Thu 21st Oct 2021 at 8:27am by Miser
Run > Intervals
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Time
26:37
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Miles 3.20
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Min/mi 8:19
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Pacing
13%
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WAVA
51.28
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Stride(cm)
103
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Cals
213
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Cadence
188
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BPM
113
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%MHR
62.7
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B/mi 939
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Asc(m)
143
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Hillscore
8
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Surface
Road
Notes & Comments
3x 1k off 2 minute recovery.
Laps of the lake, with more wind against sides in 2nd split - and probably more behind me in the others!
Aim was for 6:10-6:15 pace. So happy enough!
Split Summary
===
1) 0.5m - 4:43(9:30/m) 104/122bpm [988b/mi] 32cal 6.32/7.56mph
2) 0.63m - 3:46(6:01/m) 114/117bpm [687b/mi] 31cal 9.96/10.33mph
3) 0.03m - 1:59(1:17:33/m) 96/116bpm [7444b/mi] 11cal 0.77/9.91mph
4) 0.62m - 3:50(6:11/m) 109/115bpm [674b/mi] 27cal 9.7/11.27mph
5) 0.03m - 1:52(58:07/m) 118/127bpm [6857b/mi] 16cal 1.03/9.48mph
6) 0m - 1(24:00/m) 120/120bpm [2879b/mi] 2.5/0.19mph
7) 0.62m - 3:44(6:03/m) 121/133bpm [732b/mi] 33cal 9.91/10.44mph
8) 0.78m - 6:41(8:31/m) 126/132bpm [1074b/mi] 63cal 7.04/10.12mph
Laps of the lake, with more wind against sides in 2nd split - and probably more behind me in the others!
Aim was for 6:10-6:15 pace. So happy enough!
Split Summary
===
1) 0.5m - 4:43(9:30/m) 104/122bpm [988b/mi] 32cal 6.32/7.56mph
2) 0.63m - 3:46(6:01/m) 114/117bpm [687b/mi] 31cal 9.96/10.33mph
3) 0.03m - 1:59(1:17:33/m) 96/116bpm [7444b/mi] 11cal 0.77/9.91mph
4) 0.62m - 3:50(6:11/m) 109/115bpm [674b/mi] 27cal 9.7/11.27mph
5) 0.03m - 1:52(58:07/m) 118/127bpm [6857b/mi] 16cal 1.03/9.48mph
6) 0m - 1(24:00/m) 120/120bpm [2879b/mi] 2.5/0.19mph
7) 0.62m - 3:44(6:03/m) 121/133bpm [732b/mi] 33cal 9.91/10.44mph
8) 0.78m - 6:41(8:31/m) 126/132bpm [1074b/mi] 63cal 7.04/10.12mph
4:43 3:46 1:59 3:50 1:52 1 3:44 6:41
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 39 | 39 | 10:19 | 90 69-111 | 929 | 171 116-182 | 0/2 |
0.13 | 1:14 | 35 | 9:23 | 111 107-113 | 1042 | 180 176-182 | 1/0 |
0.19 | 1:44 | 30 | 7:59 | 100 96-105 | 799 | 180 176-182 | 1/0 |
0.25 | 2:15 | 31 | 8:17 | 93 90-99 | 771 | 181 178-184 | 0/4 |
0.31 | 3:01 | 46 | 12:13 | 112 102-122 | 1368 | 177 162-194 | 0/2 |
0.38 | 3:36 | 35 | 9:27 | 117 113-121 | 1106 | 181 170-184 | 1/1 |
0.44 | 4:05 | 29 | 7:45 | 106 95-113 | 821 | 187 184-188 | 3/1 |
0.50 | 4:53 | 48 +16 | 12:52 | 104 98-109 | 1339 | 171 116-184 | 1/2 |
0.56 | 5:21 | 28 | 7:27 | 111 108-114 | 827 | 191 190-192 | 3/0 |
0.63 | 5:44 | 22 | 5:58 | 115 114-116 | 686 | 192 190-192 | 0/1 |
0.69 | 6:06 | 22 | 5:58 | 113 112-113 | 674 | 194 192-196 | 2/3 |
0.75 | 6:29 | 23 | 6:02 | 112 111-114 | 675 | 195 194-196 | 3/4 |
0.81 | 6:51 | 22 | 5:49 | 115 114-116 | 669 | 193 192-194 | 1/3 |
