Wed 16th Nov 2022 at 11:26am by tipsku

Run > Intervals
  • Time
    48:44
  • Miles
    5.07
  • Min/mi
    9:37
  • Pacing
    77%
  • WAVA
    51.68
  • Stride(cm)
    96
  • Cals
    429
  • Cadence
    175
  • BPM
    142
  • %MHR
    76.1
  • B/mi
    1367
  • Asc(m)
    115
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

W12D4-Short Intervals
Warming up all the way to the monument, then 5x 30 seconds at about 5k to mile pace with equal recoveries, 3 min break and then the same again, 5x 30/30, cool down home. It was nice to see that the path around the monument is finally open to the public again. So I went exploring around Völki. Nicely done, the surface is definitely better where they did some works.

Split Summary
===
1) 0.62m - 6:04(9:45/m) 121/140bpm [1181b/mi] 51cal
2) 0.62m - 6:08(9:53/m) 148/159bpm [1462b/mi] 57cal
3) 0.51m - 5:04(9:56/m) 146/153bpm [1451b/mi] 46cal
4) 0.07m - 30(7:05/m) 144/148bpm [1020b/mi] 5cal
5) 0.05m - 30(9:55/m) 141/142bpm [1399b/mi] 5cal
6) 0.08m - 30(6:36/m) 146/152bpm [963b/mi] 5cal
7) 0.05m - 30(9:48/m) 152/154bpm [1490b/mi] 5cal
8) 0.07m - 30(6:58/m) 152/157bpm [1060b/mi] 6cal
9) 0.05m - 30(9:58/m) 151/155bpm [1506b/mi] 5cal
10) 0.07m - 30(6:48/m) 146/152bpm [993b/mi] 5cal
11) 0.05m - 30(9:35/m) 145/147bpm [1390b/mi] 5cal
12) 0.07m - 30(7:15/m) 150/154bpm [1088b/mi] 5cal
13) 0.03m - 30(16:19/m) 153/155bpm [2497b/mi] 4cal
14) 0.3m - 3:00(9:57/m) 147/152bpm [1464b/mi] 26cal
15) 0.08m - 30(6:39/m) 145/147bpm [963b/mi] 5cal
16) 0.05m - 30(9:47/m) 144/147bpm [1410b/mi] 4cal
17) 0.07m - 30(7:04/m) 152/161bpm [1074b/mi] 5cal
18) 0.05m - 30(10:49/m) 159/162bpm [1720b/mi] 5cal
19) 0.07m - 30(7:04/m) 158/160bpm [1116b/mi] 6cal
20) 0.04m - 30(13:55/m) 151/155bpm [2102b/mi] 5cal
21) 0.07m - 30(7:32/m) 154/157bpm [1161b/mi] 5cal
22) 0.05m - 30(9:30/m) 142/145bpm [1349b/mi] 4cal
23) 0.06m - 30(7:59/m) 145/148bpm [1158b/mi] 5cal
24) 0.04m - 30(12:51/m) 145/149bpm [1863b/mi] 4cal
25) 0.62m - 6:15(10:03/m) 142/149bpm [1427b/mi] 52cal
26) 0.62m - 6:13(10:01/m) 141/148bpm [1412b/mi] 50cal
27) 0.61m - 6:00(9:49/m) 143/150bpm [1403b/mi] 49cal
6:04 6:08 5:04 30 30 30 30 30 30 30 30 30 30 3:00 30 30 30 30 30 30 30 30 30 30 6:15 6:13 6:00
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Pace

