Tue 20th Sep 2022 at 9:16am by Fenland Flier

Run > Intervals
  • breezy
  • Time
    1:08:49
  • Miles
    7.80
  • Min/mi
    8:49
  • Pacing
    87%
  • WAVA
    58.39
  • Stride(cm)
    102
  • Cals
    595
  • Cadence
    178
  • BPM
    145
  • %MHR
    74
  • B/mi
    1279
  • Asc(m)
    39
  • Surface
    Road

Notes & Comments

3 comments
The 3,2,1 interval session.
Had in mind 7.30, 7.00 and 6.30 for the reps but only having done this session once before I'd forgotten how hard it was. Despite that it was a good session.

1) 2m - 18:43(9:21/m) 131/164bpm [1226b/mi] 147cal 6.41/7.43mph
2) 0.41m - 3:00(7:20/m) 149/155bpm [1093b/mi] 31cal 8.18/8.67mph
3) 0.16m - 1:30(9:39/m) 147/156bpm [1418b/mi] 15cal 6.22/8.56mph
4) 0.41m - 3:00(7:21/m) 152/159bpm [1116b/mi] 32cal 8.17/9.01mph
5) 0.16m - 1:30(9:38/m) 149/158bpm [1435b/mi] 15cal 6.23/8.22mph
6) 0.29m - 2:00(6:59/m) 156/162bpm [1089b/mi] 22cal 8.6/9.65mph
7) 0.1m - 1:00(10:15/m) 155/162bpm [1589b/mi] 11cal 5.85/8.3mph
8) 0.29m - 2:00(6:55/m) 157/165bpm [1085b/mi] 22cal 8.68/9.18mph
9) 0.1m - 1:00(9:39/m) 159/166bpm [1535b/mi] 11cal 6.21/8.85mph
10) 0.28m - 2:00(7:01/m) 161/166bpm [1130b/mi] 23cal 8.55/9.11mph
11) 0.1m - 1:00(10:00/m) 159/166bpm [1589b/mi] 11cal 6/8.41mph
12) 0.15m - 1:00(6:38/m) 160/166bpm [1060b/mi] 11cal 9.05/9.6mph
13) 0.05m - 30(10:02/m) 164/167bpm [1646b/mi] 5cal 5.98/9mph
14) 0.15m - 1:00(6:46/m) 163/168bpm [1104b/mi] 11cal 8.86/9.72mph
15) 0.05m - 30(10:05/m) 166/169bpm [1675b/mi] 6cal 5.95/9.63mph
16) 0.15m - 1:00(6:40/m) 165/170bpm [1101b/mi] 11cal 8.99/9.8mph
17) 0.05m - 30(10:04/m) 167/170bpm [1681b/mi] 6cal 5.96/9.34mph
18) 0.15m - 1:00(6:36/m) 168/171bpm [1108b/mi] 12cal 9.1/9.78mph
19) 0.05m - 30(10:49/m) 168/171bpm [1817b/mi] 6cal 5.55/9.11mph
20) 2.71m - 26:07(9:38/m) 144/164bpm [1387b/mi] 187cal 6.23/7.23mph
18:43 3:00 1:30 3:00 1:30 2:00 1:00 2:00 1:00 2:00 1:00 1:00 30 1:00 30 1:00 30 1:00 30 26:07
3M
More intervals?
Fenland Flier
Yup, I shall try and keep them in my training despite having nothing to train for, except the 10k in a couple of weeks.
3M
👍🏿

