Sat 21st May 2022 at 6:20am by Ness

Run > Intervals
  • Amazing
  • Time
    39:33
  • Miles
    3.84
  • Min/mi
    10:18
  • Pacing
    81%
  • WAVA
    54.80
  • Stride(cm)
    92
  • Cals
    414
  • Cadence
    169
  • BPM
    138
  • %MHR
    74.4
  • B/mi
    1417
  • Asc(m)
    32
  • Surface
    Road

Notes & Comments

11 comments
Half mile warm up followed by intervals. 2 minutes run, 2 minutes recovery, eight repeats. Finished with half mile cool down. Enjoyed the session....
1) 0.5m - 4:54(9:50/m) 135/149bpm [1327b/mi] 46cal
2) 0.22m - 2:00(9:04/m) 142/150bpm [1288b/mi] 21cal
3) 0.15m - 2:00(13:10/m) 142/151bpm [1869b/mi] 18cal
4) 0.23m - 2:00(8:39/m) 143/152bpm [1237b/mi] 21cal
5) 0.14m - 2:00(14:41/m) 135/152bpm [1981b/mi] 14cal
6) 0.23m - 2:00(8:50/m) 140/152bpm [1238b/mi] 21cal
7) 0.15m - 2:00(13:42/m) 131/150bpm [1795b/mi] 14cal
8) 0.23m - 2:00(8:46/m) 139/152bpm [1220b/mi] 22cal
9) 0.15m - 2:00(13:11/m) 133/152bpm [1754b/mi] 13cal
10) 0.23m - 2:00(8:35/m) 144/154bpm [1235b/mi] 22cal
11) 0.14m - 2:00(14:40/m) 131/153bpm [1921b/mi] 12cal
12) 0.23m - 2:00(8:48/m) 137/146bpm [1205b/mi] 21cal
13) 0.14m - 2:00(14:46/m) 129/150bpm [1906b/mi] 13cal
14) 0.23m - 2:00(8:37/m) 128/142bpm [1103b/mi] 25cal
15) 0.16m - 2:00(12:24/m) 133/143bpm [1649b/mi] 15cal
16) 0.23m - 2:00(8:39/m) 144/152bpm [1246b/mi] 22cal
17) 0.5m - 4:38(9:19/m) 152/157bpm [1416b/mi] 47cal
18) 0.5m - 0(1/m) 152/157bpm [2b/mi] 47cal
4:54 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 4:38 0
Rosehip
Well done :)
Ness
Thanks 😊
Alice the Camel
Well done Ness x
Ness
Thanks 😊 x
Velociraptor
Well done :) Nice session!
Ness
Thanks :)
Autumnleaves
Good work - thought you might enjoy some shorter ones for a change :)
Ness
It was a good idea, thanks. x
Sigh
Boom! Well done!
Ness
Thanks, Sigh. 😁
jennyh
Greta pace, well done! :-)
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Pace

