Tue 21st Mar 2023 at 6:40am by Richard-M

Run > Intervals
  • humid
  • breezy
  • cold
  • Time
    1:04:24
  • Miles
    8.23
  • Min/mi
    7:50
  • Pacing
    93%
  • WAVA
    63.17
  • Stride(cm)
    124
  • Cals
    892
  • Cadence
    166
  • BPM
    147
  • %MHR
    86.7
  • B/mi
    1154
  • Asc(m)
    43
  • Surface
    Road

Notes & Comments

Run: Tuesday Intervals: 20x(1min on/off) + 2k tempo
sore glutes after yesterdays circuits
head/crosswind for first 2/3 then blustery for rest
Finding it so hard to tell how fast i'm running... but pleased with last 2k efforts at least

Split Summary
===
1) 1km - 5:07(5:07/km) 128/136bpm [654b/km] 62cal 11.74/13kmph
2) 1km - 4:56(4:56/km) 139/146bpm [685b/km] 66cal 12.17/12.9kmph
3) 0.19km - 1:00(5:18/km) 138/138bpm [732b/km] 12cal 11.31/11.69kmph
4) 0.23km - 1:01(4:22/km) 143/148bpm [625b/km] 14cal 13.73/13.47kmph
5) 0.19km - 1:00(5:21/km) 146/151bpm [781b/km] 14cal 11.22/13.47kmph
6) 0.23km - 1:00(4:23/km) 145/149bpm [635b/km] 14cal 13.69/13.98kmph
7) 0.19km - 59(5:13/km) 145/148bpm [757b/km] 14cal 11.49/13.98kmph
8) 0.23km - 1:00(4:27/km) 143/147bpm [637b/km] 14cal 13.47/13.47kmph
9) 0.18km - 1:00(5:25/km) 146/149bpm [792b/km] 14cal 11.06/13.37kmph
10) 0.22km - 1:00(4:37/km) 145/149bpm [670b/km] 14cal 12.99/12.87kmph
11) 0.18km - 1:01(5:38/km) 144/149bpm [811b/km] 14cal 10.65/12.87kmph
12) 0.23km - 59(4:18/km) 145/149bpm [623b/km] 13cal 13.97/13.94kmph
13) 0.18km - 1:00(5:30/km) 146/150bpm [804b/km] 14cal 10.89/13.84kmph
14) 0.22km - 1:00(4:27/km) 148/152bpm [660b/km] 14cal 13.46/12.9kmph
15) 0.19km - 59(5:15/km) 147/152bpm [773b/km] 14cal 11.42/12.9kmph
16) 0.24km - 1:01(4:19/km) 148/153bpm [639b/km] 14cal 13.9/14.14kmph
17) 0.18km - 1:00(5:31/km) 148/153bpm [816b/km] 14cal 10.88/14.14kmph
18) 0.22km - 1:00(4:34/km) 147/152bpm [672b/km] 14cal 13.13/12.77kmph
19) 0.19km - 1:00(5:07/km) 150/153bpm [768b/km] 14cal 11.72/12.83kmph
20) 0.23km - 1:00(4:21/km) 151/156bpm [656b/km] 14cal 13.81/13.67kmph
21) 0.2km - 1:00(5:07/km) 151/156bpm [773b/km] 14cal 11.71/13.37kmph
