Mon 20th Sep 2021 at 7:08am by Richard-M

Run > Intervals
  • Time
    1:00:55
  • Miles
    6.85
  • Min/mi
    8:54
  • Pacing
    82%
  • WAVA
    54.58
  • Stride(cm)
    115
  • Cals
    770
  • Cadence
    157
  • BPM
    140
  • %MHR
    82.4
  • B/mi
    1245
  • Asc(m)
    53
  • Surface
    Road

Notes & Comments

Run: increasing intervals... getting a bit better ☀️
1min walk, 1,2,3,4 min run, 3x1k, 2k, 3k with 1 min walk breaks.
Clear sky, 12°C, Feels like 11°C, Humidity 89%, Wind 9km/h from NW
Split Summary
===
1) 0.11km - 1:04(9:35/km) 85/91bpm [814b/km] 6cal 6.26/6.85kmph
2) 0.2km - 1:00(4:59/km) 113/129bpm [564b/km] 9cal 12.02/12.5kmph
3) 0.11km - 1:00(8:56/km) 113/132bpm [1010b/km] 9cal 6.71/12.33kmph
4) 0.39km - 2:01(5:06/km) 129/140bpm [657b/km] 24cal 11.77/12.63kmph
5) 0.11km - 59(9:15/km) 118/139bpm [1091b/km] 9cal 6.49/11.72kmph
6) 0.6km - 3:01(5:01/km) 135/146bpm [676b/km] 38cal 11.98/12.53kmph
7) 0.11km - 58(9:11/km) 122/146bpm [1121b/km] 9cal 6.53/12.16kmph
8) 0.8km - 4:00(5:02/km) 139/148bpm [700b/km] 52cal 11.91/12.73kmph
9) 0.1km - 1:00(9:52/km) 123/142bpm [1213b/km] 9cal 6.08/12.23kmph
10) 1km - 4:58(4:58/km) 141/149bpm [700b/km] 65cal 12.08/12.46kmph
11) 0.11km - 1:02(9:43/km) 129/148bpm [1254b/km] 10cal 6.17/12.02kmph
12) 1km - 5:06(5:06/km) 142/148bpm [723b/km] 67cal 11.78/12.8kmph
13) 0.1km - 54(8:50/km) 131/147bpm [1157b/km] 9cal 6.79/11.62kmph
14) 1km - 5:19(5:19/km) 142/147bpm [754b/km] 69cal 11.3/12.5kmph
15) 0.07km - 41(10:00/km) 135/146bpm [1350b/km] 8cal 6/11.66kmph
16) 1km - 5:11(5:11/km) 144/149bpm [747b/km] 68cal 11.56/13.23kmph
17) 1km - 5:11(5:11/km) 149/151bpm [773b/km] 73cal 11.56/12.26kmph
18) 0.13km - 1:08(9:03/km) 132/150bpm [1194b/km] 11cal 6.63/11.89kmph
19) 0.08km - 26(5:21/km) 128/136bpm [684b/km] 3cal 11.23/12.46kmph
20) 1km - 5:12(5:12/km) 149/153bpm [775b/km] 72cal 11.54/12.29kmph
21) 1km - 5:19(5:19/km) 149/151bpm [792b/km] 74cal 11.28/11.79kmph
22) 1km - 5:18(5:18/km) 151/155bpm [800b/km] 75cal 11.32/11.76kmph
23) 0.01km - 5(5:58/km) 154/155bpm [918b/km] 1cal 10.06/11.52kmph
24) 0km - 1(7:01/km) 154/154bpm [1080b/km] 8.55/11.39kmph
1:04 1:00 1:00 2:01 59 3:01 58 4:00 1:00 4:58 1:02 5:06 54 5:19 41 5:11 5:11 1:08 26 5:12 5:19 5:18 5 1
Pin Map
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0mi in 0

