Mon 8th Nov 2021 at 6:55am by Richard-M

Run > Intervals
  • Time
    1:08:55
  • Miles
    8.15
  • Min/mi
    8:27
  • Pacing
    87%
  • WAVA
    57.91
  • Stride(cm)
    115
  • Cals
    931
  • Cadence
    166
  • BPM
    146
  • %MHR
    85.9
  • B/mi
    1236
  • Asc(m)
    65
  • Surface
    Road

Notes & Comments

Run: Intervals.... a little more improvement :) sunny but chilly🌫️
1k walk/run WU, 3x 1k slow/1k faster, 1k slow, 4x1min fast/1min slow, 3x2min faster / 1 min slow, 1k slow, 1 k faster.
Fog, 4°C, Feels like 4°C, Humidity 86%, Wind 2km/h from N

Split Summary
===
1) 0.11km - 1:02(9:05/km) 104/120bpm [945b/km] 7cal 6.6/7.19kmph
2) 0.2km - 1:03(5:16/km) 134/143bpm [706b/km] 12cal 11.39/12.12kmph
3) 0.11km - 57(8:25/km) 142/144bpm [1196b/km] 12cal 7.12/12.12kmph
4) 0.41km - 2:03(4:57/km) 148/151bpm [732b/km] 30cal 12.14/12.46kmph
5) 0.16km - 1:20(8:23/km) 129/147bpm [1081b/km] 13cal 7.16/12.26kmph
6) 1km - 5:02(5:02/km) 136/141bpm [685b/km] 64cal 11.91/12.66kmph
7) 1km - 4:49(4:49/km) 144/148bpm [693b/km] 65cal 12.47/12.9kmph
8) 1km - 5:25(5:25/km) 141/150bpm [765b/km] 72cal 11.06/12.53kmph
9) 1km - 4:52(4:52/km) 150/155bpm [731b/km] 68cal 12.32/13.6kmph
10) 1km - 5:29(5:29/km) 144/155bpm [789b/km] 74cal 10.95/13.67kmph
11) 1km - 4:51(4:51/km) 151/154bpm [731b/km] 68cal 12.39/12.87kmph
12) 1km - 5:35(5:35/km) 146/155bpm [815b/km] 76cal 10.75/12.46kmph
13) 0.1km - 35(5:48/km) 143/144bpm [828b/km] 7cal 10.36/10.41kmph
14) 0.22km - 1:00(4:29/km) 150/154bpm [672b/km] 14cal 13.39/13.07kmph
15) 0.17km - 1:00(5:58/km) 148/154bpm [883b/km] 13cal 10.05/13.07kmph
16) 0.39km - 2:00(5:12/km) 150/154bpm [779b/km] 28cal 11.55/11.46kmph
17) 0.18km - 59(5:25/km) 148/154bpm [802b/km] 13cal 11.07/11.29kmph
18) 0.22km - 1:01(4:38/km) 148/153bpm [686b/km] 14cal 12.95/13.2kmph
19) 0.16km - 59(6:11/km) 148/154bpm [914b/km] 13cal 9.71/13.17kmph
20) 0.41km - 2:00(4:52/km) 151/156bpm [736b/km] 28cal 12.32/12.39kmph
21) 0.18km - 1:00(5:28/km) 150/153bpm [820b/km] 14cal 10.97/12.33kmph
22) 0.21km - 1:00(4:45/km) 151/156bpm [718b/km] 13cal 12.63/12.43kmph
23) 0.17km - 1:00(5:47/km) 151/155bpm [874b/km] 14cal 10.36/12.43kmph
24) 0.41km - 2:00(4:56/km) 153/156bpm [755b/km] 29cal 12.16/11.96kmph
25) 0.18km - 1:04(5:59/km) 151/157bpm [904b/km] 15cal 10.02/12.02kmph
26) 0.22km - 58(4:30/km) 154/158bpm [692b/km] 14cal 13.35/13.13kmph
27) 0.78km - 4:23(5:37/km) 149/158bpm [838b/km] 61cal 10.67/12.93kmph
28) 1km - 4:49(4:49/km) 156/163bpm [751b/km] 71cal 12.46/12.97kmph
29) 0.12km - 38(5:22/km) 158/162bpm [848b/km] 9cal 11.17/12.83kmph
1:02 1:03 57 2:03 1:20 5:02 4:49 5:25 4:52 5:29 4:51 5:35 35 1:00 1:00 2:00 59 1:01 59 2:00 1:00 1:00 1:00 2:00 1:04 58 4:23 4:49 38
Pin Map
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0mi in 0

