Thu 10th Nov 2022 at 9:41pm by tipsku

Run > Intervals
  • Time
    38:40
  • Miles
    4.35
  • Min/mi
    8:53
  • Pacing
    84%
  • WAVA
    55.60
  • Stride(cm)
    102
  • Cals
    353
  • Cadence
    177
  • BPM
    149
  • %MHR
    79.7
  • B/mi
    1324
  • Asc(m)
    40
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

W11D6-6x 2 min Intervals
10 minutes warm up, then 6x 2 min at 10k to HM pace with 1 minute recoveries. Felt pretty good, exceeded the target pace on the downhill stretches but that's alright. Pretty happy with how the legs feel right now, this is a good tune-up session for Saturday.

Split Summary
===
1) 0.62m - 6:00(9:40/m) 126/143bpm [1218b/mi] 49cal
2) 0.42m - 4:00(9:36/m) 144/151bpm [1382b/mi] 36cal
3) 0.26m - 2:00(7:50/m) 156/161bpm [1222b/mi] 19cal
4) 0.09m - 1:00(11:02/m) 154/163bpm [1700b/mi] 9cal
5) 0.28m - 2:00(7:11/m) 160/165bpm [1150b/mi] 20cal
6) 0.11m - 1:00(9:30/m) 156/162bpm [1482b/mi] 10cal
7) 0.29m - 2:00(6:48/m) 161/167bpm [1095b/mi] 20cal
8) 0.1m - 1:00(9:31/m) 157/165bpm [1495b/mi] 10cal
9) 0.28m - 2:00(7:01/m) 163/168bpm [1145b/mi] 21cal
10) 0.1m - 1:00(9:45/m) 159/168bpm [1549b/mi] 10cal
11) 0.28m - 2:00(7:08/m) 165/169bpm [1176b/mi] 21cal
12) 0.1m - 1:00(10:01/m) 161/167bpm [1613b/mi] 10cal
13) 0.26m - 2:00(7:39/m) 163/167bpm [1248b/mi] 20cal
14) 0.1m - 1:00(10:18/m) 158/165bpm [1627b/mi] 9cal
15) 0.62m - 6:05(9:47/m) 145/153bpm [1418b/mi] 52cal
16) 0.43m - 4:36(10:34/m) 146/156bpm [1543b/mi] 37cal
6:00 4:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 6:05 4:36
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

