Tue 4th May 2021 at 6:00pm by Alun

Run > Intervals
  • windy
  • Time
    42:29
  • Miles
    4.48
  • Min/mi
    9:29
  • Pacing
    0%
  • WAVA
    52.23
  • Stride(cm)
    108
  • Cals
    456
  • Cadence
    158
  • BPM
    123
  • %MHR
    70.9
  • B/mi
    1171
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Warm up, (400m, 60 seconds, 300m ish, 60 seconds, 700m ish, 2 minutes) X2, warm down. Legs in bits after yesterday's race! 🏃💪😭

Split Summary
===
1) 0.62m - 5:46(9:17/m) 117/127bpm [1086b/mi] 66cal
2) 0.53m - 4:52(9:14/m) 114/127bpm [1053b/mi] 50cal
3) 0.25m - 1:36(6:27/m) 125/145bpm [807b/mi] 18cal
4) 0.01m - 48(54:05/m) 128/145bpm [6923b/mi] 9cal
5) 0.2m - 1:20(6:36/m) 123/142bpm [812b/mi] 15cal
6) 0.01m - 1:00(2:27:41/m) 121/142bpm [17869b/mi] 11cal
7) 0.46m - 2:52(6:17/m) 141/151bpm [885b/mi] 40cal
8) 0.01m - 2:00(2:36:24/m) 108/148bpm [16892b/mi] 14cal
9) 0.24m - 1:36(6:35/m) 133/152bpm [875b/mi] 19cal
10) 0.01m - 1:01(1:26:35/m) 136/152bpm [11775b/mi] 12cal
11) 0.21m - 1:17(6:14/m) 129/152bpm [805b/mi] 15cal
12) 0.01m - 1:00(1:39:34/m) 139/153bpm [13839b/mi] 12cal
13) 0.45m - 2:55(6:29/m) 146/155bpm [946b/mi] 41cal
14) 0.02m - 2:33(2:42:40/m) 104/151bpm [16918b/mi] 15cal
15) 0.62m - 5:15(8:28/m) 125/134bpm [1058b/mi] 54cal
16) 0.62m - 4:57(7:59/m) 122/131bpm [973b/mi] 48cal
17) 0.21m - 1:41(8:08/m) 124/128bpm [1009b/mi] 17cal
5:46 4:52 1:36 48 1:20 1:00 2:52 2:00 1:36 1:01 1:17 1:00 2:55 2:33 5:15 4:57 1:41
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