Pace

6% 29% 48% 14% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:31 1:31 12:05 113 86-135 1365 137 120-172 4/0
0.25 2:49 1:18 10:25 141 136-144 1469 142 118-172 4/0
0.38 3:53 1:04 8:33 146 140-151 1249 161 122-178 4/1
0.50 4:52 59 7:56 148 144-151 1174 175 172-176 3/3
0.63 6:25 1:32 12:18 131 118-150 1610 138 116-176 1/4
0.75 7:21 56 7:28 128 120-136 957 168 166-170 2/4
0.88 8:20 1:00 7:56 138 135-141 1095 170 168-176 2/4
1.00 9:24 1:03 8:28 138 137-139 1168 169 166-172 1/4
1.13 10:26 1:03 8:22 138 136-141 1155 167 164-168 2/4
1.25 11:31 1:04 8:34 135 127-139 1156 167 164-170 3/3
1.38 12:28 57 7:35 142 137-145 1077 168 166-170 1/3
1.50 13:27 59 7:52 143 142-144 1125 168 166-172 3/3
1.63 14:24 57 7:39 144 143-146 1101 168 168-170 1/2
1.75 15:23 59 7:55 146 144-148 1155 168 166-172 3/1
1.88 16:21 57 7:39 147 144-148 1125 170 164-172 1/1
2.00 17:26 1:05 8:41 143 142-146 1241 162 160-164 1/7
2.13 18:31 1:05 8:44 141 138-150 1231 162 128-168 3/3
2.25 19:38 1:07 8:57 139 137-140 1245 163 162-166 2/1
2.38 20:44 1:06 8:47 139 130-142 1222 163 160-172 0/2
2.50 21:47 1:03 8:25 142 141-144 1196 165 162-166 4/3
2.63 22:47 59 7:53 147 143-148 1159 167 164-170 3/1
2.75 23:50 1:03 8:25 147 145-149 1238 167 164-170 1/2
2.88 24:50 1:00 8:04 150 147-153 1209 168 166-170 3/2
3.00 25:46 56 7:28 154 152-155 1149 168 166-170 6/1
3.13 26:42 56 7:25 153 152-155 1135 174 162-178 2/5
3.25 27:50 1:08 9:03 146 142-153 1322 164 160-168 0/8
3.38 28:53 1:03 8:24 142 132-146 1192 164 160-168 1/3
3.50 29:59 1:07 8:54 145 143-146 1290 165 162-170 2/2
3.63 31:06 1:06 8:52 144 142-145 1276 167 164-170 2/2
3.75 32:11 1:05 8:41 143 141-144 1242 166 164-172 1/3
3.88 33:08 57 7:38 148 144-152 1129 170 168-172 3/2
4.00 34:09 1:01 8:09 150 149-152 1222 169 168-172 4/3
4.13 35:06 57 7:37 151 150-152 1151 174 168-178 3/4
4.25 36:06 1:00 8:00 153 152-154 1223 170 170-172 2/3
4.38 37:06 59 7:56 153 151-155 1214 170 160-174 4/3
4.50 38:13 1:07 8:56 151 148-154 1350 165 160-180 4/3
4.63 39:19 1:06 8:45 147 143-154 1287 167 162-178 2/7
4.75 40:27 1:08 9:07 143 141-145 1304 164 162-166 2/2
4.88 41:40 1:13 9:41 142 136-145 1375 167 164-174 2/3
5.00 42:43 1:04 8:30 144 141-146 1223 163 154-166 2/2
5.13 43:41 58 7:45 147 142-152 1139 171 162-176 4/2
5.25 44:47 1:05 8:41 151 144-154 1311 165 160-174 3/3
5.38 45:50 1:03 8:25 146 142-150 1229 167 162-174 3/1
5.50 46:52 1:03 8:22 152 150-153 1273 176 170-180 2/3
5.63 47:59 1:06 8:48 149 143-154 1312 165 160-178 3/3
5.75 48:54 56 7:28 148 143-153 1104 172 160-178 3/2
5.88 50:05 1:11 9:26 149 146-154 1405 164 160-178 3/4
6.00 51:03 58 7:45 150 146-151 1163 170 166-172 4/1
6.13 52:03 1:00 8:00 153 150-156 1223 174 166-176 2/2
6.25 53:09 1:05 8:43 150 147-153 1306 163 160-168 2/2
6.38 54:08 59 7:51 152 145-156 1194 172 162-176 3/2
6.50 55:15 1:07 8:57 150 147-153 1342 162 160-168 2/3
6.63 56:15 1:00 7:59 153 150-156 1223 174 168-176 2/2
6.75 57:17 1:02 8:16 155 153-157 1282 171 160-178 2/2
6.87 58:25 1:08 9:04 150 148-154 1360 165 160-176 1/3
7.00 59:22 57 7:37 156 153-158 1188 174 160-184 6/3
7.12 1:00:30 1:08 9:04 151 149-154 1368 163 160-166 1/3
7.25 1:01:37 1:07 8:59 148 147-151 1330 165 164-168 1/1
7.37 1:02:43 1:06 8:51 148 147-149 1309 164 162-166 1/1
7.50 1:03:51 1:07 8:59 149 147-152 1337 166 164-170 1/2
7.62 1:04:48 58 7:41 153 151-155 1175 171 170-174 5/2
7.75 1:05:48 1:00 8:00 156 153-157 1247 172 170-178 2/1
7.87 1:06:47 59 7:52 158 156-159 1242 175 172-176 2/3
8.00 1:07:43 55 7:23 159 158-160 1173 173 172-176 3/4
8.12 1:08:42 59 7:53 160 157-163 1260 169 162-174 2/2
8.15 1:08:54 12 9:32 156 155-156 1486 164 162-164 0/0

Heart

146/163max
  • Show Beats/Mile

Elevation

Asc 65m, Range 34m, Flat prediction 1:08:55
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

166 (184 max) Stride Length: 115cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.5 167 7.9 1:05:49 8:18
Walk 4.5 122 0.2 3:05 14:06

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:16 46.02% More
800m 3:49 7:41 51.20% More
1km 4:48 7:43 53.09% More
Mile 7:59 7:59 54.23% More
5k 25:25 8:11 57.95% More
5 miles 41:33 8:19 57.73% More
10k 51:40 8:19 57.99% More

Predictions

Dist Time Per Mile WAVA
1M 6:44 6:44 64.26
5km 23:40 7:37 62.22
5M 40:06 8:01 59.82
10km 51:01 8:13 58.73
10M 1:26:27 8:39 57.30
Half 1:56:37 8:54 55.78
20M 3:06:24 9:19 55.29
Mara 4:11:25 9:36 54.66

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