Wed 15th Sep 2021 at 6:43pm by McGettingThere

Run > Intervals
  • Time
    35:19
  • Miles
    3.69
  • Min/mi
    9:34
  • Pacing
    35%
  • WAVA
    49.42
  • Stride(cm)
    88
  • Cals
    365
  • Cadence
    192
  • BPM
    146
  • %MHR
    82.2
  • B/mi
    1400
  • Asc(m)
    13
  • Surface
    Road

Notes & Comments

Dam Wall Session
16 x 70s (managed 350's except for 13/14 which were 320) off 60s
Felt good today - just backed off a little on the second to last as calves and achilles were getting a little tight. Ended up pushing the last 2.

Split Summary
===
1) 0.21m - 1:12(5:34/m) 126/137bpm [701b/mi] 9cal
2) 0.02m - 1:01(56:38/m) 140/147bpm [7929b/mi] 11cal
3) 0.21m - 1:11(5:32/m) 144/158bpm [796b/mi] 13cal
4) 0.02m - 58(1:02:23/m) 142/154bpm [8858b/mi] 10cal
5) 0.21m - 1:10(5:29/m) 139/148bpm [761b/mi] 12cal
6) 0.02m - 1:00(51:58/m) 138/144bpm [7170b/mi] 10cal
7) 0.21m - 1:10(5:27/m) 139/150bpm [758b/mi] 11cal
8) 0.02m - 1:00(42:50/m) 143/150bpm [6125b/mi] 10cal
9) 0.21m - 1:11(5:32/m) 147/156bpm [813b/mi] 13cal
10) 0.02m - 1:01(47:49/m) 142/152bpm [6789b/mi] 10cal
11) 0.21m - 1:09(5:24/m) 146/157bpm [787b/mi] 12cal
12) 0.02m - 1:06(1:04:59/m) 146/156bpm [9487b/mi] 12cal
13) 0.21m - 1:13(5:40/m) 148/158bpm [839b/mi] 13cal
14) 0.02m - 1:00(52:34/m) 148/154bpm [7779b/mi] 11cal
15) 0.21m - 1:12(5:37/m) 148/156bpm [830b/mi] 12cal
16) 0.02m - 59(57:53/m) 143/154bpm [8277b/mi] 10cal
17) 0.22m - 1:12(5:32/m) 147/156bpm [813b/mi] 12cal
18) 0.02m - 1:01(53:53/m) 148/158bpm [7974b/mi] 11cal
19) 0.22m - 1:10(5:24/m) 147/157bpm [794b/mi] 12cal
20) 0.01m - 1:02(1:17:54/m) 147/158bpm [11451b/mi] 10cal
21) 0.22m - 1:13(5:36/m) 151/165bpm [846b/mi] 13cal
22) 0.02m - 1:03(42:42/m) 155/164bpm [6619b/mi] 12cal
23) 0.21m - 1:09(5:23/m) 155/165bpm [836b/mi] 13cal
24) 0.02m - 1:01(1:04:49/m) 153/163bpm [9916b/mi] 11cal
25) 0.2m - 1:10(5:52/m) 153/161bpm [898b/mi] 13cal
26) 0.02m - 1:01(58:46/m) 149/159bpm [8756b/mi] 10cal
27) 0.19m - 1:11(6:07/m) 147/158bpm [898b/mi] 11cal
28) 0.02m - 1:06(1:02:33/m) 151/161bpm [9445b/mi] 12cal
29) 0.21m - 1:11(5:35/m) 153/173bpm [854b/mi] 12cal
30) 0.02m - 1:00(49:46/m) 161/173bpm [8013b/mi] 12cal
31) 0.21m - 1:05(5:07/m) 146/157bpm [746b/mi] 10cal
32) 0.02m - 1:12(1:03:04/m) 150/157bpm [9459b/mi] 12cal
1:12 1:01 1:11 58 1:10 1:00 1:10 1:00 1:11 1:01 1:09 1:06 1:13 1:00 1:12 59 1:12 1:01 1:10 1:02 1:13 1:03 1:09 1:01 1:10 1:01 1:11 1:06 1:11 1:00 1:05 1:12

