Thu 2nd Sep 2021 at 6:37pm by Honley Lion

Run > Intervals
  • Time
    31:33
  • Miles
    3.55
  • Min/mi
    8:53
  • Pacing
    0%
  • WAVA
    58.80
  • Stride(cm)
    101
  • Cals
    325
  • Cadence
    179
  • BPM
    124
  • %MHR
    63.5
  • B/mi
    1101
  • Asc(m)
    142
  • Hillscore
    3
  • Surface
    Grass

Notes & Comments

VO2 Max session with Graeme Woodward

Split Summary
===
1) 1m - 9:11(9:11/m) 119/147bpm [1093b/mi] 85cal 6.54/13.73mph
2) 1m - 9:13(9:13/m) 132/146bpm [1217b/mi] 100cal 6.51/9.58mph
3) 1m - 8:11(8:11/m) 130/148bpm [1063b/mi] 84cal 7.34/8.93mph
4) 0.55m - 4:58(9:04/m) 135/149bpm [1225b/mi] 56cal 6.61/8.68mph
9:11 9:13 8:11 4:58

Pace

19% 14% 7% 5% 33% 21%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 41 41 +3 10:51 101 51-144 1096 187 180-196 62/0
0.13 1:15 34 9:08 132 121-141 1205 183 182-186 0/0
0.19 8:38 7:24 +6:35 1:58:17 109 78-137 12893 179 162-186 1/0
0.25 11:01 2:22 +1:11 37:53 97 90-103 3675 121 106-130 4/0
0.31 13:12 2:11 +1:27 35:04 87 62-101 3051 129 122-176 2/0
0.38 13:43 31 8:11 112 98-120 917 177 176-180 1/0
0.44 14:18 35 9:16 128 122-136 1187 168 122-176 1/5
0.50 14:49 32 8:30 125 121-128 1061 178 122-212 5/1
0.56 15:17 27 7:20 127 125-130 931 184 162-210 1/3
0.63 21:28 6:11 +5:51 1:38:53 103 65-131 10186 190 136-218 1/4
0.69 22:08 40 10:43 134 121-143 1435 209 204-214 10/0
0.75 22:33 25 6:43 137 127-146 920 205 202-210 1/2
0.81 22:59 26 6:50 141 138-145 962 200 198-202 0/4
0.88 23:24 26 6:51 136 134-138 931 197 194-200 1/1
0.94 23:51 26 6:59 139 138-139 972 196 194-198 0/2
1.00 24:17 26 7:04 139 135-144 981 195 194-198 0/2
1.06 24:44 27 7:07 138 137-139 981 193 190-196 2/2
1.13 25:11 27 7:14 137 136-139 990 193 192-194 12/1
1.19 25:51 40 10:48 139 134-142 1500 166 124-196 0/3
1.25 26:53 1:02 16:32 123 115-134 2033 128 126-130 2/3
1.31 27:36 43 11:31 110 104-115 1267 159 128-204 0/2
1.38 28:03 26 7:02 116 100-131 816 200 198-202 2/0
1.44 28:29 26 6:56 136 129-141 942 196 194-200 6/7
1.50 28:55 27 7:04 136 132-140 961 194 192-196 5/0
1.56 29:22 27 7:05 137 133-140 970 193 188-196 1/7
1.63 29:48 26 6:58 138 136-140 961 192 188-196 6/2
1.69 30:15 27 7:09 139 138-141 993 193 192-194 0/6
1.75 30:41 26 6:54 139 138-140 960 192 190-194 8/1
1.81 31:07 27 7:05 141 139-143 999 189 188-192 1/1
1.88 31:34 27 7:15 140 138-142 1016 190 186-194 0/4
1.94 32:31 57 15:07 136 126-146 2057 129 126-132 5/1
2.00 33:28 57 15:05 119 116-123 1795 140 126-192 1/5
2.06 33:56 28 7:25 117 108-124 868 197 194-202 6/0
2.13 34:22 26 6:56 135 127-141 936 194 192-194 6/7
2.19 34:48 27 7:10 139 134-143 996 193 192-194 5/5
2.25 35:16 28 7:23 138 136-140 1019 190 186-194 3/3
2.31 35:44 28 7:26 139 137-141 1034 191 188-194 4/5
2.38 36:11 27 7:14 137 135-139 990 190 186-196 2/3
2.44 36:39 27 7:20 133 132-136 975 191 188-196 3/0
2.50 37:06 28 7:22 137 135-139 1010 191 188-192 0/5
2.56 37:46 40 10:37 144 140-148 1528 165 128-194 8/3
2.63 38:41 55 14:45 129 118-142 1903 128 124-138 5/5
2.69 39:28 47 12:34 110 101-117 1382 152 130-202 1/4
2.75 39:56 28 7:25 115 106-119 853 198 196-200 0/5
2.81 40:22 26 6:52 127 120-138 872 193 192-196 1/4
2.88 40:48 26 7:02 134 129-141 942 193 188-198 6/0
2.94 41:14 26 6:57 132 131-133 918 190 188-194 4/3
3.00 41:41 26 6:59 134 130-135 937 191 188-194 0/2
3.06 42:07 26 6:57 137 135-140 952 191 188-194 3/1
3.13 42:34 27 7:13 137 135-138 989 190 184-194 7/3
3.19 42:59 25 6:46 131 128-135 887 190 188-196 0/3
3.25 43:27 28 7:28 131 127-136 979 192 188-194 4/1
3.31 44:42 1:14 +22 19:49 130 125-134 2577 131 118-184 4/10
3.38 45:21 40 10:35 132 120-141 1396 180 178-182 7/0
3.44 46:00 39 10:21 142 136-148 1469 178 178-180 3/6
3.50 46:35 35 9:25 138 135-141 1300 179 178-182 5/5
3.55 47:02 27 9:18 141 139-142 1311 184 180-186 4/3

Heart

124/148max
  • Show Beats/Mile

Elevation

Asc 142m, Range 81m, Flat prediction 26:46
Elevation Graph
Biggest Climbs (m) Min/mi
11 10.7% 13:16
11 4.7% 39:05
10 5.6% 7:02
See your biggest climbs

Cadence

179 (226 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 72.7 190 3 33:18 12:08
Walk 19.8 126 0.5 9:59 18:49
Still 0.9 - - 28 -
Pause 6.6 - - 3:18 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:33 54.74% More
800m 3:23 6:48 63.21% More
1km 4:37 7:26 60.34% More
Mile 8:01 8:01 59.09% More
5k 32:24 10:26 49.84% More

Predictions

Dist Time Per Mile WAVA
1M 8:02 8:02 58.98
5km 27:19 8:48 59.13
5M 45:40 9:08 57.85
10km 57:44 9:17 57.26
10M 1:36:30 9:39 56.76
Half 2:09:10 9:52 55.75
20M 3:23:56 10:12 55.95
Mara 4:32:57 10:25 55.75
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