Sat 18th Sep 2021 at 1:16pm by TeeBee

Run > Intervals
  • Time
    43:20
  • Miles
    3.78
  • Min/mi
    11:28
  • Pacing
    66%
  • WAVA
    47.53
  • Stride(cm)
    86
  • Cals
    406
  • Cadence
    163
  • BPM
    170
  • %MHR
    85.6
  • B/mi
    1943
  • Asc(m)
    163
  • Surface
    Road

Notes & Comments

1 comments
Running economy session
10 minutes easy running/10 x 20s hard effort off 2 minutes easy/10 minutes easy running

Good session - as with last week really happy with the consistency of split paces:
3.52; 3.53; 3.42; 3.50; 3.47; 3.53; 3.34; 3.46; 3.39; 3.45 (min/km)

Split Summary
===
1) 0.91m - 10:00(10:59/m) 154/170bpm [1691b/mi] 86cal 5.46/6.45mph

2) 0.05m - 20(6:15/m) 146/163bpm [911b/mi] 2cal 9.61/10.56mph
3) 0.15m - 2:00(13:23/m) 157/172bpm [2102b/mi] 17cal 4.48/10.5mph
4) 0.05m - 20(6:15/m) 165/173bpm [1032b/mi] 2cal 9.6/10.94mph
5) 0.17m - 2:00(11:51/m) 169/178bpm [2004b/mi] 19cal 5.06/10.94mph
6) 0.06m - 20(5:59/m) 174/178bpm [1040b/mi] 3cal 10.04/10.58mph
7) 0.16m - 2:00(12:17/m) 166/178bpm [2038b/mi] 18cal 4.89/10.54mph
8) 0.05m - 20(6:10/m) 172/175bpm [1062b/mi] 3cal 9.72/10.4mph
9) 0.15m - 2:00(13:07/m) 174/184bpm [2281b/mi] 19cal 4.58/10.44mph
10) 0.05m - 20(6:05/m) 172/175bpm [1047b/mi] 3cal 9.85/10.77mph
11) 0.15m - 2:00(13:12/m) 173/181bpm [2283b/mi] 19cal 4.55/10.18mph
12) 0.05m - 20(6:16/m) 183/189bpm [1148b/mi] 3cal 9.57/10.12mph
13) 0.16m - 2:00(12:45/m) 180/193bpm [2294b/mi] 20cal 4.71/10.14mph
14) 0.06m - 20(5:46/m) 185/191bpm [1066b/mi] 3cal 10.42/10.65mph
15) 0.16m - 2:00(12:49/m) 180/189bpm [2306b/mi] 20cal 4.68/10.73mph
16) 0.05m - 20(6:04/m) 186/190bpm [1130b/mi] 3cal 9.88/10.67mph
17) 0.15m - 2:00(13:27/m) 177/190bpm [2380b/mi] 20cal 4.46/10.42mph
18) 0.06m - 20(5:53/m) 186/193bpm [1094b/mi] 3cal 10.2/10.87mph
19) 0.15m - 2:00(13:18/m) 180/193bpm [2393b/mi] 20cal 4.51/10.54mph
20) 0.06m - 20(6:03/m) 182/189bpm [1102b/mi] 3cal 9.91/9.96mph
21) 0.12m - 2:00(17:15/m) 176/194bpm [3035b/mi] 20cal 3.48/10.1mph

22) 0.8m - 10:00(12:26/m) 178/190bpm [2215b/mi] 100cal 4.82/5.7mph
10:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 10:00
LindsD
Well done x

