Sat 18th Sep 2021 at 8:50am by Tiggers mate Roo

Run > Intervals
  • Time
    1:43:40
  • Miles
    9.51
  • Min/mi
    10:54
  • Pacing
    33%
  • WAVA
    63.25
  • Stride(cm)
    85
  • Cals
    674
  • Watts
    189
  • Cadence
    174
  • BPM
    135
  • %MHR
    81.9
  • B/mi
    1473
  • Surface
    Road

Notes & Comments

On canal from KN,
2.5 ml mp (9:52 pace, felt ok but hr got too high > 153
6 x 3 mins, 9:02 av

2.25 ml, but needed to break and meant to be 2.5ml 10:12 pace, but again hr going too high)

Split Summary
===
1) 0.6m - 8:42(14:26/m) 102/113bpm [1472b/mi] 79/84rpm 140/239W 4.16/7.1mph
2) 0.45m - 5:30(12:14/m) 116/123bpm [1418b/mi] 84/86rpm 167/198W 4.91/5.61mph
3) 1m - 10:13(10:14/m) 134/143bpm [1371b/mi] 88/91rpm 200/249W 5.86/7.35mph
4) 1m - 10:10(10:10/m) 146/151bpm [1485b/mi] 88/91rpm 196/257W 5.9/7.1mph
5) 0.17m - 2:43(15:57/m) 117/125bpm [1867b/mi] 83/89rpm 137/222W 3.75/6.45mph
6) 0.32m - 3:00(9:26/m) 141/150bpm [1330b/mi] 90/91rpm 217/297W 6.36/8.68mph
7) 0.02m - 15(14:22/m) 120/123bpm [1724b/mi] 84/90rpm 151/235W 4.17/6.75mph
8) 0.33m - 3:01(9:03/m) 145/153bpm [1313b/mi] 90/91rpm 227/261W 6.63/7.36mph
9) 0.01m - 11(14:45/m) 114/119bpm [1682b/mi] 78/91rpm 166/224W 4.03/6.4mph
10) 0.33m - 3:01(9:03/m) 146/154bpm [1322b/mi] 91/92rpm 229/265W 6.63/7.61mph
11) 0.04m - 39(16:36/m) 124/151bpm [2059b/mi] 57/91rpm 124/243W 3.59/6.78mph
12) 0.37m - 3:19(8:59/m) 143/154bpm [1285b/mi] 90/94rpm 220/249W 6.67/7.14mph
13) 0.02m - 12(12:52/m) 118/119bpm [1519b/mi] 85/91rpm 146/246W 4.64/7.04mph
14) 0.34m - 3:06(9:00/m) 145/155bpm [1306b/mi] 91/93rpm 221/289W 6.66/8.32mph
15) 0.03m - 31(16:58/m) 106/114bpm [1799b/mi] 72/91rpm 126/209W 3.57/6.02mph
16) 0.34m - 3:02(9:02/m) 142/153bpm [1284b/mi] 90/91rpm 230/303W 6.63/8.57mph
17) 0.03m - 25(13:25/m) 117/150bpm [1569b/mi] 71/90rpm 163/282W 4.49/7.94mph
18) 0.03m - 29(14:58/m) 117/124bpm [1750b/mi] 72/88rpm 140/181W 3.98/5.38mph
19) 1.01m - 10:16(10:07/m) 148/152bpm [1498b/mi] 90/93rpm 211/258W 5.93/7.42mph
20) 0.02m - 15(14:22/m) 124/126bpm [1782b/mi] 87/87rpm 144/194W 4.18/5.55mph
21) 1.38m - 14:19(10:24/m) 146/155bpm [1518b/mi] 89/94rpm 199/251W 5.77/7.25mph
22) 1.65m - 20:48(12:34/m) 129/148bpm [1622b/mi] 86/91rpm 165/224W 4.77/6.27mph
23) 2.24m - 28:50(12:52/m) 128/134bpm [1648b/mi] 85/89rpm 159/196W 4.66/5.78mph
8:42 5:30 10:13 10:10 2:43 3:00 15 3:01 11 3:01 39 3:19 12 3:06 31 3:02 25 29 10:16 15 14:19 20:48 28:50

