Fri 9th Apr 2021 at 11:00am by Flatlander
Run > Intervals
- breezy
- Follow User
- 0 👍
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Time
52:10
-
Miles 6.00
-
Min/mi 8:42
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Pacing
46%
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WAVA
64.16
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Stride(cm)
109
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Cals
468
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Cadence
170
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BPM
143
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%MHR
79.5
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B/mi 1244
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Hillscore
4
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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!
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
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 |
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
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
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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That was a fast 5th mile.
Yes it was, I was in the right mode
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
2 hills in one, now that's cheating
Being a Flatlander, I've got to make to most of them when I can, even if one of them is virtual
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