Fri 9th Apr 2021 at 11:00am by Flatlander

Run > Intervals

  • breezy
  • Time
    52:10
  • Miles
    6.00
  • Min/mi
    8:42
  • Pacing
    46%
  • WAVA
    64.16
  • Stride(cm)
    109
  • Cals
    468
  • Cadence
    170
  • BPM
    143
  • %MHR
    79.5
  • B/mi
    1244
  • Hillscore
    4
  • Surface
    Mixed

Notes & Comments

7 comments
I don't really know what to call this.
I didn't plan anything in particular although I might do some kind of speed work depending upon how I felt.
Good was the answer! I suppose miles 3 and 5 make this an intervals session but without the intensity or appropriate recovery pace!

1) 1m - 9:30(9:30/m) 131/138bpm 80cal
2) 1m - 9:06(9:06/m) 138/144bpm 80cal
3) 1m - 8:10(8:10/m) 145/158bpm 72cal Gun's Lane
4) 1m - 8:49(8:49/m) 146/158bpm 77cal This was supposed to be a recovery mile. 2 stops, one to get past a couple on a narrow path, and shortly afterwards to take off my cost.
5) 1m - 7:44(7:44/m) 157/163bpm 76cal Permissive path
6) 1m - 8:49(8:49/m) 152/162bpm 83cal Another not slow enough to be a recovery mile!
9:30 9:06 8:10 8:49 7:44 8:49 2
Fenland Flier
That was a fast 5th mile.
Flatlander
Yes it was, I was in the right mode :-)
Flatlander
I found out another reason. I was also in the right place - I was coming down a hill approaching Pontypridd in the Fetch Castle Challenge ;-)
Fenland Flier
2 hills in one, now that's cheating :-p
Flatlander
Being a Flatlander, I've got to make to most of them when I can, even if one of them is virtual ;-)
Fenland Flier
:-)
Flatlander
I have just rechecked this run. That wasn't a hill at mile 5.0 - 5.2, the whole mile was totally flat! I think the elevation graphs are very badly off ;-)

