Mon 28th Nov 2022 at 9:35am by Fenland Flier

Run > Intervals

  • foggy
  • cold
  • Time
    1:08:08
  • Miles
    7.80
  • Min/mi
    8:44
  • Pacing
    87%
  • WAVA
    58.98
  • Stride(cm)
    104
  • Cals
    626
  • Cadence
    178
  • BPM
    145
  • %MHR
    74.1
  • B/mi
    1268
  • Asc(m)
    39
  • Surface
    Road

Notes & Comments

3,2,1 interval session.
I suppose it should have been a medium long run because I didn't run yesterday but I did this instead.
Aim 7.00mm for the reps.

1) 2m - 19:03(9:31/m) 131/180bpm [1247b/mi] 155cal 6.3/6.93mph
2) 0.43m - 3:00(6:59/m) 157/172bpm [1095b/mi] 30cal 8.6/9.69mph
3) 0.15m - 1:30(9:48/m) 145/162bpm [1421b/mi] 16cal 6.12/8.49mph
4) 0.43m - 3:00(7:03/m) 154/161bpm [1086b/mi] 36cal 8.5/9.55mph
5) 0.15m - 1:30(9:45/m) 150/159bpm [1463b/mi] 17cal 6.15/8.55mph
6) 0.29m - 2:00(7:00/m) 154/159bpm [1078b/mi] 24cal 8.57/9.23mph
7) 0.1m - 1:00(9:57/m) 153/159bpm [1521b/mi] 12cal 6.03/8.63mph
8) 0.29m - 2:00(7:00/m) 157/162bpm [1100b/mi] 24cal 8.56/8.87mph
9) 0.1m - 1:00(9:35/m) 156/162bpm [1494b/mi] 12cal 6.27/8.77mph
10) 0.29m - 2:00(6:49/m) 158/162bpm [1077b/mi] 25cal 8.8/9.41mph
11) 0.1m - 1:00(9:46/m) 155/162bpm [1513b/mi] 12cal 6.15/8.46mph
12) 0.15m - 1:00(6:42/m) 156/162bpm [1046b/mi] 12cal 8.95/9.39mph
13) 0.05m - 30(9:43/m) 160/162bpm [1555b/mi] 6cal 6.17/8.78mph
14) 0.16m - 1:00(6:18/m) 164/172bpm [1033b/mi] 13cal 9.53/12.05mph Being 'chased' by a car.
15) 0.05m - 30(10:13/m) 166/171bpm [1696b/mi] 6cal 5.87/6.12mph
16) 0.15m - 1:00(6:52/m) 163/165bpm [1120b/mi] 13cal 8.73/8.96mph
17) 0.05m - 30(9:58/m) 162/165bpm [1615b/mi] 6cal 6.02/8.71mph
18) 0.15m - 1:00(6:28/m) 162/166bpm [1047b/mi] 12cal 9.28/9.8mph
19) 0.05m - 30(10:03/m) 163/166bpm [1638b/mi] 6cal 5.97/9.37mph
20) 2.65m - 25:05(9:27/m) 140/158bpm [1323b/mi] 189cal 6.35/6.95mph
19:03 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 25:05

