Thu 9th Sep 2021 at 12:30pm by Richard-M

Run > Intervals
  • breezy
  • warm
  • Time
    33:50
  • Miles
    3.89
  • Min/mi
    8:42
  • Pacing
    71%
  • WAVA
    54.86
  • Stride(cm)
    117
  • Cals
    503
  • Cadence
    158
  • BPM
    152
  • %MHR
    89.6
  • B/mi
    1324
  • Asc(m)
    30
  • Surface
    Road

Notes & Comments

Run: 5 1/2 x 1k intervals w/1 min walk recovery
Warm, humid, windy... hard sweaty work... calf survived...
Light intensity drizzle, 20°C, Feels like 20°C, Humidity 86%, Wind 11km/h from S
Split Summary
===
1) 0.11km - 1:03(9:24/km) 95/100bpm [893b/km] 6cal 6.38/6.58kmph
2) 1km - 5:25(5:25/km) 135/149bpm [731b/km] 72cal 11.08/12.33kmph
3) 0.07km - 36(8:00/km) 142/149bpm [1135b/km] 8cal 7.51/11.76kmph
4) 1km - 5:01(5:01/km) 152/161bpm [762b/km] 75cal 11.97/12.8kmph
5) 0.1km - 58(9:28/km) 133/157bpm [1258b/km] 11cal 6.34/11.82kmph
6) 1km - 4:57(4:57/km) 156/164bpm [773b/km] 76cal 12.11/13kmph
7) 0.26km - 1:18(4:55/km) 164/167bpm [806b/km] 20cal 12.2/12.7kmph
8) 0.09km - 48(8:39/km) 154/166bpm [1333b/km] 12cal 6.93/11.99kmph
9) 1km - 5:00(5:00/km) 161/167bpm [805b/km] 80cal 12/13.23kmph
10) 0.1km - 1:02(9:52/km) 155/167bpm [1530b/km] 15cal 6.08/12.26kmph
11) 1km - 5:15(5:15/km) 162/168bpm [850b/km] 86cal 11.44/12.16kmph
12) 0.51km - 2:28(4:50/km) 169/172bpm [818b/km] 42cal 12.39/13.47kmph
1:03 5:25 36 5:01 58 4:57 1:18 48 5:00 1:02 5:15 2:28
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