24% 6% 2% 5% 19% 44%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 37 37 9:44 110 97-125 1071 172 170-174 2/0
0.13 1:14 37 9:52 135 127-140 1332 173 172-174 1/0
0.19 1:49 36 9:32 138 137-139 1315 174 172-174 1/1
0.25 2:25 35 9:26 138 135-144 1303 174 172-176 0/3
0.31 3:01 36 9:41 146 145-146 1413 174 172-174 0/0
0.38 3:40 39 10:27 146 141-149 1525 173 172-174 1/0
0.44 4:16 36 9:40 136 134-138 1314 173 172-174 0/2
0.50 4:54 37 9:57 136 133-138 1354 172 166-174 0/0
0.56 5:25 31 8:21 137 135-139 1145 183 174-190 0/2
0.63 6:00 35 9:20 140 138-143 1307 181 180-182 1/0
0.69 6:35 35 9:15 146 144-148 1350 180 178-182 3/0
0.75 7:24 49 13:07 149 146-151 1954 154 114-180 3/0
0.81 8:12 48 12:49 139 136-146 1781 150 126-172 2/0
0.88 8:56 44 11:50 138 134-140 1634 162 124-172 0/1
0.94 9:26 30 8:01 132 129-136 1058 192 184-198 1/1
1.00 9:58 32 8:24 143 136-148 1202 186 184-188 1/1
1.06 10:31 34 8:56 149 148-150 1332 183 180-188 1/1
1.13 11:15 44 11:42 150 145-152 1754 173 124-182 0/2
1.19 12:10 54 14:28 136 131-145 1968 132 118-168 0/1
1.25 12:56 47 12:31 125 123-128 1565 142 122-188 1/0
1.31 13:30 34 9:02 125 123-128 1128 185 180-192 0/1
1.38 14:04 34 9:02 143 132-148 1292 181 180-186 1/0
1.44 14:38 34 9:06 150 149-151 1366 180 178-182 1/0
1.50 15:28 50 13:15 146 135-150 1935 149 118-184 0/0
1.56 16:16 48 12:54 126 118-132 1626 144 118-168 0/1
1.63 16:59 43 11:29 119 115-122 1366 165 130-202 1/1
1.69 17:31 31 8:19 128 118-137 1065 185 182-194 0/1
1.75 18:04 33 8:49 143 139-145 1262 184 182-186 1/1
1.81 18:38 35 9:15 147 144-151 1359 182 180-184 2/0
1.88 19:23 45 12:00 148 143-152 1775 153 92-184 1/0
1.94 20:16 53 14:01 129 120-142 1808 143 124-166 0/1
2.00 20:56 41 10:48 125 123-127 1350 173 166-188 0/1
2.06 21:28 32 8:27 132 129-136 1115 188 186-190 0/0
2.13 22:01 32 8:38 144 133-151 1244 178 94-188 1/0
2.19 22:34 33 8:56 152 150-154 1357 183 180-184 1/1
2.25 23:19 45 11:56 151 145-153 1801 136 86-184 1/1
2.31 24:12 54 14:19 131 123-142 1874 144 118-168 1/0
2.38 24:59 46 12:21 116 112-122 1432 152 116-190 1/2
2.44 25:32 33 8:50 128 119-137 1131 188 186-192 1/2
2.50 26:05 33 8:46 143 140-145 1255 183 180-186 1/1
2.56 26:39 35 9:13 144 144-145 1328 183 178-184 1/1
2.63 27:26 47 12:32 145 137-150 1818 165 122-182 2/0
2.69 28:23 57 15:07 127 117-140 1921 139 84-168 1/0
2.75 29:06 43 11:21 113 110-116 1283 173 164-188 1/0
2.81 29:38 33 8:41 118 112-128 1024 184 182-188 0/0
2.88 30:11 33 8:41 133 128-137 1155 185 184-186 0/0
2.94 30:44 33 8:55 139 137-141 1240 182 180-184 0/1
3.00 31:30 46 12:10 138 128-143 1679 149 112-184 0/1
3.06 32:10 40 10:42 131 126-134 1402 171 168-174 0/1
3.13 32:58 48 12:47 130 127-135 1661 151 126-172 0/1
3.19 33:29 31 8:18 134 128-140 1112 185 170-194 1/1
3.25 34:01 32 8:33 146 143-150 1248 183 182-184 1/0
3.31 34:34 33 8:52 150 149-151 1329 184 184-186 1/0
3.38 35:08 34 8:57 152 150-154 1359 182 180-184 1/0
3.44 35:41 33 8:55 155 154-156 1382 180 180-180 1/1
3.50 36:14 33 8:43 156 156-157 1360 179 178-180 0/2
3.56 36:47 33 8:53 154 153-156 1369 178 176-180 0/4
3.63 37:21 34 9:06 151 147-154 1375 178 176-180 0/3
3.69 37:57 36 9:35 146 145-148 1398 177 176-178 0/0
3.75 38:36 38 10:12 149 148-152 1520 175 174-178 3/0
3.81 39:12 37 9:46 151 149-153 1475 176 176-178 2/0
3.84 39:32 20 10:13 147 147-147 1501 179 178-180 0/1

Heart

138/157max
  • Show Beats/Mile

Elevation

Asc 32m, Range 10m, Flat prediction 39:33
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

169 (202 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 83.9 178 3.5 33:09 9:35
Walk 16.1 122 0.4 6:23 16:33

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:39 47.31% More
800m 4:21 8:46 51.88% More
1km 5:35 8:59 52.67% More
Mile 9:26 9:26 52.94% More
5k 32:16 10:23 54.02% More

Predictions

Dist Time Per Mile WAVA
1M 9:15 9:15 53.94
5km 31:28 10:08 55.40
5M 52:36 10:31 54.17
10km 1:06:31 10:42 53.66
10M 1:51:11 11:07 52.98
Half 2:28:50 11:22 51.74
20M 3:55:04 11:45 51.66
Mara 5:14:39 12:01 51.18

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