Fri 3rd Sep 2021 at 6:39am by Abi G
Run > Intervals
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Time
41:01
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Miles 5.04
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Min/mi 8:08
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Pacing
15%
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WAVA
62.36
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Stride(cm)
108
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Cals
418
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Cadence
182
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BPM
136
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%MHR
73.7
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B/mi 1110
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Asc(m)
63
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Surface
Road
Notes & Comments
Early run with Frankie before Don’s retirement leaving drinks
Had a really crappy nights sleep
A couple of miles to warm up then laps of the SCE field 30s effort, 90s easy.
Split Summary
===
1) 1m - 8:29(8:29/m) 129/151bpm [1095b/mi] 83cal
2) 1m - 8:02(8:02/m) 139/151bpm [1118b/mi] 86cal
3) 1m - 8:09(8:09/m) 134/152bpm [1093b/mi] 75cal
4) 1m - 8:00(8:00/m) 142/155bpm [1136b/mi] 82cal
5) 1m - 8:05(8:05/m) 146/157bpm [1180b/mi] 89cal
6) 0.04m - 15(6:51/m) 150/151bpm [1028b/mi] 3cal
Had a really crappy nights sleep
A couple of miles to warm up then laps of the SCE field 30s effort, 90s easy.
Split Summary
===
1) 1m - 8:29(8:29/m) 129/151bpm [1095b/mi] 83cal
2) 1m - 8:02(8:02/m) 139/151bpm [1118b/mi] 86cal
3) 1m - 8:09(8:09/m) 134/152bpm [1093b/mi] 75cal
4) 1m - 8:00(8:00/m) 142/155bpm [1136b/mi] 82cal
5) 1m - 8:05(8:05/m) 146/157bpm [1180b/mi] 89cal
6) 0.04m - 15(6:51/m) 150/151bpm [1028b/mi] 3cal
8:29 8:02 8:09 8:00 8:05 15
Pin Map |
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Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 36 | 36 | 9:35 | 82 58-106 | 785 | 171 126-178 | 1/0 |
0.13 | 1:10 | 35 | 9:13 | 122 107-131 | 1124 | 176 174-178 | 3/0 |
0.19 | 1:43 | 33 | 8:41 | 132 131-134 | 1146 | 177 176-180 | 4/3 |
0.25 | 2:14 | 31 | 8:14 | 134 134-135 | 1103 | 177 176-180 | 1/3 |
0.31 | 3:45 | 1:32 +1:02 | 24:25 | 91 88-97 | 2222 | 180 178-182 | 2/2 |
0.38 | 4:20 | 35 | 9:16 | 121 100-139 | 1121 | 178 174-180 | 2/1 |
0.44 | 4:53 | 33 | 8:41 | 139 139-139 | 1207 | 179 178-180 | 2/0 |
0.50 | 5:22 | 29 | 7:46 | 136 134-139 | 1056 | 178 174-180 | 2/1 |
0.56 | 5:54 | 32 | 8:32 | 134 133-135 | 1144 | 179 178-180 | 3/3 |
0.63 | 6:25 | 31 | 8:17 | 135 134-139 | 1117 | 180 178-182 | 2/4 |
0.69 | 6:58 | 33 | 8:53 | 142 139-145 | 1261 | 180 178-182 | 6/7 |