12% 12% 50% 16% 7% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 43 43 11:34 103 89-110 1191 171 168-174 2/2
0.13 1:17 33 8:52 115 109-121 1020 173 170-180 2/0
0.19 1:52 36 9:29 122 121-126 1157 174 172-178 2/0
0.25 2:27 35 9:15 124 119-128 1147 174 172-176 2/0
0.31 3:04 37 9:49 126 124-127 1237 176 172-180 2/0
0.38 3:38 34 9:12 129 124-133 1186 173 172-174 2/0
0.44 5:20 1:42 +1:04 27:04 116 99-132 3140 175 170-182 1/2
0.50 5:55 35 9:17 123 114-130 1143 178 176-180 3/2
0.56 6:30 36 9:36 124 121-130 1190 176 172-180 2/1
0.63 7:18 48 +9 12:42 134 124-140 1701 174 164-180 2/1
0.69 7:53 35 9:26 141 139-142 1330 175 172-176 2/1
0.75 8:28 35 9:19 143 142-144 1332 176 172-180 2/0
0.81 9:04 36 9:32 149 141-157 1421 177 174-178 2/1
0.88 9:45 41 10:48 153 148-159 1653 174 170-178 2/1
0.94 10:22 37 9:57 149 145-151 1482 174 170-176 3/0
1.00 10:59 37 9:50 147 145-149 1445 176 174-178 2/0
1.06 11:36 37 10:00 148 144-151 1479 176 174-178 2/2
1.13 12:13 37 9:46 147 143-149 1435 174 172-176 1/1
1.19 12:51 38 10:04 151 149-153 1521 174 172-176 3/0
1.25 13:29 38 10:06 151 149-154 1526 174 172-176 3/0
1.31 14:05 37 9:49 151 149-153 1482 176 174-180 2/0
1.38 15:00 54 +15 14:27 147 140-151 2123 171 142-176 1/1
1.44 15:39 39 10:23 143 142-146 1486 176 174-182 1/1
1.50 16:15 37 9:49 143 141-145 1403 176 174-178 2/1
1.56 16:51 36 9:36 144 141-146 1382 177 174-180 2/0
1.63 17:30 39 10:21 144 141-147 1489 175 172-178 2/2
1.69 18:13 43 +5 11:21 146 142-148 1658 172 148-180 1/1
1.75 18:48 35 9:20 147 141-150 1372 177 172-180 1/1
1.81 19:15 27 7:14 144 141-148 1041 187 178-196 2/1
1.88 19:50 35 9:22 141 139-142 1320 176 172-190 1/1
1.94 20:15 25 6:34 146 143-151 960 186 174-190 1/1
2.00 20:49 34 9:10 152 150-154 1393 176 172-188 0/1
2.06 21:15 26 7:03 152 150-157 1071 186 174-194 1/1
2.13 21:51 35 9:23 151 147-155 1418 175 170-184 2/1
2.19 22:16 25 6:41 147 141-152 983 185 172-190 2/1
2.25 22:50 35 9:17 145 141-147 1345 174 170-184 1/1
2.31 23:17 27 7:08 150 147-154 1070 182 174-186 5/1
2.38 24:08 51 13:32 150 144-155 2031 145 108-184 2/2
2.44 24:44 36 9:41 149 145-152 1443 176 174-178 1/1
2.50 25:21 37 9:46 150 148-151 1466 176 174-178 2/2
2.56 25:58 37 9:47 144 142-148 1409 175 172-178 1/1
2.63 26:35 37 9:51 145 144-147 1428 175 172-176 1/1
2.69 27:05 30 8:00 145 143-147 1161 178 166-192 1/2
2.75 27:34 30 7:55 145 143-147 1149 182 164-192 1/1
2.81 28:05 31 8:08 146 143-152 1188 177 170-186 1/0
2.88 28:38 34 8:57 159 152-162 1423 179 172-188 3/0
2.94 29:09 31 8:10 158 157-159 1289 183 172-194 4/0
3.00 29:50 41 11:01 153 148-160 1686 160 110-192 1/1
3.06 30:18 28 7:23 154 146-157 1136 185 142-192 2/1
3.13 30:53 35 9:20 142 142-145 1325 175 170-188 1/1
3.19 31:22 29 7:43 146 144-148 1127 185 180-188 1/1
3.25 32:08 47 12:25 143 136-149 1776 147 120-186 0/5
3.31 32:52 43 11:29 138 133-142 1586 180 174-204 1/1
3.38 33:26 35 9:16 136 133-139 1260 176 174-178 0/4
3.44 34:05 39 10:17 145 136-148 1491 176 172-192 0/4
3.50 34:41 37 9:46 144 142-147 1406 177 172-194 1/1
3.56 35:30 48 +11 12:56 141 139-143 1823 175 168-180 0/1
3.63 36:08 38 10:03 142 141-145 1427 176 174-178 0/1
3.69 36:45 37 9:58 142 140-144 1414 178 176-182 0/1
3.75 37:22 37 9:51 144 142-146 1417 176 174-178 0/2
3.81 37:59 37 9:54 145 144-148 1435 177 174-182 1/5
3.88 38:35 36 9:29 147 143-149 1394 177 176-180 0/4
3.94 39:09 35 9:14 141 137-144 1301 177 174-182 1/3
4.00 39:46 37 9:52 138 136-139 1361 177 176-178 1/2
4.06 40:23 37 9:50 141 137-143 1387 176 174-176 1/2
4.13 41:03 40 10:38 141 139-142 1498 175 172-176 0/1
4.19 41:45 43 11:20 140 138-142 1587 174 166-176 0/1
4.25 42:25 40 10:41 139 137-144 1485 175 174-178 1/0
4.31 43:00 35 9:12 143 141-144 1316 174 172-178 69/1
4.38 43:37 37 9:52 144 142-146 1420 176 174-178 1/1
4.44 44:12 35 9:15 145 143-146 1341 175 172-178 1/1
4.50 44:56 44 +5 11:44 140 133-144 1644 176 168-182 0/2
4.56 45:32 37 9:46 141 136-145 1378 177 174-178 0/1
4.62 46:04 31 8:20 147 145-148 1225 178 176-180 1/1
4.69 46:40 37 9:48 148 144-150 1450 176 172-180 1/1
4.75 47:17 36 9:40 141 139-144 1364 175 172-180 0/1
4.81 47:54 37 10:00 144 142-146 1439 175 172-178 1/1
4.87 48:32 38 10:06 144 141-146 1454 175 174-176 1/1
4.94 49:11 39 10:26 142 141-147 1480 176 174-178 1/1
5.00 49:51 40 10:41 145 142-146 1549 177 174-180 1/2
5.06 50:27 36 9:38 141 141-143 1358 176 174-180 1/2
5.07 50:35 8 12:29 141 141-142 1760 174 170-176 0/0

Heart

142/162max
  • Show Beats/Mile

Elevation

Asc 115m, Range 87m, Flat prediction 48:50
Elevation Graph
Biggest Climbs (m) Min/mi
69 28.8% 10:06
12 2.0% 9:11
See your biggest climbs

Cadence

175 (204 max) Stride Length: 96cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.7 176 5 47:18 9:49
Walk 2.5 124 0.1 1:20 18:22
Still 0.3 - - 8 -
Pause 3.5 - - 1:49 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:59 7:58 44.67% More
800m 4:00 8:02 49.04% More
1km 5:01 8:05 50.89% More
Mile 8:45 8:45 49.83% More
5k 29:28 9:29 51.67% More
5 miles 49:37 9:55 50.04% More

Predictions

Dist Time Per Mile WAVA
1M 8:07 8:07 53.68
5km 28:23 9:08 53.64
5M 47:59 9:36 51.74
10km 1:01:00 9:49 50.94
10M 1:43:08 10:19 49.51
Half 2:18:56 10:36 47.92
20M 3:41:37 11:05 47.14
Mara 4:58:33 11:24 46.25

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