Thu 23rd Sep 2021 at 6:43pm by Runningbug

Run > Intervals
  • Time
    36:37
  • Miles
    4.21
  • Min/mi
    8:42
  • Pacing
    81%
  • WAVA
    58.89
  • Stride(cm)
    103
  • Cals
    529
  • Cadence
    180
  • BPM
    140
  • %MHR
    87.6
  • B/mi
    1219
  • Asc(m)
    158
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

3 mins quick 2 mins jog back to John all way round

Boaby ran 4.65 miles John 3.8

Split Summary
===
1) 1m - 8:59(8:59/m) 134/145bpm [1204b/mi] 123cal 6.68/9.81mph
2) 1m - 8:35(8:35/m) 140/153bpm [1203b/mi] 123cal 6.98/10.37mph
3) 1m - 8:53(8:53/m) 143/153bpm [1271b/mi] 131cal 6.75/8.35mph
4) 1m - 8:41(8:41/m) 145/155bpm [1259b/mi] 130cal 6.91/8.66mph
5) 0.21m - 1:28(7:06/m) 148/153bpm [1050b/mi] 22cal 8.46/8.64mph
8:59 8:35 8:53 8:41 1:28

Pace

22% 7% 1% 4% 23% 41%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 31 31 +5 8:14 99 69-119 815 194 188-200 0/0
0.13 1:00 29 7:41 125 122-130 961 187 184-190 0/0
0.19 1:29 29 7:50 138 134-140 1082 183 180-186 1/0
0.25 1:57 28 7:25 140 139-142 1039 181 180-182 0/4
0.31 2:26 29 7:51 141 141-141 1108 180 178-180 3/4
0.38 2:57 30 8:08 142 141-143 1154 178 176-180 3/0
0.44 3:39 42 11:15 140 136-144 1574 169 164-176 0/4
0.50 4:28 49 12:59 134 132-136 1741 165 164-166 0/3
0.56 5:11 44 11:36 127 124-131 1473 166 166-166 3/0
0.63 5:51 40 10:35 127 124-132 1344 177 176-178 12/0
0.69 6:17 27 7:04 135 134-138 955 178 178-178 2/6
0.75 6:44 27 7:12 139 138-140 1002 180 178-182 7/0
0.81 7:12 28 7:26 139 138-139 1034 181 180-182 9/4
0.88 7:44 32 8:25 141 139-143 1186 181 178-182 0/11
0.94 8:17 33 8:43 144 142-145 1256 176 166-180 0/5
1.00 9:03 47 12:24 135 131-140 1674 166 164-168 7/0
1.06 9:51 47 12:39 132 131-132 1671 166 164-168 0/11
1.13 10:25 35 9:15 135 132-140 1248 178 166-182 9/0
1.19 10:56 31 8:12 145 143-147 1189 182 180-182 12/1
1.25 11:28 32 8:32 148 147-149 1262 181 180-182 6/1
1.31 11:56 28 7:29 149 149-150 1115 183 180-186 6/0
1.38 12:24 28 7:25 149 148-149 1104 186 186-186 0/10
1.44 12:51 27 7:18 149 149-149 1087 185 184-186 0/4
1.50 13:29 37 10:00 145 140-148 1449 172 164-182 1/1
1.56 14:10 42 11:05 133 127-138 1473 167 164-170 0/1
1.63 14:49 39 10:17 123 120-126 1265 169 168-170 0/3
1.69 15:17 29 7:36 124 120-130 943 184 170-204 0/3
1.75 15:44 27 7:13 137 133-140 988 191 188-194 1/3
1.81 16:12 28 7:25 145 142-147 1076 187 186-188 3/1
1.88 16:41 29 7:36 150 149-150 1141 186 184-186 2/0
1.94 17:10 29 7:42 149 148-150 1146 184 184-186 0/6
2.00 17:39 29 7:45 153 152-153 1186 184 184-184 9/3
2.06 18:11 32 8:35 152 151-152 1305 181 174-186 1/3
