Tue 17th May 2022 at 8:34am by Fenland Flier

Run > Intervals
  • breezy
  • warm
  • Time
    1:13:21
  • Miles
    8.04
  • Min/mi
    9:07
  • Pacing
    89%
  • WAVA
    56.59
  • Stride(cm)
    102
  • Cals
    704
  • Cadence
    172
  • BPM
    148
  • %MHR
    75.7
  • B/mi
    1354
  • Asc(m)
    40
  • Surface
    Road

Notes & Comments

6 comments
Aim 7.18 pace for reps. Hard to find a steady pace. Felt hard work but not ran in 9 days.
The left knee was fine. HR was higher than I'd like but with the lack of running and heat I'm not surprised.

1) 2.1m - 20:05(9:33/m) 131/147bpm [1251b/mi] 153cal 6.29/7.39mph
2) 0.38m - 2:44(7:13/m) 156/162bpm [1125b/mi] 30cal 8.32/9.39mph Into side/head wind
3) 0.2m - 1:55(9:42/m) 151/162bpm [1465b/mi] 20cal 6.19/8.4mph
4) 0.38m - 2:50(7:27/m) 159/166bpm [1184b/mi] 31cal 8.06/8.51mph Into head wind
5) 0.2m - 1:55(9:32/m) 156/166bpm [1486b/mi] 20cal 6.3/7.41mph
6) 0.38m - 2:48(7:22/m) 162/167bpm [1192b/mi] 31cal 8.15/9.04mph Back wind
7) 0.2m - 1:55(9:38/m) 158/167bpm [1523b/mi] 21cal 6.22/8.06mph
8) 0.38m - 2:47(7:19/m) 164/170bpm [1199b/mi] 32cal 8.21/8.74mph Back wind
9) 0.2m - 1:55(9:37/m) 161/170bpm [1547b/mi] 21cal 6.24/8.55mph
10) 0.38m - 2:43(7:09/m) 167/173bpm [1193b/mi] 32cal 8.4/8.89mph Back and side/head wind
11) 0.19m - 1:55(9:50/m) 163/173bpm [1602b/mi] 21cal 6.1/8.06mph
12) 3.06m - 29:50(9:45/m) 153/157bpm [1492b/mi] 292cal 6.15/6.7mph
20:05 2:44 1:55 2:50 1:55 2:48 1:55 2:47 1:55 2:43 1:55 29:50
fetcheveryone
A good set on a warm day!
Fenland Flier
Thanks, first run in 9 days so pleased overall but was hard work.
3M
That's more like you!
Fenland Flier
Fingers crossed I'm mended.
3M
🤞🏼🤞🏼🤞🏼
Flatlander
Nice to see this entry. :-)