15% 15% 33% 11% 25%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 40 40 10:43 88 56-112 943 144 84-156 0/0
0.13 1:14 34 9:08 118 113-123 1077 152 150-154 0/5
0.19 1:49 34 9:11 123 122-124 1130 151 150-152 1/9
0.25 2:22 33 8:53 123 123-124 1094 152 152-154 1/1
0.31 2:59 37 9:57 121 119-123 1203 151 148-154 4/1
0.38 3:36 36 9:43 115 112-116 1117 152 148-156 2/1
0.44 4:10 34 9:00 118 116-119 1061 153 150-154 0/4
0.50 4:43 33 8:50 123 120-125 1086 152 152-154 7/0
0.56 5:13 31 8:12 125 123-126 1025 152 148-156 5/2
0.63 5:48 35 9:13 125 125-126 1152 154 152-154 0/2
0.69 6:19 31 8:14 126 126-126 1037 153 152-154 1/4
0.75 6:52 33 8:52 125 124-126 1109 154 152-158 11/1
0.81 7:25 33 8:47 119 117-124 1046 151 146-156 7/3
0.88 7:54 29 7:49 118 116-119 922 154 152-156 0/6
0.94 8:24 30 7:59 117 116-118 934 153 150-154 0/7
1.00 8:54 29 7:51 115 113-117 903 154 152-154 0/13
1.06 9:23 29 7:41 116 114-117 891 153 152-156 2/2
1.13 9:52 30 7:54 114 112-117 901 153 150-154 0/0
1.19 24:12 14:20 +14:25 3:49:12 88 75-113 20170 164 94-176 1/1
1.25 25:32 1:20 21:21 122 109-130 2606 168 164-170 0/7
1.31 26:05 33 8:44 136 131-139 1187 165 164-166 2/1
1.38 26:29 24 6:28 143 141-144 926 166 166-168 0/1
1.44 27:30 1:01 16:19 126 107-145 2056 145 82-170 1/2
1.50 28:01 31 8:17 119 117-122 985 171 170-172 4/0
1.56 28:26 25 6:33 127 122-132 832 167 164-170 1/3
1.63 29:50 1:24 22:26 122 99-142 2736 165 140-174 0/2
1.69 30:11 21 5:43 120 110-129 686 172 170-174 0/2
1.75 30:33 22 5:53 135 131-140 795 170 168-172 2/0
1.81 30:56 23 6:06 143 141-145 872 170 170-170 0/1
1.88 31:20 24 6:27 148 146-150 956 168 166-170 3/2
1.94 31:44 24 6:20 150 150-151 951 166 164-168 2/1
2.00 32:08 24 6:17 150 149-151 942 165 164-166 0/11
2.06 32:31 24 6:17 149 148-149 936 165 164-166 7/1
2.13 34:49 2:18 36:42 111 85-148 4075 167 164-168 3/0
2.19 35:16 27 7:18 125 112-137 913 167 166-170 0/1
2.25 35:41 25 6:37 144 139-148 953 168 166-168 2/0
2.31 36:05 24 6:21 151 149-152 960 167 166-168 2/1
2.38 37:23 1:18 20:42 126 100-152 2607 146 80-180 5/4
2.44 37:48 25 6:48 116 107-128 788 176 174-178 0/2
2.50 38:11 23 6:15 141 132-149 880 171 166-176 1/2
2.56 39:33 1:21 21:40 137 110-153 2969 163 134-180 1/0
2.63 39:56 24 6:20 121 112-132 766 180 178-182 0/1
2.69 40:21 24 6:28 141 135-147 913 172 168-178 5/0
2.75 40:44 23 6:07 150 148-151 918 167 166-168 2/4
2.81 41:08 24 6:32 153 153-154 1000 165 164-166 0/1
2.88 41:33 25 6:38 155 154-155 1028 164 164-166 0/2
2.94 41:57 24 6:31 154 153-155 1004 163 162-164 3/1
3.00 42:21 24 6:22 153 152-153 974 163 162-164 1/1
3.06 49:12 6:50 +4:04 1:49:24 110 75-151 12035 151 118-162 4/0
3.13 49:53 41 10:55 114 103-125 1245 153 152-156 0/3
3.19 50:27 34 9:07 130 127-131 1184 153 152-154 0/3
3.25 50:59 32 8:33 132 130-134 1129 154 154-154 2/0
3.31 51:30 32 8:24 133 132-133 1117 152 150-154 3/0
3.38 52:03 32 8:36 131 129-134 1126 152 150-154 0/2
3.44 52:35 32 8:36 126 125-129 1084 151 150-152 0/1
3.50 53:06 31 8:13 124 122-125 1019 151 148-154 5/0
3.56 53:37 31 8:22 124 123-126 1037 152 152-152 4/1
3.63 54:07 30 8:07 130 126-133 1054 153 152-154 2/1
3.69 54:39 31 8:19 130 127-133 1082 152 150-154 4/2
3.75 55:10 31 8:16 127 127-127 1051 153 152-154 1/2
3.81 55:41 31 8:19 124 122-126 1032 151 148-154 2/1
3.88 56:11 30 8:03 122 120-123 983 153 152-154 4/1
3.94 56:41 30 7:56 121 120-122 960 152 148-154 1/1
4.00 57:10 29 7:45 120 120-120 929 153 152-154 3/0
4.06 57:39 29 7:48 121 119-122 943 152 152-154 0/13
4.13 58:08 29 7:37 122 119-123 930 154 152-156 0/3
4.19 58:39 31 8:21 120 118-122 1003 152 152-154 0/3
4.25 59:07 28 7:28 120 119-121 897 153 150-154 0/5
4.31 59:36 29 7:39 122 121-125 934 153 152-154 0/9
4.38 1:00:04 29 7:37 127 125-128 968 152 152-152 3/3
4.44 1:00:35 31 8:11 125 123-128 1022 154 152-156 3/1
4.48 1:00:57 22 9:29 123 121-125 1166 149 146-152 1/3

Heart

123/155max
  • Show Beats/Mile

Elevation

Asc 0m, Range 51m, Flat prediction 43:33
Elevation Graph
Biggest Climbs (m) Min/mi
16 8.4% 8:14
13 7.0% 8:28
10 3.6% 8:15
10 6.1% 6:31
10 3.6% 8:48
See your biggest climbs

Cadence

158 (182 max) Stride Length: 108cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 58.9 159 4.5 34:15 8:36
Walk 26.2 92 0 17:02 16:35:42
Still 8.6 - - 5:36 -
Pause 6.3 - - 4:04 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:29 5:59 57.43% More
800m 3:51 7:45 52.51% More
1km 4:50 7:47 54.44% More
Mile 8:00 8:00 55.86% More
5k 34:02 10:57 44.70% More

Predictions

Dist Time Per Mile WAVA
1M 8:34 8:34 52.15
5km 28:44 9:15 52.95
5M 47:46 9:33 51.96
10km 1:00:15 9:42 51.48
10M 1:40:08 10:01 51.25
Half 2:13:37 10:12 50.46
20M 3:29:56 10:30 50.89
Mara 4:40:05 10:41 50.86
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