Tue 13th Apr 2021 at 6:00pm by Hills of Death (HOD)
Run > Intervals
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Time
21:42
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Miles 3.11
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Min/mi 6:59
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Pacing
30%
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WAVA
67.46
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Stride(cm)
136
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Cals
278
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Cadence
170
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BPM
146
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%MHR
79.5
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B/mi 1020
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Hillscore
3
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Surface
Grass
Notes & Comments
2 comments
3 x 3 mins 4 x 2 mins and 5 x 1 mins @ 5k pace
With 50% rec
With 50% rec
6:58 7:01 7:00 43
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 26 | 26 | 7:01 | 97 87-108 | 680 | 178 154-192 | 3/0 |
0.13 | 51 | 25 | 6:40 | 119 111-130 | 793 | 174 172-176 | 3/0 |
0.19 | 1:17 | 25 | 6:45 | 133 130-136 | 898 | 174 172-176 | 3/3 |
0.25 | 1:42 | 25 | 6:39 | 139 135-141 | 923 | 173 172-174 | 1/2 |
0.31 | 2:10 | 28 | 7:29 | 148 144-150 | 1108 | 175 172-178 | 7/0 |
0.38 | 2:40 | 31 | 8:14 | 156 150-158 | 1285 | 169 166-174 | 2/1 |
0.44 | 4:36 | 1:56 +1:29 | 30:52 | 131 98-162 | 4042 | 162 92-174 | 0/4 |
0.50 | 5:04 | 27 | 7:18 | 137 121-149 | 1001 | 175 174-178 | 0/1 |
0.56 | 5:29 | 26 | 6:53 | 153 150-156 | 1053 | 173 172-174 | 6/0 |
0.63 | 5:56 | 27 | 7:10 | 160 158-162 | 1146 | 170 166-172 | 4/3 |
0.69 | 6:22 | 25 | 6:45 | 162 161-163 | 1093 | 168 166-170 | 0/5 |
0.75 | 6:46 | 24 | 6:27 | 163 162-164 | 1051 | 169 168-170 | 3/2 |
0.81 | 7:11 | 25 | 6:44 | 163 162-164 | 1097 | 169 168-170 | 0/2 |
0.88 | 9:05 | 1:55 +1:30 | 30:32 | 134 103-162 | 4092 | 170 144-178 | 0/8 |
0.94 | 9:33 | 27 | 7:17 | 139 129-149 | 1013 | 176 174-178 | 3/0 |
1.00 | 9:57 | 24 | 6:29 | 154 151-157 | 998 | 174 172-176 | 2/1 |
1.06 | 10:22 | 25 | 6:36 | 159 157-161 | 1050 | 171 170-172 | 1/1 |
1.13 | 10:48 | 26 | 6:55 | 161 160-162 | 1113 | 172 170-172 | 1/6 |
1.19 | 11:14 | 26 | 6:56 | 163 162-164 | 1130 | 172 170-172 | 2/4 |
1.25 | 11:41 | 27 | 7:09 | 163 163-163 | 1167 | 170 170-172 | 3/2 |
1.31 | 13:36 | 1:55 +1:28 | 30:42 | 132 105-163 | 4052 | 168 124-180 | 2/0 |
1.38 | 14:02 | 26 | 6:53 | 140 127-151 | 964 | 178 176-180 | 2/0 |
1.44 | 14:26 | 25 | 6:36 | 156 154-157 | 1029 | 174 172-176 | 3/2 |
1.50 | 14:52 | 25 | 6:45 | 162 160-163 | 1094 | 174 172-176 | 2/4 |
1.56 | 15:18 | 26 | 6:57 | 163 163-164 | 1134 | 172 170-174 | 7/2 |
1.63 | 16:42 | 1:24 +1:01 | 22:29 | 138 117-164 | 3103 | 170 146-180 | 7/0 |
1.69 | 17:14 | 32 | 8:35 | 156 152-160 | 1338 | 172 172-174 | 1/5 |
1.75 | 17:42 | 27 | 7:19 | 162 161-163 | 1186 | 171 170-172 | 5/0 |
1.81 | 18:09 | 27 | 7:10 | 165 164-165 | 1181 | 172 170-172 | 0/3 |
1.88 | 19:43 | 1:35 +1:05 | 25:19 | 143 114-165 | 3620 | 165 102-176 | 0/1 |
1.94 | 20:08 | 24 | 6:32 | 143 135-153 | 934 | 175 174-176 | 1/1 |
2.00 | 20:32 | 24 | 6:30 | 159 153-161 | 1034 | 173 172-174 | 1/3 |
2.06 | 20:58 | 26 | 6:49 | 162 161-164 | 1105 | 171 170-172 | 1/2 |
2.13 | 21:24 | 26 | 7:01 | 164 164-165 | 1150 | 169 168-170 | 0/3 |
2.19 | 22:50 | 1:26 +59 | 22:53 | 135 115-165 | 3089 | 161 82-178 | 1/1 |
2.25 | 23:14 | 24 | 6:20 | 150 145-153 | 950 | 174 172-176 | 4/3 |
2.31 | 23:39 | 25 | 6:47 | 157 153-161 | 1065 | 172 170-174 | 1/2 |
2.38 | 24:04 | 25 | 6:36 | 162 161-163 | 1071 | 172 170-172 | 4/8 |
2.44 | 24:29 | 25 | 6:46 | 164 163-165 | 1109 | 171 168-172 | 4/0 |
2.50 | 25:48 | 1:19 +1:00 | 21:07 | 132 115-148 | 2787 | 167 102-180 | 1/3 |
2.56 | 26:19 | 30 | 8:01 | 156 149-160 | 1251 | 175 172-178 | 1/5 |
2.63 | 27:13 | 55 +29 | 14:33 | 149 139-161 | 2167 | 169 124-176 | 4/0 |
2.69 | 27:39 | 26 | 6:52 | 158 153-162 | 1084 | 174 172-176 | 7/0 |
2.75 | 28:35 | 56 +30 | 14:58 | 152 141-162 | 2275 | 170 130-182 | 0/2 |
2.81 | 29:04 | 29 | 7:42 | 158 151-164 | 1216 | 179 174-184 | 1/3 |
2.88 | 30:07 | 1:03 +35 | 16:51 | 156 137-167 | 2627 | 165 150-174 | 6/1 |
2.94 | 30:34 | 27 | 7:17 | 151 146-156 | 1100 | 173 172-174 | 2/3 |
3.00 | 32:39 | 2:04 +1:37 | 33:10 | 141 110-160 | 4676 | 166 118-180 | 0/11 |
3.06 | 33:05 | 26 | 6:57 | 136 123-150 | 945 | 177 174-178 | 5/0 |
3.11 | 33:25 | 20 | 6:37 | 155 151-158 | 1025 | 175 174-176 | 0/2 |
Elevation
Asc 0m,
Range 24m, Flat prediction 21:13
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
14 5.7% | 10:05 |
12 7.1% | 6:52 |
See your biggest climbs |
Cadence
170 (240 max)
Stride Length: 136cm
Run: 95.9%
Walk: 4.1%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:14 | 6:14 | 68.87 |
5km | 21:41 | 6:59 | 67.37 |
5M | 36:34 | 7:19 | 65.06 |
10km | 46:25 | 7:28 | 64.01 |
10M | 1:18:18 | 7:50 | 62.72 |
Half | 1:45:21 | 8:03 | 61.21 |
20M | 2:47:42 | 8:23 | 60.93 |
Mara | 3:45:37 | 8:37 | 60.39 |
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Blimey. Close to your PB.
It was an interval session but I think not far of this on 5k