Mon 22nd Mar 2021 at 10:00am by Eynsham Red

Run > Intervals

  • Time
    56:00
  • Miles
    5.04
  • Min/mi
    11:07
  • Pacing
    70%
  • WAVA
    48.46
  • Stride(cm)
    93
  • Cals
    559
  • Cadence
    157
  • BPM
    123
  • %MHR
    73.5
  • B/mi
    1364
  • Asc(m)
    61
  • 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
10:40 12:05 10:18 11:46 10:48 23
geordiegirl
Lovely day here for a run hope it is where you are too. Great Running
Eynsham Red
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.

Pace

22% 21% 49% 7%

Splits

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

Heart

123/143max
  • Show Beats/Mile

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

Distance Time Mins/mi WAVA Fastest
400m 2:10 8:43 41.73% More
800m 4:21 8:44 49.95% More
1km 6:26 10:22 43.97% More
Mile 10:18 10:18 46.82% More
5k 33:53 10:54 48.52% More
5 miles 55:35 11:07 48.42% More

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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