Tue 13th Sep 2022 at 5:54pm by westmoors

Run > Intervals
  • Time
    51:43
  • Miles
    4.98
  • Min/mi
    10:23
  • Pacing
    84%
  • WAVA
    52.97
  • Stride(cm)
    91
  • Cals
    471
  • Cadence
    171
  • BPM
    131
  • %MHR
    78.2
  • B/mi
    1364
  • Asc(m)
    7
  • Surface
    Mixed

Notes & Comments

Thought it had stopped raining but was wrong. However, being under the trees for the most part I didn't get too wet.

10 min warm up then 2 min, 4 min, 8 min, 8 min, 4 min, 2 min with 1 min recoveries.
Surprised to see second half quicker than first!

Split Summary
===
1) 0.84m - 10:00(11:52/m) 117/122bpm [1389b/mi] 81cal 5.05/5.97mph
2) 0.21m - 2:00(9:32/m) 130/135bpm [1239b/mi] 19cal 6.29/6.76mph
3) 0.08m - 1:00(13:19/m) 128/135bpm [1706b/mi] 7cal 4.5/6.18mph
4) 0.42m - 4:00(9:25/m) 136/140bpm [1281b/mi] 39cal 6.37/6.78mph
5) 0.08m - 1:00(11:59/m) 136/140bpm [1630b/mi] 9cal 5/6.43mph
6) 0.85m - 8:00(9:27/m) 140/143bpm [1322b/mi] 82cal 6.35/6.76mph
7) 0.07m - 1:00(14:23/m) 138/142bpm [1985b/mi] 9cal 4.17/6.43mph
8) 0.89m - 8:00(9:00/m) 142/144bpm [1277b/mi] 82cal 6.67/6.91mph
9) 0.08m - 1:00(12:23/m) 140/144bpm [1734b/mi] 9cal 4.85/7.43mph
10) 0.44m - 4:00(9:02/m) 141/143bpm [1273b/mi] 40cal 6.64/7.12mph
11) 0.09m - 1:00(11:28/m) 139/143bpm [1594b/mi] 9cal 5.23/6.85mph
12) 0.22m - 2:00(8:54/m) 140/144bpm [1247b/mi] 20cal 6.74/7.1mph
13) 0.09m - 1:00(11:25/m) 141/144bpm [1610b/mi] 9cal 5.26/6.49mph
14) 0.61m - 7:43(12:34/m) 123/136bpm [1546b/mi] 56cal 4.77/5.72mph
10:00 2:00 1:00 4:00 1:00 8:00 1:00 8:00 1:00 4:00 1:00 2:00 1:00 7:43

