Tue 28th Feb 2023 at 6:27am by Richard-M

Run > Intervals
  • breezy
  • v cold
  • Time
    1:03:56
  • Miles
    8.20
  • Min/mi
    7:48
  • Pacing
    91%
  • WAVA
    63.38
  • Stride(cm)
    122
  • Cals
    873
  • Cadence
    169
  • BPM
    146
  • %MHR
    85.6
  • B/mi
    1135
  • Asc(m)
    47
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Run: Intervals 🌙: Colder than expected
2k WU, 20x1min Off/on, 2k tempo return in to the wind.
Tempo pace was better today - at last...
Weint the 'right way round' getting lighter... summer on the way...

Split Summary
===
1) 1km - 5:06(5:06/km) 129/133bpm [659b/km] 62cal 11.75/12.73kmph
2) 1km - 5:03(5:03/km) 136/140bpm [687b/km] 67cal 11.88/12.8kmph
3) 0.17km - 53(5:18/km) 135/139bpm [714b/km] 11cal 11.34/11.99kmph
4) 0.23km - 1:01(4:21/km) 143/148bpm [623b/km] 14cal 13.78/13.87kmph
5) 0.18km - 59(5:22/km) 143/148bpm [768b/km] 14cal 11.17/13.91kmph
6) 0.25km - 1:01(4:08/km) 143/148bpm [591b/km] 14cal 14.51/14.58kmph
7) 0.18km - 1:00(5:35/km) 143/146bpm [798b/km] 13cal 10.76/14.58kmph
8) 0.23km - 1:01(4:21/km) 143/148bpm [621b/km] 14cal 13.82/13.71kmph
9) 0.18km - 59(5:22/km) 143/148bpm [767b/km] 13cal 11.19/13.64kmph
10) 0.23km - 1:00(4:20/km) 143/147bpm [620b/km] 13cal 13.84/14.08kmph
11) 0.17km - 59(5:47/km) 141/147bpm [815b/km] 13cal 10.38/14.08kmph
12) 0.24km - 1:01(4:18/km) 143/150bpm [615b/km] 13cal 13.95/14.11kmph
13) 0.19km - 59(5:19/km) 145/150bpm [770b/km] 14cal 11.3/13.94kmph
14) 0.23km - 1:00(4:25/km) 142/150bpm [628b/km] 13cal 13.56/13.84kmph
15) 0.19km - 1:00(5:22/km) 143/149bpm [766b/km] 13cal 11.2/13.87kmph
16) 0.24km - 1:01(4:10/km) 146/151bpm [609b/km] 14cal 14.38/15.35kmph
17) 0.17km - 59(5:39/km) 145/151bpm [820b/km] 14cal 10.61/15.22kmph
18) 0.23km - 1:01(4:28/km) 145/150bpm [649b/km] 13cal 13.41/13.47kmph
19) 0.18km - 59(5:25/km) 145/150bpm [786b/km] 13cal 11.07/13.47kmph
20) 0.25km - 1:01(4:05/km) 148/155bpm [604b/km] 14cal 14.7/15.12kmph
21) 0.19km - 59(5:12/km) 149/155bpm [775b/km] 14cal 11.53/15.12kmph
22) 0.22km - 1:00(4:26/km) 149/151bpm [660b/km] 14cal 13.54/14.61kmph
23) 0.18km - 1:00(5:30/km) 144/151bpm [791b/km] 13cal 10.92/14.58kmph
24) 0.22km - 1:01(4:35/km) 147/153bpm [674b/km] 14cal 13.09/12.8kmph
25) 0.18km - 1:00(5:26/km) 150/153bpm [815b/km] 14cal 11.04/12.83kmph
26) 0.23km - 1:00(4:18/km) 148/152bpm [636b/km] 14cal 13.96/14.41kmph
27) 0.18km - 59(5:25/km) 148/152bpm [801b/km] 14cal 11.09/14.38kmph
28) 0.22km - 1:01(4:32/km) 149/153bpm [676b/km] 14cal 13.22/13.47kmph
29) 0.19km - 59(5:15/km) 148/153bpm [777b/km] 14cal 11.43/13.47kmph
30) 0.23km - 1:01(4:31/km) 147/152bpm [665b/km] 14cal 13.27/13.6kmph
31) 0.18km - 59(5:25/km) 147/152bpm [797b/km] 13cal 11.06/13.6kmph
32) 0.22km - 1:00(4:33/km) 147/155bpm [669b/km] 13cal 13.18/13.54kmph
33) 0.17km - 1:00(5:59/km) 152/155bpm [911b/km] 14cal 10.02/13.44kmph
34) 0.22km - 1:00(4:32/km) 150/151bpm [680b/km] 14cal 13.23/13.77kmph
35) 0.2km - 1:00(5:04/km) 145/150bpm [735b/km] 13cal 11.83/13.81kmph
36) 0.23km - 1:01(4:27/km) 148/154bpm [659b/km] 13cal 13.48/13.47kmph
37) 0.19km - 59(5:17/km) 151/155bpm [799b/km] 14cal 11.34/13.47kmph
38) 0.23km - 1:01(4:27/km) 151/155bpm [672b/km] 14cal 13.49/13.77kmph
39) 0.18km - 1:00(5:26/km) 150/156bpm [815b/km] 14cal 11.05/13.77kmph
40) 0.23km - 1:00(4:20/km) 150/155bpm [650b/km] 14cal 13.84/14.11kmph
41) 0.18km - 1:00(5:32/km) 151/155bpm [837b/km] 14cal 10.83/14.04kmph
42) 0.23km - 1:01(4:21/km) 151/156bpm [657b/km] 14cal 13.8/14.08kmph
43) 0.18km - 1:00(5:28/km) 151/155bpm [826b/km] 14cal 10.97/14.08kmph
44) 0.57km - 2:58(5:10/km) 146/149bpm [754b/km] 40cal 11.62/12.06kmph
45) 1km - 4:35(4:35/km) 153/158bpm [700b/km] 67cal 13.11/13.54kmph
46) 1km - 4:35(4:35/km) 157/160bpm [720b/km] 69cal 13.08/14.18kmph
47) 0.19km - 45(4:04/km) 158/159bpm [643b/km] 11cal 14.74/14.34kmph
5:06 5:03 53 1:01 59 1:01 1:00 1:01 59 1:00 59 1:01 59 1:00 1:00 1:01 59 1:01 59 1:01 59 1:00 1:00 1:01 1:00 1:00 59 1:01 59 1:01 59 1:00 1:00 1:00 1:00 1:01 59 1:01 1:00 1:00 1:00 1:01 1:00 2:58 4:35 4:35 45
Pin Map
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0mi in 0