Pace

17% 17% 60% 5% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 58 58 15:31 85 79-88 1318 118 110-122 2/1
0.13 1:30 32 8:34 101 88-115 866 154 122-166 1/2
0.19 2:00 29 7:47 123 115-128 958 166 164-170 1/0
0.25 2:50 51 13:31 117 94-132 1582 123 116-170 0/2
0.31 3:28 38 10:02 105 94-118 1054 145 120-164 0/2
0.38 3:59 31 8:13 128 119-136 1052 167 164-168 3/0
0.44 4:30 31 8:15 136 135-137 1122 165 164-166 1/1
0.50 4:59 30 7:53 138 136-140 1087 165 164-168 1/1
0.56 5:54 54 14:30 121 102-140 1754 119 90-168 2/2
0.63 6:27 34 9:00 112 102-126 1008 150 122-170 1/3
0.69 6:56 29 7:45 131 123-135 1016 167 164-172 2/1
0.75 7:28 32 8:26 137 135-139 1154 163 162-164 1/2
0.81 7:59 31 8:12 139 137-142 1140 163 162-164 1/1
0.88 8:28 30 7:55 141 136-143 1115 164 162-170 1/0
0.94 8:58 30 7:57 142 141-145 1129 171 168-174 1/0
1.00 9:49 51 13:30 128 109-146 1727 124 112-170 1/3
1.06 10:26 37 9:52 114 106-126 1124 144 118-166 1/3
1.13 10:58 32 8:28 132 126-137 1118 165 164-168 1/2
1.19 11:30 32 8:36 140 137-142 1204 165 164-166 2/0
1.25 11:58 28 7:29 143 142-144 1071 166 164-170 2/1
1.31 12:26 28 7:35 143 142-144 1083 165 164-166 1/0
1.38 12:58 32 8:31 144 143-145 1226 164 162-164 0/1
1.44 13:28 30 8:00 144 142-145 1152 162 160-164 1/1
1.50 13:58 30 7:53 144 142-148 1135 162 162-164 1/2
1.56 14:54 56 14:55 126 110-143 1880 122 108-164 2/1
1.63 15:29 35 9:23 118 109-129 1107 146 116-164 0/5
1.69 15:59 30 8:00 130 125-137 1040 164 164-166 1/3
1.75 16:29 30 8:02 142 137-145 1142 165 162-166 3/1
1.81 16:58 29 7:48 144 144-145 1124 162 162-164 2/2
1.88 17:29 31 8:18 145 143-146 1203 162 162-164 1/1
1.94 17:59 29 7:49 143 142-145 1118 162 160-162 1/2
2.00 18:28 29 7:50 145 144-146 1136 162 162-164 1/1
2.06 18:59 31 8:10 145 144-147 1184 163 162-164 1/1
2.13 19:29 30 8:03 147 146-148 1183 162 162-162 1/1
2.19 19:58 29 7:48 147 146-149 1147 163 162-164 1/2
2.25 20:54 56 14:53 131 114-148 1950 123 114-162 1/2
2.31 21:29 35 9:20 121 112-132 1128 148 116-164 0/5
2.38 21:58 29 7:49 134 131-136 1047 163 162-164 1/1
2.44 22:29 31 8:15 142 136-144 1171 163 162-164 3/1
2.50 22:58 29 7:47 144 143-145 1120 164 164-164 1/0
2.56 23:31 32 8:38 145 144-145 1251 163 162-164 1/0
2.63 24:01 31 8:09 146 145-147 1191 162 162-162 1/3
2.69 24:33 31 8:23 146 146-147 1224 162 160-162 1/2
2.75 25:04 32 8:26 146 145-147 1231 164 162-166 2/1
2.81 25:35 31 8:16 146 144-147 1208 163 162-164 0/2
2.88 26:06 30 8:04 147 146-148 1186 165 160-170 2/2
2.94 26:57 51 13:42 134 117-147 1835 125 112-170 1/1
3.00 27:30 33 8:49 123 115-131 1085 150 118-164 0/5
3.06 28:02 32 8:26 137 131-141 1156 163 162-164 4/2
3.13 28:33 32 8:28 142 140-145 1202 172 164-180 2/0
3.19 29:07 33 8:55 145 144-146 1294 167 166-170 0/2
3.25 29:39 32 8:29 144 143-146 1221 165 164-166 2/1
3.31 30:08 29 7:46 145 144-146 1125 165 164-166 1/1
3.38 30:46 39 10:18 144 142-145 1483 164 162-166 1/2
3.44 31:19 32 8:36 144 141-145 1238 164 162-166 1/1
3.50 31:50 31 8:16 144 141-145 1190 166 164-168 1/1
3.56 32:20 30 8:02 146 145-147 1174 165 164-166 1/2
3.63 33:11 51 13:36 133 120-146 1810 126 114-166 1/1
3.69 33:41 30 8:01 134 128-139 1075 163 160-164 2/3
3.75 34:11 30 7:56 142 139-143 1127 164 162-164 2/2
3.81 34:43 32 8:31 144 143-145 1226 163 162-166 2/1
3.88 35:17 34 9:04 145 144-147 1316 167 164-168 1/1
