Sat 4th Sep 2021 at 1:22pm by wrexhamrob

Run > Intervals
  • Time
    52:56
  • Miles
    3.99
  • Min/mi
    13:16
  • Pacing
    58%
  • WAVA
    39.91
  • Stride(cm)
    82
  • Cals
    452
  • Cadence
    148
  • BPM
    135
  • %MHR
    79
  • B/mi
    1793
  • Asc(m)
    46
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Reasonably happy with 11 intervals on school field , considering uneven surface and slight glute strain

1) 0.76m - 9:44(12:51/m) 138/147bpm [1773b/mi] 94cal 4.67/5.34mph
1. 2) 0.26m - 2:24(9:15/m) 142/156bpm [1313b/mi] 23cal 6.49/6.57mph

2. 4) 0.27m - 2:22(8:54/m) 138/149bpm [1228b/mi] 22cal 6.74/6.87mph
3. 6) 0.26m - 2:24(9:19/m) 134/145bpm [1249b/mi] 21cal 6.44/6.76mph
4. 8) 0.26m - 2:37(10:15/m) 136/154bpm [1394b/mi] 23cal 5.85/6.1mph
5. 10) 0.25m - 2:35(10:10/m) 140/153bpm [1424b/mi] 23cal 5.9/6.03mph
6. 12) 0.25m - 2:37(10:15/m) 137/147bpm [1404b/mi] 23cal 5.86/6.16mph
7. 14) 0.25m - 2:36(10:15/m) 141/151bpm [1445b/mi] 23cal 5.86/6.26mph
8. 16) 0.25m - 2:36(10:20/m) 143/156bpm [1477b/mi] 23cal 5.81/6.1mph
9. 18) 0.26m - 2:35(10:00/m) 139/149bpm [1390b/mi] 23cal 6/6.22mph
10. 20) 0.25m - 2:34(10:16/m) 139/152bpm [1427b/mi] 22cal 5.85/6.16mph
11. 22) 0.25m - 2:34(10:12/m) 142/155bpm [1449b/mi] 23cal 5.88/6.43mph

Split Summary
===
1) 0.76m - 9:44(12:51/m) 138/147bpm [1773b/mi] 94cal 4.67/5.34mph
2) 0.26m - 2:24(9:15/m) 142/156bpm [1313b/mi] 23cal 6.49/6.57mph
3) 0.04m - 1:08(31:15/m) 136/145bpm [4251b/mi] 10cal 1.92/6.32mph
4) 0.27m - 2:22(8:54/m) 138/149bpm [1228b/mi] 22cal 6.74/6.87mph
5) 0.03m - 53(32:17/m) 132/146bpm [4261b/mi] 6cal 1.86/6.59mph
6) 0.26m - 2:24(9:19/m) 134/145bpm [1249b/mi] 21cal 6.44/6.76mph
7) 0.05m - 2:00(42:58/m) 125/158bpm [5371b/mi] 13cal 1.4/6.26mph
8) 0.26m - 2:37(10:15/m) 136/154bpm [1394b/mi] 23cal 5.85/6.1mph
9) 0.04m - 1:17(30:10/m) 137/150bpm [4133b/mi] 11cal 1.99/5.95mph
10) 0.25m - 2:35(10:10/m) 140/153bpm [1424b/mi] 23cal 5.9/6.03mph
11) 0.04m - 1:20(34:15/m) 135/145bpm [4624b/mi] 11cal 1.75/5.95mph
12) 0.25m - 2:37(10:15/m) 137/147bpm [1404b/mi] 23cal 5.86/6.16mph
13) 0.04m - 1:12(33:27/m) 131/147bpm [4381b/mi] 9cal 1.79/6.01mph
14) 0.25m - 2:36(10:15/m) 141/151bpm [1445b/mi] 23cal 5.86/6.26mph
15) 0.04m - 1:48(43:47/m) 126/148bpm [5516b/mi] 10cal 1.37/6.01mph
16) 0.25m - 2:36(10:20/m) 143/156bpm [1477b/mi] 23cal 5.81/6.1mph
17) 0.04m - 1:31(37:44/m) 127/149bpm [4791b/mi] 10cal 1.59/6.01mph
18) 0.26m - 2:35(10:00/m) 139/149bpm [1390b/mi] 23cal 6/6.22mph
19) 0.04m - 1:24(31:14/m) 133/148bpm [4154b/mi] 10cal 1.92/6.07mph
20) 0.25m - 2:34(10:16/m) 139/152bpm [1427b/mi] 22cal 5.85/6.16mph
21) 0.04m - 1:44(48:30/m) 128/150bpm [6208b/mi] 10cal 1.24/6.05mph
22) 0.25m - 2:34(10:12/m) 142/155bpm [1449b/mi] 23cal 5.88/6.43mph
23) 0.02m - 30(26:07/m) 145/147bpm [3786b/mi] 5cal 2.3/6.12mph
24) 0.01m - 31(48:37/m) 137/143bpm [6662b/mi] 4cal 1.23/2.17mph
9:44 2:24 1:08 2:22 53 2:24 2:00 2:37 1:17 2:35 1:20 2:37 1:12 2:36 1:48 2:36 1:31 2:35 1:24 2:34 1:44 2:34 30 31
Pin Map
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Pace