Pace

22% 51% 8% 18% 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 9:17 110 95-119 1020 167 134-176 0/1
0.25 2:20 1:10 9:24 122 116-127 1146 174 170-174 0/0
0.38 3:31 1:11 9:26 119 118-120 1123 172 172-174 0/0
0.50 4:44 1:13 9:43 118 115-120 1147 173 172-174 2/0
0.63 5:56 1:12 9:37 121 120-122 1163 173 172-174 3/0
0.75 7:08 1:12 9:40 120 117-122 1160 171 156-176 2/0
0.88 8:20 1:12 9:35 122 120-125 1169 173 172-174 1/0
1.00 9:33 1:12 9:40 122 120-126 1179 172 170-174 0/1
1.13 10:44 1:11 9:29 121 114-124 1147 173 172-174 0/2
1.25 11:57 1:13 9:46 122 122-123 1192 173 170-174 0/1
1.38 13:08 1:10 9:24 125 124-128 1175 174 172-174 1/0
1.50 14:19 1:11 9:31 147 125-169 1398 174 174-176 0/1
1.63 15:30 1:12 9:33 168 158-176 1604 175 174-176 0/0
1.75 16:42 1:11 9:30 167 150-180 1587 175 174-176 0/0
1.88 17:53 1:11 9:29 142 132-156 1346 174 174-174 0/0
2.00 19:01 1:09 9:09 149 142-156 1362 175 174-180 0/0
2.13 19:53 52 6:55 159 147-169 1100 187 182-188 2/0
2.25 20:47 53 7:06 156 151-164 1108 190 188-190 1/0
2.38 21:39 53 7:03 158 154-167 1115 190 190-190 0/0
2.50 22:44 1:05 8:39 158 143-172 1367 183 172-190 0/0
2.63 23:50 1:06 8:44 141 136-145 1232 176 172-186 0/1
2.75 24:42 52 6:55 151 145-155 1044 190 186-192 0/1
2.88 25:36 55 7:16 157 156-159 1141 189 188-190 0/1
3.00 26:30 53 7:06 158 158-159 1122 188 188-190 0/1
3.13 27:42 1:13 9:41 151 144-158 1462 175 172-188 1/0
3.25 28:39 57 7:33 147 142-154 1109 183 174-188 1/0
3.38 29:33 54 7:10 155 151-158 1112 188 188-188 0/0
3.50 30:35 1:02 8:16 157 151-159 1298 182 172-190 0/1
3.63 31:34 1:00 7:57 150 148-154 1191 180 172-188 0/1
3.75 32:28 54 7:09 159 154-162 1137 188 188-188 0/1
3.88 33:27 1:00 7:58 161 156-162 1281 184 174-188 0/1
4.00 34:28 1:00 8:01 152 150-155 1220 179 172-188 1/0
4.13 35:19 51 6:48 159 155-161 1080 190 190-190 1/0
4.25 36:13 55 7:18 162 161-162 1184 188 176-190 0/0
4.38 37:20 1:06 8:49 153 149-158 1350 177 174-190 3/0
4.50 38:13 54 7:08 159 154-162 1135 190 174-192 4/0
4.63 39:06 53 7:03 159 156-166 1121 184 174-198 3/0
4.75 40:06 1:01 8:04 168 163-172 1355 182 132-204 0/1
4.88 40:58 51 6:51 163 162-165 1115 192 186-194 0/3
5.00 41:57 59 7:53 161 159-165 1270 186 172-196 0/0
5.13 42:54 57 7:33 164 161-165 1239 190 168-198 0/2
5.25 44:07 1:14 9:49 154 152-159 1511 174 172-174 0/2
5.38 45:18 1:11 9:27 148 145-153 1397 174 174-174 0/1
5.50 46:32 1:14 9:49 142 139-146 1395 174 172-174 0/1
5.63 47:40 1:08 9:04 142 140-142 1288 174 172-174 2/0
5.75 48:50 1:10 9:22 141 140-142 1321 174 174-176 1/0
5.88 50:01 1:11 9:27 141 141-142 1331 174 174-174 0/1
6.00 51:11 1:10 9:24 140 139-141 1316 174 174-176 0/1
6.13 52:22 1:11 9:27 143 140-145 1352 174 174-174 0/1
6.25 53:33 1:11 9:26 140 139-142 1320 174 174-174 0/0
6.38 54:45 1:13 9:40 144 141-145 1392 174 172-174 1/1
6.50 55:55 1:09 9:15 139 135-142 1286 174 174-174 2/1
6.63 57:07 1:12 9:35 137 131-139 1313 174 172-174 2/0
6.75 58:15 1:08 9:06 140 138-141 1274 175 172-176 1/0
6.87 59:24 1:09 9:13 140 140-141 1290 176 174-176 0/0
7.00 1:00:35 1:11 9:26 140 139-142 1320 174 172-174 0/1
7.12 1:01:47 1:13 9:41 139 138-141 1347 174 172-174 0/1
7.25 1:02:58 1:11 9:27 137 135-140 1294 173 172-174 2/0
7.37 1:04:12 1:14 9:50 134 132-136 1318 172 172-174 1/0
7.50 1:05:22 1:10 9:23 134 133-135 1256 173 172-176 0/1
7.62 1:06:32 1:09 9:14 137 135-138 1266 175 174-176 0/1
7.75 1:07:43 1:11 9:30 136 130-138 1293 173 172-174 0/0
7.79 1:08:08 25 9:19 135 133-136 1257 172 172-172 0/0

Heart

145/180max
  • Show Beats/Mile

Elevation

Asc 39m, Range 14m, Flat prediction 1:08:08
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

178 (204 max) Stride Length: 104cm Run: 99.2% Walk: 0.8%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:45 51.53% More
800m 3:35 7:12 57.38% More
1km 4:32 7:17 59.10% More
Mile 7:25 7:25 61.20% More
5k 25:17 8:08 61.18% More

Predictions

Dist Time Per Mile WAVA
1M 7:31 7:31 60.42
5km 25:23 8:10 60.95
5M 42:17 8:27 59.73
10km 53:23 8:35 59.15
10M 1:28:57 8:54 58.76
Half 1:58:50 9:04 57.78
20M 3:07:06 9:21 58.16
Mara 4:09:58 9:32 58.04
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