Wed 27th Jul 2022 at 4:53pm by Bintmcskint

Run > Intervals

  • Time
    44:02
  • Miles
    4.37
  • Min/mi
    10:05
  • Pacing
    77%
  • WAVA
    56.91
  • Stride(cm)
    90
  • Cals
    349
  • Cadence
    178
  • Asc(m)
    41
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

4 comments
Eddie said: WU, 3,2,1 x 2, CD

Same 3,2,1 minute efforts as a couple of weeks ago with 1 min recoveries and 3 min recovery between sets.

The body that was feeling so strong and peppy during my yoga session this morning was not the same body (and, indeed, mind) that set out on this run.
That said, once I'd warmed up (it took a while - that first 3 min effort was a bit of a slog!) this felt OK and I'm happy enough with the susbsequent efforts which look pretty consistent.
All done to feel as always :-)
Had to do this on road as the nature trail shuts at 4pm

Split Summary
===
1) 0.87m - 10:00(11:26/m) 72cal 5.25/6.59mph
2) 0.31m - 3:00(9:50/m) 25cal 6.1/7.33mph
3) 0.1m - 1:00(10:05/m) 9cal 5.95/7.14mph
4) 0.24m - 2:00(8:15/m) 18cal 7.28/7.18mph
5) 0.1m - 1:00(9:44/m) 7cal 6.17/6.72mph
6) 0.11m - 1:00(8:45/m) 8cal 6.86/7.24mph
7) 0.09m - 1:00(10:44/m) 7cal 5.59/7.14mph
8) 0.28m - 3:00(10:45/m) 24cal 5.58/6.28mph
9) 0.33m - 3:00(9:02/m) 25cal 6.64/7.51mph
10) 0.1m - 1:00(9:56/m) 8cal 6.04/6.78mph
11) 0.25m - 2:00(8:05/m) 17cal 7.42/7.66mph
12) 0.1m - 1:00(10:28/m) 8cal 5.74/6.66mph
13) 0.12m - 1:00(8:16/m) 9cal 7.26/7.14mph
14) 0.08m - 1:00(12:30/m) 8cal 4.8/6.95mph
15) 0.27m - 3:00(11:05/m) 21cal 5.41/5.59mph
16) 1.01m - 10:00(9:55/m) 83cal 6.05/7.51mph
17) 0m - 2(15:07/m) 3.97/6.16mph
10:00 3:00 1:00 2:00 1:00 1:00 1:00 3:00 3:00 1:00 2:00 1:00 1:00 1:00 3:00 10:00 2
Mandymoo
😁
Seratonin
👍
Autumnleaves
Funny how long it can take to feel properly warmed up.
Seratonin
👍
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Pace