Pace

1% 11% 42% 31% 14%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:06 1:06 8:45 123 116-127 1077 164 162-166 1/1
0.25 2:09 1:04 8:31 129 127-130 1098 164 164-164 1/0
0.38 3:12 1:02 8:19 129 129-131 1073 165 164-166 2/1
0.50 4:12 1:00 7:59 131 127-132 1045 165 164-166 1/1
0.63 5:09 57 7:35 132 131-133 1001 165 164-166 1/2
0.75 6:09 1:00 8:04 135 133-137 1089 166 164-168 1/2
0.88 7:11 1:02 8:17 135 133-136 1118 167 166-168 1/3
1.00 8:13 1:01 8:11 135 134-137 1105 167 166-168 1/2
1.13 9:14 1:01 8:08 138 137-139 1123 168 166-170 1/3
1.25 10:13 1:00 7:58 139 138-140 1108 166 164-168 4/1
1.38 11:21 1:07 +3 9:00 136 134-140 1223 163 142-168 1/3
1.50 12:11 50 6:42 145 141-148 971 171 164-174 2/1
1.63 13:13 1:02 8:18 143 141-146 1188 165 162-172 2/1
1.75 14:04 51 6:45 144 140-148 972 176 172-178 1/1
1.88 15:08 1:04 8:34 142 139-146 1217 162 158-168 1/3
2.00 16:01 53 7:03 144 139-148 1016 173 168-176 1/2
2.13 17:06 1:04 8:36 143 139-148 1230 163 162-176 2/2
2.25 17:58 52 6:56 143 139-146 991 174 166-178 0/1
2.38 19:04 1:06 8:52 142 137-147 1259 163 160-180 0/3
2.50 19:56 52 6:58 143 137-149 997 172 164-176 1/2
2.63 20:59 1:03 8:22 145 142-150 1214 164 160-178 4/3
2.75 21:53 54 7:13 141 136-147 1018 173 164-176 3/1
2.88 22:56 1:03 8:22 145 140-149 1214 164 160-176 2/2
3.00 23:48 51 6:51 145 141-149 994 169 162-174 2/1
3.13 24:51 1:03 8:28 147 142-151 1244 167 160-178 2/2
3.25 25:48 57 7:33 143 139-148 1081 168 162-174 1/2
3.38 26:49 1:01 8:08 146 143-150 1188 167 162-176 1/1
3.50 27:42 53 7:05 145 141-150 1028 171 164-176 1/3
3.63 28:37 55 7:20 152 149-155 1114 170 162-180 2/2
3.75 29:36 1:00 7:57 148 146-150 1176 171 164-176 1/3
3.88 30:35 59 7:48 149 146-151 1163 171 164-178 5/4
4.00 31:35 1:00 8:01 142 136-147 1138 168 162-176 3/1
4.13 32:36 1:01 8:04 151 148-153 1219 171 162-178 1/2
4.25 33:34 59 7:49 147 145-150 1150 168 164-178 2/2
4.38 34:30 56 7:26 150 148-152 1114 172 162-178 2/3
4.50 35:30 1:00 8:01 146 144-148 1172 171 164-178 2/2
4.63 36:29 59 7:54 151 148-153 1193 173 162-180 3/1
4.75 37:29 59 7:54 146 143-149 1153 168 164-176 3/2
4.88 38:27 59 7:48 150 147-152 1171 173 162-182 1/2
5.00 39:26 59 7:52 145 144-148 1140 170 164-178 1/1
5.13 40:27 1:01 8:08 150 140-154 1220 178 164-192 3/2