Pace

32% 15% 16% 15% 17% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 2:22 2:22 18:58 85 70-100 1612 143 62-164 116 66-146 0/3
0.25 4:20 1:58 15:44 109 100-112 1716 161 158-166 155 96-216 2/1
0.38 6:05 1:45 14:01 107 105-110 1500 164 162-164 151 94-182 3/0
0.50 7:46 1:41 13:28 107 103-110 1441 162 104-168 169 116-238 0/0
0.63 9:31 1:44 13:56 108 103-118 1505 164 146-168 120 72-182 1/0
0.75 11:02 1:31 12:05 121 118-123 1463 167 162-172 179 162-198 2/2
0.88 12:29 1:27 11:37 120 118-123 1395 168 166-172 179 156-196 0/0
1.00 15:29 3:00 23:57 109 94-121 2611 167 154-170 148 98-182 0/0
1.13 16:53 1:24 11:13 118 113-123 1324 172 166-178 180 154-212 0/0
1.25 18:12 1:20 10:38 130 124-134 1381 175 174-178 202 172-224 0/0
1.38 19:28 1:15 10:03 134 128-136 1346 176 174-178 208 148-248 0/0
1.50 20:40 1:12 9:38 136 135-137 1311 176 174-178 181 166-192 0/1
1.63 21:55 1:15 10:03 137 135-140 1376 177 174-182 207 188-216 1/0
1.75 23:11 1:15 10:02 139 129-143 1395 177 174-178 207 200-218 0/0
1.88 24:25 1:14 9:52 139 138-142 1371 176 174-180 211 194-230 0/0
2.00 25:42 1:18 10:22 142 140-143 1472 176 174-178 205 188-214 0/0
2.13 26:58 1:15 10:04 142 141-144 1429 176 172-180 208 180-240 0/0
2.25 28:18 1:20 10:39 144 142-145 1532 176 174-178 201 92-228 0/0
2.38 29:31 1:13 9:43 144 142-145 1400 176 174-178 217 188-236 0/0
2.50 30:49 1:19 10:31 145 136-148 1525 176 174-178 200 186-216 0/0
2.63 32:09 1:20 10:40 145 143-147 1545 176 174-178 181 136-228 0/0
2.75 33:28 1:19 10:29 148 146-149 1553 178 174-178 163 108-202 1/1
2.88 34:35 1:07 8:57 149 148-151 1332 178 174-182 223 196-256 0/2
3.00 36:01 1:26 11:28 150 148-151 1719 176 174-178 182 122-226 0/0
3.13 37:06 1:05 8:43 149 142-151 1299 176 174-178 219 176-282 0/0
3.25 38:19 1:13 9:43 151 150-152 1467 177 174-178 217 152-250 0/1
3.38 39:33 1:14 9:53 153 152-154 1512 178 172-182 214 204-238 0/0
3.50 40:48 1:15 10:00 152 144-153 1519 176 172-182 209 184-234 0/0
3.63 43:44 2:55 23:24 130 114-153 3042 170 160-178 168 88-230 0/2
3.75 46:35 2:52 22:52 116 108-124 2653 169 126-180 134 68-202 0/1
3.88 47:48 1:13 9:44 139 125-145 1354 180 176-182 229 198-296 2/2
4.00 48:56 1:08 9:02 146 143-148 1320 180 176-182 223 170-248 0/0
4.13 51:25 2:29 19:50 133 113-150 2638 179 140-182 201 36-242 0/0
4.25 52:35 1:10 9:16 145 137-151 1345 181 180-182 235 204-260 1/2
4.38 53:44 1:09 9:12 152 151-153 1400 181 178-182 232 214-242 1/0
4.50 57:18 3:34 28:34 132 104-153 3770 178 52-182 200 56-252 1/2
4.63 58:26 1:08 9:05 147 142-151 1336 182 180-184 241 218-264 1/0
4.75 59:45 1:19 10:31 152 148-154 1599 165 92-182 206 88-258 0/0
4.88 1:03:25 3:40 29:17 123 98-148 3602 159 86-182 179 88-244 0/0
5.00 1:04:34 1:09 9:12 148 141-151 1362 183 180-188 231 216-248 1/0
5.13 1:05:44 1:10 9:21 147 111-154 1376 179 84-182 215 84-246 7/8
5.25 1:09:04 3:21 26:46 133 118-145 3559 182 180-182 210 100-258 0/0
5.38 1:10:12 1:08 9:02 150 146-152 1354 182 182-186 230 188-248 1/0
5.50 1:14:29 4:17 34:16 136 96-155 4660 168 88-182 196 64-288 0/0
5.63 1:15:41 1:12 9:36 127 109-139 1219 180 178-182 210 164-262 0/0
