Mon 22nd Mar 2021 at 10:00am by Eynsham Red
Run > Intervals
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Time
56:00
-
Miles 5.04
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Min/mi 11:07
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Pacing
70%
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WAVA
48.46
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Stride(cm)
93
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Cals
559
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Cadence
157
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BPM
123
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%MHR
73.5
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B/mi 1364
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Asc(m)
61
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Surface
Road
Notes & Comments
2 comments
Project joker interval session.
1.32 mile warm up, 5x800 metre at target of 4.39, 2 mins rest x 5, warm down home.
1) 800m 4:35
2) 800m 4:31
3) 800m 4:28
4) 800m 4:28
5) 800m 4:22
Split Summary
===
1) 1m - 10:40(10:40/m) 119/126bpm 113cal 5.63/0mph
2) 1m - 12:05(12:05/m) 118/143bpm 112cal 4.97/0mph
3) 1m - 10:18(10:18/m) 127/141bpm 108cal 5.82/0mph
4) 1m - 11:46(11:46/m) 122/143bpm 108cal 5.1/0mph
5) 1m - 10:48(10:48/m) 128/143bpm 114cal 5.56/0mph
6) 0.04m - 23(10:21/m) 132/134bpm 4cal 5.8/0mph
1.32 mile warm up, 5x800 metre at target of 4.39, 2 mins rest x 5, warm down home.
1) 800m 4:35
2) 800m 4:31
3) 800m 4:28
4) 800m 4:28
5) 800m 4:22
Split Summary
===
1) 1m - 10:40(10:40/m) 119/126bpm 113cal 5.63/0mph
2) 1m - 12:05(12:05/m) 118/143bpm 112cal 4.97/0mph
3) 1m - 10:18(10:18/m) 127/141bpm 108cal 5.82/0mph
4) 1m - 11:46(11:46/m) 122/143bpm 108cal 5.1/0mph
5) 1m - 10:48(10:48/m) 128/143bpm 114cal 5.56/0mph
6) 0.04m - 23(10:21/m) 132/134bpm 4cal 5.8/0mph
10:40 12:05 10:18 11:46 10:48 23
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 41 | 41 | 10:55 | 94 81-103 | 1026 | 158 154-162 | 1/1 |
0.13 | 1:21 | 40 | 10:42 | 108 104-113 | 1156 | 156 154-158 | 1/1 |
0.19 | 2:04 | 43 | 11:26 | 116 113-119 | 1326 | 157 154-158 | 0/1 |
0.25 | 2:44 | 40 | 10:35 | 118 117-120 | 1248 | 158 156-160 | 1/0 |
0.31 | 3:25 | 41 | 10:56 | 119 117-120 | 1300 | 158 156-160 | 0/1 |
0.38 | 4:03 | 38 | 10:08 | 122 117-125 | 1237 | 159 158-162 | 0/1 |
0.44 | 4:41 | 38 | 10:08 | 121 121-123 | 1225 | 161 160-162 | 0/1 |
0.50 | 5:21 | 40 | 10:41 | 122 121-123 | 1303 | 161 158-162 | 1/1 |
0.56 | 5:59 | 39 | 10:20 | 121 119-123 | 1250 | 162 158-166 | 0/2 |
0.63 | 6:40 | 41 | 10:56 | 122 120-123 | 1334 | 160 158-164 | 0/2 |
0.69 | 7:18 | 38 | 10:05 | 123 121-125 | 1241 | 158 154-162 | 0/2 |
0.75 | 7:58 | 39 | 10:30 | 123 121-126 | 1292 | 161 160-162 | 0/1 |
