Sun 5th Sep 2021 at 7:13am by ascoey

Run > Intervals
  • Time
    28:53
  • Miles
    3.31
  • Min/mi
    8:44
  • Pacing
    66%
  • WAVA
    53.61
  • Stride(cm)
    107
  • Cals
    536
  • Cadence
    172
  • BPM
    132
  • %MHR
    77.9
  • B/mi
    1149
  • Asc(m)
    119
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Varying efforts - 300metres/500/300/300/400

Felt like I pushed myself quite hard for a change.

Split Summary
===
1) 1.87m - 16:41(8:56/m) 130/149bpm [1161b/mi] 307cal 6.72/9.25mph
2) 0.2m - 1:34(7:42/m) 134/146bpm [1031b/mi] 28cal 7.8/8.27mph
3) 0.32m - 2:59(9:16/m) 135/144bpm [1251b/mi] 57cal 6.48/8.27mph
4) 0.2m - 1:31(7:25/m) 135/149bpm [1001b/mi] 27cal 8.09/8.45mph
5) 0.33m - 3:06(9:24/m) 140/149bpm [1315b/mi] 63cal 6.39/8.43mph
6) 0.26m - 1:54(7:25/m) 142/153bpm [1052b/mi] 36cal 8.1/8.54mph
7) 0.12m - 1:09(9:17/m) 126/153bpm [1171b/mi] 18cal 6.46/8.25mph
16:41 1:34 2:59 1:31 3:06 1:54 1:09

Pace

15% 2% 4% 21% 34% 24%

Splits

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 9:31 87 70-103 828 160 98-172 2/3
0.13 1:14 39 10:18 109 104-113 1123 166 162-168 1/1
0.19 1:53 39 10:21 116 114-118 1201 163 162-166 5/0
0.25 2:30 37 9:56 118 115-122 1172 165 164-170 5/2
0.31 3:07 37 9:48 123 121-125 1205 167 164-170 2/0
0.38 3:41 34 9:02 126 123-129 1138 171 164-178 4/0
0.44 4:15 34 9:11 133 127-138 1221 169 168-172 1/5
0.50 4:50 35 9:15 129 128-130 1192 171 168-174 2/0
0.56 5:23 33 8:49 125 121-130 1102 171 170-172 4/0
0.63 5:55 32 8:27 129 129-130 1089 170 168-172 0/4
0.69 6:28 33 8:44 130 129-131 1136 172 170-176 1/2
0.75 6:59 31 8:23 130 130-131 1091 171 170-174 0/3
0.81 7:36 37 9:46 129 127-130 1261 175 172-178 1/4
0.88 8:08 32 8:36 135 131-139 1162 177 168-184 10/8
0.94 8:38 30 7:54 141 140-142 1114 178 174-182 3/2
1.00 9:07 29 7:48 141 140-142 1100 179 178-180 2/1
1.06 10:04 57 +23 15:09 133 127-142 2015 156 92-180 1/2
1.13 10:37 33 8:55 129 128-130 1151 170 168-172 0/4
1.19 11:10 33 8:47 131 129-134 1150 169 166-170 1/3
1.25 11:43 33 8:50 133 131-134 1174 168 166-170 0/5
1.31 12:17 33 8:55 133 131-134 1185 171 168-176 6/2
1.38 12:50 33 8:49 135 133-136 1190 171 168-174 1/1
1.44 13:21 32 8:29 141 138-144 1195 178 176-182 3/1
1.50 13:51 29 7:50 144 143-145 1128 179 174-184 1/5
1.56 14:18 28 7:21 144 143-145 1059 181 180-182 4/2
1.63 14:48 30 8:00 146 145-148 1169 179 176-188 0/5
1.69 15:17 29 7:38 148 147-149 1130 179 176-182 0/4
1.75 15:55 38 10:08 143 138-148 1448 169 164-174 3/6
1.81 16:30 35 9:22 137 136-137 1284 169 168-170 4/0
1.88 17:44 1:14 +39 19:42 130 116-136 2561 169 166-172 5/0
1.94 18:16 32 8:30 125 120-130 1062 183 176-196 5/1
2.00 18:45 29 7:42 137 133-142 1055 185 180-192 0/6
2.06 19:12 27 7:15 145 143-146 1052 184 182-186 0/1
2.13 20:12 1:00 +25 16:04 129 112-144 2073 170 166-176 2/2
2.19 20:45 33 8:47 135 134-135 1187 174 170-182 1/3
2.25 21:19 33 8:53 138 137-140 1226 171 168-172 0/5
2.31 21:51 33 8:44 138 137-139 1206 170 166-172 10/0
2.38 22:28 36 9:43 137 135-139 1331 168 162-170 0/0
2.44 23:39 1:11 +47 19:01 122 114-137 2320 171 106-196 5/0
2.50 24:14 35 9:27 138 133-142 1304 190 186-194 1/2
2.56 24:42 28 7:22 144 143-145 1061 189 188-190 0/2
2.63 25:33 51 +20 13:29 145 138-149 1954 171 120-194 1/5
2.69 26:07 34 9:04 138 137-141 1250 171 168-172 4/4
2.75 26:39 32 8:37 140 138-141 1206 170 166-174 0/7
2.81 27:11 32 8:33 142 141-142 1215 170 168-172 1/3
2.88 27:44 33 8:46 140 139-141 1228 170 168-174 3/1
2.94 29:01 1:17 +34 20:39 134 122-140 2766 171 166-182 2/1
3.00 29:30 29 7:38 132 125-137 1007 185 182-190 1/1
3.06 29:58 28 7:22 143 138-149 1053 190 184-196 3/1
3.13 30:25 28 7:22 152 150-153 1120 183 180-186 1/6
3.19 31:34 1:08 +40 18:15 150 135-153 2738 181 180-182 10/0
3.25 32:36 1:02 +28 16:36 123 115-135 2042 172 166-178 9/0
3.31 33:08 32 9:36 131 129-133 1258 173 170-176 2/4

Heart

132/153max
  • Show Beats/Mile

Elevation

Asc 119m, Range 32m, Flat prediction 25:30
Elevation Graph
Biggest Climbs (m) Min/mi
21 18.6% 26:10
21 7.7% 12:30
18 6.8% 13:33
10 4.0% 10:01
See your biggest climbs

Cadence

172 (196 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 87.0 173 3.3 28:32 9:22
Walk 6.4 113 0 2:17 3:37:12
Pause 6.5 - - 2:19 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:22 44.76% More
800m 4:05 8:13 47.03% More
1km 5:10 8:19 48.50% More
Mile 8:49 8:49 48.30% More
5k 30:06 9:41 48.14% More

Predictions

Dist Time Per Mile WAVA
1M 7:48 7:48 54.61
5km 26:57 8:40 53.78
5M 45:21 9:04 52.03
10km 57:31 9:15 51.22
10M 1:36:48 9:41 50.30
Half 2:10:03 9:56 49.15
20M 3:26:36 10:20 49.03
Mara 4:37:35 10:36 48.66

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