Tue 27th Jul 2021 at 5:33am by Rrunner

Run > Intervals
  • Amazing
  • warm
  • Time
    1:04:46
  • Miles
    8.14
  • Min/mi
    7:57
  • Pacing
    83.4%
  • WAVA
    57.15
  • Stride(cm)
    121
  • Cals
    825
  • Cadence
    167
  • BPM
    145
  • %MHR
    78.5
  • B/mi
    1155
  • Asc(m)
    69
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

10x30s sprints (2min reco). Followed by 5k GA.

Hard session. Never tried doing anything like that before. Good for working on form and efficency. Tough to keep on pace later on.

Split Summary
===
1) 1km - 5:38(5:38/km) 127/136bpm [715b/km] 65cal
2) 1km - 5:17(5:17/km) 137/140bpm [725b/km] 67cal
3) 0.64km - 3:24(5:17/km) 137/140bpm [725b/km] 42cal
4) 0.17km - 30(2:56/km) 145/155bpm [425b/km] 7cal
5) 0.38km - 2:00(5:13/km) 152/164bpm [794b/km] 27cal
6) 0.17km - 30(2:57/km) 149/156bpm [438b/km] 7cal
7) 0.39km - 2:00(5:09/km) 146/157bpm [753b/km] 27cal
8) 0.17km - 30(2:56/km) 149/155bpm [437b/km] 7cal
9) 0.35km - 2:00(5:45/km) 146/159bpm [838b/km] 25cal
10) 0.16km - 30(3:05/km) 150/155bpm [462b/km] 7cal
11) 0.37km - 2:00(5:25/km) 145/158bpm [785b/km] 24cal
12) 0.16km - 30(3:04/km) 152/159bpm [466b/km] 8cal
13) 0.34km - 2:00(5:52/km) 147/161bpm [862b/km] 25cal
14) 0.15km - 30(3:14/km) 153/158bpm [495b/km] 7cal
15) 0.36km - 2:00(5:37/km) 146/160bpm [821b/km] 25cal
16) 0.17km - 30(2:56/km) 152/158bpm [446b/km] 7cal
17) 0.38km - 2:00(5:19/km) 152/161bpm [808b/km] 26cal
18) 0.16km - 30(3:11/km) 155/160bpm [494b/km] 7cal
19) 0.43km - 2:00(4:41/km) 151/161bpm [707b/km] 27cal
20) 0.16km - 30(3:10/km) 156/161bpm [495b/km] 7cal
21) 0.4km - 2:00(5:02/km) 153/162bpm [771b/km] 27cal
22) 0.15km - 30(3:16/km) 156/160bpm [510b/km] 7cal
23) 0.35km - 2:00(5:42/km) 147/161bpm [837b/km] 24cal
24) 1km - 4:53(4:53/km) 148/154bpm [722b/km] 65cal
25) 1km - 5:03(5:03/km) 147/150bpm [742b/km] 65cal
26) 1km - 5:06(5:06/km) 145/148bpm [740b/km] 63cal
27) 1km - 4:57(4:57/km) 147/151bpm [728b/km] 60cal
28) 1km - 5:02(5:02/km) 148/151bpm [746b/km] 65cal
29) 0.09km - 26(4:34/km) 147/148bpm [670b/km] 5cal
5:38 5:17 3:24 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 4:53 5:03 5:06 4:57 5:02 26