Pace

36% 12% 34% 16% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 51 51 13:34 92 65-114 1247 166 96-176 1/1
0.13 1:33 43 11:22 120 117-122 1365 173 170-174 0/0
0.19 2:18 44 11:47 119 118-122 1403 169 168-170 0/1
0.25 3:00 42 11:12 116 114-119 1299 169 168-170 0/0
0.31 3:41 41 10:56 117 116-118 1278 169 168-170 0/1
0.38 4:23 42 11:19 118 117-119 1335 168 168-170 0/0
0.44 5:07 44 11:41 120 119-120 1403 169 168-170 0/0
0.50 6:06 59 15:42 121 119-122 1900 168 166-168 0/0
0.56 6:54 48 12:49 121 119-122 1551 167 166-168 1/0
0.63 7:34 40 10:42 120 118-121 1285 166 164-166 1/1
0.69 8:21 47 12:24 118 116-120 1464 166 166-166 1/0
0.75 9:03 43 11:23 119 117-120 1355 166 166-166 0/0
0.81 9:40 36 9:40 119 118-120 1150 166 164-166 0/0
0.88 10:18 39 10:22 120 119-123 1243 170 166-176 0/1
0.94 10:53 34 9:11 128 125-131 1176 177 176-178 0/0
1.00 11:29 36 9:32 134 132-135 1278 177 176-178 0/0
1.06 12:09 40 10:43 134 133-135 1437 166 124-176 1/1
1.13 12:59 50 13:17 127 122-134 1686 161 154-164 1/0
1.19 13:35 36 9:43 125 121-131 1214 177 164-180 1/1
1.25 14:08 33 8:41 134 132-136 1164 179 178-180 1/0
1.31 14:42 35 9:15 137 136-139 1266 177 176-180 1/0
1.38 15:18 36 9:28 138 138-139 1307 176 174-178 0/0
1.44 15:51 34 8:58 139 138-139 1246 174 172-176 1/0
1.50 16:33 41 11:02 140 139-140 1545 175 174-178 0/1
1.56 17:09 36 9:39 139 139-140 1342 175 166-178 0/0
1.63 17:53 44 11:49 135 134-138 1595 166 164-166 1/1
1.69 18:29 36 9:38 134 132-136 1292 173 164-180 1/1
1.75 19:05 36 9:32 139 137-140 1325 176 174-176 0/0
1.81 19:42 37 9:44 140 140-141 1363 175 172-176 1/1
1.88 20:19 37 9:51 141 140-141 1389 175 174-176 0/0
1.94 20:52 34 9:01 141 140-141 1271 176 174-176 0/0
2.00 21:26 34 8:57 140 140-141 1253 174 174-176 1/0
2.06 22:03 37 9:54 140 139-140 1386 174 174-176 1/0
2.13 22:41 38 10:04 140 139-141 1410 176 174-176 0/0
2.19 23:16 35 9:20 141 141-141 1317 176 174-176 0/0
2.25 23:51 35 9:15 142 141-142 1313 175 174-178 0/1
2.31 24:25 35 9:16 142 142-143 1317 175 174-176 1/0
2.38 25:01 36 9:29 142 142-143 1345 176 176-176 1/0
2.44 25:36 35 9:26 142 142-143 1340 176 174-176 0/0
2.50 26:22 46 12:17 142 139-143 1745 170 164-176 1/0
2.56 27:04 42 11:08 135 133-138 1504 167 164-176 0/0
2.63 27:40 36 9:31 137 135-139 1303 179 178-180 1/0
2.69 28:14 34 9:01 140 139-140 1263 177 176-180 0/0
2.75 28:49 36 9:32 142 141-142 1354 177 176-178 0/0
2.81 29:26 36 9:43 143 142-143 1390 177 176-178 1/1
2.88 29:59 33 8:44 142 142-143 1241 178 178-178 1/1
2.94 30:33 35 9:15 142 142-142 1313 178 176-180 1/1
3.00 31:06 33 8:46 142 142-143 1244 177 176-178 0/1
3.06 31:41 35 9:19 143 142-143 1333 177 176-178 1/1
3.13 32:14 33 8:53 143 143-143 1271 178 178-178 0/1
3.19 32:46 32 8:28 143 143-144 1211 178 178-178 1/1
3.25 33:20 34 9:00 143 142-143 1286 177 176-178 1/1
3.31 33:55 35 9:19 143 141-143 1331 178 178-180 0/1
3.38 34:28 33 8:55 144 144-144 1283 178 176-178 0/0
3.44 34:58 30 8:04 143 143-144 1153 177 176-178 0/1
3.50 35:43 45 11:56 141 138-144 1683 165 164-168 0/0
3.56 36:24 41 10:55 135 133-137 1475 173 166-180 1/0
3.63 37:00 36 9:30 139 138-139 1320 179 178-180 0/1
3.69 37:32 32 8:31 140 139-141 1193 178 178-180 1/1
3.75 38:04 32 8:36 142 141-143 1221 180 180-180 0/1
3.81 38:39 35 9:19 143 143-143 1333 179 178-180 1/0
3.88 39:12 33 8:46 143 142-143 1253 179 178-180 0/0
3.94 39:47 35 9:17 142 142-143 1319 179 178-180 0/0
4.00 40:24 38 10:05 142 141-143 1433 171 164-180 1/1
4.06 41:06 41 11:03 136 134-140 1503 167 164-180 1/1
4.13 41:39 33 8:48 137 135-138 1207 180 180-182 1/1
4.19 42:11 32 8:33 141 139-142 1205 181 180-182 1/0
4.25 42:44 33 8:50 143 142-144 1263 182 182-184 0/1
4.31 43:27 43 11:20 143 142-144 1622 171 164-180 0/1
4.38 44:08 41 11:00 138 134-141 1518 166 164-168 1/1
4.44 44:59 51 13:35 131 128-134 1779 163 162-164 0/0
4.50 45:43 44 11:47 126 125-127 1485 164 162-164 0/0
4.56 46:25 42 11:10 125 124-126 1396 163 162-164 0/0
4.62 47:09 44 11:48 122 121-123 1440 164 162-164 0/0
4.69 47:55 45 12:07 122 121-122 1479 163 162-164 0/0
4.75 48:42 47 12:31 122 121-123 1527 163 162-164 1/0
4.81 49:29 47 12:34 122 119-123 1533 163 162-164 1/1
4.87 50:15 47 12:27 122 120-123 1519 164 162-166 1/0
4.94 51:03 48 12:47 121 120-122 1548 161 160-164 1/0
4.98 51:44 41 16:53 120 118-120 2025 149 112-162 0/1

Heart

131/144max
  • Show Beats/Mile

Elevation

Asc 7m, Range 7m, Flat prediction 51:43
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

171 (184 max) Stride Length: 91cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.2 171 5 51:18 10:20
Walk 0.8 122 0 26 29:17
Still 0.0 - - 0 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:10 8:44 45.48% More
800m 4:22 8:47 49.72% More
1km 5:29 8:49 51.68% More
Mile 9:12 9:12 52.46% More
5k 29:32 9:31 57.04% More

Predictions

Dist Time Per Mile WAVA
1M 9:02 9:02 53.39
5km 30:58 9:58 54.42
5M 51:57 10:23 52.97
10km 1:05:47 10:35 52.39
10M 1:50:19 11:02 51.50
Half 2:27:56 11:18 50.17
20M 3:54:18 11:43 49.89
Mara 5:14:11 12:00 49.29

Bespoke Fields

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