Tue 13th Sep 2022 at 8:42am by Fenland Flier

Run > Intervals
  • warm
  • Time
    1:12:19
  • Miles
    8.02
  • Min/mi
    9:01
  • Pacing
    86%
  • WAVA
    57.26
  • Stride(cm)
    102
  • Cals
    753
  • Cadence
    176
  • BPM
    139
  • %MHR
    70.9
  • B/mi
    1253
  • Asc(m)
    52
  • Surface
    Road

Notes & Comments

6 comments
Usual interval route but mud all over the roads so did some back and forth's and made up the distance.
Aim 7.24 pace, but wanted faster.

1) 2m - 19:05(9:34/m) 126/149bpm [1204b/mi] 179cal 6.28/7.27mph
2) 0.5m - 3:34(7:08/m) 148/155bpm [1056b/mi] 45cal 8.41/9.24mph
3) 0.25m - 2:35(10:27/m) 137/155bpm [1432b/mi] 29cal 5.74/8.27mph
4) 0.5m - 3:32(7:04/m) 152/158bpm [1073b/mi] 46cal 8.5/9.86mph
5) 0.26m - 2:35(10:05/m) 141/158bpm [1421b/mi] 30cal 5.95/8.37mph
6) 0.5m - 3:35(7:10/m) 154/161bpm [1104b/mi] 46cal 8.37/9.01mph
7) 0.24m - 2:35(10:40/m) 143/161bpm [1525b/mi] 29cal 5.63/8.31mph
8) 0.5m - 3:35(7:10/m) 154/160bpm [1105b/mi] 47cal 8.36/9.3mph
9) 0.26m - 2:35(9:52/m) 147/161bpm [1451b/mi] 31cal 6.08/9.35mph
10) 0.5m - 3:30(7:00/m) 159/165bpm [1114b/mi] 47cal 8.57/9.12mph
11) 0.24m - 2:35(10:39/m) 147/165bpm [1566b/mi] 30cal 5.63/8.47mph
12) 2.27m - 22:33(9:55/m) 135/140bpm [1338b/mi] 194cal 6.05/6.9mph
19:05 3:34 2:35 3:32 2:35 3:35 2:35 3:35 2:35 3:30 2:35 22:33
Flatlander
Nice set of speedy half miles.
3M
Very interverally!
Ness
Excellent pace on those intervals 👍
Fenland Flier
Thank you all.
steve45
Yeah, good efforts there FF.
Fenland Flier
Thanks Steve