22) 0.22km - 59(4:30/km) 153/156bpm [689b/km] 14cal 13.32/13.74kmph
23) 0.19km - 1:00(5:18/km) 149/154bpm [789b/km] 14cal 11.34/13.67kmph
24) 0.22km - 1:00(4:34/km) 149/153bpm [679b/km] 14cal 13.16/12.9kmph
25) 0.18km - 59(5:21/km) 149/153bpm [797b/km] 14cal 11.21/12.9kmph
26) 0.22km - 1:01(4:31/km) 151/156bpm [682b/km] 14cal 13.29/13.47kmph
27) 0.2km - 1:00(5:05/km) 152/156bpm [774b/km] 14cal 11.79/13.47kmph
28) 0.21km - 59(4:44/km) 149/153bpm [706b/km] 13cal 12.66/12.53kmph
29) 0.19km - 1:01(5:18/km) 151/154bpm [800b/km] 14cal 11.33/12.53kmph
30) 0.22km - 1:00(4:37/km) 150/154bpm [693b/km] 14cal 12.98/13kmph
31) 0.19km - 1:00(5:22/km) 151/154bpm [810b/km] 14cal 11.19/13.03kmph
32) 0.23km - 1:00(4:28/km) 153/155bpm [684b/km] 14cal 13.42/13.3kmph
33) 0.16km - 59(6:05/km) 153/155bpm [930b/km] 14cal 9.87/13.27kmph
34) 0.23km - 1:01(4:26/km) 154/155bpm [682b/km] 14cal 13.55/13.37kmph
35) 0.19km - 58(5:04/km) 149/155bpm [756b/km] 13cal 11.83/13.33kmph
36) 0.22km - 1:01(4:34/km) 149/157bpm [680b/km] 14cal 13.14/13.13kmph
37) 0.19km - 59(5:13/km) 151/156bpm [788b/km] 14cal 11.49/13.1kmph
38) 0.23km - 1:01(4:32/km) 151/153bpm [684b/km] 14cal 13.25/13.44kmph
39) 0.18km - 59(5:28/km) 151/153bpm [826b/km] 14cal 10.97/13.44kmph
40) 0.22km - 1:00(4:26/km) 152/156bpm [674b/km] 14cal 13.53/13.6kmph
41) 0.19km - 1:00(5:15/km) 152/156bpm [799b/km] 14cal 11.42/13.6kmph
42) 0.23km - 1:01(4:24/km) 154/158bpm [677b/km] 14cal 13.64/13.77kmph
43) 0.18km - 59(5:26/km) 153/158bpm [832b/km] 14cal 11.04/13.77kmph
44) 0.6km - 3:07(5:12/km) 148/151bpm [770b/km] 42cal 11.54/11.89kmph
45) 1km - 4:39(4:39/km) 155/159bpm [720b/km] 68cal 12.92/13.3kmph
46) 1km - 4:34(4:34/km) 159/163bpm [726b/km] 70cal 13.14/13.47kmph
47) 0.24km - 1:02(4:21/km) 159/163bpm [692b/km] 15cal 13.79/13.71kmph
5:07 4:56 1:00 1:01 1:00 1:00 59 1:00 1:00 1:00 1:01 59 1:00 1:00 59 1:01 1:00 1:00 1:00 1:00 1:00 59 1:00 1:00 59 1:01 1:00 59 1:01 1:00 1:00 1:00 59 1:01 58 1:01 59 1:01 59 1:00 1:00 1:01 59 3:07 4:39 4:34 1:02
Pin Map
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0mi in 0

