Fri 7th May 2021 at 11:00am by Autumnleaves

Run > Intervals
  • Good
  • rain
  • breezy
  • Time
    48:16
  • Miles
    4.35
  • Min/mi
    11:06
  • Pacing
    65%
  • WAVA
    50.50
  • Stride(cm)
    90
  • Cals
    435
  • Cadence
    160
  • BPM
    140
  • %MHR
    75.8
  • B/mi
    1556
  • Asc(m)
    208
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

5 comments
Short interval run - lost count, only did 11 rather than 12, they were OK though. Outward leg had a tailwind and so returning was into the wind, which is pretty obvious! The slow one had a sharp turn in, hence the drop in pace.

Split Summary
===
1) 0.39m - 5:01(12:43/m) 117/130bpm [1488b/mi] 39cal 4.72/5.49mph
2) 0.51m - 5:01(9:52/m) 136/143bpm [1342b/mi] 50cal 6.08/6.45mph
3) 0.15m - 1:00(6:43/m) 152/159bpm [1022b/mi] 11cal 8.93/8.87mph
4) 0.15m - 2:00(13:49/m) 140/158bpm [1934b/mi] 20cal 4.34/8.83mph
5) 0.16m - 1:01(6:15/m) 149/161bpm [930b/mi] 10cal 9.61/9.79mph
6) 0.14m - 2:00(14:25/m) 142/160bpm [2048b/mi] 20cal 4.16/9.43mph
7) 0.17m - 1:01(6:06/m) 149/163bpm [909b/mi] 10cal 9.83/9.79mph
8) 0.13m - 2:01(15:27/m) 142/162bpm [2194b/mi] 20cal 3.88/9.58mph
9) 0.15m - 1:01(6:38/m) 149/161bpm [990b/mi] 10cal 9.03/9.52mph
10) 0.13m - 2:01(15:34/m) 144/163bpm [2241b/mi] 20cal 3.85/9mph
11) 0.16m - 1:00(6:24/m) 148/161bpm [948b/mi] 10cal 9.37/9.52mph
12) 0.13m - 2:00(15:14/m) 144/160bpm [2193b/mi] 20cal 3.94/9.16mph
13) 0.14m - 1:01(7:12/m) 150/161bpm [1079b/mi] 10cal 8.34/9.2mph
14) 0.14m - 2:00(14:08/m) 144/160bpm [2036b/mi] 20cal 4.24/8.2mph
15) 0.15m - 1:01(6:42/m) 151/163bpm [1012b/mi] 10cal 8.95/10mph
16) 0.12m - 2:00(16:37/m) 145/165bpm [2410b/mi] 20cal 3.61/8.79mph
17) 0.15m - 1:01(6:50/m) 150/162bpm [1025b/mi] 10cal 8.78/9.5mph
18) 0.12m - 2:01(17:04/m) 145/162bpm [2475b/mi] 19cal 3.51/8.72mph
19) 0.15m - 1:00(6:51/m) 149/161bpm [1022b/mi] 10cal 8.75/8.89mph
20) 0.11m - 2:00(17:36/m) 145/163bpm [2551b/mi] 19cal 3.41/8.43mph
21) 0.15m - 1:01(6:57/m) 148/160bpm [1028b/mi] 9cal 8.64/9mph
22) 0.12m - 2:00(16:33/m) 145/162bpm [2399b/mi] 19cal 3.63/8.91mph
23) 0.15m - 1:01(6:33/m) 148/159bpm [970b/mi] 9cal 9.15/9.93mph
24) 0.11m - 2:01(18:15/m) 144/161bpm [2627b/mi] 19cal 3.29/9.35mph
25) 0.37m - 5:01(13:36/m) 126/131bpm [1713b/mi] 21cal 4.41/5.38mph
5:01 5:01 1:00 2:00 1:01 2:00 1:01 2:01 1:01 2:01 1:00 2:00 1:01 2:00 1:01 2:00 1:01 2:01 1:00 2:00 1:01 2:00 1:01 2:01 5:01
Corrah
Great work :)
RRR-CAZ 🇬🇧
Busy session with some hard work going on :-)
northernslowcoach
Good stuff :)
Sombrero
Well done AL, that's ace.
LindsD
Nice speed work x