Pace

47% 31% 18% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:10 1:10 9:23 114 85-134 1070 167 124-172 0/1
0.25 2:21 1:10 9:21 135 127-147 1263 170 170-172 0/0
0.38 3:33 1:13 9:43 129 124-134 1253 170 170-170 1/0
0.50 4:45 1:11 9:31 125 121-135 1190 171 170-172 2/0
0.63 5:55 1:10 9:21 130 126-135 1215 171 170-172 1/0
0.75 7:05 1:10 9:21 132 130-140 1234 172 170-174 0/1
0.88 8:16 1:11 9:26 134 132-138 1263 171 170-172 0/0
1.00 9:27 1:11 9:30 132 130-135 1254 170 170-172 0/1
1.13 10:41 1:14 9:54 131 130-132 1297 170 170-170 0/2
1.25 11:56 1:14 9:56 130 129-131 1291 168 168-168 0/1
1.38 13:08 1:12 9:36 132 130-134 1268 168 168-170 2/0
1.50 14:18 1:11 9:24 132 131-133 1241 170 168-170 1/0
1.63 15:31 1:13 9:43 134 132-137 1303 169 168-170 0/1
1.75 16:42 1:11 9:25 135 130-138 1271 170 168-170 1/0
1.88 17:54 1:12 9:40 135 133-137 1304 170 170-170 2/0
2.00 19:06 1:11 9:31 135 133-136 1286 170 170-170 1/0
2.13 20:13 1:07 8:54 138 136-142 1229 171 170-178 0/1
2.25 21:05 53 7:01 152 144-156 1066 182 178-184 0/0
2.38 22:02 57 7:34 159 157-160 1202 182 180-182 1/0
2.50 22:58 56 7:29 161 159-162 1204 181 172-182 4/0
2.63 24:11 1:14 9:48 152 146-159 1490 170 170-170 0/0
2.75 25:15 1:03 8:25 146 141-152 1229 175 170-182 0/1
2.88 26:10 56 7:27 158 153-164 1176 183 182-184 0/0
3.00 27:06 55 7:22 164 164-165 1209 182 182-184 1/0
3.13 28:13 1:07 8:56 164 158-166 1464 177 170-182 0/0
3.25 29:22 1:09 9:16 152 149-157 1408 170 170-172 0/0
3.38 30:17 55 7:17 155 148-161 1130 181 172-184 0/2
3.50 31:14 57 7:39 165 163-165 1264 181 180-182 0/2
3.63 32:09 54 7:15 165 164-166 1197 181 180-182 0/2
3.75 33:19 1:11 9:25 162 155-167 1525 172 168-182 0/1
3.88 34:26 1:07 8:57 154 152-156 1378 172 170-178 0/0
4.00 35:21 55 7:17 162 157-164 1179 182 180-182 0/0
4.13 36:16 55 7:23 167 164-168 1233 181 180-182 0/0
4.25 37:15 59 7:53 168 166-170 1325 180 168-184 0/0
4.38 38:28 1:12 9:36 161 156-166 1546 169 168-170 2/0
4.50 39:27 59 7:56 158 154-164 1252 177 172-182 0/1
4.63 40:21 54 7:09 166 163-169 1186 184 182-184 0/0
4.75 41:13 53 7:02 172 170-173 1210 183 182-184 0/0
4.88 42:21 1:07 8:58 169 164-173 1516 175 168-184 0/0
5.00 43:34 1:13 9:47 158 154-163 1545 170 170-172 2/0
5.13 44:47 1:13 9:42 153 152-154 1483 171 170-172 2/0
5.25 46:01 1:14 9:51 151 151-152 1488 170 170-172 1/0
5.38 47:14 1:14 9:49 151 149-152 1483 171 170-172 0/0
5.50 48:28 1:13 9:47 152 150-154 1486 171 170-172 1/0
5.63 49:43 1:15 10:01 155 153-156 1554 170 168-172 0/1
5.75 50:57 1:14 9:51 155 153-156 1527 170 170-170 0/3
5.88 52:09 1:12 9:39 155 154-157 1496 171 170-172 0/1
6.00 53:23 1:14 9:51 152 151-153 1497 170 168-172 0/2
6.13 54:38 1:15 10:02 152 151-153 1526 169 168-170 1/0
6.25 55:53 1:15 10:01 152 149-153 1523 169 168-170 1/0
6.38 57:06 1:13 9:44 151 150-153 1469 170 170-172 1/0
6.50 58:17 1:11 9:29 153 152-155 1451 170 168-170 0/0
6.63 59:29 1:12 9:36 153 152-155 1468 170 170-172 0/0
6.75 1:00:40 1:11 9:29 154 153-156 1461 170 170-170 0/0
6.87 1:01:56 1:16 10:08 154 153-155 1561 168 168-170 0/1
7.00 1:03:08 1:11 9:30 154 152-155 1464 169 168-170 2/0
7.12 1:04:20 1:13 9:41 153 152-154 1482 170 168-170 4/0
7.25 1:05:34 1:14 9:50 153 146-156 1506 169 168-170 1/0
7.37 1:06:49 1:15 9:57 153 152-155 1523 170 168-170 0/1
7.50 1:07:59 1:10 9:21 153 152-153 1430 170 168-172 0/1
7.62 1:09:13 1:14 9:50 155 153-157 1525 169 168-170 2/0
7.75 1:10:24 1:12 9:32 152 149-153 1449 169 168-170 2/0
7.87 1:11:38 1:14 9:49 153 152-154 1501 168 168-170 2/0
8.00 1:12:50 1:12 9:38 154 153-155 1485 170 168-170 0/1
8.05 1:13:21 31 9:37 153 152-153 1471 169 168-170 0/1

Heart

148/173max
  • Show Beats/Mile

Elevation

Asc 40m, Range 14m, Flat prediction 1:13:21
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (184 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 172 8.1 1:13:19 9:06
Walk 0.0 130 0 2 10:41

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:03 49.33% More
800m 3:50 7:43 53.52% More
1km 4:55 7:55 54.43% More
Mile 7:47 7:47 58.36% More
5k 25:26 8:11 60.84% More
5 miles 43:34 8:43 57.98% More
10k 55:32 8:56 56.86% More

Predictions

Dist Time Per Mile WAVA
1M 7:50 7:50 57.98
5km 26:27 8:31 58.49
5M 44:04 8:49 57.31
10km 55:38 8:57 56.76
10M 1:32:42 9:16 56.38
Half 2:03:50 9:27 55.45
20M 3:14:59 9:45 55.81
Mara 4:20:30 9:57 55.70
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