0.75 | 7:31 | 32 | 8:37 | 147 145-149 | 1267 | 181 178-182 | 4/5 |
0.81 | 8:20 | 50 +19 | 13:16 | 140 130-151 | 1858 | 183 178-188 | 3/2 |
0.88 | 8:51 | 31 | 8:17 | 132 130-136 | 1093 | 181 180-182 | 7/2 |
0.94 | 9:21 | 29 | 7:51 | 139 136-141 | 1091 | 181 180-184 | 4/0 |
1.00 | 10:06 | 46 +15 | 12:09 | 140 137-143 | 1700 | 183 180-190 | 4/1 |
1.06 | 10:36 | 30 | 7:55 | 131 128-136 | 1036 | 183 180-186 | 1/1 |
1.13 | 11:06 | 29 | 7:51 | 132 130-134 | 1037 | 180 178-184 | 4/5 |
1.19 | 11:34 | 28 | 7:34 | 132 131-133 | 999 | 179 178-186 | 2/1 |
1.25 | 12:05 | 31 | 8:19 | 138 133-143 | 1148 | 184 182-186 | 1/1 |
1.31 | 12:37 | 32 | 8:28 | 143 143-144 | 1211 | 182 178-188 | 1/2 |
1.38 | 13:07 | 30 | 8:06 | 149 145-151 | 1206 | 188 186-190 | 4/5 |
1.44 | 13:45 | 38 +7 | 10:02 | 149 145-150 | 1495 | 183 180-190 | 0/3 |
1.50 | 14:14 | 29 | 7:52 | 143 142-144 | 1125 | 183 182-186 | 4/4 |
1.56 | 14:44 | 29 | 7:51 | 141 140-142 | 1107 | 182 180-182 | 1/2 |
1.63 | 15:13 | 29 | 7:49 | 142 141-143 | 1111 | 180 180-182 | 5/1 |
1.69 | 15:42 | 29 | 7:44 | 140 137-141 | 1082 | 180 178-182 | 1/1 |
1.75 | 16:12 | 30 | 7:54 | 137 136-137 | 1082 | 179 178-180 | 1/1 |
1.81 | 16:40 | 28 | 7:36 | 133 131-135 | 1010 | 179 178-180 | 4/5 |
1.88 | 17:13 | 33 | 8:41 | 131 128-136 | 1137 | 184 180-188 | 1/2 |
1.94 | 17:45 | 32 | 8:33 | 144 138-147 | 1231 | 182 180-182 | 6/8 |
2.00 | 18:16 | 31 | 8:17 | 149 147-149 | 1234 | 180 176-186 | 0/4 |
2.06 | 18:48 | 32 | 8:32 | 145 144-148 | 1238 | 183 180-186 | 0/5 |
2.13 | 19:17 | 29 | 7:51 | 142 140-143 | 1116 | 182 178-188 | 2/6 |
2.19 | 19:48 | 30 | 8:03 | 138 137-140 | 1111 | 180 174-182 | 5/0 |
2.25 | 20:20 | 32 | 8:40 | 141 139-147 | 1221 | 184 178-188 | 3/3 |
2.31 | 20:50 | 30 | 8:06 | 145 142-147 | 1174 | 180 180-182 | 1/1 |
2.38 | 22:12 | 1:22 +54 | 21:45 | 127 115-142 | 2763 | 183 178-188 | 0/3 |
2.44 | 22:46 | 34 | 9:07 | 122 117-127 | 1112 | 181 180-182 | 1/2 |
2.50 | 23:15 | 29 | 7:43 | 131 128-133 | 1011 | 181 178-184 | 2/1 |
2.56 | 23:47 | 32 | 8:29 | 137 133-141 | 1161 | 184 178-192 | 1/3 |
2.63 | 24:16 | 29 | 7:45 | 147 142-150 | 1140 | 188 176-194 | 1/4 |
2.69 | 24:49 | 33 | 8:51 | 150 148-152 | 1326 | 180 178-180 | 1/2 |
2.75 | 30:01 | 5:12 +4:37 | 1:23:09 | 136 79-147 | 11309 | 181 178-184 | 2/0 |
2.81 | 30:28 | 27 | 7:07 | 89 80-101 | 633 | 185 178-190 | 2/0 |
2.88 | 30:53 | 26 | 6:52 | 114 102-123 | 783 | 187 176-190 | 3/1 |
2.94 | 31:25 | 32 | 8:24 | 129 125-136 | 1085 | 180 180-182 | 1/4 |
3.00 | 31:57 | 32 | 8:33 | 140 138-141 | 1197 | 181 180-182 | 0/2 |
3.06 | 32:28 | 31 | 8:09 | 143 141-145 | 1166 | 185 180-192 | 0/1 |
3.13 | 32:55 | 27 | 7:15 | 150 145-155 | 1086 | 187 180-192 | 2/1 |