3.94 35:51 35 9:15 147 146-148 1360 167 164-168 2/1
4.00 36:26 34 9:10 147 146-148 1348 165 164-166 1/1
4.06 37:01 35 9:17 148 147-149 1375 164 162-166 1/1
4.13 37:25 24 6:23 147 147-148 939 164 162-164 2/1
4.19 37:54 29 7:44 146 145-147 1129 165 162-166 1/1
4.25 38:24 30 8:07 147 146-148 1192 166 164-166 1/1
4.31 38:56 32 8:29 148 147-149 1255 165 164-168 0/2
4.38 39:29 33 8:45 149 148-150 1304 163 162-164 1/1
4.44 39:58 29 7:44 150 149-151 1159 164 162-166 2/1
4.50 40:31 33 8:51 147 142-151 1302 163 162-166 0/1
4.56 41:02 31 8:23 149 148-150 1248 164 162-166 1/1
4.62 41:34 32 8:34 150 149-151 1285 165 162-166 2/1
4.69 42:05 31 8:13 150 149-151 1232 164 164-166 2/1
4.75 42:37 32 8:34 150 149-151 1284 163 162-164 1/1
4.81 43:07 30 8:02 151 150-151 1213 163 162-166 1/1
4.87 43:45 38 10:09 147 139-151 1492 145 114-164 1/1
4.94 44:38 53 14:00 125 119-139 1751 120 114-160 1/3
5.00 45:08 31 8:09 133 121-139 1083 163 162-164 3/0
5.06 45:38 29 7:50 143 139-147 1121 164 162-168 1/3
5.12 46:12 34 9:01 149 147-151 1345 164 162-166 2/1
5.19 46:43 32 8:28 150 148-152 1271 162 160-164 2/1
5.25 47:14 31 8:15 149 148-150 1230 161 160-162 2/2
5.31 47:48 34 8:58 148 147-149 1326 161 160-162 1/2
5.38 48:19 31 8:15 149 147-151 1228 162 160-164 2/0
5.44 48:47 28 7:30 152 151-153 1141 164 162-166 1/1
5.50 49:18 31 8:08 152 150-152 1236 163 162-164 1/2
5.56 49:51 33 8:56 150 149-151 1339 162 160-162 1/1
5.63 50:22 31 8:11 149 148-150 1219 163 162-166 0/1
5.69 50:53 31 8:17 149 148-150 1233 163 162-166 1/2
5.75 51:26 33 8:48 149 148-151 1311 163 162-164 1/2
5.81 51:59 34 8:58 146 140-149 1308 166 162-168 2/1
5.88 52:30 31 8:12 149 148-150 1221 167 164-170 1/1
5.94 53:03 33 8:54 149 147-150 1326 164 162-166 1/2
6.00 53:38 35 9:20 149 148-150 1390 164 162-166 2/1
6.06 54:10 31 8:19 149 148-150 1240 164 162-164 2/1
6.13 54:40 31 8:11 149 148-150 1219 162 158-164 2/0
6.19 55:12 32 8:29 149 149-150 1264 162 160-164 1/1
6.25 55:45 33 8:47 149 148-151 1309 162 160-164 1/2
6.31 56:23 38 10:02 151 150-152 1515 163 162-164 1/1
6.38 56:53 30 7:59 150 149-151 1198 162 160-164 0/2
6.44 57:22 29 7:52 150 149-151 1179 162 162-164 1/0
6.50 57:53 31 8:19 151 151-152 1257 165 162-166 1/2
6.56 58:25 32 8:30 150 150-151 1275 165 162-166 1/1
6.63 58:56 31 8:19 151 150-152 1257 164 162-168 0/1
6.69 59:31 35 9:21 152 151-153 1422 167 166-168 3/0
6.75 1:00:00 28 7:33 151 148-154 1140 166 164-166 2/2
6.81 1:00:33 33 8:53 154 153-154 1368 165 164-166 0/1
6.85 1:00:55 22 8:58 154 153-155 1380 165 156-166 1/1

Heart

140/155max
  • Show Beats/Mile

Elevation

Asc 53m, Range 18m, Flat prediction 1:00:55
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

157 (180 max) Stride Length: 115cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 85.9 163 6.3 52:21 8:19
Walk 14.1 116 0.6 8:34 15:15

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:51 7:26 44.99% More
800m 3:57 7:58 49.40% More
1km 4:57 7:58 51.40% More
Mile 8:22 8:22 51.75% More
5k 26:40 8:35 55.24% More
5 miles 43:25 8:41 55.24% More
10k 54:16 8:44 55.21% More

Predictions

Dist Time Per Mile WAVA
1M 7:13 7:13 59.96
5km 25:22 8:10 58.05
5M 42:58 8:36 55.83
10km 54:41 8:48 54.79
10M 1:32:39 9:16 53.47
Half 2:04:58 9:32 52.05
20M 3:19:45 9:59 51.60
Mara 4:29:26 10:17 51.01

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