running though x

Pace

46% 11% 12% 8% 8% 17%

Splits

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

Heart

139/166max
  • Show Beats/Mile

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

Distance Time Mins/mi WAVA Fastest
400m 1:53 7:34 53.50% More
800m 4:09 8:21 53.71% More
1km 5:15 8:26 55.36% More
Mile 9:23 9:23 52.57% More
5k 32:26 10:26 53.15% More

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

Bespoke Fields

To plan 80/20
Pace (type)
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