Pace

22% 32% 20% 21% 5%

Splits

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 8:42 101 80-119 878 173 170-176 0/3
0.13 1:08 36 9:34 124 119-128 1186 172 168-176 0/4
0.19 1:47 38 10:10 128 127-129 1300 168 164-172 7/0
0.25 2:23 37 9:44 129 128-129 1256 168 164-172 1/1
0.31 2:55 32 8:30 130 129-130 1104 168 166-170 3/0
0.38 3:36 41 10:52 130 129-131 1413 168 166-170 3/0
0.44 4:13 38 10:04 132 131-133 1328 169 166-172 2/2
0.50 4:51 38 10:06 134 133-135 1354 170 168-172 0/8
0.56 5:25 34 9:03 133 133-134 1203 171 170-172 0/5
0.63 5:58 33 8:48 135 134-135 1188 173 170-174 3/1
0.69 6:33 35 9:15 136 136-137 1259 173 172-174 3/0
0.75 7:09 36 9:32 137 137-137 1305 170 166-174 0/1
0.81 7:46 37 9:57 136 136-137 1353 170 168-172 3/1
0.88 8:20 35 9:12 136 136-137 1251 175 172-176 0/4
0.94 8:55 35 9:17 137 136-138 1273 174 172-176 0/5
1.00 9:31 36 9:33 136 135-137 1298 173 172-174 0/3
1.06 10:06 35 9:19 136 136-138 1267 173 170-176 6/0
1.13 10:41 35 9:19 137 136-137 1277 174 172-174 3/1
1.19 11:16 35 9:26 136 136-137 1283 170 162-174 0/2
1.25 11:56 39 10:29 135 134-136 1416 172 170-174 1/0
1.31 12:27 31 8:22 136 134-137 1138 173 172-174 2/0
1.38 13:00 33 8:44 137 137-138 1196 173 172-174 5/7
1.44 13:34 34 8:59 138 137-138 1239 174 172-176 1/2
1.50 14:08 34 9:11 139 138-140 1277 173 172-174 4/1
1.56 14:43 35 9:18 139 138-140 1293 171 166-174 1/1
1.63 15:19 36 9:34 138 137-139 1319 168 162-170 2/1
1.69 15:52 34 8:59 137 137-138 1231 172 170-174 2/3
1.75 16:27 35 9:12 138 137-138 1270 172 170-176 1/1
1.81 16:58 31 8:14 140 138-141 1153 173 164-176 5/1
1.88 17:32 34 9:07 141 140-142 1285 175 174-178 1/0
1.94 18:05 33 8:48 143 142-144 1259 172 170-176 1/2
2.00 18:37 32 8:34 143 142-144 1225 172 170-174 2/1
2.06 19:09 32 8:32 143 143-143 1220 173 172-176 0/8
2.13 19:42 33 8:50 144 142-145 1272 173 172-174 0/4
2.19 21:01 1:19 +44 20:57 137 117-146 2870 153 82-174 1/4
2.25 21:35 34 9:03 130 122-136 1176 179 176-184 5/0
2.31 22:03 29 7:39 140 137-144 1072 175 172-178 6/0
2.38 23:52 1:48 +1:18 28:55 133 109-145 3846 175 172-184 0/14
2.44 24:22 30 7:56 128 118-136 1016 180 176-184 8/2
2.50 24:53 31 8:15 143 139-145 1179 176 172-180 4/0
2.56 25:24 32 8:25 147 146-148 1238 172 170-176 0/5
2.63 25:55 31 8:18 149 148-150 1237 172 170-174 14/2
2.69 26:26 31 8:08 149 149-150 1213 172 172-172 3/1
2.75 26:55 30 7:55 152 151-153 1204 171 168-172 4/2
2.81 27:24 29 7:42 155 154-157 1194 173 170-176 0/5
2.88 27:53 28 7:33 156 155-156 1177 171 168-172 2/0
2.94 28:21 28 7:29 156 156-157 1168 169 168-172 4/0
3.00 28:49 28 7:27 157 157-158 1170 171 168-174 0/4
3.06 29:24 35 9:18 155 151-158 1440 167 164-172 2/0
3.13 30:00 36 9:43 150 150-151 1456 167 160-170 1/4
3.19 30:31 32 8:24 149 148-150 1252 170 168-172 3/0
3.25 31:04 33 8:41 148 147-149 1285 169 166-172 2/0
3.31 31:37 33 8:54 145 144-147 1291 170 168-174 1/1
3.38 32:10 33 8:46 144 144-145 1262 168 168-170 1/2
3.44 32:44 34 8:57 145 144-145 1299 170 170-170 1/2
3.50 33:19 35 9:19 146 145-147 1361 170 168-172 5/1
3.56 33:52 33 8:49 148 147-148 1304 167 166-168 0/2
3.63 34:24 32 8:35 147 146-148 1261 170 168-172 1/3
3.69 34:58 34 9:04 148 148-149 1341 167 162-170 0/4
3.75 35:32 34 9:05 148 148-149 1345 165 164-166 2/2
3.81 36:05 33 8:42 149 148-150 1295 165 162-166 7/0
3.88 36:37 32 8:35 149 147-151 1278 169 162-176 1/5
3.94 40:02 3:25 +3:09 54:42 128 109-152 7001 175 168-180 1/5
4.00 40:46 45 11:52 137 131-142 1626 177 176-178 4/2
4.06 41:15 29 7:38 147 142-151 1121 173 170-174 5/2
4.13 41:44 29 7:47 151 150-152 1177 173 170-174 0/2
4.19 42:13 29 7:46 152 151-153 1180 170 168-172 6/0
4.25 42:44 30 8:02 154 154-154 1237 169 168-170 1/1
4.31 43:12 28 7:34 155 154-155 1173 170 168-172 2/2
4.38 43:41 29 7:40 155 155-156 1187 171 168-174 1/3
4.44 44:09 28 7:33 156 156-157 1179 168 166-170 1/1
4.50 44:37 28 7:32 157 157-158 1184 170 168-170 6/0
4.56 45:08 31 8:09 159 158-159 1297 168 166-170 3/1
4.62 45:37 29 7:47 159 158-159 1237 169 168-170 1/1
4.69 46:06 29 7:41 159 159-160 1221 170 168-170 2/2
4.75 46:36 31 8:09 158 157-159 1288 169 168-172 4/2
4.81 47:05 29 7:42 160 159-160 1232 168 166-170 0/5
4.87 47:34 28 7:35 161 160-161 1222 169 168-170 4/3
4.94 48:03 29 7:44 162 161-163 1253 168 166-170 3/0
5.00 48:31 28 7:27 163 162-163 1215 169 168-170 5/1
5.06 49:08 37 9:50 159 155-161 1565 166 164-170 1/1
5.12 49:42 35 9:12 152 151-155 1399 168 166-172 0/13
5.19 50:16 34 9:04 151 150-152 1370 171 170-174 0/8
5.25 50:49 33 8:51 151 150-151 1336 170 168-172 4/1
5.31 51:22 33 8:49 150 150-151 1323 169 168-170 4/2
5.38 51:55 33 8:45 151 150-152 1322 171 170-172 3/2
5.44 52:30 35 9:14 151 150-152 1394 171 168-172 1/3
5.50 53:04 34 9:02 150 149-150 1354 169 164-172 6/0
5.56 53:38 34 9:04 149 148-150 1351 168 164-172 0/2
5.63 54:11 33 8:46 150 149-151 1314 172 168-174 3/8
5.69 54:44 33 8:51 149 149-150 1320 171 166-176 3/0
5.75 55:15 32 8:25 150 149-150 1262 168 166-170 1/0
5.81 55:50 34 9:10 151 150-152 1384 167 164-168 1/1
5.88 56:20 31 8:12 152 152-153 1246 168 166-170 4/1
5.94 56:49 29 7:44 154 153-155 1190 169 168-170 2/2
6.00 57:20 30 8:06 155 155-155 1254 167 166-170 4/2
6.00 57:22 2 8:00 155 155-155 1241 170 170-170 0/0

Heart

143/163max
  • Show Beats/Mile

Elevation

Asc 0m, Range 39m, Flat prediction 52:16
Elevation Graph
Biggest Climbs (m) Min/mi
15 4.5% 7:36
10 9.1% 8:37
10 3.6% 9:31
See your biggest climbs

Cadence

170 (184 max) Stride Length: 109cm Run: 99.4% Walk: 0.6%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:30 50.26% More
800m 3:49 7:41 58.49% More
1km 4:48 7:44 60.62% More
Mile 7:44 7:44 64.04% More
5k 29:01 9:20 58.24% More
5 miles 47:48 9:34 57.93% More

Predictions

Dist Time Per Mile WAVA
1M 7:48 7:48 63.49
5km 25:58 8:21 65.06
5M 43:00 8:36 64.40
10km 54:08 8:43 64.08
10M 1:29:39 8:58 64.19
Half 1:59:22 9:07 63.41
20M 3:06:55 9:21 64.17
Mara 4:08:51 9:30 64.27

Bespoke Fields

Race Pace
HRV

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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