Pace

49% 21% 20% 9% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:11 1:11 9:28 110 83-131 1042 169 126-174 0/0
0.25 2:21 1:10 9:19 125 119-137 1165 172 172-172 0/1
0.38 3:34 1:13 9:43 121 118-123 1175 172 172-172 3/0
0.50 4:44 1:10 9:22 122 121-122 1142 173 172-174 0/1
0.63 5:56 1:12 9:34 122 119-124 1168 171 166-172 1/0
0.75 7:07 1:12 9:33 121 119-123 1155 172 172-174 1/0
0.88 8:21 1:14 9:49 131 123-139 1286 171 170-172 6/0
1.00 9:33 1:12 9:39 132 125-139 1274 171 170-172 0/1
1.13 10:47 1:14 9:50 137 126-149 1346 172 172-172 0/2
1.25 12:00 1:13 9:46 134 123-146 1308 174 172-174 0/1
1.38 13:10 1:10 9:20 131 127-136 1223 174 172-174 0/1
1.50 14:21 1:10 9:22 130 128-134 1217 173 172-174 2/0
1.63 15:31 1:11 9:27 128 125-132 1209 174 174-176 1/0
1.75 16:42 1:11 9:27 130 128-131 1228 174 174-176 0/1
1.88 17:54 1:12 9:35 129 125-131 1236 173 168-174 0/0
2.00 19:06 1:12 9:37 128 126-130 1232 174 174-174 0/0
2.13 19:57 51 6:48 140 131-147 953 187 180-190 0/1
2.25 20:51 54 7:10 150 147-152 1075 190 188-190 0/2
2.38 21:46 55 7:21 151 151-152 1109 188 188-188 0/2
2.50 22:40 54 7:15 154 152-155 1117 189 188-190 0/2
2.63 23:59 1:19 10:32 144 133-153 1516 169 166-178 0/1
2.75 25:17 1:17 10:18 130 128-133 1339 168 166-172 0/1
2.88 26:08 52 6:53 144 135-151 990 188 180-190 1/0
3.00 27:00 52 6:54 154 151-155 1063 190 188-190 1/0
3.13 27:54 54 7:15 155 154-156 1123 189 188-190 0/1
3.25 28:50 56 7:25 157 156-158 1164 189 176-190 2/0
3.38 30:07 1:17 10:17 144 137-156 1481 170 170-172 3/0
3.50 31:20 1:13 9:45 134 132-137 1306 170 168-172 0/0
3.63 32:13 53 7:04 145 137-151 1026 185 178-188 1/0
3.75 33:07 54 7:13 156 152-157 1125 189 188-190 0/1
3.88 34:02 54 7:15 158 157-159 1146 188 188-190 0/2
4.00 34:56 54 7:11 160 159-161 1148 188 188-190 0/1
4.13 36:16 1:20 10:43 151 140-160 1619 167 160-176 0/1
4.25 37:35 1:19 10:34 134 131-138 1415 168 166-172 0/2
4.38 38:26 50 6:43 147 137-153 987 188 176-192 0/0
4.50 39:20 55 7:18 155 153-158 1131 191 190-192 1/0
4.63 40:15 54 7:14 159 158-159 1150 190 190-190 0/0
4.75 41:09 54 7:15 159 158-161 1154 190 190-190 0/1
4.88 42:22 1:13 9:46 152 145-160 1484 173 172-178 1/0
5.00 43:39 1:17 10:14 140 136-143 1432 171 170-172 2/0
5.13 44:31 52 7:00 150 141-158 1049 184 172-188 2/0
5.25 45:24 52 6:58 160 159-160 1115 188 188-188 0/1
5.38 46:17 53 7:06 163 161-164 1156 189 188-190 0/0
5.50 47:09 52 6:58 164 164-165 1143 189 188-190 0/1
5.63 48:29 1:20 10:40 154 144-165 1643 170 166-188 0/0
5.75 49:49 1:20 10:41 138 136-143 1475 169 168-170 2/0
5.88 51:04 1:15 10:01 137 134-140 1373 170 170-170 0/1
6.00 52:19 1:15 9:57 136 133-139 1354 170 170-170 0/2
6.13 53:34 1:15 9:59 135 133-137 1349 171 170-172 3/0
6.25 54:49 1:15 9:57 136 134-138 1354 169 166-170 0/1
6.38 56:02 1:13 9:47 138 137-139 1349 169 168-170 0/0
6.50 57:17 1:15 9:58 136 134-138 1356 169 168-170 0/1
6.63 58:32 1:15 10:02 135 133-136 1355 171 170-172 0/2
6.75 59:47 1:15 10:01 133 132-135 1332 172 170-172 0/1
6.87 1:01:02 1:15 9:58 132 131-133 1316 170 170-170 1/0
7.00 1:02:17 1:15 10:00 133 131-134 1329 170 170-170 3/0
7.12 1:03:33 1:16 10:07 135 133-138 1365 170 168-170 3/0
7.25 1:04:45 1:12 9:38 135 134-136 1301 171 170-172 0/0
7.37 1:05:58 1:14 9:48 134 131-136 1314 171 170-172 0/1
7.50 1:07:13 1:14 9:54 135 133-136 1336 170 168-170 2/0
7.62 1:08:27 1:14 9:56 134 132-135 1331 171 170-172 0/2
7.75 1:09:41 1:14 9:52 133 132-134 1313 170 170-170 0/1
7.87 1:10:55 1:13 9:48 134 133-134 1312 171 170-172 0/1
8.00 1:12:08 1:13 9:47 134 133-136 1312 170 170-172 0/0
8.02 1:12:19 11 9:47 135 135-135 1321 170 170-170 0/0

Heart

139/165max
  • Show Beats/Mile

Elevation

Asc 52m, Range 14m, Flat prediction 1:12:19
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

176 (192 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 175 8 1:12:18 9:01
Walk 0.0 127 0 1 9:17

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:50 50.84% More
800m 3:28 6:59 59.13% More
1km 4:44 7:37 56.55% More
Mile 7:48 7:48 58.28% More
5k 25:15 8:07 61.29% More
5 miles 42:25 8:29 59.55% More
10k 54:27 8:46 57.98% More

Predictions

Dist Time Per Mile WAVA
1M 7:45 7:45 58.60
5km 26:09 8:25 59.16
5M 43:34 8:43 57.97
10km 55:00 8:51 57.41
10M 1:31:38 9:10 57.04
Half 2:02:25 9:21 56.09
20M 3:12:45 9:38 56.45
Mara 4:17:31 9:50 56.34
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