Tue 31st Aug 2021 at 3:55pm by westmoors

Run > Intervals
  • Time
    52:02
  • Miles
    4.56
  • Min/mi
    11:25
  • Pacing
    78%
  • WAVA
    47.48
  • Stride(cm)
    89
  • Cals
    458
  • Cadence
    159
  • BPM
    130
  • %MHR
    77.7
  • B/mi
    1489
  • Asc(m)
    34
  • Surface
    Mixed

Notes & Comments

Even walking I struggle to get HR back down to Z1.

Split Summary
===
1) 0.4m - 5:00(12:27/m) 120/126bpm [1495b/mi] 43cal 4.82/5.72mph
2) 0.42m - 5:00(11:55/m) 120/127bpm [1431b/mi] 43cal 5.03/6.12mph
3) 0.52m - 5:00(9:41/m) 137/142bpm [1327b/mi] 50cal 6.2/7.18mph
4) 0.25m - 3:00(11:51/m) 131/141bpm [1552b/mi] 27cal 5.06/6.95mph
5) 0.51m - 5:00(9:52/m) 139/143bpm [1371b/mi] 51cal 6.08/6.95mph
6) 0.21m - 3:00(14:00/m) 130/139bpm [1821b/mi] 24cal 4.28/6.76mph
7) 0.54m - 5:00(9:11/m) 141/147bpm [1295b/mi] 51cal 6.53/6.91mph
8) 0.18m - 3:00(16:15/m) 129/145bpm [2095b/mi] 22cal 3.69/6.12mph
9) 0.51m - 5:00(9:43/m) 141/146bpm [1369b/mi] 51cal 6.18/7.12mph
10) 0.2m - 3:00(14:51/m) 127/142bpm [1887b/mi] 21cal 4.04/6.78mph
11) 0.46m - 5:00(10:46/m) 131/135bpm [1410b/mi] 44cal 5.57/6.47mph
12) 0.33m - 5:00(15:01/m) 121/133bpm [1818b/mi] 31cal 3.99/5.34mph
13) 0m - 2(18:09/m) 115/115bpm [2088b/mi] 3.3/4.49mph
5:00 5:00 5:00 3:00 5:00 3:00 5:00 3:00 5:00 3:00 5:00 5:00 2

