Wed 13th Oct 2021 at 12:52pm by AngeM

Run > Intervals
  • Time
    37:08
  • Miles
    4.33
  • Min/mi
    8:35
  • Pacing
    0%
  • WAVA
    63.15
  • Cals
    366
  • BPM
    148
  • %MHR
    86.8
  • B/mi
    1273
  • Asc(m)
    105
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

400m efforts with Hannah and Adey (in front). 🏃‍♂️ 🏃‍♀️🏃‍♀️
wu to pitches - 400m effort at 5k pace with active jog recovery back continuous for 30 minutes - wd back to work (7 reps with jogs).

Split Summary
===
1) 0.46m - 4:01(8:44/m) 127/143bpm [1109b/mi] 35cal
2) 0.25m - 1:48(7:14/m) 129/155bpm [933b/mi] 14cal
3) 0.26m - 2:23(9:22/m) 150/155bpm [1405b/mi] 23cal
4) 0.5m - 4:22(8:40/m) 154/165bpm [1334b/mi] 45cal
5) 0.25m - 1:57(7:44/m) 159/166bpm [1231b/mi] 21cal
6) 0.24m - 2:15(9:18/m) 157/166bpm [1460b/mi] 22cal
7) 0.24m - 1:54(8:02/m) 159/166bpm [1276b/mi] 20cal
8) 0.24m - 2:17(9:28/m) 157/166bpm [1486b/mi] 24cal
9) 0.24m - 1:51(7:43/m) 162/166bpm [1250b/mi] 20cal
10) 0.25m - 2:27(9:57/m) 156/167bpm [1551b/mi] 24cal
11) 0.24m - 1:48(7:36/m) 162/168bpm [1231b/mi] 20cal
12) 0.25m - 2:25(9:43/m) 158/168bpm [1536b/mi] 25cal
13) 0.24m - 1:44(7:09/m) 164/169bpm [1171b/mi] 19cal
14) 0.68m - 5:55(8:46/m) 143/169bpm [1253b/mi] 54cal
4:01 1:48 2:23 4:22 1:57 2:15 1:54 2:17 1:51 2:27 1:48 2:25 1:44 5:55
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

