Mon 5th Sep 2022 at 8:30am by DavidGould

Run > Intervals
  • Time
    51:04
  • Miles
    3.90
  • Min/mi
    13:06
  • Pacing
    65%
  • WAVA
    39.72
  • Stride(cm)
    82
  • Cals
    481
  • Cadence
    151
  • BPM
    139
  • %MHR
    76.1
  • B/mi
    1814
  • Asc(m)
    56
  • Hillscore
    4
  • Surface
    Mixed

Notes & Comments

My watch said I should do a sprint session today. I hate my watch.

Warm up for 10 minutes then 2x3x15 seconds at 4:20/km with 3 minutes between reps and 5 between sets, all followed by 10 minutes of cool down doesn't sound too onerous. Ha! It was quite enough for a first brisk session, thank you.

The first rep was a bit behind the pace: I figured out after that that I should use the 3 second countdown to accelerate up to speed. The second set was slightly slower than the first: it was on grass instead of tarmac, and I cleverly managed two of the reps to be slightly uphill. Genius.

A pleasant, if rather warm, sunny day.

Split Summary
===
1) 1km - 7:55(7:55/km) 115/129bpm [910b/km] 67cal
2) 0.91km - 7:05(7:45/km) 134/143bpm [1039b/km] 68cal
3) 0.05km - 15(4:35/km) 142/143bpm [651b/km] 2cal
4) 0.4km - 3:00(7:33/km) 144/153bpm [1087b/km] 30cal
5) 0.06km - 15(3:51/km) 148/151bpm [570b/km] 3cal
6) 0.36km - 3:00(8:15/km) 140/153bpm [1155b/km] 29cal
7) 0.07km - 15(3:31/km) 148/151bpm [521b/km] 3cal
8) 0.6km - 5:00(8:19/km) 143/155bpm [1190b/km] 47cal
9) 0.06km - 15(3:57/km) 157/160bpm [620b/km] 3cal
10) 0.36km - 3:00(8:19/km) 149/163bpm [1239b/km] 31cal
11) 0.06km - 15(3:58/km) 154/156bpm [612b/km] 3cal
12) 0.39km - 3:00(7:38/km) 148/159bpm [1129b/km] 29cal
13) 0.06km - 15(3:56/km) 154/159bpm [607b/km] 3cal
14) 1km - 7:44(7:44/km) 149/161bpm [1152b/km] 79cal
15) 0.29km - 2:16(7:43/km) 147/149bpm [1135b/km] 23cal
16) 0.58km - 7:34(13:08/km) 138/150bpm [1812b/km] 61cal
7:55 7:05 15 3:00 15 3:00 15 5:00 15 3:00 15 3:00 15 7:44 2:16 7:34
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Pace

