Wed 3rd Aug 2022 at 7:23am by AngeM

Run > Intervals
  • Time
    1:07:42
  • Miles
    6.87
  • Min/mi
    9:51
  • Pacing
    30%
  • WAVA
    56.61
  • Stride(cm)
    84
  • Cals
    618
  • Cadence
    195
  • BPM
    144
  • %MHR
    84
  • B/mi
    1416
  • Asc(m)
    273
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Earlier start AWP with Hannah & JJ : 1-2-1 session🥱😅
wu to park - 5 x 1-1 min, 5 x 2-1 min, 5 x 1-1 min - wd to work

Split Summary
===
1) 1m - 9:30(9:30/m) 132/145bpm [1255b/mi] 88cal
2) 0.61m - 5:26(8:53/m) 139/148bpm [1235b/mi] 48cal
3) 0.14m - 1:00(7:03/m) 126/152bpm [888b/mi] 7cal
4) 0.03m - 1:00(30:42/m) 140/153bpm [4297b/mi] 8cal
5) 0.14m - 1:00(6:58/m) 133/157bpm [926b/mi] 7cal
6) 0.03m - 1:00(31:45/m) 147/160bpm [4666b/mi] 9cal
7) 0.15m - 1:00(6:51/m) 138/158bpm [945b/mi] 8cal
8) 0.04m - 1:00(28:34/m) 145/161bpm [4142b/mi] 9cal
9) 0.14m - 1:00(7:00/m) 141/161bpm [987b/mi] 9cal
10) 0.04m - 1:00(27:54/m) 151/162bpm [4212b/mi] 9cal
11) 0.14m - 1:00(6:56/m) 143/161bpm [992b/mi] 8cal
12) 0.03m - 1:00(29:39/m) 154/162bpm [4566b/mi] 10cal
13) 0.27m - 2:00(7:23/m) 153/166bpm [1130b/mi] 20cal
14) 0.02m - 1:00(42:46/m) 154/166bpm [6586b/mi] 10cal
15) 0.28m - 2:00(7:13/m) 154/166bpm [1112b/mi] 20cal
16) 0.04m - 1:00(24:51/m) 153/167bpm [3802b/mi] 9cal
17) 0.27m - 2:00(7:25/m) 156/169bpm [1158b/mi] 21cal
18) 0.01m - 1:00(2:20:19/m) 155/169bpm [21748b/mi] 10cal
19) 0.27m - 2:00(7:28/m) 157/169bpm [1171b/mi] 20cal
20) 0.04m - 1:00(23:56/m) 158/169bpm [3783b/mi] 10cal
21) 0.27m - 2:00(7:21/m) 158/169bpm [1160b/mi] 21cal
22) 0.04m - 1:00(24:20/m) 157/170bpm [3821b/mi] 10cal
23) 0.14m - 1:00(7:17/m) 151/164bpm [1099b/mi] 9cal
24) 0.05m - 1:00(18:58/m) 160/169bpm [3034b/mi] 9cal
25) 0.14m - 1:00(7:16/m) 151/165bpm [1097b/mi] 9cal
26) 0.04m - 1:00(23:09/m) 157/166bpm [3634b/mi] 10cal
27) 0.14m - 1:00(7:02/m) 148/166bpm [1042b/mi] 9cal
28) 0.04m - 1:00(23:23/m) 161/169bpm [3764b/mi] 10cal
29) 0.14m - 1:00(7:08/m) 150/164bpm [1069b/mi] 10cal
30) 0.04m - 1:00(24:32/m) 157/166bpm [3850b/mi] 10cal
31) 0.14m - 1:00(7:02/m) 151/166bpm [1063b/mi] 9cal
32) 0.12m - 1:00(8:07/m) 133/166bpm [1080b/mi] 7cal
33) 1m - 9:14(9:14/m) 144/157bpm [1329b/mi] 82cal
34) 0.85m - 8:32(10:00/m) 145/158bpm [1451b/mi] 73cal
9:30 5:26 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 9:14 8:32
Pin Map
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Pace