12% 17% 34% 30% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.06 31 31 8:17 107 98-118 886 0/0
0.13 1:06 35 9:16 123 117-130 1139 8/0
0.19 1:41 35 9:22 132 131-133 1236 2/1
0.25 2:31 51 +18 13:29 128 118-134 1727 0/5
0.31 3:03 32 8:30 126 118-130 1072 1/6
0.38 3:34 30 8:06 135 130-140 1093 0/5
0.44 4:03 29 7:46 142 140-142 1102 2/0
0.50 10:41 6:38 +6:17 1:46:10 95 79-142 10086 5/0
0.56 11:18 37 9:52 112 93-132 1104 1/5
0.63 11:45 27 7:18 146 136-152 1067 1/0
0.69 12:13 28 7:26 153 152-154 1137 1/0
0.75 12:50 36 9:43 154 153-155 1496 0/1
0.81 13:25 35 9:19 150 148-153 1398 0/1
0.88 13:58 34 9:02 149 148-149 1345 2/0
0.94 14:31 33 8:48 147 146-148 1293 1/1
1.00 15:03 32 8:31 147 146-151 1252 2/2
1.06 15:32 28 7:35 154 151-158 1167 1/2
1.13 16:00 28 7:32 158 157-159 1190 1/1
1.19 16:29 29 7:50 161 159-162 1262 2/0
1.25 17:04 35 9:20 163 160-165 1521 0/2
1.31 17:41 37 9:45 156 153-158 1520 3/1
1.38 18:16 36 9:28 151 149-153 1430 0/1
1.44 18:51 34 9:06 147 145-149 1339 1/2
1.50 19:24 33 8:55 145 144-149 1294 3/2
1.56 19:52 28 7:24 156 150-160 1155 0/6
1.63 20:20 29 7:36 162 160-164 1233 6/0
1.69 20:49 29 7:45 165 164-166 1280 4/1
1.75 21:24 35 9:14 166 164-166 1531 0/4
1.81 21:59 35 9:15 160 158-164 1479 2/1
1.88 22:33 34 9:04 155 153-157 1407 2/1
1.94 23:07 34 9:02 150 150-151 1356 0/4
2.00 23:39 32 8:35 151 151-152 1297 3/1
2.06 24:09 30 7:59 158 154-161 1261 1/1
2.13 24:38 30 7:53 163 161-163 1285 1/0
2.19 25:08 30 8:00 164 163-165 1311 0/3
2.25 25:46 37 9:56 163 160-166 1620 0/1
2.31 26:20 34 9:04 158 157-160 1434 4/0
2.38 26:56 36 9:34 155 154-155 1484 2/2
2.44 27:29 34 8:56 153 152-153 1368 2/1
2.50 27:59 30 7:58 155 153-158 1234 1/3
2.56 28:27 28 7:36 163 161-164 1237 2/1
2.63 28:56 29 7:45 166 164-166 1287 3/3
2.69 29:30 33 8:54 166 165-167 1478 2/0
2.75 30:07 37 9:48 163 159-166 1597 1/2
2.81 30:43 36 9:44 155 152-158 1508 0/3
2.88 31:19 36 9:32 151 150-151 1440 4/2
2.94 31:54 36 9:29 150 149-151 1423 0/2
3.00 32:23 29 7:37 158 152-161 1204 6/0
3.06 32:52 29 7:38 165 163-166 1259 0/3
3.13 33:20 29 7:38 167 166-167 1276 0/2
3.19 33:58 37 9:58 167 165-168 1663 1/0
3.25 34:32 35 9:15 160 158-162 1481 1/2
3.31 35:06 34 9:05 155 155-157 1408 4/1
3.38 35:40 34 9:02 155 154-155 1401 0/4
3.44 36:13 33 8:50 154 153-154 1360 3/0
3.50 36:41 28 7:26 161 156-164 1198 1/2
3.56 37:08 27 7:13 166 165-167 1197 3/0
3.63 37:34 26 6:48 168 167-169 1143 2/0
3.69 39:49 2:16 +1:47 36:09 141 116-169 5096 4/3
3.75 40:26 36 9:42 134 125-143 1299 3/3
3.81 41:00 34 9:10 146 144-147 1337 1/0
3.88 42:23 1:23 +50 22:10 134 120-149 2970 0/2
3.94 42:55 32 8:35 134 124-143 1151 0/2
4.00 43:27 32 8:30 149 145-151 1267 4/0
4.06 44:01 34 9:04 152 151-154 1378 0/4
4.13 44:53 51 +19 13:44 148 145-154 2032 3/3
4.19 45:27 34 9:04 147 146-150 1332 6/2
4.25 45:59 32 8:34 155 151-158 1329 2/1
4.31 47:02 1:03 +36 16:49 151 143-159 2540 1/0
4.33 47:15 13 11:59 146 146-146 1749 0/0

Heart

148/169max
  • Show Beats/Mile

Elevation

Asc 105m, Range 18m, Flat prediction 37:11
Elevation Graph
Biggest Climbs (m) Min/mi
10 5.5% 8:09
See your biggest climbs

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:47 7:09 55.00% More
800m 4:04 8:12 52.62% More
1km 5:03 8:07 55.43% More
Mile 8:26 8:26 56.53% More
5k 26:32 8:32 62.82% More

Predictions

Dist Time Per Mile WAVA
1M 7:51 7:51 60.76
5km 26:07 8:24 63.82
5M 43:15 8:39 62.91
10km 54:27 8:46 62.57
10M 1:30:11 9:01 62.26
Half 2:00:04 9:10 61.08
20M 3:08:01 9:24 61.40
Mara 4:10:19 9:33 61.09
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