Pace

27% 45% 15% 11% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:10 1:10 9:24 106 90-119 996 168 128-174 0/0
0.25 2:21 1:11 9:27 123 121-124 1162 174 174-174 0/1
0.38 3:30 1:09 9:08 126 125-129 1151 174 174-174 0/1
0.50 4:42 1:12 9:36 126 124-128 1209 174 172-174 1/0
0.63 5:52 1:11 9:24 127 126-128 1195 173 172-174 2/0
0.75 7:04 1:12 9:32 131 126-139 1250 174 172-174 0/0
0.88 8:15 1:11 9:29 137 129-145 1300 174 174-174 3/0
1.00 9:26 1:11 9:26 147 136-162 1387 176 174-178 1/0
1.13 10:37 1:11 9:28 140 134-145 1325 176 174-176 0/1
1.25 11:46 1:09 9:12 138 128-145 1270 176 174-176 0/1
1.38 12:54 1:08 9:01 135 133-139 1218 177 176-178 0/1
1.50 14:01 1:08 9:04 134 130-139 1214 178 176-178 0/0
1.63 15:12 1:11 9:26 131 130-135 1236 176 176-176 0/0
1.75 16:22 1:09 9:14 133 131-134 1228 177 176-178 0/0
1.88 17:32 1:10 9:22 132 129-133 1237 176 176-176 3/0
2.00 18:43 1:11 9:28 132 131-133 1250 176 176-176 2/0
2.13 19:38 55 7:18 143 134-147 1044 185 180-188 0/0
2.25 20:35 57 7:38 149 147-151 1137 188 188-188 0/1
2.38 21:29 54 7:11 153 151-155 1098 190 188-192 1/0
2.50 22:38 1:10 9:17 150 144-155 1392 178 172-192 0/1
2.63 23:40 1:02 8:15 143 141-146 1179 177 166-184 0/1
2.75 24:35 55 7:21 151 147-155 1110 187 184-188 0/1
2.88 25:31 56 7:27 156 155-157 1162 189 188-190 0/1
3.00 26:28 57 7:38 158 155-159 1206 187 174-190 2/0
3.13 27:41 1:13 9:40 147 144-154 1421 174 174-174 2/0
3.25 28:33 53 7:00 151 146-156 1058 188 178-190 0/1
3.38 29:25 52 6:56 159 157-161 1103 191 190-192 0/1
3.50 30:35 1:10 9:20 156 149-162 1457 179 172-192 0/0
3.63 31:31 56 7:25 151 148-155 1119 185 172-190 0/0
3.75 32:22 51 6:44 160 156-163 1078 190 190-192 0/1
3.88 33:26 1:05 8:37 161 155-166 1387 182 174-194 0/0
4.00 34:22 56 7:25 156 153-160 1156 183 174-192 0/0
4.13 35:15 53 7:03 163 160-165 1149 192 192-192 0/0
4.25 36:20 1:06 8:44 162 154-166 1415 183 174-194 1/0
4.38 37:17 57 7:33 157 155-161 1185 183 174-194 1/0
4.50 38:17 1:00 7:59 163 160-166 1302 186 170-196 2/0
4.63 39:08 51 6:48 164 161-167 1115 192 184-196 0/1
4.75 40:08 1:00 8:04 164 161-169 1322 183 170-196 0/1
4.88 41:05 57 7:32 168 165-170 1266 192 170-198 0/1
5.00 41:57 52 6:59 167 165-170 1166 190 170-200 0/1
5.13 43:09 1:12 9:33 166 159-171 1585 178 168-200 0/1
5.25 44:23 1:15 9:58 151 145-157 1505 172 172-172 0/0
5.38 45:36 1:13 9:42 145 144-146 1405 173 172-174 0/0
5.50 46:49 1:12 9:40 145 144-146 1402 174 174-176 0/0
5.63 47:59 1:10 9:23 146 145-147 1369 174 174-174 1/0
5.75 49:12 1:13 9:42 143 141-145 1387 174 172-174 0/1
5.88 50:25 1:13 9:45 143 142-143 1394 174 174-174 0/1
6.00 51:39 1:14 9:51 141 136-143 1389 174 174-176 4/0
6.13 52:52 1:13 9:48 144 143-145 1411 175 174-176 0/0
6.25 54:03 1:11 9:28 144 142-145 1363 175 174-176 0/1
6.38 55:16 1:13 9:43 144 143-145 1400 175 174-176 0/1
6.50 56:28 1:12 9:38 142 141-143 1367 174 174-174 0/1
6.63 57:42 1:14 9:54 142 142-143 1405 173 172-174 0/0
6.75 58:54 1:11 9:30 142 141-142 1349 174 172-174 0/2
6.87 1:00:06 1:12 9:39 142 141-143 1369 174 174-176 1/0
7.00 1:01:19 1:13 9:42 141 140-142 1368 175 174-176 1/0
7.12 1:02:31 1:12 9:35 142 141-143 1360 174 174-176 2/0
7.25 1:03:41 1:11 9:26 143 143-144 1349 174 174-176 1/0
7.37 1:04:53 1:11 9:31 142 136-144 1351 174 172-176 0/0
7.50 1:06:02 1:09 9:15 142 139-143 1313 174 172-174 0/1
7.62 1:07:13 1:11 9:27 143 142-144 1351 173 172-174 0/1
7.75 1:08:23 1:10 9:23 144 143-145 1352 174 172-174 1/0
7.80 1:08:50 27 9:39 145 144-145 1399 174 172-174 0/1

Heart

145/171max
  • Show Beats/Mile

Elevation

Asc 39m, Range 8m, Flat prediction 1:08:49
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

178 (200 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 178 7.8 1:08:49 8:50
Walk 0.0 128 0 1 11:11

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:49 51.05% More
800m 3:37 7:16 56.92% More
1km 4:34 7:22 58.52% More
Mile 7:33 7:33 60.16% More
5k 24:07 7:46 64.16% More
5 miles 41:49 8:22 60.39% More
10k 53:42 8:39 58.79% More

Predictions

Dist Time Per Mile WAVA
1M 7:36 7:36 59.76
5km 25:38 8:15 60.35
5M 42:42 8:32 59.15
10km 53:55 8:41 58.56
10M 1:29:50 8:59 58.18
Half 2:00:01 9:10 57.22
20M 3:08:58 9:27 57.58
Mara 4:12:28 9:38 57.47
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