0.81 | 8:38 | 41 | 10:51 | 124 123-126 | 1345 | 161 160-164 | 1/1 |
0.88 | 9:18 | 40 | 10:37 | 123 120-125 | 1306 | 161 160-164 | 1/1 |
0.94 | 9:59 | 41 | 10:55 | 121 120-123 | 1320 | 161 158-162 | 1/0 |
1.00 | 10:40 | 41 | 10:56 | 122 119-125 | 1334 | 161 158-162 | 1/0 |
1.06 | 11:21 | 41 | 10:49 | 122 120-125 | 1320 | 160 158-162 | 0/0 |
1.13 | 12:02 | 42 | 11:05 | 123 120-125 | 1363 | 162 160-164 | 0/1 |
1.19 | 12:41 | 39 | 10:20 | 124 121-125 | 1281 | 160 158-162 | 1/0 |
1.25 | 13:36 | 55 | 14:47 | 122 111-125 | 1804 | 142 116-162 | 0/1 |
1.31 | 14:53 | 1:17 | 20:27 | 98 94-110 | 2005 | 112 106-116 | 0/0 |
1.38 | 15:36 | 43 | 11:32 | 98 92-113 | 1131 | 142 106-170 | 0/0 |
1.44 | 16:10 | 34 | 8:56 | 118 113-121 | 1054 | 167 166-168 | 0/1 |
1.50 | 16:45 | 35 | 9:20 | 127 120-130 | 1185 | 168 166-170 | 1/0 |
1.56 | 17:20 | 35 | 9:20 | 130 127-131 | 1212 | 169 166-170 | 0/0 |
1.63 | 17:55 | 35 | 9:16 | 133 130-135 | 1233 | 169 166-172 | 0/1 |
1.69 | 18:30 | 35 | 9:20 | 136 134-137 | 1270 | 170 168-172 | 0/0 |
1.75 | 19:04 | 34 | 9:07 | 136 135-137 | 1240 | 169 166-170 | 1/0 |
1.81 | 19:38 | 34 | 9:04 | 138 136-143 | 1252 | 169 166-172 | 1/1 |
1.88 | 20:56 | 1:18 | 20:49 | 124 102-138 | 2581 | 122 100-172 | 0/1 |
1.94 | 22:10 | 1:15 | 19:52 | 96 92-102 | 1908 | 118 100-170 | 1/1 |
2.00 | 22:44 | 34 | 9:06 | 110 94-120 | 1001 | 170 166-172 | 1/1 |
2.06 | 23:19 | 34 | 9:08 | 125 119-129 | 1141 | 170 168-172 | 1/1 |
2.13 | 23:53 | 34 | 9:07 | 133 131-134 | 1212 | 170 166-172 | 1/0 |
2.19 | 24:27 | 34 | 9:10 | 134 131-135 | 1229 | 170 168-172 | 1/1 |
2.25 | 25:04 | 37 | 9:55 | 134 131-137 | 1330 | 169 166-170 | 0/0 |
2.31 | 25:41 | 36 | 9:37 | 134 132-136 | 1289 | 169 166-172 | 0/1 |
2.38 | 26:11 | 31 | 8:14 | 135 133-137 | 1110 | 170 166-172 | 1/0 |
2.44 | 26:58 | 46 | 12:23 | 136 134-138 | 1684 | 151 106-172 | 0/1 |
2.50 | 28:16 | 1:18 | 20:53 | 109 97-135 | 2277 | 113 106-116 | 0/0 |
2.56 | 29:08 | 51 | 13:43 | 97 95-100 | 1330 | 125 116-170 | 0/0 |
2.63 | 29:40 | 32 | 8:35 | 117 104-123 | 1003 | 169 168-172 | 1/0 |
2.69 | 30:13 | 34 | 8:58 | 128 123-131 | 1147 | 169 166-172 | 1/0 |
2.75 | 30:46 | 33 | 8:48 | 133 131-134 | 1171 | 169 166-172 | 0/0 |
2.81 | 31:21 | 35 | 9:18 | 137 134-139 | 1274 | 169 166-172 | 0/0 |
2.88 | 31:56 | 35 | 9:19 | 139 136-141 | 1295 | 170 166-172 | 1/0 |
2.94 | 32:30 | 34 | 9:08 | 138 137-140 | 1260 | 172 172-172 | 1/1 |
3.00 | 33:03 | 32 | 8:39 | 140 139-141 | 1211 | 172 170-174 | 0/1 |
3.06 | 34:02 | 59 | 15:42 | 135 122-143 | 2120 | 159 116-172 | 1/1 |
3.13 | 35:20 | 1:18 | 20:52 | 102 91-122 | 2128 | 112 108-116 | 1/0 |
3.19 | 36:07 | 47 | 12:28 | 101 91-119 | 1259 | 142 106-172 | 1/1 |
3.25 | 36:41 | 34 | 9:08 | 124 120-129 | 1132 | 170 168-172 | 1/0 |