42% 12% 17% 12% 17%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 41 41 10:59 91 75-111 999 196 194-198 6/0
0.13 1:21 40 10:41 121 113-130 1294 193 190-196 10/0
0.19 2:22 1:00 +26 16:05 124 116-131 1995 193 192-198 11/0
0.25 2:57 36 9:32 124 119-130 1183 196 196-198 4/1
0.31 3:34 37 9:44 133 132-133 1295 196 194-198 11/1
0.38 4:11 38 10:01 135 133-137 1352 196 194-198 3/1
0.44 4:45 34 9:01 137 137-137 1235 200 198-202 1/5
0.50 5:21 35 9:27 138 137-139 1305 199 198-202 3/5
0.56 5:55 34 9:10 137 135-139 1255 197 184-204 5/1
0.63 6:30 35 9:18 135 135-136 1256 201 198-202 1/1
0.69 7:04 34 9:08 139 137-142 1270 200 186-204 7/3
0.75 7:39 35 9:13 142 142-143 1308 203 200-206 5/4
0.81 8:13 34 9:09 144 143-145 1317 203 198-206 3/1
0.88 8:45 32 8:36 143 143-144 1229 205 204-206 0/7
0.94 9:35 50 +14 13:14 136 131-142 1799 205 202-208 2/3
1.00 10:09 35 9:13 138 135-141 1273 205 200-208 6/3
1.06 10:46 36 9:43 144 141-146 1399 198 104-206 9/5
1.13 11:15 30 7:53 147 146-148 1159 203 188-208 1/7
1.19 11:49 34 +6 9:02 146 145-146 1319 206 204-208 1/4
1.25 12:27 38 10:03 143 141-145 1438 207 204-208 3/0
1.31 13:00 33 8:42 145 143-146 1261 205 204-208 11/0
1.38 13:31 31 8:22 146 145-147 1222 206 204-208 0/6
1.44 14:26 55 +21 14:38 134 128-145 1961 205 202-206 3/0
1.50 15:09 44 +10 11:37 141 135-146 1638 206 206-208 0/3
1.56 16:37 1:28 +56 23:24 115 101-144 2691 183 106-204 0/1
1.63 19:44 3:07 +2:47 49:52 123 96-139 6133 186 106-224 3/1
1.69 20:27 43 11:29 119 100-136 1367 213 110-224 2/6
1.75 20:53 26 6:52 145 139-152 996 219 218-220 8/1
1.81 22:05 1:12 19:08 134 114-152 2564 160 86-224 0/3
1.88 22:32 27 7:17 129 119-144 940 223 222-224 6/0
1.94 23:00 28 7:28 154 147-157 1150 218 216-220 0/2
2.00 24:10 1:10 18:36 136 116-160 2529 164 82-224 2/3
2.06 24:36 26 6:55 141 125-154 974 219 218-222 1/4
2.13 25:24 49 12:56 157 152-161 2031 169 104-220 8/3
2.19 26:14 50 13:13 128 116-149 1692 186 102-224 0/6
2.25 26:39 25 6:43 146 136-155 982 220 218-222 2/1
2.31 27:37 58 15:23 156 145-162 2401 178 96-220 3/2
2.38 28:17 40 10:37 131 122-142 1391 222 216-224 4/0
2.44 28:43 27 7:07 152 144-160 1083 220 218-224 0/2
2.50 29:55 1:12 19:09 148 124-162 2833 119 92-218 0/4
2.56 30:23 28 7:23 130 119-142 960 222 218-224 3/1
2.63 30:50 27 7:15 152 145-160 1101 218 216-220 0/1
2.69 31:18 28 7:28 164 161-166 1225 215 200-218 2/3
2.75 31:47 29 7:39 166 166-166 1270 214 212-216 5/1
2.81 33:03 1:16 20:19 147 119-166 2986 189 110-222 8/0
2.88 33:30 27 7:13 139 127-151 1003 221 210-224 4/2
2.94 33:56 26 7:01 159 154-163 1116 219 218-220 0/1
3.00 34:24 28 7:31 164 163-164 1233 218 218-218 0/8
3.06 34:52 28 7:23 166 166-166 1227 215 212-218 2/5
3.13 35:59 1:07 17:45 146 122-167 2590 153 88-218 3/1
3.19 36:30 31 8:18 139 127-150 1155 221 218-224 1/0
3.25 36:58 28 7:24 159 151-166 1176 219 218-220 2/0
3.31 37:24 27 7:10 167 166-168 1196 215 210-218 1/2
3.38 37:54 29 7:46 168 168-169 1306 206 198-216 1/2
3.44 39:15 1:22 21:44 146 129-168 3174 222 216-224 2/1
3.50 39:43 28 7:30 152 144-160 1140 222 220-224 2/0
3.56 40:13 30 7:59 164 159-166 1308 217 210-220 0/9
3.63 40:42 29 7:37 167 166-169 1272 212 200-216 1/4
3.69 41:44 1:03 16:42 161 146-169 2688 131 100-212 4/0
3.75 42:20 36 9:30 139 132-147 1320 174 108-224 6/0
3.81 42:46 26 7:03 157 149-164 1107 218 216-222 0/5
3.88 43:13 27 7:14 167 166-168 1208 218 216-218 5/1
3.94 43:40 27 7:12 169 168-169 1216 217 216-218 0/4
4.00 44:43 1:03 16:45 161 143-169 2696 142 104-218 1/8
4.06 45:18 35 9:19 140 133-151 1304 180 114-224 4/2
4.13 45:46 28 7:31 159 154-163 1194 220 218-222 1/1
4.19 46:40 54 14:24 162 152-169 2332 132 112-220 6/3
4.25 47:19 38 10:15 141 135-150 1446 159 32-226 1/5
4.31 47:44 26 6:49 157 150-163 1071 223 220-224 3/2
4.38 48:47 1:02 16:37 158 140-166 2626 139 82-220 3/4
4.44 49:19 32 8:30 137 133-142 1163 217 210-226 3/1
4.50 49:46 27 7:14 158 145-165 1142 222 220-224 1/1
4.56 50:52 1:07 17:47 159 141-168 2828 127 88-224 3/3
4.62 51:20 28 7:31 141 132-152 1060 217 210-224 5/1
4.69 51:48 27 7:19 158 155-164 1157 214 200-222 0/6
4.75 52:59 1:11 18:53 154 136-166 2909 134 92-220 4/0
4.81 53:24 25 6:40 145 137-151 967 225 224-226 2/2
4.87 53:50 26 6:54 159 151-165 1098 224 222-226 2/1
4.94 58:51 5:02 +4:51 1:20:26 129 106-166 10375 209 204-220 2/3
5.00 59:39 48 12:44 140 131-150 1784 209 202-214 4/4
5.06 1:00:13 34 8:57 151 150-152 1350 205 204-208 0/3
5.12 1:02:12 1:59 +1:28 31:49 137 118-154 4358 196 154-208 4/1
5.19 1:02:52 40 10:39 130 122-140 1384 203 198-206 0/6
5.25 1:03:27 35 9:27 148 140-155 1397 204 202-206 0/5
5.31 1:04:04 37 9:49 156 155-157 1532 202 192-208 4/1
5.38 1:04:49 45 +7 11:54 151 149-156 1797 202 190-208 2/3
5.44 1:05:24 35 9:21 143 138-149 1336 200 196-204 1/8
5.50 1:05:57 33 8:56 135 133-137 1205 207 204-210 1/9
5.56 1:06:30 33 8:53 145 140-149 1288 209 204-212 4/5
5.63 1:07:41 1:10 +32 18:41 141 137-149 2634 196 130-208 3/11
5.69 1:08:51 1:10 +33 18:47 146 142-151 2742 195 110-232 4/4
5.75 1:09:45 54 +21 14:31 138 134-144 2003 202 120-232 4/3
5.81 1:10:19 33 8:54 142 139-144 1263 208 204-210 2/4
5.88 1:11:16 58 +28 15:23 140 136-145 2153 200 124-210 4/6
5.94 1:11:52 35 9:28 148 145-151 1400 208 206-210 6/0
6.00 1:12:47 55 +22 14:37 153 152-155 2237 185 130-210 6/0
6.06 1:14:23 1:37 +48 25:48 144 131-155 3716 147 96-210 6/0
6.13 1:15:07 44 11:39 140 131-155 1631 202 198-204 6/9
6.19 1:16:15 1:08 +23 18:04 150 147-156 2709 204 196-218 7/4
6.25 1:17:05 50 +4 13:17 145 138-149 1926 196 132-208 4/2
6.31 1:18:00 56 +17 14:50 140 136-143 2077 189 104-210 1/3
6.38 1:18:35 34 9:11 142 136-146 1305 206 204-208 5/1
6.44 1:19:23 48 +15 12:47 145 142-148 1855 207 206-210 1/4
6.50 1:19:57 35 9:14 145 143-146 1339 204 198-208 3/6
6.56 1:20:30 33 8:42 143 143-145 1245 203 200-206 0/5
6.63 1:21:02 32 8:34 147 145-149 1260 207 206-208 0/4
6.69 1:22:20 1:18 +42 20:46 149 132-155 3093 196 140-206 1/3
6.75 1:22:56 36 9:41 139 132-147 1345 210 208-212 8/3
6.81 1:23:56 1:00 +26 15:56 153 147-158 2437 207 198-210 2/1
6.86 1:24:23 27 8:41 151 150-151 1310 208 198-216 8/2