Pace

62% 10% 16% 11% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 44 44 11:45 101 93-111 1186 172 160-176 1/1
0.13 1:26 42 11:06 119 111-124 1320 171 168-174 0/2
0.19 2:09 43 11:34 123 121-123 1422 168 168-170 2/0
0.25 2:53 44 11:43 124 122-126 1452 167 166-170 2/1
0.31 3:33 40 10:46 124 122-125 1334 167 166-168 0/2
0.38 4:16 43 11:30 125 124-126 1438 166 160-168 1/0
0.44 5:20 1:04 17:04 118 107-126 2013 138 54-172 0/2
0.50 6:22 1:02 16:32 116 111-120 1917 158 90-172 0/1
0.56 7:02 40 10:33 117 115-120 1235 170 168-172 1/2
0.63 7:42 40 10:45 122 121-123 1312 169 168-170 1/2
0.69 8:24 41 11:01 126 124-127 1388 167 166-168 1/2
0.75 9:08 44 11:48 124 122-126 1464 167 166-168 1/1
0.81 9:53 45 12:06 125 124-126 1512 166 166-168 1/1
0.88 10:29 36 9:37 127 125-130 1222 171 166-174 1/1
0.94 11:04 34 9:08 133 131-135 1215 173 172-174 0/0
1.00 11:38 34 9:05 137 136-138 1243 173 170-174 1/0
1.06 12:16 38 10:13 139 138-141 1420 171 168-174 1/2
1.13 12:49 33 8:47 141 140-141 1239 173 172-174 2/2
1.19 13:27 38 10:04 141 140-141 1420 170 168-172 2/0
1.25 14:12 45 12:02 138 136-140 1662 168 166-170 1/1
1.31 14:47 35 9:18 139 137-142 1293 172 168-174 1/1
1.38 15:27 40 10:45 140 137-142 1505 169 164-174 1/1
1.44 16:10 43 11:25 133 131-136 1519 164 164-166 0/1
1.50 16:55 45 11:55 128 125-132 1525 163 162-164 1/1
1.56 17:41 46 12:17 128 127-129 1572 164 164-166 1/1
1.63 18:19 38 10:10 129 127-132 1311 168 164-174 3/0
1.69 18:54 35 9:22 136 133-138 1275 174 174-174 0/1
1.75 19:40 46 12:21 140 138-142 1729 173 172-174 1/0
1.81 20:20 40 10:38 142 142-143 1510 176 174-178 0/2
1.88 20:53 33 8:43 142 140-143 1238 177 176-178 0/2
1.94 21:33 40 10:41 140 138-142 1496 175 172-180 1/0
2.00 22:06 33 8:51 139 138-141 1229 179 178-180 0/1
2.06 22:42 36 9:30 140 139-140 1331 176 174-178 2/1
2.13 23:18 36 9:40 139 137-141 1344 171 164-176 0/0
2.19 24:07 49 13:01 135 133-137 1757 164 164-164 0/1
2.25 24:59 53 14:03 130 127-131 1826 137 120-166 2/1
2.31 25:58 59 15:41 124 119-128 1945 127 122-176 2/1
2.38 26:34 36 9:32 125 120-132 1192 177 176-180 1/2
2.44 27:07 33 8:44 136 132-140 1187 178 176-180 1/0
2.50 27:39 33 8:42 142 140-143 1235 177 176-178 2/0
2.56 28:14 35 9:13 143 143-144 1318 176 174-178 1/2
2.63 28:50 37 9:45 144 143-145 1404 175 174-176 0/2
2.69 29:26 36 9:34 146 145-147 1398 175 174-176 1/1
2.75 29:59 33 8:48 146 146-147 1284 177 176-178 1/1
2.81 30:32 33 8:46 145 145-146 1270 176 174-176 1/1
2.88 31:22 50 13:13 144 141-145 1902 155 124-178 0/0
2.94 32:22 1:00 16:02 133 129-140 2131 127 126-128 0/1
3.00 33:20 58 15:24 123 121-129 1895 126 126-128 1/1
3.06 34:11 51 13:43 121 120-124 1659 136 126-180 1/0
3.13 34:46 35 9:22 132 124-137 1237 177 176-180 2/0
3.19 35:20 34 9:02 140 137-142 1266 175 172-178 1/0
3.25 35:55 35 9:27 143 142-143 1350 176 176-178 2/1
3.31 36:29 33 8:50 144 143-144 1272 178 176-178 3/1
3.38 37:00 31 8:23 144 144-144 1208 178 176-178 4/0
3.44 37:43 43 11:35 143 142-144 1657 168 118-178 0/4
3.50 38:27 43 11:31 144 143-146 1658 174 170-176 0/3
3.56 39:05 38 10:12 144 142-145 1470 172 134-178 1/1
3.63 40:02 57 15:10 136 131-142 2063 128 126-130 1/1
3.69 40:58 56 14:58 123 118-130 1840 128 128-130 0/2
3.75 41:53 55 14:38 119 116-121 1741 129 128-132 0/1
3.81 42:31 38 10:14 122 117-127 1247 166 130-182 1/1
3.88 43:08 37 9:56 131 128-134 1302 172 172-172 1/1
3.94 43:48 39 10:32 134 133-135 1411 172 170-172 1/0
4.00 44:29 41 10:57 132 131-133 1445 169 168-172 0/1
4.06 45:15 46 12:13 130 129-131 1589 169 168-170 1/1
4.13 45:55 40 10:46 131 130-132 1410 171 170-172 1/0
4.19 46:36 41 10:59 133 132-134 1461 171 170-172 0/1
4.25 47:27 51 13:33 131 130-133 1776 143 126-170 1/0
4.31 48:41 1:14 19:44 120 113-129 2369 120 100-126 0/0
4.38 49:34 53 14:04 114 112-116 1604 142 122-168 1/0
4.44 50:16 42 11:13 120 118-122 1345 166 164-168 1/1
4.50 51:12 56 14:55 123 119-124 1835 138 120-166 1/0
4.56 52:02 50 14:58 117 114-120 1752 144 118-166 0/0

Heart

130/147max
  • Show Beats/Mile

Elevation

Asc 34m, Range 14m, Flat prediction 52:02
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

159 (182 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 79.1 171 3.9 41:09 10:29
Walk 20.8 124 0.6 10:48 17:06
Still 0.2 - - 5 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:12 8:51 44.47% More
800m 4:29 9:02 47.79% More
1km 6:13 10:00 44.98% More
Mile 10:11 10:11 46.84% More
5k 33:23 10:45 49.93% More

Predictions

Dist Time Per Mile WAVA
1M 10:00 10:00 47.70
5km 34:18 11:02 48.59
5M 57:31 11:30 47.30
10km 1:12:50 11:43 46.77
10M 2:02:09 12:13 45.97
Half 2:43:48 12:30 44.77
20M 4:19:25 12:58 44.50
Mara 5:47:53 13:17 43.96

Bespoke Fields

Amend your bespoke fields
TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore
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