3.31 | 37:16 | 35 | 9:21 | 132 130-136 | 1234 | 170 168-172 | 0/1 |
3.38 | 37:48 | 32 | 8:39 | 137 133-140 | 1185 | 171 170-174 | 0/1 |
3.44 | 38:23 | 34 | 9:10 | 140 138-140 | 1284 | 171 170-172 | 0/0 |
3.50 | 38:58 | 36 | 9:29 | 141 140-142 | 1337 | 171 168-174 | 0/0 |
3.56 | 39:30 | 32 | 8:32 | 141 139-142 | 1204 | 169 166-172 | 0/1 |
3.63 | 40:04 | 34 | 8:57 | 140 139-142 | 1254 | 169 166-172 | 1/0 |
3.69 | 41:17 | 1:13 | 19:23 | 123 107-140 | 2385 | 122 100-172 | 0/0 |
3.75 | 42:37 | 1:20 | 21:27 | 97 92-106 | 2081 | 111 100-116 | 1/0 |
3.81 | 43:09 | 32 | 8:29 | 105 92-121 | 890 | 163 116-172 | 1/0 |
3.88 | 43:41 | 32 | 8:26 | 126 121-131 | 1063 | 171 170-174 | 0/1 |
3.94 | 44:15 | 35 | 9:15 | 134 131-138 | 1240 | 171 170-172 | 0/0 |
4.00 | 44:49 | 34 | 8:59 | 139 138-141 | 1249 | 170 168-172 | 0/0 |
4.06 | 45:22 | 33 | 8:51 | 140 138-142 | 1238 | 171 170-172 | 1/1 |
4.13 | 45:56 | 34 | 9:01 | 140 138-142 | 1262 | 172 168-176 | 0/1 |
4.19 | 46:27 | 31 | 8:23 | 140 139-141 | 1173 | 176 174-178 | 1/1 |
4.25 | 47:00 | 33 | 8:49 | 140 138-141 | 1235 | 173 170-178 | 1/1 |
4.31 | 48:18 | 1:18 | 20:43 | 122 105-143 | 2527 | 118 114-172 | 2/1 |
4.38 | 49:06 | 48 | 12:48 | 102 97-109 | 1306 | 144 108-160 | 2/0 |
4.44 | 49:44 | 38 | 10:04 | 115 109-121 | 1157 | 161 158-164 | 3/0 |
4.50 | 50:24 | 40 | 10:45 | 125 121-129 | 1344 | 163 162-164 | 1/0 |
4.56 | 51:05 | 41 | 10:48 | 128 126-130 | 1383 | 163 162-164 | 0/0 |
4.62 | 51:45 | 40 | 10:40 | 128 126-130 | 1366 | 163 160-164 | 1/1 |
4.69 | 52:27 | 42 | 11:17 | 129 126-131 | 1456 | 163 160-164 | 1/0 |
4.75 | 53:02 | 35 | 9:18 | 129 127-131 | 1201 | 162 160-164 | 0/1 |
4.81 | 53:41 | 39 | 10:22 | 131 130-133 | 1358 | 164 164-166 | 2/0 |
4.87 | 54:20 | 39 | 10:28 | 132 129-134 | 1381 | 164 162-164 | 1/0 |
4.94 | 54:58 | 38 | 10:03 | 133 131-137 | 1336 | 164 162-168 | 1/0 |
5.00 | 55:37 | 39 | 10:28 | 134 131-137 | 1403 | 164 162-166 | 1/0 |
5.04 | 55:59 | 22 | 10:26 | 132 131-134 | 1377 | 165 164-168 | 0/0 |
Elevation
Asc 61m,
Range 12m, Flat prediction 56:00
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
157 (178 max)
Stride Length: 93cm
Run: 82.5%
Walk: 17.5%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:05 | 10:05 | 47.82 |
5km | 33:32 | 10:48 | 49.03 |
5M | 55:32 | 11:06 | 48.47 |
10km | 1:09:55 | 11:15 | 48.19 |
10M | 1:55:46 | 11:35 | 48.24 |
Half | 2:34:08 | 11:46 | 47.65 |
20M | 4:01:23 | 12:04 | 48.21 |
Mara | 5:21:22 | 12:16 | 48.29 |
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Lovely day here for a run hope it is where you are too. Great Running
It’s an ideal day for running here too. A good interval session happened here to day.
Hope you’re feeling better after the vax.