Tue 11th May 2021 at 6:00pm by Alun

Run > Intervals
  • breezy
  • Time
    1:06:54
  • Miles
    7.53
  • Min/mi
    8:53
  • Pacing
    0%
  • WAVA
    56.85
  • Stride(cm)
    114
  • Cals
    737
  • Cadence
    158
  • BPM
    132
  • %MHR
    75.8
  • B/mi
    1173
  • Hillscore
    11
  • Surface
    Mixed

Notes & Comments

3km warm up on pavement, 6 x 750m on grass (2:54, 2:51, 2:48, 2:47, 2:47 and 2:47) off of 2 minutes recoveries, lap cool down and then 4km warm down on pavement, paired up with Richard K.

Split Summary
===
1) 0.62m - 5:31(8:52/m) 120/138bpm [1064b/mi] 61cal
2) 0.62m - 4:55(7:55/m) 126/136bpm [998b/mi] 60cal
3) 0.62m - 5:07(8:13/m) 122/136bpm [1003b/mi] 56cal
4) 0.01m - 5(9:34/m) 119/119bpm [1139b/mi]
5) 0.47m - 2:54(6:12/m) 139/154bpm [863b/mi] 38cal
6) 0.01m - 1:58(2:27:16/m) 109/154bpm [16053b/mi] 14cal
7) 0.47m - 2:51(6:03/m) 146/159bpm [884b/mi] 40cal
8) 0.02m - 2:00(2:01:54/m) 118/160bpm [14384b/mi] 16cal
9) 0.47m - 2:48(5:59/m) 150/164bpm [897b/mi] 40cal
10) 0.02m - 1:59(2:10:16/m) 121/164bpm [15762b/mi] 16cal
11) 0.47m - 2:46(5:55/m) 152/165bpm [900b/mi] 40cal
12) 0.02m - 1:59(1:45:13/m) 125/165bpm [13153b/mi] 16cal
13) 0.47m - 2:47(5:58/m) 151/164bpm [901b/mi] 39cal
14) 0.02m - 1:59(2:05:05/m) 128/164bpm [16011b/mi] 18cal
15) 0.47m - 2:47(5:55/m) 153/166bpm [906b/mi] 40cal
16) 0.02m - 1:17(1:13:34/m) 141/166bpm [10373b/mi] 15cal
17) 0.47m - 3:37(7:47/m) 135/149bpm [1051b/mi] 40cal
18) 0.62m - 5:45(9:15/m) 126/144bpm [1166b/mi] 52cal
19) 0.62m - 5:30(8:51/m) 133/146bpm [1176b/mi] 61cal
20) 0.62m - 4:58(8:00/m) 129/136bpm [1033b/mi] 45cal
21) 0.42m - 3:21(8:00/m) 129/133bpm [1033b/mi] 30cal
5:31 4:55 5:07 5 2:54 1:58 2:51 2:00 2:48 1:59 2:46 1:59 2:47 1:59 2:47 1:17 3:37 5:45 5:30 4:58 3:21
Pin Map
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0mi in 0