Pace

56% 26% 6% 2% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:08 1:08 9:07 109 82-124 994 172 168-174 0/1
0.25 2:15 1:06 8:49 126 124-127 1111 172 170-174 0/1
0.38 3:18 1:04 8:30 127 125-131 1079 169 166-172 3/1
0.50 4:31 1:13 9:41 135 132-136 1307 168 166-168 5/0
0.63 5:39 1:08 9:04 135 133-136 1224 168 166-170 1/0
0.75 6:43 1:04 8:32 136 132-138 1161 168 168-170 2/0
0.88 7:46 1:03 8:21 138 137-140 1151 168 168-168 1/0
1.00 8:48 1:03 8:21 138 137-140 1151 166 164-166 0/1
1.13 9:54 1:06 8:49 137 135-138 1207 165 164-166 3/0
1.25 10:58 1:04 8:33 137 134-139 1171 167 166-168 0/1
1.38 12:03 1:04 8:35 138 136-140 1185 166 164-168 0/2
1.50 13:06 1:03 8:28 136 134-137 1151 166 166-168 1/1
1.63 14:10 1:04 8:32 137 135-138 1169 167 164-168 1/2
1.75 14:48 38 5:06 146 136-155 746 187 166-194 0/2
1.88 16:03 1:14 +10 9:55 157 148-163 1557 163 150-176 3/0
2.00 17:02 59 7:52 145 143-148 1140 166 162-178 0/1
2.13 17:50 48 6:26 153 145-157 984 166 116-184 0/1
2.25 18:52 1:01 8:12 144 142-147 1180 163 162-164 1/0
2.38 19:39 48 6:24 144 142-147 921 171 162-186 0/1
2.50 20:43 1:04 8:31 151 139-159 1286 153 114-186 0/1
2.63 21:44 1:00 8:04 143 140-145 1153 163 162-164 2/0
2.75 22:26 42 5:39 149 145-155 842 174 162-180 0/2
2.88 23:43 1:17 10:14 148 139-158 1515 148 114-178 0/0
3.00 24:33 50 6:42 144 141-147 965 168 164-176 1/1
3.13 25:28 55 7:21 155 148-161 1139 162 118-182 0/1
3.25 26:36 1:07 8:58 144 142-146 1292 163 162-164 2/1
3.38 27:21 46 6:05 150 145-158 913 174 166-178 0/1
3.50 28:32 1:11 9:28 150 140-160 1419 150 116-178 0/1
3.63 29:31 58 7:47 144 142-147 1121 167 164-174 1/0
3.75 30:14 44 5:49 155 148-161 903 169 118-182 0/1
3.88 31:20 1:06 8:47 151 147-158 1325 163 162-164 0/1
4.00 32:12 51 6:52 150 147-155 1029 170 162-180 2/0
4.13 33:17 1:06 +15 8:45 156 148-161 1366 170 154-180 0/2
4.25 34:18 1:01 8:10 150 148-153 1224 166 166-168 0/0
4.38 35:01 42 5:37 152 149-157 853 173 168-178 2/1
4.50 35:59 59 7:52 158 151-162 1242 160 120-184 0/1
4.63 36:58 58 7:46 151 150-152 1174 164 162-166 2/0
4.75 37:41 43 5:42 155 152-160 884 175 166-178 1/0
4.88 38:54 1:13 9:48 152 143-161 1489 148 112-168 0/1
5.00 39:53 59 7:49 143 142-144 1119 165 164-168 1/0
5.13 40:45 53 7:01 150 144-154 1054 167 166-168 0/2
5.25 41:46 1:01 8:08 150 149-151 1220 166 166-168 0/1
5.38 42:49 1:03 8:21 149 148-150 1244 165 162-168 2/0
5.50 43:50 1:01 8:09 147 146-150 1199 167 166-168 0/2
5.63 44:51 1:01 8:07 145 144-146 1177 169 168-170 0/0
5.75 45:48 57 7:32 146 145-146 1100 169 168-170 1/1
5.88 46:51 1:03 8:25 146 144-148 1228 167 166-168 2/1
6.00 47:53 1:02 8:15 147 145-149 1213 168 168-170 1/0
6.13 48:56 1:03 8:26 149 148-149 1257 168 166-170 2/0
6.25 49:56 1:00 8:00 147 146-150 1175 168 166-170 1/0
6.38 51:03 1:08 9:01 144 140-148 1298 167 166-168 0/3
6.50 52:05 1:01 8:10 145 140-147 1185 169 166-170 0/1
6.63 53:04 59 7:56 144 142-145 1142 170 168-172 0/4
6.75 54:05 1:01 8:05 145 145-147 1172 170 168-172 0/1
6.87 55:02 57 7:34 146 145-148 1105 170 168-172 0/2
7.00 56:07 1:05 8:43 145 143-147 1264 170 168-172 0/5
7.12 57:02 56 7:24 147 145-151 1088 171 170-172 2/0
7.25 58:04 1:02 8:13 149 147-150 1224 170 168-172 1/1
7.37 59:05 1:01 8:07 148 147-150 1202 169 168-170 1/1
7.50 1:00:03 58 7:48 149 147-151 1162 167 166-168 0/0
7.62 1:01:03 1:00 7:59 150 148-151 1199 167 164-168 2/0
7.75 1:02:11 1:07 8:59 149 148-150 1339 167 164-170 0/1
7.87 1:03:08 57 7:34 147 146-148 1112 167 166-168 1/0
8.00 1:04:06 58 7:48 148 147-148 1154 169 168-172 0/2
8.12 1:05:05 59 7:52 147 146-148 1157 168 166-170 2/0
8.14 1:05:12 7 7:38 147 147-147 1122 162 162-162 0/0

Heart

145/163max
  • Show Beats/Mile

Elevation

Asc 69m, Range 17m, Flat prediction 1:04:11
Elevation Graph
Biggest Climbs (m) Min/mi
13 1.5% 8:57
See your biggest climbs

Cadence

167 (194 max) Stride Length: 121cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.5 168 8 1:02:16 7:51
Walk 3.8 117 0.2 2:31 16:11
Pause 0.6 - - 25 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:32 6:09 51.08% More
800m 3:20 6:42 54.15% More
1km 4:19 6:58 54.54% More
Mile 7:22 7:22 54.90% More
5k 23:21 7:31 58.83% More
5 miles 38:54 7:47 57.35% More
10k 48:40 7:50 57.18% More

Predictions

Dist Time Per Mile WAVA
1M 6:49 6:49 59.26
5km 23:02 7:25 59.63
5M 38:23 7:41 58.12
10km 48:28 7:48 57.42
10M 1:20:47 8:05 56.87
Half 1:47:56 8:14 55.84
20M 2:49:59 8:30 56.19
Mara 3:47:09 8:40 56.07

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