4% 11% 33% 14% 19% 19%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 42 42 11:18 92 63-110 1040 170 168-180 0/1
0.13 1:18 35 9:27 119 107-127 1124 171 168-176 2/0
0.19 1:55 37 9:51 127 123-130 1252 171 170-174 1/0
0.25 2:31 36 9:40 126 123-129 1217 173 170-178 1/1
0.31 3:18 47 +4 12:31 128 123-132 1603 168 112-184 1/0
0.38 3:47 29 7:44 128 122-134 991 171 168-174 1/0
0.44 4:20 33 8:51 135 133-137 1194 173 162-186 1/0
0.50 5:02 41 11:03 137 133-142 1513 180 172-214 1/0
0.56 5:32 31 8:11 141 139-142 1153 176 172-182 1/0
0.63 6:05 33 8:42 141 140-143 1227 177 174-184 1/1
0.69 6:38 33 8:46 141 139-143 1237 175 168-186 1/0
0.75 7:14 36 9:33 143 139-146 1366 177 174-188 0/0
0.81 7:54 40 10:46 142 140-144 1529 175 172-178 2/1
0.88 8:30 36 9:36 144 141-146 1381 173 172-180 3/0
0.94 9:06 36 9:34 149 144-151 1426 176 174-178 2/0
1.00 9:41 35 9:26 144 140-148 1358 175 174-182 2/0
1.06 10:15 34 8:59 142 139-146 1276 177 174-186 3/1
1.13 10:42 27 7:13 151 147-154 1090 180 178-182 2/0
1.19 11:16 34 9:01 157 154-159 1415 180 176-184 2/1
1.25 11:45 29 7:40 160 159-160 1227 181 180-184 3/0
1.31 12:14 29 7:44 161 158-163 1246 178 174-184 4/2
1.38 12:57 43 11:34 152 147-159 1759 171 168-174 2/0
1.44 13:26 29 7:47 153 147-161 1191 180 170-190 2/0
1.50 13:52 25 6:46 161 158-163 1091 182 180-182 3/0
1.56 14:19 27 7:20 162 160-163 1187 182 180-186 4/1
1.63 14:46 27 7:15 162 161-164 1175 181 180-182 1/0
1.69 15:17 31 8:17 162 159-165 1341 179 174-182 1/1
1.75 15:56 39 10:24 154 151-159 1601 174 172-176 1/0
1.81 16:20 24 6:16 153 150-157 959 181 172-190 1/1
1.88 16:45 25 6:41 159 158-161 1063 182 180-184 1/2
1.94 17:11 26 6:59 163 161-165 1138 184 180-186 0/3
2.00 17:37 26 7:02 163 161-167 1148 183 180-186 0/4
2.06 18:04 26 7:00 164 162-166 1148 184 180-188 0/2
2.13 18:41 37 9:53 160 153-165 1580 176 174-184 0/1
2.19 19:12 31 8:18 152 149-155 1262 178 176-186 0/2
2.25 19:37 25 6:40 160 155-164 1066 186 184-188 0/1
2.31 20:03 27 7:04 164 162-166 1159 184 182-186 0/2
2.38 20:31 27 7:19 166 164-168 1215 183 180-184 0/1
2.44 20:57 26 7:02 166 164-168 1169 185 182-196 1/1
2.50 21:35 38 10:03 162 156-168 1629 175 170-184 1/1
2.56 22:07 32 8:31 156 154-158 1328 175 172-184 1/1
2.63 22:33 26 6:53 160 154-165 1101 188 186-190 1/2
2.69 22:59 26 6:56 166 163-169 1151 185 184-186 0/2
2.75 23:27 28 7:29 167 165-169 1249 184 182-188 1/2
2.81 23:54 27 7:13 166 164-168 1199 183 180-188 3/0
2.88 24:27 34 8:58 163 160-167 1462 179 176-188 0/1
2.94 25:05 37 9:56 159 157-161 1578 174 172-176 1/2
3.00 25:30 25 6:42 160 158-164 1072 183 176-190 1/2
3.06 26:01 31 8:13 164 162-166 1349 182 178-188 2/0
3.13 26:29 29 7:43 163 161-164 1258 183 178-190 0/1
3.19 26:59 29 7:50 164 161-167 1285 182 160-186 0/1
3.25 27:40 41 10:52 161 156-165 1750 175 170-182 3/0
3.31 28:15 35 9:19 153 150-157 1426 175 174-176 0/3
3.38 28:52 37 9:58 147 144-150 1464 172 168-176 0/3
3.44 29:30 38 10:08 148 144-152 1500 174 168-178 1/1
3.50 30:07 37 9:56 141 138-145 1400 175 172-178 1/1
3.56 30:43 36 9:35 142 140-144 1360 179 178-182 1/1
3.63 31:22 39 10:23 146 143-148 1517 178 176-178 1/1
3.69 31:58 36 9:30 145 142-148 1378 176 174-178 1/1
3.75 32:33 35 9:25 141 139-143 1329 178 176-180 1/1
3.81 33:09 36 9:39 144 142-146 1389 178 176-178 1/2
3.88 33:46 36 9:44 147 145-150 1430 177 176-178 1/0
3.94 34:22 36 9:40 145 143-146 1402 177 176-178 0/1
4.00 34:58 36 9:32 146 143-148 1392 176 176-178 1/1
4.06 35:38 40 10:42 145 142-147 1552 172 140-176 1/1
4.13 36:18 40 10:45 141 138-144 1516 170 112-180 1/1
4.19 36:56 37 9:58 148 143-150 1476 178 174-180 2/1
4.25 37:34 38 10:11 150 148-155 1527 175 172-178 1/1
4.31 38:10 36 9:33 151 147-156 1443 176 174-180 1/1
4.35 38:45 35 16:34 146 142-148 2419 167 144-174 1/0

Heart

149/169max
  • Show Beats/Mile

Elevation

Asc 40m, Range 35m, Flat prediction 38:11
Elevation Graph
Biggest Climbs (m) Min/mi
35 1.3% 9:04
See your biggest climbs

Cadence

177 (214 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.1 177 4.3 38:24 8:51
Walk 0.8 134 0 19 27:15
Still 0.1 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:44 52.89% More
800m 3:39 7:21 53.67% More
1km 4:33 7:19 56.18% More
Mile 7:30 7:30 58.07% More
5k 25:58 8:22 58.61% More

Predictions

Dist Time Per Mile WAVA
1M 7:38 7:38 57.08
5km 26:40 8:35 57.09
5M 45:05 9:01 55.07
10km 57:19 9:13 54.22
10M 1:36:54 9:41 52.69
Half 2:10:32 9:58 51.01
20M 3:28:13 10:25 50.17
Mara 4:40:30 10:42 49.23

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