Thu 6th May 2021 at 5:00am by Rrunner

Run > Intervals
  • Good
  • cold
  • Time
    24:01
  • Miles
    2.98
  • Min/mi
    8:04
  • Pacing
    86%
  • WAVA
    54.69
  • Stride(cm)
    121
  • Cals
    329
  • Cadence
    165
  • BPM
    167
  • %MHR
    90.5
  • B/mi
    1350
  • Asc(m)
    14
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.65km - 3:00(4:35/km) 158/171bpm [725b/km] 38cal
2) 0.49km - 3:00(6:07/km) 160/170bpm [979b/km] 39cal
3) 0.68km - 3:00(4:24/km) 169/176bpm [743b/km] 42cal
4) 0.51km - 3:00(5:50/km) 165/180bpm [962b/km] 40cal
5) 0.69km - 3:00(4:20/km) 173/181bpm [751b/km] 43cal
6) 0.52km - 3:00(5:48/km) 167/178bpm [970b/km] 41cal
7) 0.7km - 3:00(4:15/km) 176/181bpm [749b/km] 44cal
8) 0.53km - 3:00(5:38/km) 170/181bpm [958b/km] 42cal
9) 0.01km - 1(3:41/km) 161/162bpm [594b/km]

3x3min(3min). Aimed to run it comfortably hard. Thought I'd do about 5/km so pleased with the faster pace. Hard work but a good session.
3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 1

Pace

46% 33% 21%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 27 27 7:11 133 123-147 956 179 176-180
0.13 53 26 7:03 156 150-160 1101 179 176-180
0.19 1:22 28 7:34 162 161-164 1226 176 174-178
0.25 1:50 28 7:34 165 164-165 1248 172 172-174
0.31 2:17 27 7:06 165 164-166 1171 174 172-176
0.38 2:45 29 7:38 168 167-169 1282 171 170-172
0.44 3:17 32 8:25 167 166-169 1407 168 158-174
0.50 3:53 36 9:42 162 160-167 1573 160 160-162
0.56 4:29 36 9:35 160 159-162 1533 161 160-162
0.63 5:08 38 10:15 156 156-157 1600 161 160-162
0.69 5:44 36 9:41 156 155-157 1511 162 160-162
0.75 6:15 30 8:08 160 158-161 1301 167 162-172
0.81 6:40 26 6:51 164 162-164 1124 172 172-174
0.88 7:08 27 7:16 168 166-172 1221 169 168-170
0.94 7:35 28 7:24 171 170-172 1267 168 168-170
1.00 8:02 27 7:05 173 172-174 1226 169 168-170
1.06 8:28 26 7:02 172 171-174 1210 168 166-168
1.13 8:55 26 7:03 175 174-176 1235 168 166-168
1.19 9:28 33 8:52 176 170-180 1559 159 156-168
1.25 10:05 37 9:49 167 164-170 1639 158 158-160
1.31 10:42 37 9:49 163 162-164 1601 160 158-160
1.38 11:16 35 9:17 160 158-161 1485 161 160-162
1.44 11:50 34 9:05 162 161-165 1471 162 162-162
1.50 12:18 28 7:27 167 166-168 1243 169 166-170
1.56 12:44 25 6:47 170 169-172 1152 167 166-168
1.63 13:10 26 7:00 173 171-174 1212 167 166-168
1.69 13:37 27 7:17 173 172-175 1259 167 166-168
1.75 14:03 26 6:55 174 172-177 1202 168 166-168
1.81 14:29 26 6:56 177 176-179 1226 169 168-170
1.88 14:55 26 6:56 178 176-179 1234 168 168-168
1.94 15:31 36 9:39 175 171-178 1690 151 120-168
2.00 16:08 36 9:37 170 168-172 1634 160 158-160
2.06 16:43 36 9:34 165 163-167 1580 160 160-160
2.13 17:17 34 9:01 164 163-165 1479 161 160-162
2.19 17:49 32 8:25 162 161-164 1364 162 162-164
2.25 18:17 28 7:32 164 162-166 1235 168 164-170
2.31 18:41 24 6:30 171 167-173 1112 169 168-170
2.38 19:08 26 7:04 176 172-179 1244 167 166-168
2.44 19:35 27 7:09 179 178-180 1280 167 166-168
2.50 20:02 28 7:21 181 180-181 1329 166 166-166
2.56 20:28 26 6:48 180 177-181 1225 167 166-168
2.63 20:52 24 6:24 181 179-181 1157 167 166-168
2.69 21:26 35 9:14 178 175-181 1644 152 118-168
2.75 22:00 34 9:03 173 171-174 1565 159 158-160
2.81 22:33 33 8:49 171 169-172 1509 160 158-160
2.88 23:06 33 8:45 164 160-168 1434 160 160-160
2.94 23:41 34 9:10 165 164-166 1514 160 160-162
2.98 24:01 20 8:21 162 159-163 1352 160 160-160

Heart

167/181max
  • Show Beats/Mile

Cadence

165 (180 max) Stride Length: 121cm Run: 98.6% Walk: 1.4%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:54 45.56% More
800m 3:31 7:04 51.35% More
1km 4:39 7:29 50.75% More
Mile 7:41 7:41 52.58% More

Predictions

Dist Time Per Mile WAVA
1M 7:26 7:26 54.35
5km 25:07 8:05 54.68
5M 41:51 8:22 53.31
10km 52:51 8:30 52.66
10M 1:28:05 8:49 52.16
Half 1:57:42 8:59 51.21
20M 3:05:22 9:16 51.52
Mara 4:07:42 9:27 51.41

Bespoke Fields

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