Wed 24th Nov 2021 at 8:24am by hillstrider

Run > Intervals
  • v cold
  • Time
    1:07:51
  • Miles
    4.95
  • Min/mi
    13:42
  • Pacing
    0%
  • WAVA
    44.49
  • Stride(cm)
    69
  • Cals
    566
  • Cadence
    170
  • BPM
    139
  • %MHR
    82.7
  • B/mi
    1905
  • Asc(m)
    64
  • Hillscore
    3
  • Surface
    Trail

Notes & Comments

Wednesday training in the forest with Sarah and Mike.

2 sets of 2 minutes hard, 30 seconds hard x 3.

Split Summary
===
1) 1.61km - 13:46(8:33/km) 137/155bpm [1171b/km] 124cal 7.02/9.84kmph
2) 0.57km - 7:32(13:10/km) 137/153bpm [1804b/km] 63cal 4.56/9.57kmph
3) 0.4km - 2:02(5:08/km) 140/153bpm [718b/km] 16cal 11.7/13.54kmph
4) 0.04km - 1:58(43:54/km) 133/154bpm [5839b/km] 14cal 1.37/11.86kmph
5) 0.1km - 31(4:59/km) 132/152bpm [658b/km] 3cal 12.03/16.02kmph
6) 0.03km - 59(36:06/km) 143/157bpm [5162b/km] 8cal 1.66/13.64kmph
7) 0.11km - 32(4:54/km) 132/148bpm [647b/km] 3cal 12.24/15.48kmph
8) 0.03km - 58(35:10/km) 151/160bpm [5309b/km] 9cal 1.71/13.3kmph
9) 0.12km - 35(5:02/km) 146/157bpm [734b/km] 5cal 11.93/16.29kmph
10) 0.08km - 1:55(24:37/km) 132/150bpm [3249b/km] 13cal 2.44/13.6kmph
11) 0.43km - 2:03(4:46/km) 142/159bpm [676b/km] 17cal 12.6/13.67kmph
12) 0.04km - 1:57(50:48/km) 135/157bpm [6858b/km] 14cal 1.18/12.66kmph
13) 0.13km - 35(4:32/km) 127/147bpm [577b/km] 3cal 13.22/17.16kmph
14) 0.02km - 36(28:50/km) 148/156bpm [4267b/km] 5cal 2.08/14.44kmph
15) 0.1km - 30(4:53/km) 139/148bpm [678b/km] 4cal 12.3/15.48kmph
16) 0.03km - 49(29:28/km) 140/148bpm [4126b/km] 7cal 2.04/14.44kmph
17) 0.11km - 33(5:09/km) 133/142bpm [684b/km] 3cal 11.66/15.22kmph
18) 1.61km - 12:53(8:00/km) 138/156bpm [1104b/km] 98cal 7.5/13.57kmph
19) 1.61km - 11:07(6:54/km) 149/163bpm [1029b/km] 106cal 8.69/10.18kmph
20) 0.8km - 6:01(7:32/km) 142/149bpm [1070b/km] 51cal 7.96/8.97kmph
13:46 7:32 2:02 1:58 31 59 32 58 35 1:55 2:03 1:57 35 36 30 49 33 12:53 11:07 6:01
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Pace