Pace

26% 3% 71%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 20 20 5:26 115 111-121 625 194 190-198 0/1
0.13 41 20 5:23 129 124-131 694 195 194-196 1/1
0.19 1:02 21 5:38 133 128-135 750 193 190-194 1/0
0.25 2:14 1:12 19:17 138 130-147 2661 195 194-202 0/1
0.31 2:38 24 6:26 134 126-143 862 198 196-200 0/0
0.38 2:58 20 5:24 150 143-157 809 199 198-200 1/1
0.44 3:20 21 5:41 153 151-158 870 193 190-200 1/1
0.50 4:29 1:09 18:23 138 126-153 2537 188 170-202 1/1
0.56 4:53 25 6:35 139 131-146 915 197 196-198 1/1
0.63 5:14 21 5:37 144 141-148 809 198 196-200 0/1
0.69 6:00 46 12:10 141 136-146 1716 186 104-200 0/1
0.75 6:50 50 13:15 132 125-138 1749 197 192-202 2/2
0.81 7:10 20 5:17 137 129-142 723 198 196-200 1/0
0.88 7:29 20 5:16 143 141-145 754 197 196-198 1/1
0.94 8:43 1:14 19:36 144 135-150 2823 191 180-196 0/0
1.00 9:04 21 5:34 139 134-148 773 197 196-200 1/1
1.06 9:24 20 5:28 151 149-154 824 195 192-196 1/1
1.13 9:45 21 5:33 153 150-154 849 192 190-192 0/1
1.19 11:00 1:15 19:54 143 134-154 2845 186 156-196 1/1
1.25 11:19 20 5:18 141 132-149 746 192 190-196 1/2
1.31 11:40 20 5:22 151 149-152 811 192 192-192 1/1
1.38 12:00 20 5:23 154 152-157 829 192 190-192 1/1
1.44 13:15 1:15 19:56 143 130-156 2851 191 188-192 1/1
1.50 13:41 27 7:06 146 140-152 1036 189 188-190 1/2
1.56 14:03 21 5:42 155 152-158 884 189 188-190 1/1
1.63 14:48 45 12:03 152 146-156 1833 186 158-190 0/1
1.69 15:37 49 13:11 142 134-149 1872 192 190-192 0/1
1.75 16:00 23 6:09 151 145-154 930 191 190-192 2/2
1.81 16:22 21 5:40 154 152-156 874 191 190-192 0/1
1.88 17:33 1:11 18:57 143 128-154 2711 191 178-198 2/1
1.94 17:58 26 6:53 140 129-148 964 197 196-198 1/1
2.00 18:19 20 5:24 153 149-155 825 197 196-198 1/1
2.06 18:39 20 5:25 153 151-154 829 197 196-198 0/0
2.13 19:48 1:09 18:20 146 131-158 2677 180 92-198 1/2
2.19 20:14 27 7:06 142 132-151 1008 198 196-200 3/3
2.25 20:35 21 5:29 155 152-157 849 198 198-200 1/1
2.31 20:55 20 5:27 157 156-157 857 196 196-198 1/1
2.38 22:14 1:19 20:57 140 127-156 2933 193 190-196 2/2
2.44 22:35 21 5:37 151 139-161 848 194 190-196 1/1
2.50 22:55 20 5:27 164 163-164 894 197 196-198 1/3
2.56 24:04 1:08 18:16 158 147-164 2886 194 180-198 4/2
2.63 24:30 26 7:00 144 140-150 1008 195 190-198 0/0
2.69 24:51 21 5:32 158 152-162 874 193 192-196 1/0
2.75 25:11 20 5:27 162 161-163 883 195 192-196 1/1
2.81 26:29 1:18 20:45 152 140-164 3155 187 176-196 2/2
2.88 26:51 22 5:52 150 139-156 879 190 188-192 2/2
2.94 27:13 21 5:43 158 156-159 903 190 190-190 1/1
3.00 27:38 25 6:38 159 157-161 1056 189 188-190 0/1
3.06 28:53 1:15 20:06 143 132-157 2874 172 96-190 2/1
3.13 29:15 22 5:50 146 137-152 851 187 186-190 1/0
3.19 29:38 23 6:08 157 152-158 963 185 182-186 1/1
3.25 30:56 1:19 20:57 148 136-160 3100 171 116-196 0/1
3.31 31:21 25 6:35 141 134-150 929 192 192-192 2/0
3.38 31:42 21 5:33 161 151-170 892 191 190-192 1/0
3.44 32:03 21 5:38 171 170-173 963 192 190-192 0/0
3.50 33:13 1:10 18:34 153 130-172 2840 190 146-198 0/2
3.56 33:35 22 5:53 143 130-154 841 200 198-202 3/4
3.63 33:54 19 5:07 153 151-156 784 198 198-198 2/1
3.69 35:20 1:26 23:16 150 141-157 3490 198 196-200 0/1

Heart

146/173max
  • Show Beats/Mile

Elevation

Asc 13m, Range 5m, Flat prediction 35:19
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

192 (202 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 82.5 193 3.7 29:09 7:56
Walk 1.4 111 0 29 50:50
Still 16.1 - - 5:42 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:38 38.47% More
800m 4:26 8:56 43.69% More
1km 5:06 8:13 49.46% More
Mile 8:58 8:58 47.89% More
5k 29:06 9:22 50.19% More

Predictions

Dist Time Per Mile WAVA
1M 7:52 7:52 54.57
5km 28:59 9:20 50.40
5M 50:05 10:01 47.50
10km 1:04:19 10:21 46.19
10M 1:51:11 11:07 44.17
Half 2:31:40 11:35 42.51
20M 4:06:46 12:20 41.41
Mara 5:36:39 12:51 40.47
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