Thu 16th Mar 2023 at 12:20pm by Autumnleaves

Run > Intervals
  • Good
  • breezy
  • Time
    34:01
  • Miles
    3.01
  • Min/mi
    11:18
  • Pacing
    71%
  • WAVA
    50.10
  • Stride(cm)
    90
  • Cals
    300
  • Cadence
    158
  • BPM
    137
  • %MHR
    74.1
  • B/mi
    1549
  • Asc(m)
    111
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

6 comments
80/20 short interval run. 5 Z1, 5 Z2, 6 x 1 min hard with 2 min recovery, 5 Z1
This went quite well all things considered. Out and back, out slightly wind assisted and back slightly into the headwind. Last effort slowed by having to cross the road with a degree of caution!
Decided to extend last bit to round up to 3 miles.
Split Summary
===
1) 0.4mi - 5:01(12:24/mi) 120/133bpm [1487b/mi] 38cal 4.84/5.41mph
2) 0.49mi - 5:01(10:14/mi) 138/148bpm [1412b/mi] 48cal 5.87/6.85mph
3) 0.15mi - 1:01(6:47/mi) 144/146bpm [977b/mi] 10cal 8.84/8.95mph
4) 0.14mi - 2:00(14:34/mi) 136/144bpm [1981b/mi] 18cal 4.12/8.77mph
5) 0.15mi - 1:00(6:33/mi) 147/156bpm [962b/mi] 10cal 9.16/9.54mph
6) 0.15mi - 2:00(13:24/mi) 140/155bpm [1877b/mi] 19cal 4.48/9.12mph
7) 0.16mi - 1:00(6:22/mi) 151/163bpm [961b/mi] 10cal 9.42/9.73mph
8) 0.13mi - 2:01(15:38/mi) 140/162bpm [2188b/mi] 19cal 3.84/9.54mph
9) 0.15mi - 1:00(6:50/mi) 151/160bpm [1031b/mi] 10cal 8.78/9.71mph
10) 0.13mi - 2:00(15:06/mi) 146/160bpm [2205b/mi] 20cal 3.97/9.1mph
11) 0.15mi - 1:01(6:40/mi) 152/163bpm [1014b/mi] 10cal 8.99/9.52mph
12) 0.13mi - 2:01(15:22/mi) 147/162bpm [2258b/mi] 20cal 3.91/9.52mph
13) 0.14mi - 1:01(7:11/mi) 152/161bpm [1091b/mi] 10cal 8.36/9.62mph
14) 0.12mi - 2:01(17:15/mi) 142/161bpm [2451b/mi] 18cal 3.48/9mph
15) 0.42mi - 5:53(14:07/mi) 130/133bpm [1835b/mi] 40cal 4.25/4.91mph
5:01 5:01 1:01 2:00 1:00 2:00 1:00 2:01 1:00 2:00 1:01 2:01 1:01 2:01 5:53
Ness
Lunchtime run 👍 well done
Sombrero
Nicely done :-)
LindsD
Well done x
RRR-CAZ 🇬🇧
Nice efforts 👍
Autumnleaves
Thanks everyone. Quite pleased with those.
northernslowcoach
And so you should be :)