Pace

12% 12% 34% 14% 26% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:07 1:07 8:59 103 69-125 925 150 148-154 10/0
0.25 2:10 1:03 8:23 129 128-130 1082 150 148-154 12/0
0.38 4:00 1:50 +40 14:39 109 76-131 1597 152 144-156 7/0
0.50 5:08 1:08 9:01 126 111-135 1135 153 150-156 5/0
0.63 6:12 1:04 8:34 136 135-138 1166 152 148-154 13/0
0.75 7:14 1:02 8:20 132 127-134 1099 153 152-154 12/0
0.88 8:15 1:00 8:01 123 119-127 986 153 150-156 8/2
1.00 9:16 1:02 8:13 127 125-128 1043 152 148-158 3/9
1.13 10:15 58 7:47 125 120-128 972 152 150-154 6/2
1.25 11:08 54 7:10 123 119-126 882 152 150-156 8/19
1.38 12:05 57 7:36 122 119-126 928 153 150-154 13/6
1.50 13:04 59 7:52 130 126-133 1023 154 152-156 5/9
1.63 14:02 58 7:45 133 131-136 1030 154 150-156 5/11
1.75 21:07 7:05 +6:26 56:39 116 103-132 6572 148 130-154 8/9
1.88 30:33 9:26 +7:47 1:15:26 111 82-119 8372 149 144-170 3/2
2.00 31:15 42 5:33 115 88-136 638 172 166-178 1/7
2.13 31:59 45 5:58 143 137-147 854 165 164-166 4/1
2.25 32:48 48 6:28 149 147-151 963 163 162-166 4/4
2.38 35:25 2:37 20:53 121 87-154 2527 168 160-180 3/1
2.50 36:12 47 6:20 133 113-146 842 176 170-180 4/5
2.63 36:56 44 5:51 152 148-155 890 168 166-170 2/4
2.75 37:43 48 6:21 156 154-157 990 165 162-166 5/1
2.88 40:21 2:38 21:03 126 89-160 2652 170 164-180 1/0
3.00 41:07 46 6:07 140 125-150 856 177 170-180 5/4
3.13 41:51 44 5:49 156 152-158 908 170 166-172 2/2
3.25 42:37 47 6:12 161 159-162 998 169 168-170 2/4
3.38 45:14 2:37 20:52 129 94-164 2692 174 160-184 5/1
3.50 45:58 44 5:56 146 130-157 866 177 170-182 4/1
3.63 46:42 44 5:51 160 157-161 935 170 166-172 1/6
3.75 47:30 48 6:22 162 161-164 1033 165 164-168 4/7
3.88 50:07 2:37 20:54 128 95-165 2674 175 168-182 2/2
4.00 50:49 43 5:42 148 136-156 843 175 170-182 12/2
4.13 51:34 44 5:54 160 157-161 944 170 166-174 3/4
4.25 52:21 47 6:17 163 162-164 1025 166 164-168 2/3
4.38 54:57 2:36 20:47 130 100-164 2702 178 168-182 1/4
4.50 55:39 43 5:42 151 143-159 861 174 170-180 2/6
4.63 56:24 44 5:54 161 159-162 951 170 166-172 7/2
4.75 57:12 48 6:26 164 163-166 1056 166 164-170 6/1
4.88 59:20 2:08 17:03 131 106-166 2233 155 150-172 4/8
5.00 1:00:16 56 7:29 132 129-137 989 154 152-156 1/8
5.13 1:01:15 59 7:55 145 138-149 1148 152 148-154 8/2
5.25 1:05:54 4:38 +3:36 37:05 136 89-146 5043 151 148-154 1/2
5.38 1:07:16 1:22 10:56 107 92-128 1170 138 82-154 2/10
5.50 1:08:22 1:07 8:55 133 130-135 1186 151 150-154 6/4
5.63 1:09:28 1:05 8:41 135 133-137 1173 151 148-154 6/1
5.75 1:10:35 1:07 8:57 129 126-133 1154 149 144-152 2/6
5.88 1:11:37 1:03 8:20 129 127-131 1076 149 148-152 6/1
6.00 1:12:42 1:05 8:41 136 132-139 1181 150 146-154 8/3
6.13 1:13:48 1:06 8:46 125 120-132 1097 148 138-152 7/4
6.25 1:14:49 1:01 8:11 129 126-132 1055 151 148-154 12/2
6.38 1:16:05 1:16 10:04 139 132-145 1400 148 144-150 4/11
6.50 1:17:09 1:04 8:35 133 123-145 1142 149 146-152 3/7
6.63 1:18:13 1:04 8:30 130 125-136 1104 150 148-152 15/4
6.75 1:19:13 1:00 7:56 132 131-135 1048 149 148-152 5/3
6.87 1:20:13 1:01 8:04 129 127-132 1041 150 148-152 6/5
7.00 1:21:12 58 7:47 127 126-128 989 151 148-154 5/7
7.12 1:22:09 57 7:39 127 126-128 971 152 150-154 4/14
7.25 1:23:08 59 7:52 127 126-129 998 152 150-152 1/13
7.37 1:24:05 57 7:39 131 127-132 1001 152 148-156 4/10
7.50 1:25:07 1:02 8:13 130 125-133 1068 149 146-152 4/5
7.53 1:25:23 16 9:23 127 125-128 1191 148 146-148 0/1

Heart

132/166max
  • Show Beats/Mile

Elevation

Asc 0m, Range 73m, Flat prediction 1:05:20
Elevation Graph
Biggest Climbs (m) Min/mi
67 5.3% 9:34
14 7.3% 8:26
13 13.0% 19:18
10 5.4% 10:33
See your biggest climbs

Cadence

158 (184 max) Stride Length: 114cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 22.1 170 2.9 4:28 7:58
Walk 49.7 150 4.6 51:38 11:07
Still 10.4 - - 10:48 -
Pause 17.8 - - 18:29 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:20 5:23 63.78% More
800m 3:45 7:32 53.94% More
1km 4:44 7:36 55.70% More
Mile 7:48 7:48 57.25% More
5k 29:33 9:31 51.50% More
5 miles 48:30 9:42 51.18% More
10k 1:13:30 11:50 42.20% More

Predictions

Dist Time Per Mile WAVA
1M 7:45 7:45 57.65
5km 26:00 8:22 58.52
5M 43:12 8:38 57.45
10km 54:29 8:46 56.93
10M 1:30:34 9:03 56.67
Half 2:00:51 9:14 55.79
20M 3:09:52 9:30 56.27
Mara 4:13:20 9:40 56.23
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