Pace

50% 10% 4% 11% 6% 19%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 50 50 13:18 99 81-111 1316 170 164-172 0/4
0.13 1:35 45 12:04 115 113-117 1388 170 168-172 1/6
0.19 2:25 50 13:24 117 116-118 1567 173 172-174 0/3
0.25 3:06 41 10:53 121 119-124 1316 173 170-176 3/1
0.31 3:53 47 12:38 126 124-127 1591 169 164-172 3/3
0.38 4:46 52 13:54 129 127-130 1792 165 164-166 3/5
0.44 5:27 42 11:09 131 128-133 1460 170 166-172 9/0
0.50 6:08 40 10:45 136 135-136 1461 172 172-172 10/7
0.56 6:44 36 9:34 136 135-137 1300 173 172-176 6/19
0.63 7:20 36 9:40 135 134-136 1304 173 172-176 10/0
0.69 7:57 37 9:53 135 134-136 1335 174 172-176 5/5
0.75 8:33 36 9:38 135 134-136 1300 174 172-176 6/8
0.81 9:09 36 9:37 138 137-139 1327 175 174-176 3/1
0.88 9:47 38 10:07 141 138-143 1427 176 174-178 1/2
0.94 10:16 29 7:45 146 142-150 1133 184 180-186 3/1
1.00 10:41 25 6:37 152 149-156 1007 185 184-186 6/5
1.06 11:10 29 7:50 158 157-158 1237 182 182-184 1/5
1.13 12:15 1:05 17:13 142 127-156 2444 125 122-128 4/0
1.19 12:55 40 10:42 126 121-131 1348 155 118-172 1/4
1.25 13:23 28 7:23 139 131-148 1025 189 174-200 2/2
1.31 13:45 23 6:02 155 151-157 935 195 192-198 1/4
1.38 14:18 33 8:46 158 154-161 1386 181 118-196 3/2
1.44 15:22 1:04 17:03 142 135-151 2420 120 118-126 1/3
1.50 16:03 41 10:59 130 128-131 1429 166 162-172 3/4
1.56 16:26 23 6:12 141 133-149 875 191 170-196 1/1
1.63 16:49 23 6:02 155 151-159 936 192 190-194 3/3
1.69 17:30 41 10:57 160 156-162 1751 155 116-194 2/1
1.75 18:34 1:04 17:00 138 126-153 2346 131 116-162 2/2
1.81 19:11 37 9:56 132 129-135 1311 169 162-188 0/6
1.88 19:35 24 6:27 145 138-150 935 194 192-196 9/0
1.94 20:01 26 6:50 158 154-160 1080 195 194-196 4/5
2.00 21:01 1:01 16:09 155 143-163 2503 144 114-196 4/4
2.06 21:59 57 15:13 133 127-140 2024 140 118-164 3/2
2.13 22:23 25 6:35 137 131-144 902 180 166-192 1/5
2.19 22:47 24 6:22 151 146-156 962 188 186-190 5/2
2.25 23:24 37 9:48 158 157-160 1549 176 118-190 1/0
2.31 24:31 1:07 18:00 141 127-154 2537 118 116-122 4/5
2.38 25:10 39 10:16 132 128-137 1356 166 160-172 3/8
2.44 25:35 25 6:43 146 140-153 982 194 192-196 10/1
2.50 26:04 29 7:46 158 155-160 1227 197 196-198 2/3
2.56 27:02 57 15:19 153 144-160 2343 130 118-198 4/3
2.63 27:54 52 13:52 134 131-141 1857 136 118-166 0/11
2.69 28:23 29 7:47 138 134-143 1075 183 170-196 7/0
2.75 28:47 24 6:28 153 146-160 989 195 194-196 2/1
2.81 29:17 30 7:57 163 160-164 1296 197 196-198 4/4
2.88 30:36 1:19 21:02 144 129-163 3028 112 104-118 6/2
2.94 31:17 41 10:56 133 129-139 1455 165 118-196 2/5
3.00 31:42 25 6:36 145 138-152 957 197 196-198 2/3
3.06 32:08 26 6:59 158 155-162 1105 198 196-200 1/2
3.13 33:16 1:08 18:13 153 141-161 2786 123 112-200 2/6
3.19 34:11 55 14:34 130 127-135 1894 149 118-172 3/3
3.25 34:36 26 6:50 142 134-150 971 195 192-198 9/4
3.31 35:02 26 6:51 155 151-158 1062 196 194-198 0/3
3.38 36:00 58 15:34 157 150-162 2443 152 114-200 6/4
3.44 37:01 1:01 16:09 135 128-147 2181 130 106-168 9/0
3.50 37:33 32 8:32 141 131-148 1203 196 196-198 0/4
3.56 38:00 27 7:08 155 150-158 1106 195 182-198 0/9
3.63 38:48 48 12:51 157 152-161 2018 145 114-202 5/1
3.69 39:55 1:07 17:56 140 128-150 2511 121 114-162 2/5
3.75 40:27 32 8:25 135 131-141 1137 185 168-196 0/3
3.81 40:50 23 6:06 149 144-153 909 198 198-198 1/2
3.88 41:19 30 7:54 159 156-160 1255 198 198-198 0/4
3.94 42:30 1:10 18:47 149 135-161 2800 123 110-198 6/2
4.00 43:33 1:03 16:51 126 123-132 2124 129 118-164 2/4
4.06 44:20 47 12:36 125 124-126 1575 166 164-166 4/4
4.13 45:10 50 13:21 125 124-126 1668 166 164-166 2/5
4.19 45:52 42 11:15 126 125-126 1419 167 166-168 7/11
4.25 46:40 47 12:39 128 127-129 1620 165 164-166 7/6
4.31 47:35 55 14:41 125 120-130 1836 129 116-164 2/8
4.35 48:16 41 19:41 127 123-131 2501 117 114-118 0/3

Heart

140/164max
  • Show Beats/Mile

Elevation

Asc 208m, Range 30m, Flat prediction 48:37
Elevation Graph
Biggest Climbs (m) Min/mi
14 7.8% 10:45
14 11.9% 8:44
10 9.4% 9:23
See your biggest climbs

Cadence

160 (202 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 65.1 181 3.5 31:24 9:04
Walk 34.9 117 0.9 16:52 19:03

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:57 7:50 51.66% More
800m 4:20 8:43 51.45% More
1km 5:37 9:02 51.68% More
Mile 9:20 9:20 52.81% More
5k 32:14 10:22 53.47% More

Predictions

Dist Time Per Mile WAVA
1M 9:36 9:36 51.38
5km 33:21 10:44 51.68
5M 56:15 11:15 50.06
10km 1:11:25 11:30 49.39
10M 2:00:28 12:03 48.31
Half 2:42:05 12:22 46.92
20M 4:18:00 12:54 46.46
Mara 5:47:07 13:15 45.79

Bespoke Fields

Amend your bespoke fields
To plan 80/20
Pace (type)
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry







Back To Top
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 112,236 Fetchies!
Already a Fetchie? Sign in here