Thu 26th Jan 2023 at 5:33pm by RRR-CAZ 🇬🇧

Run > Intervals
  • breezy
  • cold
  • Time
    52:49
  • Miles
    5.73
  • Min/mi
    9:13
  • Pacing
    88%
  • WAVA
    55.01
  • Stride(cm)
    94
  • Cals
    513
  • Cadence
    186
  • BPM
    138
  • %MHR
    80.5
  • B/mi
    1269
  • Asc(m)
    204
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

3 comments
1 mile warm up
4 X 6 minute efforts with 2 minute recoveries 1 mile recovery.
Felt quite good tonight Sat on backside at work for a change might have had something to do with it.
Split Summary
===
1) 1m - 10:20(10:20/m) 147/158bpm [1519b/mi] 130cal 5.81/6.51mph
2) 0.01m - 6(13:33/m) 153/153bpm [2072b/mi] 1cal 4.43/5.99mph
3) 0.69m - 6:02(8:41/m) 148/153bpm [1286b/mi] 76cal 6.9/7.47mph
4) 0.18m - 2:01(11:25/m) 145/149bpm [1656b/mi] 24cal 5.25/6.87mph
5) 0.75m - 6:00(8:03/m) 139/151bpm [1118b/mi] 65cal 7.46/8.01mph
6) 0.18m - 2:01(10:57/m) 142/151bpm [1556b/mi] 23cal 5.48/7.78mph
7) 0.75m - 6:01(8:04/m) 137/145bpm [1105b/mi] 60cal 7.44/7.83mph
8) 0.18m - 2:01(10:59/m) 134/138bpm [1472b/mi] 17cal 5.46/7.76mph
9) 0.73m - 6:01(8:16/m) 136/142bpm [1125b/mi] 56cal 7.26/7.81mph
10) 0.2m - 2:10(10:35/m) 130/139bpm [1375b/mi] 16cal 5.67/7.22mph
11) 1m - 9:31(9:31/m) 122/125bpm [1162b/mi] 43cal 6.3/6.85mph
12) 0.06m - 35(10:39/m) 118/122bpm [1257b/mi] 2cal 5.63/6.18mph
10:20 6 6:02 2:01 6:00 2:01 6:01 2:01 6:01 2:10 9:31 35
Rosehip
Nicely done :)
Autumnleaves
Looks good
Corrah
Nice work :)
Pin Map
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0mi in 0