0.88 | 7:13 | 23 | 6:01 | 115 113-117 | 692 | 195 194-196 | 7/1 |
0.94 | 7:36 | 23 | 6:13 | 115 114-117 | 714 | 193 192-194 | 6/0 |
1.00 | 8:00 | 23 | 6:12 | 114 114-114 | 707 | 191 178-196 | 1/4 |
1.06 | 8:23 | 23 | 6:05 | 115 114-115 | 700 | 194 194-196 | 0/8 |
1.13 | 8:45 | 22 | 5:57 | 115 114-116 | 685 | 194 192-196 | 1/1 |
1.19 | 10:54 | 2:10 | 34:34 | 83 55-115 | 2869 | 181 120-196 | 2/2 |
1.25 | 11:20 | 26 | 6:54 | 103 94-111 | 710 | 197 194-200 | 1/0 |
1.31 | 11:43 | 23 | 6:02 | 112 111-113 | 676 | 197 196-198 | 1/3 |
1.38 | 12:07 | 24 | 6:23 | 112 110-113 | 715 | 195 194-196 | 0/0 |
1.44 | 12:29 | 22 | 5:54 | 113 112-113 | 667 | 196 196-196 | 7/0 |
1.50 | 12:51 | 22 | 5:59 | 113 112-113 | 676 | 198 196-200 | 4/2 |
1.56 | 13:15 | 24 | 6:19 | 114 113-115 | 721 | 195 192-196 | 1/3 |
1.63 | 13:38 | 23 | 6:01 | 115 114-115 | 691 | 194 194-194 | 3/2 |
1.69 | 14:01 | 23 | 6:09 | 114 114-114 | 701 | 196 194-198 | 5/11 |
1.75 | 14:26 | 25 | 6:40 | 114 113-115 | 760 | 194 192-196 | 10/0 |
1.81 | 16:22 | 1:56 | 30:55 | 119 110-127 | 3678 | 194 192-194 | 0/7 |
1.88 | 16:53 | 32 | 8:25 | 106 92-120 | 892 | 197 194-200 | 1/3 |
1.94 | 17:17 | 23 | 6:12 | 119 116-122 | 738 | 197 196-198 | 2/1 |
2.00 | 17:38 | 21 | 5:44 | 124 122-127 | 711 | 197 196-198 | 0/2 |
2.06 | 18:01 | 23 | 6:06 | 120 120-121 | 732 | 196 194-196 | 3/0 |
2.13 | 18:24 | 24 | 6:17 | 120 119-121 | 753 | 196 194-196 | 0/4 |
2.19 | 18:48 | 24 | 6:23 | 121 120-122 | 773 | 191 178-196 | 8/1 |
2.25 | 19:10 | 22 | 5:51 | 123 122-124 | 719 | 196 196-198 | 8/1 |
2.31 | 19:33 | 22 | 5:57 | 129 124-133 | 767 | 196 196-198 | 0/6 |
2.38 | 19:55 | 22 | 5:53 | 129 125-133 | 759 | 196 196-196 | 0/4 |
2.44 | 20:21 | 26 | 7:03 | 124 123-125 | 874 | 193 182-196 | 2/1 |
2.50 | 20:52 | 31 | 8:18 | 127 125-128 | 1055 | 185 184-186 | 6/3 |
2.56 | 21:24 | 32 | 8:30 | 126 125-126 | 1072 | 186 184-186 | 2/1 |
2.63 | 21:58 | 34 | 9:03 | 125 125-126 | 1132 | 185 184-188 | 4/2 |
2.69 | 22:36 | 38 | 10:05 | 127 124-129 | 1282 | 181 174-186 | 3/3 |
2.75 | 25:22 | 2:47 +2:32 | 44:25 | 126 123-129 | 5596 | 184 178-190 | 13/2 |
2.81 | 26:08 | 45 | 12:03 | 128 128-129 | 1543 | 192 192-192 | 6/20 |
2.88 | 26:35 | 27 | 7:19 | 128 127-129 | 936 | 192 190-194 | 12/6 |
2.94 | 27:07 | 32 | 8:37 | 128 127-130 | 1103 | 188 186-190 | 9/1 |
3.00 | 27:42 | 35 | 9:17 | 129 128-130 | 1199 | 184 174-190 | 4/3 |
3.06 | 30:23 | 2:41 +2:02 | 42:54 | 118 105-129 | 5062 | 185 178-192 | 0/9 |
3.13 | 30:50 | 27 | 7:13 | 121 107-129 | 873 | 188 178-190 | 1/1 |
3.19 | 31:19 | 29 | 7:39 | 128 124-131 | 979 | 190 188-192 | 4/1 |
3.20 | 31:26 | 7 | 7:34 | 130 130-130 | 984 | 190 190-190 | 0/1 |
Elevation
Asc 143m,
Range 30m, Flat prediction 28:03
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
18 8.1% | 6:06 |
17 13.6% | 10:16 |
17 6.8% | 6:02 |
14 8.0% | 5:38 |
14 5.6% | 6:01 |
See your biggest climbs |
Cadence
188 (200 max)
Stride Length: 103cm
Run: 97.8%
Walk: 2.2%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:34 | 7:34 | 51.49 |
5km | 25:47 | 8:18 | 51.35 |
5M | 43:08 | 8:38 | 49.86 |
10km | 54:34 | 8:47 | 49.26 |
10M | 1:31:18 | 9:08 | 48.63 |
Half | 2:02:17 | 9:20 | 47.67 |
20M | 3:13:15 | 9:40 | 47.79 |
Mara | 4:18:49 | 9:53 | 47.59 |
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