11% 18% 26% 26% 6% 13%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.06 49 49 13:05 164 122-172 4/0
0.13 1:31 42 11:06 171 170-172 0/1
0.19 2:10 39 10:25 171 170-172 0/1
0.25 3:01 51 13:39 171 170-174 0/1
0.31 3:47 46 12:20 171 170-174 0/0
0.38 4:26 39 10:28 174 174-174 0/1
0.44 5:07 40 10:48 176 174-178 0/1
0.50 5:49 43 11:21 176 174-178 1/1
0.56 6:29 40 10:40 176 174-178 0/2
0.63 7:12 42 11:17 175 172-178 0/2
0.69 7:50 38 10:10 175 174-176 1/1
0.75 8:26 36 9:36 178 176-180 0/2
0.81 9:18 52 13:52 176 174-178 0/1
0.88 10:02 44 11:51 176 174-178 0/2
0.94 10:42 40 10:35 180 178-182 1/1
1.00 11:28 46 12:21 178 176-180 0/0
1.06 12:06 38 10:10 180 178-182 1/0
1.13 12:38 32 8:27 181 180-182 1/0
1.19 13:07 28 7:36 180 176-182 0/1
1.25 13:41 34 9:08 176 174-176 0/0
1.31 14:17 37 9:45 179 176-182 1/1
1.38 14:49 31 8:20 181 180-182 1/1
1.44 15:22 34 8:59 183 182-184 2/0
1.50 15:52 29 7:49 184 182-184 1/0
1.56 16:27 35 9:17 179 174-182 0/3
1.63 17:03 36 9:38 178 176-180 0/1
1.69 17:43 41 10:53 183 180-184 1/2
1.75 18:10 27 7:10 179 172-182 1/0
1.81 18:50 40 10:35 174 174-176 0/1
1.88 19:28 38 10:01 176 174-176 0/2
1.94 20:03 35 9:21 178 176-178 1/0
2.00 20:46 44 11:42 177 176-178 0/1
2.06 21:30 43 11:36 178 178-178 1/1
2.13 22:09 39 10:18 178 176-182 2/0
2.19 22:44 35 9:22 186 184-186 0/2
2.25 23:18 35 9:12 187 186-188 1/1
2.31 23:48 29 7:49 187 186-188 1/0
2.38 24:23 35 9:27 185 184-186 4/0
2.44 24:59 36 9:36 187 186-190 0/2
2.50 25:32 33 8:46 175 174-176 1/3
2.56 26:09 37 9:54 179 176-186 0/1
2.63 26:41 32 8:29 187 184-188 1/1
2.69 27:11 30 8:07 187 186-188 2/0
2.75 27:41 30 8:02 186 184-188 1/1
2.81 28:19 37 9:58 183 174-188 0/0
2.88 28:56 37 9:56 177 176-178 0/1
2.94 29:28 32 8:36 186 176-190 1/0
3.00 29:58 29 7:50 185 184-186 0/1
3.06 30:41 43 11:27 177 172-188 1/0
3.13 31:24 43 11:34 176 174-176 2/0
3.19 32:04 40 10:46 177 176-178 0/0
3.25 33:30 1:26 +48 22:51 171 126-178 2/0
3.31 34:20 50 13:25 178 178-178 2/0
3.38 34:59 39 10:19 178 176-180 3/0
3.44 35:42 43 11:22 180 178-180 2/0
3.50 36:12 31 8:12 180 178-180 0/3
3.56 36:49 37 9:45 179 178-180 0/2
3.63 37:24 35 9:27 178 176-180 0/1
3.69 37:59 35 9:13 179 178-180 0/1
3.75 38:37 38 10:15 177 176-180 1/0
3.81 39:14 36 9:41 178 176-180 2/0
3.88 39:55 41 11:03 179 178-180 1/1
3.94 40:27 32 8:37 179 178-180 0/1
4.00 41:06 39 10:23 180 178-182 2/0
4.06 41:45 38 10:14 181 178-184 2/0
4.13 42:44 59 +27 15:46 174 122-182 0/1
4.19 43:26 42 11:09 180 178-180 0/0
4.25 44:07 41 10:59 180 178-180 2/0
4.31 44:45 39 10:17 180 178-182 4/0
4.37 45:19 34 10:02 182 180-182 1/0

Elevation

Asc 41m, Range 20m, Flat prediction 42:50
Elevation Graph
Biggest Climbs (m) Min/mi
12 2.7% 14:05
See your biggest climbs

Cadence

178 (190 max) Stride Length: 90cm Run: 98.8% Walk: 1.2%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:06 50.93% More
800m 4:14 8:32 54.05% More
1km 5:25 8:43 55.00% More
Mile 9:10 9:10 55.09% More
5k 30:50 9:55 57.21% More

Predictions

Dist Time Per Mile WAVA
1M 9:13 9:13 54.76
5km 30:40 9:52 57.51
5M 50:47 10:09 56.78
10km 1:03:57 10:18 56.49
10M 1:45:54 10:35 56.32
Half 2:20:59 10:46 55.31
20M 3:40:47 11:02 55.72
Mara 4:53:57 11:13 55.52
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