Wed 1st Sep 2021 at 6:04pm by JCB

Run > Intervals

  • Time
    32:47
  • Miles
    3.44
  • Min/mi
    9:32
  • Pacing
    79%
  • WAVA
    49.07
  • Stride(cm)
    98
  • Cals
    360
  • Cadence
    173
  • BPM
    136
  • %MHR
    79.7
  • B/mi
    1291
  • Asc(m)
    41
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

Run streak day #50. Personal plan: 30 minute run doing intervals. Warmup 6 minutes then 7 intervals. Each interval fast for 1 minute and slow for 2 minutes.

Split Summary
===
1) 1km - 6:35(6:35/km) 130/140bpm [856b/km] 67cal 9.11/17.47kmph
2) 1km - 5:30(5:30/km) 136/147bpm [747b/km] 62cal 10.92/17.54kmph
3) 1km - 5:35(5:35/km) 136/148bpm [758b/km] 60cal 10.76/17.7kmph
4) 1km - 5:24(5:24/km) 145/154bpm [783b/km] 65cal 11.11/16.19kmph
5) 1km - 6:11(6:11/km) 138/145bpm [854b/km] 70cal 9.69/15.35kmph
6) 0.53km - 3:32(6:44/km) 133/138bpm [895b/km] 36cal 8.92/9.14kmph
6:35 5:30 5:35 5:24 6:11 3:32

Pace

48% 14% 9% 5% 4% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 45 45 11:59 104 68-130 1247 167 166-170
0.13 1:27 43 11:20 131 129-135 1485 168 166-170
0.19 2:08 41 10:56 130 129-130 1420 168 168-168
0.25 2:49 41 10:53 132 130-133 1437 166 164-168
0.31 3:32 42 11:18 132 130-135 1491 166 164-168
0.38 4:16 44 11:46 134 131-136 1577 166 164-168
0.44 4:58 42 11:11 135 132-137 1510 166 164-168
0.50 5:39 42 11:08 136 136-137 1513 167 166-168
0.56 6:13 34 9:04 135 132-140 1225 170 166-182
0.63 6:35 22 5:51 138 133-140 808 190 184-192
0.69 6:58 23 6:05 140 139-141 852 192 192-192
0.75 7:32 33 8:56 138 135-141 1233 174 164-192
0.81 8:13 41 10:58 139 136-143 1524 168 166-168
0.88 8:50 37 9:52 133 128-137 1312 167 164-168
0.94 9:20 30 8:04 128 125-131 1032 176 166-194
1.00 9:44 24 6:20 132 126-140 835 193 190-196
1.06 10:15 31 8:15 133 133-134 1097 180 162-184
1.13 10:57 42 11:10 143 135-146 1596 167 166-168
1.19 11:32 35 9:21 137 132-142 1281 165 164-166
1.25 12:05 33 8:50 128 123-132 1132 169 166-186
1.31 12:27 22 5:50 125 123-129 729 191 186-196
1.38 12:48 21 5:41 128 127-130 727 188 186-190
1.44 13:16 28 7:27 129 126-140 962 179 162-186
1.50 14:00 44 11:50 144 140-148 1704 164 162-166
1.56 14:44 43 11:34 134 130-137 1550 161 152-166
1.63 15:15 31 8:19 128 124-130 1064 172 164-194
1.69 15:41 26 6:59 130 121-141 908 190 182-194
1.75 16:11 30 8:04 138 135-141 1114 180 162-184
1.81 16:59 47 12:40 140 133-148 1773 161 156-164
1.88 17:47 48 12:46 146 140-148 1865 160 150-166
1.94 18:20 33 8:49 143 142-146 1260 172 164-188
2.00 18:47 27 7:12 147 145-148 1057 189 186-190
2.06 19:19 33 8:42 152 149-154 1322 181 168-190
2.13 19:58 38 10:14 150 146-153 1535 169 166-170
2.19 20:36 38 10:09 143 137-147 1453 167 166-168
2.25 21:13 37 9:49 136 136-137 1335 171 168-180
2.31 21:34 22 5:50 139 137-140 810 193 192-194
2.38 21:58 23 6:15 145 141-147 907 192 190-194
2.44 22:34 36 9:42 147 141-151 1426 170 164-190
2.50 23:13 39 10:18 144 141-147 1484 167 164-170
2.56 23:54 41 10:51 139 137-141 1507 168 166-170
2.63 24:24 30 8:04 137 137-138 1104 179 168-188
2.69 24:50 26 6:55 141 138-145 975 188 184-194
2.75 25:27 37 9:57 141 138-143 1403 174 164-184
2.81 26:06 39 10:21 140 139-142 1449 167 166-168
2.88 26:46 40 10:43 141 139-143 1512 168 166-170
2.94 27:24 38 10:02 138 136-141 1384 169 166-170
3.00 28:04 41 10:49 133 132-134 1440 168 166-170
3.06 28:45 41 10:56 133 132-134 1453 167 166-170
3.13 29:26 41 10:56 135 133-136 1475 167 164-170
3.19 30:07 41 10:57 134 132-135 1468 167 166-168
3.25 30:47 40 10:34 132 132-133 1395 169 168-170
3.31 31:27 40 10:47 131 130-132 1413 167 166-168
3.38 32:08 40 10:48 133 129-136 1435 169 168-170
3.43 32:47 39 11:15 131 130-133 1474 167 166-168

Heart

136/154max
  • Show Beats/Mile

Cadence

173 (196 max) Stride Length: 98cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:52 48.08% More
800m 3:51 7:44 49.98% More
1km 5:01 8:04 49.96% More
Mile 8:18 8:18 51.35% More
5k 29:05 9:22 49.82% More

Predictions

Dist Time Per Mile WAVA
1M 7:33 7:33 56.42
5km 29:03 9:21 49.89
5M 51:09 10:14 46.13
10km 1:06:14 10:40 44.48
10M 1:56:39 11:40 41.74
Half 2:40:49 12:17 39.75
20M 4:26:01 13:18 38.08
Mara 6:06:45 14:00 36.83

Bespoke Fields

Short Summary
Personal Plan
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