Thu 13th Jan 2022 at 6:29pm by Alun

Run > Intervals
  • cold
  • Time
    42:06
  • Miles
    5.62
  • Min/mi
    7:29
  • Pacing
    34.4%
  • WAVA
    66.45
  • Stride(cm)
    129
  • Cals
    594
  • Cadence
    167
  • BPM
    143
  • %MHR
    82.2
  • B/mi
    1072
  • Asc(m)
    189
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

6 x roughly 1500m averaging 5:45, first two were slower due to a sore Anterior Tibialis which eased off for the rest, blowing for the final rep.
A good session! 🏃💪

Split Summary
===
1) 0.91m - 5:51(6:24/m) 138/152bpm [884b/mi] 84cal
2) 0.02m - 1:31(1:30:59/m) 112/150bpm [10190b/mi] 13cal
3) 0.92m - 5:51(6:23/m) 148/155bpm [945b/mi] 89cal
4) 0.02m - 1:30(1:05:25/m) 116/154bpm [7588b/mi] 12cal
5) 0.92m - 5:42(6:10/m) 148/156bpm [912b/mi] 87cal
6) 0.01m - 1:30(2:56:04/m) 122/155bpm [21481b/mi] 13cal
7) 0.92m - 5:43(6:14/m) 152/162bpm [947b/mi] 90cal
8) 0.02m - 1:30(1:05:33/m) 127/161bpm [8325b/mi] 14cal
9) 0.92m - 5:39(6:06/m) 151/161bpm [922b/mi] 87cal
10) 0.02m - 1:31(1:13:27/m) 132/161bpm [9696b/mi] 14cal
11) 0.92m - 5:47(6:17/m) 154/162bpm [968b/mi] 91cal
12) 0m - 1(2:41/m) 161/161bpm [432b/mi]
5:51 1:31 5:51 1:30 5:42 1:30 5:43 1:30 5:39 1:31 5:47 1
Pin Map
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0mi in 0