Pace

53% 14% 18% 11% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 38 38 10:03 123 102-147 1236 173 110-190 0/0
0.13 1:17 39 10:26 148 143-153 1545 187 184-192 0/0
0.19 1:55 38 10:05 149 148-150 1502 187 186-190 2/0
0.25 2:32 38 10:02 148 146-150 1484 186 186-186 2/0
0.31 3:07 35 9:19 150 148-151 1399 187 184-190 4/0
0.38 3:44 37 9:56 149 147-150 1479 185 184-186 3/3
0.44 4:25 40 10:47 150 148-151 1617 182 180-186 1/3
0.50 5:03 38 10:12 149 145-155 1520 183 180-184 1/1
0.56 5:43 40 10:45 153 150-158 1644 183 180-184 1/5
0.63 6:24 41 10:54 150 146-153 1634 182 178-184 4/2
0.69 7:08 43 11:36 147 144-152 1704 182 176-186 1/1
0.75 7:48 40 10:44 148 143-151 1588 181 178-184 7/3
0.81 8:25 37 9:58 147 146-148 1465 184 182-186 0/8
0.88 9:05 40 10:39 149 147-150 1586 181 178-186 11/6
0.94 9:41 36 9:38 149 149-150 1435 183 182-184 15/3
1.00 10:20 38 10:11 152 148-153 1549 183 180-184 0/5
1.06 11:00 40 +7 10:45 152 150-153 1634 192 180-200 3/0
1.13 11:33 33 8:43 152 151-152 1325 194 192-196 0/8
1.19 12:06 34 8:58 149 144-151 1335 190 186-192 3/0
1.25 12:41 34 9:11 144 142-148 1321 190 186-194 2/1
1.31 13:11 31 8:14 149 147-151 1228 189 186-192 3/2
1.38 13:45 33 8:52 148 147-150 1313 191 188-192 0/4
1.44 14:21 36 9:37 149 146-152 1433 186 182-188 1/7
1.50 14:54 33 8:50 149 144-153 1317 191 188-194 2/1
1.56 15:25 31 8:19 143 140-146 1190 192 188-194 4/0
1.63 15:56 30 8:08 147 145-149 1195 193 190-194 2/1
1.69 16:28 32 8:37 147 146-148 1266 191 188-194 0/2
1.75 17:09 41 11:04 147 146-149 1626 177 172-190 3/0
1.81 17:51 41 10:59 146 145-146 1603 178 176-180 0/4
1.88 18:32 41 10:57 139 124-147 1523 176 174-176 3/2
1.94 19:05 33 8:56 125 118-134 1116 189 174-200 2/2
2.00 19:36 31 8:20 139 137-142 1157 194 194-194 6/2
2.06 20:08 31 8:22 143 141-144 1197 191 184-192 0/2
2.13 20:39 31 8:16 141 140-141 1166 192 192-192 2/0
2.19 21:07 28 7:33 142 141-142 1071 195 192-198 0/3
2.25 21:38 31 8:16 142 141-143 1173 196 192-198 0/2
2.31 22:07 29 7:49 142 141-143 1110 194 192-198 2/4
2.38 22:37 29 7:50 140 140-141 1097 194 192-198 1/2
2.44 23:06 30 7:54 141 138-143 1114 192 186-198 3/2
2.50 23:36 30 8:00 144 139-149 1152 194 188-198 1/4
2.56 24:08 32 8:27 134 132-136 1132 189 188-192 2/5
2.63 24:36 28 7:24 138 136-139 1020 192 190-194 2/1
2.69 25:20 44 11:48 143 141-145 1687 177 172-190 3/2
2.75 26:00 40 10:41 142 140-144 1518 178 178-180 1/1
2.81 26:37 37 9:55 142 137-150 1409 179 176-186 0/5
2.88 27:09 32 8:28 129 126-135 1093 193 180-198 5/0
2.94 27:40 30 8:07 133 129-137 1080 192 182-198 1/3
3.00 28:12 32 8:33 139 137-140 1188 192 190-194 0/14
3.06 28:43 32 8:26 138 136-142 1163 189 186-192 4/0
3.13 29:14 31 8:17 142 140-145 1176 191 188-194 2/7
3.19 29:46 32 8:29 141 139-142 1196 192 190-194 4/0
3.25 30:16 30 8:03 139 138-140 1119 193 192-194 7/0
3.31 30:46 30 7:54 141 140-142 1114 194 194-194 3/1
3.38 31:15 29 7:37 138 137-139 1051 193 192-194 2/3
3.44 31:43 29 7:38 137 134-139 1046 194 194-194 0/3
3.50 32:13 30 8:00 135 133-137 1079 191 188-194 4/1
3.56 32:42 29 7:43 137 135-137 1057 190 176-194 3/3
3.63 33:22 40 10:41 134 130-138 1432 176 172-180 4/1
3.69 34:04 41 11:04 132 131-133 1460 176 174-180 0/3
3.75 34:44 41 10:54 136 134-137 1483 179 176-190 3/4
3.81 35:19 34 9:06 129 126-133 1174 193 190-196 3/5
3.88 35:49 30 8:04 133 130-134 1072 194 194-194 4/0
3.94 36:17 28 7:36 133 132-135 1010 193 192-194 0/3
4.00 36:46 28 7:32 135 133-139 1016 193 192-194 2/1
4.06 37:18 32 8:33 136 135-137 1163 191 188-192 1/3
4.13 37:50 32 8:33 138 135-142 1179 190 188-192 4/0
4.19 38:22 32 8:36 138 137-140 1186 191 188-194 0/4
4.25 38:53 31 8:18 137 137-138 1136 190 186-194 5/0
4.31 39:23 30 7:58 138 138-139 1100 192 188-194 0/3
4.38 39:55 32 8:30 138 136-139 1173 192 190-192 3/4
4.44 40:26 31 8:24 139 138-140 1167 189 188-192 1/3
4.50 41:02 35 9:25 138 137-139 1299 182 172-194 3/1
4.56 41:43 41 10:56 131 126-136 1431 176 174-178 5/1
4.62 42:21 38 10:14 126 124-127 1290 176 174-178 6/2
4.69 42:59 38 10:10 123 121-127 1251 177 176-180 0/3
4.75 43:36 37 9:45 122 122-124 1189 180 180-182 3/4
4.81 44:13 37 9:55 122 122-123 1211 182 178-184 1/1
4.87 44:50 37 9:57 123 121-124 1224 178 176-182 3/1
4.94 45:24 34 9:03 124 123-125 1122 179 178-180 8/2
5.00 45:59 35 9:18 122 121-123 1134 180 178-182 5/1
5.06 46:36 37 9:52 123 122-124 1214 180 178-182 0/17
5.12 47:10 34 9:02 124 123-125 1120 181 178-186 9/2
5.19 47:46 36 9:35 122 122-124 1168 182 178-184 3/4
5.25 48:22 36 9:36 120 119-121 1152 180 176-184 6/1
5.31 48:55 33 8:53 122 121-124 1083 181 178-184 0/5
5.38 49:29 34 9:02 124 123-124 1121 181 180-184 5/2
5.44 50:06 37 9:54 123 122-124 1218 178 174-180 2/2
5.50 50:43 37 9:47 121 120-122 1184 179 178-182 1/1
5.56 51:20 37 9:53 120 120-121 1186 177 176-178 8/1
5.63 51:54 34 9:04 119 118-120 1078 179 178-180 4/6
5.69 52:33 40 10:32 117 115-119 1233 177 176-180 1/6
5.73 52:56 23 10:02 120 118-122 1204 176 176-176 0/1

Heart

138/158max
  • Show Beats/Mile

Elevation

Asc 204m, Range 43m, Flat prediction 52:39
Elevation Graph
Biggest Climbs (m) Min/mi
15 12.7% 10:08
12 4.7% 10:11
12 11.7% 9:07
12 7.8% 8:06
12 9.3% 9:41
See your biggest climbs

Cadence

186 (200 max) Stride Length: 94cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.7 186 5.7 52:47 9:15
Walk 0.1 110 0 2 10:46
Pause 0.2 - - 7 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:39 45.41% More
800m 3:56 7:54 52.32% More
1km 4:57 7:58 54.09% More
Mile 8:32 8:32 53.22% More
5k 27:02 8:42 57.22% More
5 miles 45:25 9:05 55.62% More

Predictions

Dist Time Per Mile WAVA
1M 8:18 8:18 54.72
5km 27:36 8:53 56.05
5M 45:43 9:09 55.25
10km 57:33 9:16 54.87
10M 1:35:18 9:32 54.84
Half 2:06:54 9:41 54.11
20M 3:18:43 9:56 54.76
Mara 4:24:34 10:06 54.84
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