16% 8% 69% 6% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 56 56 14:53 95 92-98 1414 118 112-120 1/1
0.13 1:35 39 10:29 112 98-126 1174 151 116-166 1/1
0.19 2:04 29 7:41 130 126-134 998 164 162-164 2/0
0.25 2:36 32 8:39 136 134-137 1176 164 162-170 1/0
0.31 3:08 32 8:32 140 138-141 1194 165 162-168 1/0
0.38 3:46 38 10:03 138 136-140 1386 149 110-164 4/1
0.44 4:20 34 9:08 137 136-138 1252 164 162-166 1/3
0.50 5:37 1:17 +45 20:32 127 114-138 2607 160 118-166 0/3
0.56 6:09 32 8:28 136 130-142 1150 166 164-166 4/7
0.63 6:41 32 8:28 145 142-148 1228 166 164-168 2/0
0.69 7:11 30 8:02 148 147-149 1189 165 164-166 1/2
0.75 7:55 44 11:43 140 130-149 1640 131 114-166 1/1
0.81 8:23 29 7:38 139 134-143 1060 165 162-166 1/1
0.88 8:54 31 8:13 146 143-149 1200 166 166-168 1/1
0.94 9:26 31 8:21 151 149-152 1260 166 164-168 1/1
1.00 9:57 31 8:16 152 151-153 1256 166 164-168 3/1
1.06 10:27 30 8:05 154 153-155 1245 165 164-166 2/1
1.13 10:57 30 7:57 155 153-156 1231 165 164-166 1/1
1.19 11:26 30 7:54 157 156-158 1240 165 162-166 1/1
1.25 11:55 28 7:34 157 156-159 1188 166 164-166 1/2
1.31 12:26 32 8:27 158 156-161 1334 164 162-166 1/1
1.38 13:30 1:03 +27 16:53 153 124-159 2583 155 102-166 0/2
1.44 14:23 53 14:14 128 117-137 1821 122 114-166 0/5
1.50 14:55 32 8:27 142 133-147 1200 164 162-166 0/0
1.56 15:24 29 7:44 151 146-155 1167 164 162-166 5/0
1.63 15:54 31 8:12 156 154-158 1278 165 164-166 1/1
1.69 16:26 32 8:33 157 157-159 1342 164 162-166 1/1
1.75 16:57 30 8:07 160 158-161 1298 165 164-166 1/1
1.81 17:25 28 7:26 161 160-161 1196 164 162-166 1/1
1.88 17:53 28 7:32 160 159-161 1206 163 162-164 1/1
1.94 18:21 28 7:32 162 161-162 1220 165 162-168 1/1
2.00 18:51 30 8:05 162 161-163 1309 164 162-164 1/1
2.06 19:20 29 7:42 163 163-164 1255 164 164-166 1/1
2.13 19:49 29 7:40 164 162-165 1258 164 162-168 0/1
2.19 20:20 31 8:19 165 164-166 1372 165 164-168 1/2
2.25 21:04 44 11:39 159 148-167 1853 121 94-164 2/1
2.31 21:42 38 10:06 144 139-150 1455 143 114-166 3/1
2.38 22:12 30 8:07 155 150-158 1259 165 164-166 1/3
2.44 22:41 29 7:45 160 158-161 1240 164 164-164 1/1
2.50 23:11 29 7:46 162 161-163 1258 164 164-166 1/3
2.56 23:41 30 8:07 164 163-166 1332 163 162-164 1/0
2.63 24:12 31 8:12 164 163-166 1344 163 162-166 2/1
2.69 24:42 30 8:04 165 163-167 1330 163 162-166 2/0
2.75 25:11 30 7:52 165 164-166 1299 164 162-166 0/2
2.81 25:42 30 8:07 166 165-167 1347 163 162-166 2/1
2.88 26:12 30 7:55 166 165-167 1313 164 162-166 2/2
2.94 27:04 52 13:58 159 147-167 2222 126 116-164 3/1
3.00 27:42 38 10:10 144 139-150 1464 142 112-164 0/1
3.06 28:13 31 8:21 152 145-160 1269 164 162-166 1/4
3.13 28:44 30 8:03 162 159-164 1305 164 162-166 1/1
3.19 29:13 30 7:58 165 164-166 1314 165 164-166 1/2
3.25 29:46 33 8:44 164 163-166 1433 164 162-168 2/1
3.31 30:18 32 8:27 165 164-165 1393 163 158-164 1/2
3.38 30:49 31 8:16 166 163-168 1373 165 162-168 1/1
3.44 31:20 31 8:21 167 166-168 1394 166 164-168 1/1
3.50 31:51 31 8:09 167 166-168 1362 163 160-164 1/0
3.56 32:28 37 10:00 166 163-168 1660 161 114-172 2/2
3.63 32:57 29 7:38 168 166-169 1282 164 162-166 4/1
3.69 33:26 30 7:53 168 167-169 1324 164 162-164 1/3
3.75 33:58 32 8:27 168 167-169 1421 164 164-166 0/1
3.81 34:29 31 8:21 169 168-171 1410 165 164-168 1/2
3.88 34:55 25 6:43 169 169-171 1135 168 168-170 1/1
3.89 35:01 6 7:59 172 171-172 1372 167 164-168 0/0

Heart

152/172max
  • Show Beats/Mile

Elevation

Asc 30m, Range 14m, Flat prediction 33:50
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

158 (172 max) Stride Length: 117cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 83.5 164 3.6 29:06 8:20
Walk 14.4 116 0.3 5:10 16:44
Pause 2.1 - - 45 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:32 44.37% More
800m 3:50 7:42 51.05% More
1km 4:52 7:50 52.30% More
Mile 8:15 8:15 52.49% More
5k 26:51 8:39 54.83% More

Predictions

Dist Time Per Mile WAVA
1M 7:30 7:30 57.69
5km 26:22 8:29 55.85
5M 44:41 8:56 53.69
10km 56:51 9:09 52.70
10M 1:36:20 9:38 51.42
Half 2:09:57 9:55 50.05
20M 3:27:42 10:23 49.62
Mara 4:40:10 10:42 49.05

Bespoke Fields

Amend your bespoke fields
Injuries

Fetch Miles

8:53 Egham Hythe
8:44 Egham to Staines

Three Things You Saw Today

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