3.19 | 33:26 | 32 | 8:29 | 152 148-155 | 1288 | 180 178-180 | 3/0 |
3.25 | 33:58 | 31 | 8:22 | 145 141-148 | 1213 | 179 178-182 | 5/1 |
3.31 | 34:27 | 30 | 7:52 | 144 142-148 | 1133 | 187 180-192 | 2/2 |
3.38 | 34:55 | 28 | 7:28 | 142 141-142 | 1061 | 190 180-192 | 5/6 |
3.44 | 35:29 | 34 | 8:57 | 149 146-150 | 1332 | 181 178-184 | 0/2 |
3.50 | 36:30 | 1:01 +34 | 16:17 | 136 134-139 | 2215 | 183 178-188 | 2/3 |
3.56 | 37:02 | 32 | 8:31 | 142 138-146 | 1210 | 188 184-194 | 5/3 |
3.63 | 37:28 | 26 | 6:52 | 148 146-149 | 1016 | 189 178-192 | 1/0 |
3.69 | 39:05 | 1:37 +1:20 | 25:57 | 126 101-152 | 3270 | 181 172-186 | 2/1 |
3.75 | 40:03 | 58 +14 | 15:22 | 115 104-125 | 1766 | 184 180-190 | 1/4 |
3.81 | 40:34 | 31 | 8:17 | 132 128-138 | 1093 | 188 182-194 | 0/1 |
3.88 | 41:01 | 27 | 7:18 | 146 138-152 | 1067 | 191 182-194 | 2/2 |
3.94 | 41:32 | 31 | 8:16 | 152 150-152 | 1258 | 183 180-186 | 2/0 |
4.00 | 42:04 | 32 | 8:35 | 149 146-150 | 1280 | 180 180-182 | 2/0 |
4.06 | 42:33 | 28 | 7:33 | 139 132-145 | 1049 | 186 180-192 | 3/2 |
4.13 | 42:59 | 26 | 7:03 | 138 134-141 | 973 | 192 182-194 | 1/5 |
4.19 | 43:33 | 34 | 9:11 | 144 140-147 | 1322 | 182 178-186 | 0/4 |
4.25 | 44:06 | 32 | 8:39 | 147 145-148 | 1272 | 182 182-184 | 0/2 |
4.31 | 44:35 | 29 | 7:44 | 145 144-147 | 1121 | 187 182-192 | 2/1 |
4.38 | 45:03 | 29 | 7:37 | 153 147-157 | 1166 | 187 180-192 | 2/0 |
4.44 | 45:36 | 32 | 8:38 | 153 147-156 | 1322 | 181 178-182 | 6/3 |
4.50 | 46:08 | 32 | 8:27 | 144 140-146 | 1216 | 184 180-186 | 5/6 |
4.56 | 46:38 | 31 | 8:09 | 140 139-141 | 1141 | 188 184-192 | 1/4 |
4.62 | 47:09 | 31 | 8:21 | 144 141-146 | 1203 | 189 184-192 | 1/2 |
4.69 | 47:40 | 31 | 8:16 | 149 145-151 | 1232 | 186 184-190 | 4/1 |
4.75 | 48:12 | 32 | 8:28 | 150 149-150 | 1270 | 188 186-190 | 3/2 |
4.81 | 48:40 | 28 | 7:24 | 149 147-151 | 1103 | 187 182-190 | 3/1 |
4.87 | 49:10 | 30 | 8:00 | 150 148-152 | 1201 | 186 178-190 | 3/2 |
4.94 | 49:41 | 31 | 8:10 | 149 148-150 | 1217 | 188 186-190 | 2/1 |
5.00 | 50:09 | 28 | 7:33 | 150 150-151 | 1133 | 187 186-188 | 2/2 |
5.04 | 50:25 | 16 | 7:24 | 150 150-150 | 1110 | 182 182-182 | 0/2 |
Elevation
Asc 63m,
Range 27m, Flat prediction 41:01
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
182 (194 max)
Stride Length: 108cm
Run: 99.7%
Walk: 0.3%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:23 | 7:23 | 60.27 |
5km | 24:34 | 7:54 | 63.29 |
5M | 40:40 | 8:08 | 62.39 |
10km | 51:12 | 8:14 | 62.04 |
10M | 1:24:48 | 8:29 | 61.57 |
Half | 1:52:54 | 8:37 | 60.32 |
20M | 2:56:48 | 8:50 | 60.45 |
Mara | 3:55:23 | 8:59 | 60.02 |
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