Pace

66% 11% 10% 2% 5% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 52 52 13:50 115 96-132 1592 169 168-172 1/1
0.13 1:35 43 11:30 141 136-146 1622 169 166-170 1/0
0.19 2:21 46 12:13 148 146-150 1808 169 168-170 1/2
0.25 3:06 45 12:00 147 143-150 1764 167 166-168 1/1
0.31 3:49 43 11:25 153 150-156 1748 168 168-168 2/1
0.38 4:30 41 10:54 160 154-167 1745 168 166-170 1/1
0.44 5:09 40 10:39 160 157-166 1703 168 166-170 3/0
0.50 5:52 42 11:20 164 160-167 1857 169 168-170 1/0
0.56 6:32 40 10:48 167 163-170 1803 167 166-168 2/0
0.63 7:12 39 10:25 168 167-170 1751 168 166-168 2/0
0.69 7:48 37 9:49 167 166-168 1640 169 168-170 0/2
0.75 8:25 36 9:39 167 164-170 1611 169 168-170 0/3
0.81 9:09 45 +6 11:58 162 160-164 1938 163 120-170 0/2
0.88 9:45 36 9:33 163 161-164 1557 168 168-170 0/1
0.94 11:56 2:11 +1:54 34:54 145 135-161 5061 165 108-192 0/1
1.00 12:50 54 14:29 161 148-171 2331 172 112-192 0/0
1.06 13:41 51 13:31 153 147-161 2067 151 116-170 1/0
1.13 14:25 44 11:37 157 152-162 1824 168 166-170 0/1
1.19 15:00 36 9:30 171 164-176 1624 175 106-196 1/1
1.25 15:42 42 11:04 168 164-177 1861 162 106-170 1/0
1.31 16:24 42 11:09 165 164-166 1839 168 166-170 0/1
1.38 16:53 30 7:54 172 168-177 1359 175 168-192 0/1
1.44 17:44 51 13:29 170 163-177 2292 138 104-192 1/1
1.50 18:25 41 10:57 163 160-164 1785 168 168-168 1/0
1.56 19:02 37 9:54 167 165-169 1654 173 168-192 0/1
1.63 19:30 28 7:31 177 172-181 1329 192 192-192 1/1
1.69 20:23 53 14:04 171 162-182 2406 146 106-170 1/0
1.75 21:07 44 11:47 171 167-176 2016 165 160-168 1/1
1.81 21:38 31 8:09 170 168-175 1385 181 158-204 1/1
1.88 22:36 58 15:27 174 167-180 2689 141 98-188 1/0
1.94 23:19 43 11:36 173 166-181 2007 168 166-170 1/1
2.00 23:52 32 8:38 178 174-185 1537 177 168-192 0/1
2.06 24:42 50 13:20 182 177-189 2427 142 102-192 1/0
2.13 25:23 41 11:04 179 166-193 1980 168 168-172 1/1
2.19 26:03 40 10:39 180 175-190 1918 170 166-188 0/1
2.25 26:38 35 9:23 186 184-191 1745 178 104-192 1/1
2.31 27:26 48 12:46 178 172-182 2273 131 98-170 1/0
2.38 28:09 43 11:27 182 175-187 2084 169 168-170 0/1
2.44 28:36 27 7:10 186 182-190 1333 187 170-196 1/0
2.50 29:33 57 15:11 180 169-190 2732 149 98-192 1/0
2.56 30:17 44 11:49 173 165-180 2045 167 160-170 1/1
2.63 30:49 32 8:30 180 172-190 1530 179 168-198 1/1
2.69 31:40 51 13:43 187 179-193 2564 138 100-196 1/0
2.75 32:23 43 11:30 175 171-179 2012 163 112-172 0/1
2.81 33:03 39 10:30 174 170-180 1826 163 158-168 0/1
2.88 33:39 36 9:35 189 180-194 1810 162 106-168 1/0
2.94 34:41 1:02 16:38 175 166-184 2912 107 104-112 0/1
3.00 35:41 1:00 15:58 162 157-165 2586 144 112-172 1/0
3.06 36:26 45 12:06 179 165-188 2166 168 166-170 1/0
3.13 37:16 50 13:18 181 179-184 2406 168 168-168 2/2
3.19 38:03 47 12:29 175 174-177 2184 168 166-170 0/0
3.25 38:52 49 13:04 175 174-177 2288 166 162-170 1/1
3.31 39:40 48 12:49 176 175-177 2255 169 168-170 1/1
3.38 40:44 1:04 17:06 176 168-180 3008 132 108-170 1/1
3.44 41:29 45 11:54 174 163-185 2072 160 112-170 1/1
3.50 42:10 42 11:05 183 173-189 2030 168 166-170 0/1
3.56 42:53 43 11:24 186 183-189 2121 168 168-170 1/1
3.63 43:35 42 11:11 182 180-183 2034 168 166-170 1/0
3.69 44:21 46 12:17 179 177-180 2197 169 168-170 0/1
3.75 45:04 43 11:23 182 179-183 2072 168 166-170 1/0
3.78 45:20 16 9:59 183 182-184 1828 167 166-168 1/0

Heart

170/194max
  • Show Beats/Mile

Elevation

Asc 163m, Range 11m, Flat prediction 43:20
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

163 (204 max) Stride Length: 86cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 78.0 171 3.4 35:23 10:29
Walk 21.8 108 0.4 9:53 24:44
Still 0.1 - - 4 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:26 9:48 40.55% More
800m 4:59 10:02 43.54% More
1km 6:31 10:30 43.38% More
Mile 10:44 10:44 44.95% More
5k 36:55 11:53 45.64% More

Predictions

Dist Time Per Mile WAVA
1M 10:17 10:17 46.90
5km 35:03 11:17 48.08
5M 58:39 11:44 46.92
10km 1:14:11 11:56 46.46
10M 2:04:08 12:25 45.77
Half 2:46:14 12:41 44.65
20M 4:22:43 13:08 44.49
Mara 5:51:51 13:26 44.01
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