Wed 28th Apr 2021 at 5:00pm by tipsku

Run > Intervals
  • Time
    49:50
  • Miles
    5.69
  • Min/mi
    8:45
  • Pacing
    60%
  • WAVA
    56.34
  • Stride(cm)
    104
  • Cals
    490
  • Cadence
    177
  • BPM
    158
  • %MHR
    84.8
  • B/mi
    1388
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Training 17: 4x 5 min goal pace reps
This was a bad idea. I shouldn't run in the afternoon when it's warm. HR shot up after 40 minutes and wouldn't come down unless I walked. Happy with the goal pace uphill and partially on gravel. Need to do this session again on a better course or even on track

Split Summary
===
1) 0.62m - 6:05(9:48/m) 129/141bpm [1264b/mi] 48cal
2) 0.62m - 5:48(9:19/m) 142/150bpm [1324b/mi] 52cal
3) 0.34m - 3:07(9:07/m) 159/165bpm [1449b/mi] 31cal
4) 0.62m - 4:43(7:36/m) 169/173bpm [1283b/mi] 50cal
5) 0.04m - 17(7:25/m) 172/172bpm [1274b/mi] 3cal
6) 0.32m - 3:00(9:29/m) 162/171bpm [1535b/mi] 30cal
7) 0.62m - 4:32(7:18/m) 170/175bpm [1241b/mi] 48cal
8) 0.06m - 28(7:28/m) 173/174bpm [1291b/mi] 5cal
9) 0.3m - 3:00(9:57/m) 167/174bpm [1662b/mi] 31cal
10) 0.62m - 4:43(7:36/m) 172/179bpm [1307b/mi] 52cal
11) 0.04m - 17(7:54/m) 177/178bpm [1399b/mi] 3cal
12) 0.27m - 3:00(10:56/m) 159/178bpm [1737b/mi] 29cal
13) 0.62m - 4:32(7:18/m) 174/184bpm [1271b/mi] 51cal
14) 0.06m - 28(7:40/m) 184/186bpm [1410b/mi] 5cal
15) 0.25m - 3:00(11:53/m) 160/187bpm [1902b/mi] 28cal
16) 0.28m - 2:50(9:58/m) 155/174bpm [1545b/mi] 24cal
6:05 5:48 3:07 4:43 17 3:00 4:32 28 3:00 4:43 17 3:00 4:32 28 3:00 2:50
Pin Map
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Pace