61% 9% 18% 3% 1% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 50 50 13:24 96 69-122 1286 167 158-170 2/2
0.13 1:38 48 12:41 127 124-132 1610 167 162-170 1/2
0.19 2:25 47 12:34 137 134-139 1722 166 162-170 2/2
0.25 3:10 46 12:08 142 136-149 1724 166 162-168 0/1
0.31 3:58 47 12:34 145 142-147 1821 165 162-168 0/2
0.38 4:46 48 12:53 146 142-151 1882 155 82-166 1/1
0.44 5:38 52 13:54 139 129-147 1932 156 82-164 1/1
0.50 6:36 58 15:33 132 129-140 2052 155 104-170 1/1
0.56 8:23 1:46 28:23 128 113-145 3632 156 84-176 0/0
0.63 9:14 52 13:45 135 132-138 1856 172 164-176 1/2
0.69 10:00 46 12:09 143 133-149 1738 174 168-178 3/1
0.75 10:43 43 11:23 141 138-145 1606 175 174-176 6/3
0.81 11:26 43 11:32 145 140-151 1672 175 170-178 5/3
0.88 12:14 48 12:45 146 143-149 1861 172 166-176 5/0
0.94 13:01 48 12:44 145 142-151 1846 168 164-172 8/0
1.00 13:46 45 11:52 147 140-153 1745 173 168-176 5/1
1.06 14:30 45 11:52 148 142-151 1757 172 170-174 1/3
1.13 15:10 40 10:40 150 148-152 1600 172 166-176 4/0
1.19 17:17 2:07 33:49 139 128-147 4701 140 80-168 0/2
1.25 18:10 53 14:01 134 128-141 1878 166 124-170 2/0
1.31 19:10 1:00 15:59 145 140-148 2316 171 168-174 2/0
1.38 21:30 2:21 37:33 122 106-143 4580 189 184-192 1/2
1.44 22:00 30 8:00 133 113-146 1065 191 186-194 1/1
1.50 22:29 29 7:37 146 145-147 1111 188 186-188 1/1
1.56 22:59 30 7:58 151 149-152 1204 188 186-188 3/1
1.63 24:41 1:42 27:13 140 123-154 3810 142 84-186 1/2
1.69 25:46 1:05 17:19 128 119-148 2217 198 192-206 1/1
1.75 27:03 1:17 20:30 139 124-156 2849 194 192-200 0/0
1.81 28:26 1:23 22:14 147 136-160 3269 189 186-196 1/0
1.88 28:56 30 7:54 147 140-156 1162 184 94-196 0/1
1.94 30:53 1:57 31:11 129 108-149 4022 111 84-200 3/1
2.00 31:26 33 8:44 128 112-143 1119 194 192-196 2/2
2.06 31:55 29 7:45 143 142-144 1109 193 192-194 2/1
2.13 32:23 28 7:33 155 147-159 1172 191 188-192 1/0
2.19 32:55 32 8:30 155 152-158 1317 189 188-192 0/1
2.25 35:03 2:08 34:12 127 115-156 4344 208 196-220 1/2
2.31 36:04 1:01 16:09 142 130-154 2294 166 82-208 4/3
2.38 36:37 33 8:52 143 136-148 1267 172 98-208 0/0
2.44 37:38 1:02 16:25 136 126-146 2232 204 196-208 0/0
2.50 39:33 1:54 30:31 131 116-145 3997 117 100-196 0/1
2.56 40:57 1:24 22:24 121 115-133 2710 137 94-172 0/0
2.63 41:36 39 10:30 142 136-147 1492 174 172-176 1/0
2.69 42:17 41 10:49 147 144-149 1590 176 170-180 0/0
2.75 42:57 40 10:40 149 146-152 1589 175 172-178 0/0
2.81 43:39 42 11:15 137 126-148 1542 173 170-176 0/0
2.88 44:21 42 11:09 126 120-130 1405 172 170-176 0/0
2.94 45:02 41 11:01 128 126-130 1409 172 170-174 0/0
3.00 45:47 45 11:56 130 128-134 1551 171 166-178 0/1
3.06 48:09 2:22 +1:48 37:49 141 134-147 5332 172 164-176 1/0
3.13 48:58 50 13:14 143 141-146 1892 176 174-178 2/2
3.19 49:42 44 11:38 140 137-142 1628 176 174-178 5/5
3.25 50:25 43 11:26 148 142-154 1693 177 176-178 2/3
3.31 51:03 38 10:10 154 149-156 1566 176 174-178 3/1
3.38 51:40 37 9:53 149 143-154 1474 175 174-178 2/2
3.44 52:24 44 11:43 146 142-149 1710 175 172-180 3/2
3.50 53:02 38 10:11 145 142-149 1476 176 168-178 3/4
3.56 53:41 39 10:28 147 145-149 1538 174 170-178 2/4
3.63 54:28 46 12:22 148 142-154 1830 171 166-174 6/4
3.69 55:05 38 10:05 151 149-155 1523 164 86-174 1/5
3.75 55:45 39 10:31 149 147-151 1568 173 172-174 4/1
3.81 56:24 39 10:24 148 146-151 1538 164 86-176 2/7
3.88 57:05 41 10:53 146 142-151 1589 173 166-176 0/8
3.94 57:48 43 11:33 148 143-150 1710 172 164-174 0/5
4.00 58:31 43 11:26 147 144-152 1680 173 170-174 1/2
4.06 59:16 45 12:07 145 143-147 1758 172 170-174 2/3
4.13 59:56 40 10:35 151 148-153 1597 174 170-178 1/3
4.19 1:00:36 40 10:33 150 147-154 1582 173 172-178 2/2
4.25 1:01:18 42 11:17 152 149-155 1716 171 168-174 4/1
4.31 1:02:04 46 12:11 153 151-155 1863 143 86-174 2/0
4.38 1:02:45 41 11:04 153 150-157 1692 173 170-178 2/2
4.44 1:03:28 43 11:32 155 149-162 1787 161 84-174 2/4
4.50 1:14:47 11:18 +11:16 3:00:51 128 101-162 23150 167 82-174 0/5
4.56 1:16:07 1:21 21:34 142 136-145 3062 170 166-174 3/0
4.62 1:16:55 48 12:49 144 142-146 1845 170 168-172 4/1
4.69 1:17:40 44 11:47 144 141-146 1696 168 166-170 3/1
4.75 1:18:27 47 12:37 144 142-147 1817 152 82-172 4/1
4.81 1:19:12 45 11:57 141 136-146 1686 166 160-172 2/1
4.87 1:19:56 44 11:45 145 143-149 1705 167 164-170 1/2
4.94 1:20:47 51 13:38 145 141-149 1977 149 82-172 1/2
4.94 1:20:55 8 17:56 143 143-143 2564 - 0/0

Heart

139/162max
  • Show Beats/Mile

Elevation

Asc 64m, Range 30m, Flat prediction 56:12
Elevation Graph
Biggest Climbs (m) Min/mi
18 5.9% 12:31
13 2.5% 46:32
See your biggest climbs

Cadence

170 (220 max) Stride Length: 69cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 77.8 175 4.8 1:00:01 15:12
Walk 4.5 95 0.1 4:12 30:28
Still 3.9 - - 3:38 -
Pause 13.9 - - 13:04 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:32 57.88% More
800m 5:16 10:37 47.30% More
1km 6:36 10:38 49.15% More
Mile 10:51 10:51 50.59% More
5k 43:01 13:51 43.57% More

Predictions

Dist Time Per Mile WAVA
1M 10:28 10:28 52.44
5km 39:23 12:41 47.59
5M 1:08:39 13:44 44.44
10km 1:28:30 14:15 43.06
10M 2:34:17 15:26 41.07
Half 3:31:30 16:09 39.46
20M 5:46:43 17:20 38.16
Mara 7:55:18 18:08 37.10

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