5.25 41:32 1:05 8:42 151 149-153 1314 167 164-172 6/0
5.38 42:29 56 7:29 149 145-151 1116 170 160-176 3/2
5.50 43:27 59 7:50 144 142-146 1129 167 160-174 0/7
5.63 44:24 57 7:34 152 147-155 1151 172 162-178 1/2
5.75 45:24 1:00 7:57 149 147-152 1185 167 164-174 3/1
5.88 46:20 57 7:33 153 151-155 1155 172 162-176 1/2
6.00 47:22 1:01 8:09 148 145-151 1207 166 162-174 2/1
6.13 48:16 55 7:18 152 149-154 1109 176 164-180 3/1
6.25 49:19 1:02 8:18 149 147-153 1238 167 164-172 0/2
6.38 50:14 55 7:22 153 148-155 1127 174 164-180 4/2
6.50 51:18 1:04 8:35 149 140-152 1278 165 164-168 1/2
6.63 52:20 1:02 8:15 146 137-149 1204 168 166-168 1/1
6.75 53:22 1:02 8:13 147 146-148 1207 168 166-168 2/2
6.87 54:23 1:01 8:12 148 145-152 1213 170 168-172 2/2
7.00 55:19 56 7:24 153 151-154 1133 172 172-174 2/2
7.12 56:13 54 7:13 154 152-155 1113 173 170-174 1/2
7.25 57:10 58 7:41 153 151-154 1176 172 172-172 2/3
7.37 58:04 54 7:13 154 153-156 1111 173 172-176 2/1
7.50 59:00 55 7:22 156 155-158 1148 174 170-176 1/1
7.62 59:56 57 7:33 158 157-158 1192 172 170-172 2/2
7.75 1:00:53 56 7:31 156 154-157 1173 171 168-172 1/0
7.87 1:01:50 57 7:37 158 156-160 1203 174 172-176 3/1
8.00 1:02:41 51 6:52 158 156-159 1085 170 168-172 4/3
8.12 1:03:34 53 7:05 157 156-158 1111 174 172-176 1/3
8.19 1:04:01 27 6:30 158 158-159 1027 173 168-174 1/1

Heart

146/160max
  • Show Beats/Mile

Elevation

Asc 47m, Range 16m, Flat prediction 1:03:47
Elevation Graph
Biggest Climbs (m) Min/mi
12 2.8% 8:20
See your biggest climbs

Cadence

169 (192 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 169 8.2 1:03:59 7:49
Walk 0.1 142 0 2 20:33

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:47 49.63% More
800m 3:32 7:07 55.72% More
1km 4:29 7:13 57.30% More
Mile 7:18 7:18 59.79% More
5k 23:56 7:42 62.03% More
5 miles 38:37 7:43 62.65% More
10k 48:08 7:45 62.77% More

Predictions

Dist Time Per Mile WAVA
1M 6:12 6:12 70.34
5km 21:48 7:01 68.10
5M 36:57 7:23 65.47
10km 47:01 7:34 64.27
10M 1:19:40 7:58 62.73
Half 1:47:27 8:12 61.07
20M 2:51:45 8:35 60.54
Mara 3:51:40 8:51 59.85

Bespoke Fields

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Injuries

Fetch Miles

7:38 M3 to Thorpe Park
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