7% 8% 28% 12% 38% 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 10:50 98 78-116 1061 175 128-186 0/1
0.13 1:21 41 10:52 123 116-132 1337 166 134-182 0/0
0.19 2:00 39 10:22 131 128-134 1359 176 174-178 0/0
0.25 2:35 35 9:18 130 128-131 1208 174 170-178 0/1
0.31 3:11 36 9:30 132 131-133 1253 179 176-182 0/0
0.38 3:47 37 9:47 135 133-139 1320 180 178-182 0/0
0.44 4:22 35 9:13 138 136-141 1273 182 178-184 0/0
0.50 4:57 35 9:25 137 136-139 1290 181 180-184 1/0
0.56 5:32 34 9:08 139 138-140 1268 179 178-180 1/1
0.63 6:07 36 9:28 137 135-139 1297 180 178-180 1/0
0.69 6:42 35 9:19 139 137-141 1294 180 178-182 1/0
0.75 7:18 36 9:43 137 135-139 1331 179 178-184 0/0
0.81 7:54 36 9:32 140 137-144 1334 178 178-178 1/0
0.88 8:30 36 9:34 140 138-141 1340 179 178-180 1/0
0.94 9:07 37 9:47 139 138-140 1359 179 176-184 1/0
1.00 9:38 32 8:29 142 139-145 1204 183 178-184 1/0
1.06 10:10 31 8:23 146 145-147 1224 182 178-184 1/1
1.13 10:45 35 9:20 147 145-149 1373 181 178-188 1/0
1.19 11:20 35 9:19 148 147-149 1380 179 176-182 0/0
1.25 11:57 37 9:47 148 147-153 1448 177 176-178 1/0
1.31 12:33 37 9:44 152 152-154 1480 178 176-182 0/2
1.38 13:08 35 9:17 159 153-161 1477 181 180-182 3/0
1.44 13:41 34 8:57 164 161-165 1468 181 178-182 2/0
1.50 14:13 32 8:32 163 161-165 1390 179 178-180 1/0
1.56 14:48 34 9:05 160 159-161 1454 184 180-190 0/0
1.63 15:16 29 7:39 161 159-166 1231 187 178-194 0/1
1.69 15:43 27 7:13 168 166-170 1213 185 184-186 2/0
1.75 16:14 31 8:13 169 168-170 1390 182 182-182 1/0
1.81 16:43 29 7:49 169 169-170 1320 183 182-184 2/0
1.88 17:11 28 7:25 168 166-169 1247 187 184-190 2/0
1.94 17:39 28 7:30 167 166-168 1253 186 184-188 0/1
2.00 18:10 31 8:11 168 167-169 1375 185 182-186 0/0
2.06 18:37 27 7:05 170 169-171 1204 185 184-188 2/1
2.13 19:05 29 7:41 172 170-173 1321 184 182-188 2/0
2.19 19:34 29 7:43 171 170-173 1319 182 178-184 2/0
2.25 20:02 28 7:28 171 170-172 1278 183 178-186 2/0
2.31 20:42 40 10:39 166 162-170 1768 174 172-178 2/0
2.38 21:17 35 9:16 160 158-162 1483 178 178-180 1/0
2.44 21:52 35 9:24 158 156-160 1484 183 178-190 2/0
2.50 22:26 34 9:01 159 158-160 1433 181 180-182 1/0
2.56 23:00 34 8:57 163 160-164 1458 180 180-182 1/0
2.63 23:24 24 6:25 164 162-166 1053 187 186-188 0/0
2.69 23:51 28 7:24 170 169-171 1259 184 184-186 1/0
2.75 24:20 28 7:32 170 168-172 1279 182 180-184 0/2
2.81 24:48 28 7:26 169 167-170 1256 184 182-184 0/2
2.88 25:14 27 7:09 168 165-170 1200 183 182-184 0/1
2.94 25:42 28 7:30 170 168-171 1274 184 182-186 0/1
3.00 26:12 29 7:51 169 168-170 1327 182 182-184 0/0
3.06 26:40 28 7:36 172 170-175 1307 185 184-186 0/1
3.13 27:07 26 7:00 173 172-173 1211 183 182-184 1/0
3.19 27:34 27 7:15 172 172-173 1248 184 182-186 2/0
3.25 28:02 28 7:30 173 172-174 1297 184 180-186 1/1
3.31 28:46 44 11:44 167 163-173 1959 160 130-182 0/1
3.38 29:22 36 9:32 166 161-169 1582 179 178-180 0/0
3.44 29:57 35 9:26 170 169-171 1603 179 178-180 0/0
3.50 30:32 35 9:14 166 161-169 1532 179 178-180 0/1
3.56 31:07 35 9:23 162 161-162 1520 182 176-196 2/0
3.63 31:35 28 7:35 165 161-168 1251 186 184-190 1/0
3.69 32:02 27 7:08 169 168-170 1205 187 184-188 1/0
3.75 32:30 28 7:24 172 170-173 1273 186 184-188 1/0
3.81 32:59 29 7:43 173 172-174 1334 186 184-188 3/0
3.88 33:28 29 7:50 173 172-175 1354 183 182-184 1/1
3.94 33:59 31 8:11 173 171-174 1417 181 178-182 1/1
4.00 34:27 29 7:37 175 174-178 1334 184 182-190 0/1
4.06 34:56 29 7:43 178 175-179 1373 182 182-182 0/0
4.13 35:24 28 7:30 174 173-175 1306 184 182-186 0/1
4.19 35:52 28 7:28 176 175-177 1313 185 182-186 0/0
4.25 36:42 50 13:18 169 158-178 2248 138 124-182 0/0
4.31 37:26 44 11:39 151 148-156 1760 152 126-182 1/0
4.38 38:02 36 9:34 154 151-157 1473 181 180-182 2/0
4.44 38:36 35 9:12 161 158-165 1483 180 178-182 1/1
4.50 39:09 32 8:38 167 166-168 1442 184 180-188 0/1
4.56 39:38 29 7:42 169 168-169 1300 189 188-192 1/0
4.62 40:06 29 7:38 172 170-175 1312 188 186-190 0/1
4.69 40:46 39 +13 10:30 171 168-172 1795 182 156-188 0/1
4.75 41:13 28 7:25 169 166-172 1253 189 186-192 0/1
4.81 41:40 26 6:59 173 172-175 1209 188 186-190 0/1
4.87 42:05 26 6:51 175 174-175 1199 187 186-188 0/0
4.94 42:33 28 7:23 176 175-177 1301 187 186-188 1/1
5.00 43:01 28 7:23 177 175-181 1308 187 186-188 0/1
5.06 43:27 26 7:03 183 182-184 1291 188 186-190 0/0
5.12 43:57 29 7:50 184 183-185 1442 187 186-188 1/0
5.19 44:36 40 10:34 185 181-187 1955 154 122-186 0/1
5.25 45:33 57 15:08 160 143-178 2422 129 116-184 0/0
5.31 46:12 39 10:22 149 147-152 1544 181 170-184 0/1
5.38 46:48 36 9:33 155 153-161 1480 179 174-182 0/1
5.44 47:39 51 +10 13:42 166 159-172 2275 164 120-190 0/1
5.50 48:15 36 9:44 165 162-170 1605 181 180-182 0/0
5.56 51:02 2:47 +2:13 44:25 149 124-174 6618 145 70-180 0/1
5.63 51:41 39 10:26 144 139-147 1501 179 176-182 0/0
5.69 52:20 39 10:20 154 150-157 1590 178 172-180 1/0
5.69 52:25 5 11:38 153 153-153 1779 172 172-172 0/0

Heart

158/187max
  • Show Beats/Mile

Elevation

Asc 0m, Range 33m, Flat prediction 50:12
Elevation Graph
Biggest Climbs (m) Min/mi
13 1.1% 8:17
See your biggest climbs

Cadence

177 (196 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 89.1 181 5.5 46:41 8:31
Walk 10.6 125 0.2 5:34 27:57
Pause 0.3 - - 10 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 7:00 49.77% More
800m 3:37 7:16 53.22% More
1km 4:33 7:19 55.30% More
Mile 7:58 7:58 54.05% More
5k 25:30 8:13 59.03% More
5 miles 42:27 8:29 57.81% More

Predictions

Dist Time Per Mile WAVA
1M 7:19 7:19 58.90
5km 25:33 8:13 58.93
5M 43:12 8:38 56.80
10km 54:55 8:50 55.91
10M 1:32:51 9:17 54.33
Half 2:05:05 9:33 52.59
20M 3:19:31 9:59 51.74
Mara 4:28:47 10:16 50.78

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