Pace

57% 12% 6% 6% 4% 14%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 50 50 13:27 104 85-120 1399 164 162-166 2/0
0.13 1:36 46 12:14 116 111-123 1420 164 164-166 1/1
0.19 2:26 50 13:18 120 116-126 1596 162 156-166 0/4
0.25 3:08 42 11:08 123 120-125 1370 165 164-166 0/6
0.31 3:51 43 11:36 125 124-125 1450 166 166-166 1/2
0.38 4:38 47 12:24 130 127-132 1613 165 162-166 3/2
0.44 5:21 43 11:24 133 133-133 1515 163 162-166 1/4
0.50 6:00 39 10:26 133 131-134 1387 166 164-168 3/2
0.56 6:37 37 9:50 133 131-134 1309 166 166-166 8/3
0.63 7:17 41 10:50 139 133-143 1505 168 166-170 1/1
0.69 7:51 34 8:57 140 139-143 1254 168 166-170 1/2
0.75 8:28 37 10:00 140 140-140 1400 167 166-170 9/11
0.81 9:08 39 10:28 144 142-148 1508 166 166-166 3/4
0.88 9:50 42 11:11 141 137-146 1576 168 166-172 7/3
0.94 10:18 28 7:27 144 143-145 1072 173 168-176 1/5
1.00 10:43 25 6:48 145 144-145 985 175 172-176 3/2
1.06 11:25 42 11:06 144 142-145 1599 152 118-174 4/5
1.13 12:23 59 15:39 131 124-139 2050 127 116-164 2/3
1.19 13:01 38 10:09 132 126-135 1339 167 164-178 4/3
1.25 13:28 27 7:14 143 138-147 1034 185 182-186 3/3
1.31 13:53 24 6:26 152 150-153 978 185 184-188 2/3
1.38 14:46 53 14:08 152 144-156 2149 151 118-186 3/2
1.44 15:34 48 12:52 131 120-141 1685 143 118-166 4/0
1.50 16:08 34 9:06 137 135-142 1247 170 164-182 4/5
1.56 16:32 24 6:22 150 144-155 954 187 186-188 0/2
1.63 16:55 24 6:19 159 155-163 1003 188 186-190 2/2
1.69 18:01 1:06 17:32 147 131-162 2577 126 102-184 2/2
1.75 18:47 46 12:16 135 128-138 1655 154 104-164 3/2
1.81 19:19 32 8:36 142 138-147 1222 181 162-188 4/0
1.88 19:47 27 7:19 154 149-158 1127 182 178-184 3/2
1.94 20:25 38 10:08 159 156-160 1612 167 112-184 2/1
2.00 21:25 1:00 16:03 146 137-155 2344 125 118-162 2/2
2.06 22:08 43 11:27 139 136-142 1591 170 164-190 0/4
2.13 22:34 26 6:51 150 144-155 1026 184 182-186 8/1
2.19 22:58 24 6:30 160 157-162 1041 184 182-188 3/3
2.25 24:03 1:04 17:12 153 143-162 2631 121 104-188 7/4
2.31 24:51 49 13:03 141 137-146 1839 139 104-164 4/5
2.38 25:22 30 8:06 144 140-147 1166 178 164-186 10/0
2.44 25:50 28 7:34 154 149-156 1165 183 178-186 2/3
2.50 26:32 42 11:15 158 154-161 1777 158 118-186 1/6
2.56 27:44 1:12 19:12 138 126-151 2649 117 114-118 0/3
2.63 28:35 50 13:25 128 125-130 1717 159 154-162 0/5
2.69 29:28 54 14:16 129 128-130 1841 161 160-162 3/1
2.75 30:23 55 14:42 128 126-130 1882 139 118-158 3/2
2.81 31:17 54 14:24 130 129-130 1871 159 158-162 5/3
2.88 32:07 49 13:10 131 128-133 1726 159 158-160 4/3
2.94 33:03 56 15:02 130 129-131 1954 158 154-162 1/8
3.00 33:54 51 13:33 129 128-130 1748 151 118-158 1/15

Heart

137/163max
  • Show Beats/Mile

Elevation

Asc 111m, Range 29m, Flat prediction 34:31
Elevation Graph
Biggest Climbs (m) Min/mi
13 8.8% 9:17
13 11.6% 13:24
12 10.2% 6:37
10 7.7% 10:43
See your biggest climbs

Cadence

158 (190 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 78.3 169 2.6 26:38 10:04
Walk 21.7 114 0.4 7:23 20:19

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:40 53.82% More
800m 4:25 8:54 51.80% More
1km 5:50 9:22 51.15% More
Mile 9:33 9:33 52.85% More

Predictions

Dist Time Per Mile WAVA
1M 10:08 10:08 49.81
5km 35:13 11:20 50.08
5M 59:25 11:53 48.53
10km 1:15:26 12:08 47.89
10M 2:07:14 12:43 46.87
Half 2:51:11 13:04 45.56
20M 4:32:31 13:38 45.14
Mara 6:06:39 14:00 44.52

Bespoke Fields

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To plan 80/20
Pace (type)
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