5.75 1:16:53 1:12 9:38 146 140-150 1408 181 180-182 224 210-256 2/1
5.88 1:19:58 3:04 24:35 138 107-153 3393 162 88-182 213 80-302 0/0
6.00 1:21:16 1:18 10:23 127 112-139 1319 173 110-182 200 96-230 0/0
6.13 1:22:35 1:19 10:32 142 139-143 1496 180 178-186 204 180-216 2/1
6.25 1:23:45 1:10 9:23 144 142-146 1351 180 180-182 218 202-238 0/1
6.38 1:25:01 1:16 10:07 147 145-147 1488 180 176-182 211 202-218 0/0
6.50 1:26:18 1:17 10:19 149 148-151 1536 179 176-182 209 156-236 1/0
6.63 1:27:38 1:20 10:40 149 148-150 1589 180 176-182 198 136-228 0/0
6.75 1:28:50 1:12 9:36 151 150-152 1449 180 176-182 230 204-258 0/0
6.87 1:30:09 1:19 10:31 152 151-152 1598 178 174-182 197 136-250 0/0
7.00 1:31:28 1:18 10:28 152 151-152 1590 177 172-180 217 190-252 0/1
7.12 1:32:49 1:22 10:55 151 148-152 1648 176 174-178 168 142-194 0/0
7.25 1:35:33 2:44 21:52 134 122-149 2931 177 170-180 194 84-212 0/0
7.37 1:36:57 1:23 11:06 145 142-147 1609 175 172-178 183 126-204 0/0
7.50 1:38:16 1:20 10:38 146 145-148 1552 178 174-182 176 156-196 0/0
7.62 1:39:29 1:12 9:39 148 148-149 1428 177 174-178 219 148-250 0/0
7.75 1:40:46 1:17 10:20 151 149-152 1560 178 174-178 209 194-236 0/0
7.87 1:42:05 1:19 10:31 151 150-152 1589 176 174-178 195 188-206 0/1
8.00 1:43:23 1:18 10:27 152 149-155 1588 180 174-188 199 176-214 0/0
8.12 1:45:53 2:29 19:54 138 128-154 2745 178 170-182 210 112-224 0/0
8.25 1:50:03 4:10 33:23 128 109-148 4272 171 102-182 158 92-216 0/0
8.37 1:51:41 1:38 13:08 130 126-132 1707 171 170-176 163 156-174 1/0
8.50 1:53:16 1:34 12:33 132 130-134 1656 172 170-176 168 160-192 1/1
8.62 1:55:41 2:26 19:25 127 120-132 2467 171 136-176 153 76-172 0/0
8.75 1:57:14 1:33 12:20 127 122-131 1567 172 170-176 171 138-196 0/0
8.87 1:58:51 1:37 12:55 130 128-132 1679 171 170-172 163 144-180 4/1
9.00 2:01:10 2:19 18:34 126 118-131 2339 171 134-176 137 68-176 0/2
9.12 2:02:44 1:34 12:33 126 118-131 1582 171 170-172 161 132-176 0/1
9.25 2:04:21 1:37 12:53 131 129-132 1689 171 168-174 164 158-174 1/2
9.37 2:05:54 1:33 12:22 126 107-131 1559 168 60-172 154 124-172 0/2
9.49 2:07:52 1:58 16:30 129 124-134 2130 170 114-176 171 160-178 2/0

Heart

135/155max
  • Show Beats/Mile

Elevation

Asc 0m, Range 14m, Flat prediction 1:43:40
Elevation Graph
No climbs of at least 10 metres detected.

Power

189W (302 max)
Power Graph
Power Bands

Cadence

174 (188 max) Stride Length: 85cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.8 174 9.4 2:03:49 13:11
Walk 3.1 107 0.1 3:59 40:37
Still 0.1 - - 4 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:11 8:48 52.35% More
800m 4:45 9:32 58.89% More
1km 6:02 9:43 59.25% More
Mile 9:56 9:56 58.24% More
5k 34:24 11:04 58.79% More
5 miles 1:03:14 12:39 52.49% More
10k 1:18:26 12:37 53.13% More

Predictions

Dist Time Per Mile WAVA
1M 8:21 8:21 69.31
5km 29:40 9:33 68.16
5M 50:30 10:06 65.72
10km 1:04:24 10:22 64.70
10M 1:49:40 10:58 63.02
Half 2:28:19 11:19 61.08
20M 3:58:05 11:54 60.41
Mara 5:22:02 12:17 59.50

Bespoke Fields

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Stride length
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