2.13 18:54 43 11:26 143 137-149 1636 166 164-168 0/5
2.19 19:36 43 11:24 134 130-137 1528 170 170-172 1/1
2.25 20:10 34 8:57 131 130-135 1173 177 172-192 6/0
2.31 20:39 29 7:37 141 138-142 1074 190 188-190 1/2
2.38 21:07 28 7:33 145 143-147 1094 188 188-190 1/1
2.44 21:35 28 7:22 149 148-150 1099 188 186-190 5/3
2.50 22:03 28 7:36 150 149-151 1139 188 186-188 1/2
2.56 22:32 29 7:49 151 150-152 1180 187 186-188 2/2
2.63 23:02 30 7:53 153 152-153 1207 188 186-190 1/4
2.69 23:46 44 11:47 145 139-152 1709 168 166-170 2/4
2.75 24:27 41 10:58 134 133-136 1470 170 168-172 1/2
2.81 25:05 38 10:12 131 129-134 1335 174 170-186 1/4
2.88 25:35 29 7:49 139 136-143 1085 187 186-188 6/2
2.94 26:03 29 7:38 148 146-149 1130 187 186-188 3/0
3.00 26:32 28 7:35 151 149-153 1145 187 186-188 0/1
3.06 27:00 28 7:33 152 150-153 1147 187 186-190 1/1
3.13 27:29 29 7:42 149 149-150 1146 184 182-186 1/0
3.19 27:57 28 7:35 151 150-151 1146 186 186-186 0/2
3.25 28:32 34 9:10 149 145-151 1365 178 166-186 0/1
3.31 29:15 43 11:36 138 133-142 1600 167 162-170 2/1
3.38 29:55 40 10:42 131 130-132 1402 169 168-170 1/1
3.44 30:24 28 7:34 138 132-144 1045 187 172-192 1/1
3.50 30:52 28 7:24 147 145-149 1088 189 188-190 0/1
3.56 31:20 28 7:30 151 150-153 1133 190 188-192 1/0
3.63 31:48 29 7:36 154 153-155 1171 189 188-190 2/0
3.69 32:16 28 7:23 154 154-154 1138 187 184-188 1/2
3.75 32:44 28 7:26 154 154-155 1145 188 186-190 0/1
3.81 33:16 33 8:42 153 150-155 1332 185 166-190 1/2
3.88 33:58 41 10:59 143 140-147 1570 166 162-170 2/1
3.94 34:37 40 10:36 135 132-139 1432 168 166-168 0/3
4.00 35:11 34 9:03 134 132-135 1212 179 168-194 2/1
4.06 35:39 28 7:24 141 137-147 1044 190 188-192 4/0
4.13 36:05 26 7:00 151 150-151 1058 190 188-192 6/1
4.19 36:32 27 7:09 153 152-153 1095 188 186-188 2/2
4.21 36:42 10 8:08 152 151-152 1237 182 182-182 0/1

Heart

140/155max
  • Show Beats/Mile

Elevation

Asc 158m, Range 43m, Flat prediction 36:04
Elevation Graph
Biggest Climbs (m) Min/mi
22 12.4% 10:05
22 11.6% 9:54
19 8.8% 12:04
12 5.4% 7:01
11 7.9% 8:15
See your biggest climbs

Cadence

180 (204 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 180 4.2 36:42 8:43
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:13 48.82% More
800m 3:58 7:58 52.67% More
1km 5:10 8:19 52.57% More
Mile 8:06 8:06 56.97% More
5k 26:27 8:31 59.48% More

Predictions

Dist Time Per Mile WAVA
1M 8:12 8:12 56.32
5km 26:41 8:35 58.97
5M 43:48 8:46 58.69
10km 54:55 8:50 58.55
10M 1:30:08 9:01 59.06
Half 1:59:23 9:07 58.61
20M 3:05:28 9:16 59.78
Mara 4:05:41 9:23 60.18
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