39% 8% 20% 26% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 51 51 13:31 115 92-134 1555 144 142-146 1/1
0.13 1:36 46 12:12 131 124-136 1598 149 146-152 0/0
0.19 2:21 45 11:59 135 133-137 1619 151 150-152 0/0
0.25 3:06 44 11:46 136 133-140 1599 152 150-154 0/2
0.31 3:50 44 11:50 143 141-146 1692 154 152-156 0/1
0.38 4:36 46 12:13 141 140-141 1723 155 154-156 0/1
0.44 5:17 41 10:55 143 139-146 1562 151 148-156 2/1
0.50 5:59 42 11:15 144 141-146 1621 151 148-156 4/0
0.56 6:44 45 11:56 141 140-143 1682 150 148-150 7/0
0.63 7:29 45 12:03 140 138-141 1687 146 146-148 3/0
0.69 8:15 46 12:19 143 141-144 1761 147 146-148 1/0
0.75 9:26 1:11 19:03 143 137-146 2725 126 84-148 1/0
0.81 10:13 47 12:30 127 121-134 1588 154 150-156 1/2
0.88 10:47 34 9:02 146 134-154 1318 155 152-156 1/1
0.94 11:23 35 9:25 144 142-148 1357 154 154-156 1/0
1.00 11:57 35 9:14 145 143-146 1338 154 152-156 2/2
1.06 13:17 1:20 21:15 133 120-145 2826 130 98-156 1/2
1.13 13:54 37 9:57 126 117-134 1253 158 152-162 1/1
1.19 14:26 32 8:37 136 127-144 1171 157 156-160 0/1
1.25 15:00 33 8:54 147 141-149 1307 155 154-156 1/1
1.31 15:34 34 9:04 147 145-148 1334 157 154-160 2/1
1.38 16:46 1:12 19:08 125 115-145 2392 125 88-158 3/2
1.44 17:21 36 9:34 134 128-140 1282 156 154-158 1/0
1.50 17:55 34 9:00 139 134-145 1251 158 154-162 2/2
1.56 18:29 33 8:55 137 136-139 1223 155 152-156 1/1
1.63 19:34 1:05 17:27 143 133-156 2495 125 90-158 2/1
1.69 21:19 1:45 27:56 108 92-130 3017 144 120-150 2/1
1.75 21:56 37 9:54 138 116-149 1366 152 150-156 1/2
1.81 22:35 39 10:23 147 142-154 1526 155 152-158 1/2
1.88 23:11 37 9:45 146 145-147 1424 154 150-158 1/1
1.94 24:26 1:15 20:01 140 126-149 2802 126 98-156 1/0
2.00 25:20 53 14:15 122 112-133 1738 134 96-156 3/3
2.06 25:58 38 10:03 144 133-153 1448 152 150-154 3/3
2.13 26:37 39 10:29 146 144-152 1530 153 150-154 3/2
2.19 27:14 37 9:46 145 143-147 1417 153 150-156 1/2
2.25 28:49 1:35 25:24 128 111-145 3252 127 114-156 1/1
2.31 29:30 41 10:55 131 122-137 1429 150 146-152 0/2
2.38 30:07 38 10:04 139 132-144 1399 151 150-154 1/1
2.44 30:45 37 9:54 144 143-145 1426 153 152-154 2/1