17% 37% 30% 6% 10%

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 9:56 88 72-104 874 159 156-162 0/2
0.13 1:28 51 13:35 109 104-113 1480 142 116-156 0/3
0.19 2:22 54 14:20 102 97-108 1462 129 116-152 0/2
0.25 3:12 50 13:20 112 106-121 1493 150 146-152 0/2
0.31 4:04 52 13:51 122 120-124 1690 145 140-148 3/0
0.38 4:48 44 11:47 119 117-121 1402 149 146-152 4/1
0.44 5:32 44 11:50 118 116-122 1396 153 152-156 0/5
0.50 6:20 47 12:33 125 123-127 1568 153 150-156 0/2
0.56 7:07 48 12:48 126 124-129 1612 154 148-158 1/0
0.63 7:57 49 13:07 125 121-129 1639 156 154-158 2/0
0.69 8:45 48 12:47 132 127-138 1688 156 154-158 1/0
0.75 9:30 45 12:05 137 134-139 1654 156 156-156 1/0
0.81 10:16 46 12:24 131 128-133 1624 155 154-156 1/0
0.88 11:05 48 12:56 128 127-131 1655 154 152-158 1/0
0.94 11:54 49 13:04 131 126-134 1712 155 152-158 1/0
1.00 12:40 46 12:20 134 133-136 1653 154 152-158 0/0
1.06 13:26 46 12:13 135 132-136 1650 155 152-158 1/1
1.13 14:11 45 12:05 138 137-139 1668 156 156-156 2/0
1.19 14:58 46 12:23 141 138-143 1745 156 152-156 2/0
1.25 15:32 35 9:13 142 139-143 1308 175 152-196 2/0
1.31 16:20 48 12:52 143 139-152 1839 150 144-154 1/0
1.38 17:06 46 12:12 146 143-150 1782 152 148-154 0/1
1.44 17:51 45 12:03 143 142-145 1722 154 152-154 3/0
1.50 18:24 33 8:49 146 144-148 1287 167 152-202 1/1
1.56 19:17 52 13:59 144 133-153 2014 141 116-202 0/0
1.63 20:09 52 14:00 139 134-141 1946 133 116-152 1/0
1.69 20:58 49 13:05 139 137-140 1818 151 146-152 1/2
1.75 21:33 35 9:21 141 137-146 1318 165 148-186 1/1
1.81 22:11 38 10:03 151 148-153 1518 165 110-198 0/1
1.88 23:08 57 15:14 145 140-150 2208 128 106-146 3/0
1.94 24:07 58 15:33 139 135-140 2162 142 110-146 3/0
2.00 24:59 53 14:04 137 135-138 1926 146 142-152 0/1
2.06 25:45 46 12:17 142 138-145 1744 155 150-158 1/1
2.13 26:27 42 11:06 148 145-154 1644 159 156-162 1/2
2.19 26:57 30 7:54 157 154-159 1240 187 162-198 2/0
2.25 27:59 1:02 16:30 157 147-163 2591 124 106-192 2/0
2.31 28:51 52 13:55 141 138-144 1961 140 112-152 2/0
2.38 29:35 45 11:54 146 140-153 1739 156 150-162 0/2
2.44 30:06 31 8:13 154 153-155 1265 167 162-184 0/6
2.50 30:49 42 11:19 156 154-159 1766 158 110-192 1/1
2.56 31:44 56 14:49 146 139-155 2162 128 110-156 0/2
2.63 32:27 42 11:18 146 142-147 1650 152 148-154 0/2
2.69 33:06 40 10:35 148 146-150 1565 154 152-156 3/0
2.75 33:34 28 7:32 156 151-160 1174 195 156-202 1/1
2.81 34:34 59 15:47 157 154-160 2479 125 100-146 4/0
2.88 35:24 51 13:30 153 149-156 2065 146 144-152 1/0
2.94 36:09 45 11:53 151 148-154 1795 149 144-152 0/2
3.00 36:53 44 11:42 148 146-152 1733 152 146-156 0/2
3.06 37:43 50 13:22 142 141-145 1899 153 144-156 0/4
3.13 38:31 49 12:57 141 140-143 1825 154 150-156 0/3
3.19 39:16 45 11:55 146 143-148 1739 155 152-156 0/1
3.25 39:57 40 10:48 150 147-152 1619 154 146-156 0/2
3.31 40:37 40 10:41 150 149-151 1603 157 156-158 0/3
3.38 41:23 46 12:24 148 147-149 1835 154 148-156 0/1
3.44 42:07 44 11:42 147 146-149 1719 153 150-156 0/1
3.50 42:53 46 12:18 146 145-148 1796 151 148-154 1/1
3.56 43:47 54 14:27 146 145-148 2111 145 108-156 1/0
3.63 44:52 1:05 17:15 143 141-145 2467 143 110-152 3/0
3.69 45:50 58 15:34 141 138-146 2195 147 142-152 3/0
3.75 46:48 57 15:15 144 142-146 2195 140 110-150 3/0
3.81 47:35 48 12:45 146 143-149 1862 157 154-162 1/1
3.88 50:40 3:04 49:10 134 123-149 6588 143 100-156 0/3
3.90 51:03 23 14:17 127 127-128 1813 146 144-148 0/1

Heart

139/163max
  • Show Beats/Mile

Elevation

Asc 56m, Range 23m, Flat prediction 51:11
Elevation Graph
Biggest Climbs (m) Min/mi
16 1.1% 12:20
11 2.0% 15:29
10 3.0% 12:05
See your biggest climbs

Cadence

151 (202 max) Stride Length: 82cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 85.0 155 3.6 43:22 12:06
Walk 11.5 112 0.3 5:54 18:36
Still 3.5 - - 1:47 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:42 10:51 32.90% More
800m 5:32 11:09 38.28% More
1km 7:03 11:22 39.16% More
Mile 11:46 11:46 39.94% More
5k 37:50 12:11 42.32% More

Predictions

Dist Time Per Mile WAVA
1M 12:04 12:04 38.93
5km 40:08 12:55 39.89
5M 1:06:27 13:17 39.39
10km 1:23:40 13:28 39.14
10M 2:18:33 13:51 39.16
Half 3:04:28 14:05 38.66
20M 4:48:52 14:27 39.12
Mara 6:24:36 14:41 39.18
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