Pace

7% 8% 86%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 25 25 6:33 89 63-111 582 168 166-170 0/0
0.13 49 25 6:35 125 114-132 822 168 166-170 1/0
0.19 1:13 24 6:17 134 132-137 842 165 164-166 0/3
0.25 1:36 23 6:09 139 138-140 856 165 164-166 0/3
0.31 2:00 24 6:19 141 140-143 892 165 164-166 5/0
0.38 2:25 25 6:47 141 141-142 956 164 162-166 1/7
0.44 2:51 26 6:51 140 138-140 959 162 160-164 4/1
0.50 3:14 24 6:16 139 138-141 872 164 160-166 1/9
0.56 3:38 24 6:29 143 143-144 927 166 166-168 0/2
0.63 4:01 22 5:59 145 143-147 868 168 166-170 6/1
0.69 4:24 23 6:11 148 147-149 914 167 166-170 2/7
0.75 4:49 24 6:31 150 149-150 976 164 164-166 5/0
0.81 5:13 24 6:31 151 150-152 984 165 164-166 4/0
0.88 5:35 23 6:01 151 150-151 908 166 166-168 0/0
0.94 7:20 1:45 27:58 121 89-150 3385 167 166-172 0/1
1.00 7:47 27 7:12 115 103-127 828 175 172-176 1/0
1.06 8:11 24 6:23 138 130-144 881 174 172-176 1/0
1.13 8:35 24 6:19 148 147-150 934 170 168-172 2/1
1.19 8:58 23 6:03 150 150-151 907 166 166-168 1/4
1.25 9:21 23 6:10 151 151-152 931 166 164-168 1/7
1.31 9:45 24 6:25 152 152-152 975 164 164-166 0/4
1.38 10:09 24 6:26 152 151-152 979 164 164-166 5/0
1.44 10:34 25 6:39 152 151-153 1011 165 164-166 5/0
1.50 10:58 24 6:28 151 151-152 975 164 164-166 0/3
1.56 11:22 23 6:16 152 151-153 952 164 162-166 4/2
1.63 11:46 24 6:26 153 152-154 984 166 164-168 9/2
1.69 12:11 25 6:38 154 154-154 1022 165 162-166 2/3
1.75 12:34 23 6:15 154 154-155 962 166 164-166 0/4
1.81 12:59 24 6:32 155 154-155 1012 164 164-166 0/3
1.88 14:46 1:47 28:35 121 86-155 3458 159 144-166 0/2
1.94 15:09 23 6:09 117 102-131 719 171 170-174 6/0
2.00 15:31 22 5:52 138 133-144 810 172 170-174 4/0
2.06 15:53 22 5:53 148 144-150 871 169 166-174 1/2
2.13 16:15 22 5:53 151 150-152 889 166 164-168 0/2
2.19 16:38 23 6:12 153 152-154 948 165 164-166 1/2
2.25 17:02 24 6:26 153 152-154 985 164 160-166 1/0
2.31 17:27 25 6:33 152 151-153 996 163 162-164 2/0
2.38 17:50 23 6:04 151 151-152 917 164 162-164 0/6
2.44 18:12 23 6:05 152 152-153 925 165 164-166 1/5
2.50 18:35 23 6:03 152 151-152 921 166 164-168 1/0
2.56 18:58 23 6:11 153 152-154 946 166 164-168 2/1
2.63 19:22 24 6:18 154 154-155 970 166 164-168 1/3
2.69 19:45 23 6:10 156 155-156 961 166 166-168 4/0
2.75 20:08 22 6:00 155 155-155 930 166 166-166 1/1
2.81 21:57 1:49 29:08 125 91-156 3642 164 148-172 0/5
2.88 22:22 25 6:48 119 106-130 809 171 170-174 1/0
2.94 22:47 25 6:34 138 133-143 906 169 168-170 0/1
3.00 23:10 23 6:14 148 145-151 922 169 168-170 2/1
3.06 23:32 22 5:49 154 152-155 896 167 166-168 6/1
3.13 23:55 23 6:01 157 155-158 943 167 166-168 3/0
3.19 24:18 23 6:07 158 157-159 967 169 168-170 0/4
3.25 24:41 23 6:14 159 159-160 992 169 166-170 0/2
3.31 25:04 23 6:15 158 158-159 987 166 164-168 5/2
3.38 25:30 25 6:44 158 158-159 1065 164 164-164 3/8
3.44 25:53 23 6:15 158 157-158 988 165 164-166 10/0
3.50 26:17 23 6:14 158 157-159 985 165 164-166 1/4
3.56 26:40 24 6:16 159 158-160 998 167 166-168 4/2
3.63 27:04 24 6:22 161 160-162 1024 168 166-170 5/0
3.69 27:26 22 5:49 161 161-161 937 168 166-170 0/1
3.75 29:14 1:49 28:57 131 95-161 3793 152 82-170 0/2
3.81 29:36 22 5:45 118 105-129 678 168 162-172 3/0
3.88 29:58 22 5:58 137 131-143 816 169 166-172 0/1
3.94 30:21 22 5:59 147 144-150 878 167 166-168 0/3
4.00 30:43 23 6:00 152 150-153 913 166 166-168 2/0
4.06 31:06 23 6:05 154 154-155 936 166 166-168 2/1
4.13 31:29 24 6:16 155 155-156 973 164 162-166 0/2
4.19 31:53 23 6:13 156 155-156 971 165 164-166 1/1
4.25 32:16 23 6:03 155 155-156 938 165 164-168 1/3
4.31 32:38 22 5:54 156 155-157 920 167 166-168 4/3
4.38 33:00 23 6:00 156 155-157 936 167 166-168 3/4
4.44 33:24 23 6:14 157 157-158 978 167 166-168 0/3
4.50 33:47 23 6:08 158 157-160 969 168 166-172 3/1
4.56 34:10 23 6:08 161 160-161 988 167 166-168 5/0
4.62 34:31 22 5:47 161 160-161 932 169 168-170 0/7
4.69 35:18 47 12:26 157 147-161 1951 169 162-172 1/0
4.75 36:37 1:19 20:59 120 102-144 2519 172 168-174 2/0
4.81 37:05 28 7:30 140 133-148 1051 171 168-172 0/1
4.87 37:29 24 6:30 152 150-153 989 168 168-168 0/1
4.94 37:52 23 6:04 156 154-157 947 167 166-168 0/2
5.00 38:15 23 6:04 157 157-157 954 166 166-168 0/1
5.06 38:38 24 6:20 157 156-158 994 167 166-168 4/0
5.12 39:02 23 6:13 158 157-158 983 168 168-170 5/0
5.19 39:25 24 6:18 159 159-159 1002 167 166-168 2/1
5.25 39:49 23 6:16 158 158-159 989 164 164-166 1/7
5.31 40:13 24 6:30 159 158-160 1034 165 164-166 2/6
5.38 40:37 24 6:27 159 159-159 1024 164 164-166 10/0
5.44 41:02 24 6:28 160 159-160 1035 166 164-168 0/2
5.50 41:25 24 6:20 160 160-160 1013 165 164-166 6/0
5.56 41:48 22 5:59 161 160-161 965 167 164-170 2/3
5.62 42:07 19 6:02 162 161-162 977 170 170-170 1/3

Heart

143/162max
  • Show Beats/Mile

Elevation

Asc 189m, Range 24m, Flat prediction 43:23
Elevation Graph
Biggest Climbs (m) Min/mi
16 7.2% 6:18
13 7.1% 6:16
12 4.5% 6:32
11 6.1% 6:28
11 3.4% 6:08
10 4.2% 5:57
See your biggest climbs

Cadence

167 (176 max) Stride Length: 129cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 89.6 166 5.6 37:45 6:44
Walk 0.4 132 0 10 27:45
Still 10.0 - - 4:12 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:50 58.90% More
800m 3:00 6:01 67.54% More
1km 3:44 6:00 70.54% More
Mile 7:26 7:26 60.12% More
5k 23:20 7:31 65.21% More
5 miles 38:08 7:38 65.09% More

Predictions

Dist Time Per Mile WAVA
1M 6:40 6:40 67.02
5km 22:21 7:12 68.07
5M 37:10 7:26 66.78
10km 46:52 7:33 66.18
10M 1:17:54 7:47 65.88
Half 1:43:56 7:56 64.87
20M 2:43:18 8:10 65.42
Mara 3:37:53 8:19 65.38
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