Mon 15th Aug 2022 at 12:05pm by geordiegirl

Run > General
  • Time
    45:21
  • Miles
    4.20
  • Min/mi
    10:48
  • Pacing
    31%
  • WAVA
    50.66
  • Stride(cm)
    90
  • Cals
    474
  • Cadence
    166
  • BPM
    147
  • %MHR
    86.1
  • B/mi
    1589
  • Asc(m)
    72
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

3 comments
45min Primer:

15min warm up
4m faster, 8m recovery
1m, 3m x 2
10min cool down then rounded to whole .number.

Split Summary
===
1) 1m - 10:46(10:46/m) 131/150bpm [1409b/mi] 103cal
2) 0.4m - 4:14(10:40/m) 132/140bpm [1407b/mi] 41cal

3) 0.45m - 4:00(8:57/m) 157/162bpm [1405b/mi] 47cal
4) 0.73m - 8:00(11:00/m) 142/157bpm [1561b/mi] 81cal

5) 0.11m - 1:00(8:43/m) 157/163bpm [1367b/mi] 11cal
6) 0.22m - 3:00(13:26/m) 163/167bpm [2189b/mi] 33cal

7) 0.11m - 1:00(9:00/m) 168/177bpm [1511b/mi] 12cal
8) 0.25m - 3:00(11:59/m) 163/177bpm [1954b/mi] 32cal

9) 0.9m - 10:00(11:10/m) 161/171bpm [1798b/mi] 110cal
10) 0.03m - 21(11:21/m) 169/170bpm [1917b/mi] 4cal
10:46 4:14 4:00 8:00 1:00 3:00 1:00 3:00 10:00 21
Evangel
A good speedwork session, GG; that's quite enough for hot, sticky weather!
geordiegirl
Thanks Ev it was a bit warm for too much effort but done and a tick for me so happy I pushed myself it would have been easy to just run
hillstrider
An excellent interval session!
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Pace

13% 17% 30% 22% 18%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:28 1:28 11:46 120 92-140 1412 168 162-172 3/0
0.25 2:49 1:20 10:43 146 141-149 1564 168 166-172 6/0
0.38 4:06 1:17 10:18 141 136-149 1452 170 166-172 0/3
0.50 5:23 1:17 10:17 134 131-139 1378 170 166-172 0/7
0.63 6:40 1:18 10:20 129 125-131 1333 168 166-172 0/6
0.75 8:00 1:19 10:35 128 125-131 1355 166 162-170 0/9
0.88 9:21 1:21 10:51 122 121-125 1324 167 164-172 0/9
1.00 10:44 1:23 11:05 129 123-134 1430 167 162-172 0/5
1.13 12:03 1:19 10:31 127 122-134 1336 169 164-178 0/8
1.25 13:21 1:18 10:25 133 124-140 1385 169 166-172 1/4
1.38 14:46 1:25 11:18 135 130-139 1525 167 164-170 1/2
1.50 15:54 1:08 9:03 148 139-158 1340 176 164-184 1/2
1.63 17:05 1:11 9:28 159 158-161 1504 181 172-186 1/5
1.75 18:10 1:05 8:41 160 158-161 1389 179 174-184 0/9
1.88 19:15 1:05 8:41 154 152-158 1338 180 172-186 3/1
2.00 20:35 1:20 10:41 153 149-156 1634 171 168-176 1/4
2.13 21:58 1:23 11:01 153 152-154 1686 171 168-174 1/0
2.25 27:23 5:25 +4:07 43:19 117 82-154 5067 171 164-176 1/1
2.38 29:02 1:39 13:10 144 136-149 1896 152 100-242 2/0
2.50 30:19 1:17 10:20 137 130-146 1415 164 108-174 2/1
2.63 31:32 1:13 9:42 151 147-157 1464 174 166-184 6/0
2.75 32:49 1:18 10:20 163 159-166 1684 171 136-180 7/0
2.88 34:41 1:52 14:52 162 158-167 2409 152 108-166 9/0
3.00 35:53 1:12 9:36 166 162-174 1594 169 98-190 4/2
3.13 37:19 1:26 11:30 169 162-177 1943 157 118-184 5/0
3.25 38:52 1:33 12:22 161 154-166 1992 151 118-170 2/0
3.38 40:24 1:32 12:17 153 148-158 1879 156 114-176 5/0
3.50 41:55 1:31 12:12 158 154-163 1927 164 122-172 6/0
3.63 43:28 1:32 12:17 163 160-166 2001 152 104-172 6/0
3.75 44:53 1:25 11:23 160 157-163 1821 167 118-174 4/1
3.88 46:15 1:22 10:54 159 158-162 1733 159 112-174 4/1
4.00 47:33 1:18 10:27 166 163-171 1736 170 166-184 3/1
4.13 48:42 1:09 9:11 166 164-167 1524 181 176-188 0/4
4.20 49:27 45 10:22 168 167-169 1742 176 166-182 1/1

Heart

147/177max
  • Show Beats/Mile

Elevation

Asc 72m, Range 69m, Flat prediction 43:13
Elevation Graph
Biggest Climbs (m) Min/mi
63 2.2% 11:28
See your biggest climbs

Cadence

166 (242 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.9 170 4.1 42:26 11:29
Walk 5.4 117 0.1 2:53 19:59
Still 0.0 - - 1 -
Pause 7.7 - - 4:07 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:07 8:30 46.78% More
800m 4:27 8:58 48.76% More
1km 5:47 9:19 48.87% More
Mile 9:49 9:49 49.12% More
5k 37:00 11:55 45.54% More

Predictions

Dist Time Per Mile WAVA
1M 9:16 9:16 52.05
5km 32:29 10:27 51.88
5M 55:00 11:00 50.03
10km 1:09:58 11:16 49.26
10M 1:58:28 11:51 47.96
Half 2:39:43 12:12 46.47
20M 4:15:07 12:45 45.81
Mara 5:43:59 13:08 45.02

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