Heart

144/169max
  • Show Beats/Mile

Elevation

Asc 273m, Range 50m, Flat prediction 1:06:30
Elevation Graph
Biggest Climbs (m) Min/mi
28 11.7% 10:32
16 8.7% 13:43
14 6.9% 11:08
13 5.0% 11:43
13 3.6% 9:06
11 4.9% 11:06
See your biggest climbs

Cadence

195 (232 max) Stride Length: 84cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 70.4 209 6.5 55:33 10:29
Walk 14.3 107 0.3 13:56 41:48
Still 2.0 - - 1:56 -
Pause 13.3 - - 12:58 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:01 56.57% More
800m 4:17 8:36 50.78% More
1km 5:43 9:12 49.46% More
Mile 9:18 9:18 51.90% More
5k 32:01 10:18 52.62% More
5 miles 59:28 11:54 46.28% More
10k 1:16:22 12:17 45.12% More

Predictions

Dist Time Per Mile WAVA
1M 8:47 8:47 54.91
5km 29:12 9:24 57.71
5M 48:21 9:40 56.91
10km 1:00:52 9:48 56.62
10M 1:40:47 10:05 56.37
Half 2:14:11 10:15 55.32
20M 3:30:08 10:30 55.62
Mara 4:39:47 10:41 55.35
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