2.50 31:32 47 12:36 144 142-147 1815 150 120-160 0/1
2.56 32:49 1:17 20:36 122 111-140 2513 142 120-156 0/0
2.63 33:31 42 11:07 143 130-150 1589 153 150-156 3/2
2.69 34:08 38 10:02 146 144-150 1464 154 152-156 2/2
2.75 34:44 35 9:26 148 144-151 1397 154 152-158 0/1
2.81 36:00 1:17 20:27 134 118-147 2741 154 152-156 0/1
2.88 37:22 1:21 21:41 124 108-143 2690 151 120-154 1/1
2.94 38:06 44 11:46 147 141-156 1730 153 150-156 3/5
3.00 38:45 39 10:24 149 147-151 1549 155 152-156 3/0
3.06 39:21 36 9:43 150 147-152 1457 155 154-156 3/1
3.13 41:02 1:41 26:51 128 110-149 3438 140 120-156 1/3
3.19 41:45 43 11:27 131 120-138 1500 152 148-156 1/1
3.25 42:23 38 10:00 140 132-149 1400 155 152-158 1/2
3.31 43:00 37 9:52 146 144-149 1440 154 152-156 3/0
3.38 43:37 37 9:55 146 145-148 1447 155 154-156 0/0
3.44 45:06 1:29 23:52 126 107-147 3007 132 120-150 2/2
3.50 45:52 46 12:16 131 117-141 1607 152 150-154 3/3
3.56 46:31 39 10:21 144 135-150 1490 153 150-156 3/1
3.63 47:07 36 9:35 148 145-149 1417 155 152-156 2/2
3.69 48:03 57 15:04 149 146-152 2246 154 152-156 0/1
3.75 49:45 1:41 26:57 123 103-145 3316 145 120-156 1/1
3.81 50:26 42 11:05 144 137-150 1595 155 154-158 4/2
3.88 51:05 39 10:29 150 147-155 1573 154 152-156 5/3
3.94 51:40 35 9:20 150 147-152 1399 155 152-158 3/5
3.99 52:56 1:16 24:07 141 130-147 3400 123 92-154 3/0

Heart

135/156max
  • Show Beats/Mile

Elevation

Asc 46m, Range 19m, Flat prediction 53:13
Elevation Graph
Biggest Climbs (m) Min/mi
16 2.7% 12:35
See your biggest climbs

Cadence

148 (162 max) Stride Length: 82cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.8 152 3.8 45:57 12:03
Walk 12.3 109 0.2 6:30 37:02
Still 0.9 - - 29 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:11 8:45 41.25% More
800m 5:04 10:12 42.49% More
1km 7:03 11:21 39.80% More
Mile 11:41 11:41 40.91% More
5k 40:18 12:58 40.43% More

Predictions

Dist Time Per Mile WAVA
1M 12:13 12:13 39.12
5km 40:36 13:04 40.13
5M 1:07:14 13:27 39.66
10km 1:24:39 13:37 39.42
10M 2:20:11 14:01 39.46
Half 3:06:38 14:15 38.96
20M 4:52:16 14:37 39.43
Mara 6:29:08 14:51 39.49
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