Pace

1% 5% 51% 37% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:07 1:07 8:53 115 103-130 1021 163 162-168 2/1
0.25 2:08 1:02 8:12 129 127-131 1058 166 164-168 1/1
0.38 3:10 1:02 8:15 131 128-132 1082 164 162-166 1/3
0.50 4:10 1:00 8:02 133 130-135 1068 165 164-166 2/1
0.63 5:08 58 7:41 135 134-136 1037 166 164-166 2/1
0.75 6:07 59 7:54 136 134-137 1074 165 164-166 1/2
0.88 7:06 58 7:47 138 135-139 1075 165 164-166 2/2
1.00 8:05 1:00 7:58 139 138-140 1106 165 164-166 1/2
1.13 9:04 59 7:53 140 131-145 1103 165 164-166 0/3
1.25 10:06 1:01 8:11 140 137-142 1146 166 162-172 1/3
1.38 11:07 1:02 8:14 138 137-140 1136 164 162-170 2/3
1.50 12:00 53 7:04 145 142-148 1025 174 170-178 2/1
1.63 13:04 1:04 8:31 146 142-151 1244 164 162-166 2/0
1.75 13:57 53 7:01 145 141-149 1018 172 170-174 2/3
1.88 15:00 1:03 8:22 145 142-148 1212 162 158-174 2/3
2.00 15:53 53 7:07 143 137-146 1018 170 164-174 3/4
2.13 16:58 1:05 8:37 145 142-148 1249 164 160-174 2/1
2.25 17:54 56 7:29 145 142-148 1086 172 164-180 1/3
2.38 18:59 1:06 8:45 145 142-148 1268 162 158-174 1/2
2.50 19:52 52 6:58 145 142-148 1010 171 164-174 1/3
2.63 20:56 1:04 8:35 147 144-149 1261 163 160-172 3/1
2.75 21:51 55 7:21 148 145-151 1087 169 162-172 2/1
2.88 22:53 1:02 8:13 148 144-152 1215 163 160-172 2/1
3.00 23:46 53 7:03 148 144-151 1043 168 162-172 2/3
3.13 24:49 1:03 8:24 149 147-153 1253 164 160-172 3/2
3.25 25:45 57 7:35 146 143-151 1108 167 162-170 2/3
3.38 26:47 1:01 8:11 150 147-153 1227 164 160-172 2/1
3.50 27:40 53 7:02 149 146-152 1048 167 162-170 1/1
3.63 28:39 1:00 7:57 152 149-156 1209 164 158-170 1/1
3.75 29:37 57 7:39 151 148-155 1155 172 164-180 4/2
3.88 30:35 59 7:51 152 147-155 1192 166 162-170 5/2
4.00 31:34 58 7:45 147 145-150 1140 166 162-170 2/7
4.13 32:34 1:01 8:06 151 148-153 1224 166 160-172 2/4
4.25 33:33 58 7:48 148 146-152 1154 167 162-172 2/1
4.38 34:30 57 7:36 154 152-156 1171 166 160-172 2/3
4.50 35:29 59 7:54 149 143-152 1178 165 160-172 2/2
4.63 36:31 1:02 8:14 151 147-154 1243 166 160-176 1/1
4.75 37:30 59 7:49 149 148-151 1165 164 160-170 2/0
4.88 38:30 1:00 8:03 152 150-154 1224 165 160-172 1/3
5.00 39:28 58 7:45 151 149-152 1169 167 164-172 1/2
5.13 40:32 1:04 8:31 153 152-155 1304 167 162-174 1/1
5.25 41:31 59 7:55 153 152-155 1211 165 162-170 2/1
5.38 42:30 59 7:51 153 148-155 1202 165 160-170 5/0
5.50 43:27 56 7:30 145 139-148 1088 166 162-170 2/3
5.63 44:25 59 7:49 154 150-156 1203 168 160-174 0/5
5.75 45:23 58 7:46 150 149-152 1164 165 160-174 2/2
5.88 46:24 1:00 8:03 152 151-153 1223 170 160-176 0/2
6.00 47:24 1:00 8:01 150 148-152 1202 165 162-174 2/1
6.13 48:21 57 7:37 155 153-156 1180 169 160-174 2/1
6.25 49:20 59 7:54 151 148-153 1193 164 162-168 2/3
6.38 50:17 56 7:32 156 153-158 1174 168 158-172 2/0
6.50 51:20 1:04 8:30 151 148-154 1282 164 162-168 2/1
6.63 52:23 1:03 8:22 147 140-149 1230 164 162-166 3/2
6.75 53:26 1:03 8:23 149 142-151 1250 165 164-166 3/2
6.87 54:27 1:01 8:11 149 148-151 1219 166 164-166 1/2
7.00 55:24 57 7:37 153 151-155 1167 167 166-168 1/2
7.12 56:20 55 7:22 155 154-157 1141 168 166-170 1/1
7.25 57:15 56 7:27 156 156-157 1161 167 166-168 2/2
7.37 58:11 56 7:25 157 156-158 1164 168 166-170 3/1
7.50 59:06 55 7:23 158 157-159 1167 166 166-168 2/2
7.62 1:00:03 57 7:33 159 158-160 1202 167 166-170 1/2
7.75 1:00:59 56 7:28 159 158-159 1187 166 164-168 3/1
7.87 1:01:55 56 7:27 159 158-162 1184 169 166-172 3/1
8.00 1:02:47 52 7:00 161 158-163 1126 166 164-170 3/2
8.12 1:03:42 55 7:18 158 157-159 1154 167 166-170 3/4
8.23 1:04:24 42 6:56 160 159-163 1110 168 164-170 1/2

Heart

147/163max
  • Show Beats/Mile

Elevation

Asc 43m, Range 14m, Flat prediction 1:04:24
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

166 (180 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 166 8.2 1:04:24 7:50
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 6:59 48.24% More
800m 3:34 7:11 55.20% More
1km 4:30 7:15 56.98% More
Mile 7:19 7:19 59.55% More
5k 23:56 7:42 62.01% More
5 miles 38:47 7:45 62.37% More
10k 48:24 7:47 62.44% More

Predictions

Dist Time Per Mile WAVA
1M 6:14 6:14 69.97
5km 21:53 7:03 67.84
5M 37:04 7:25 65.26
10km 47:10 7:35 64.07
10M 1:19:55 8:00 62.53
Half 1:47:48 8:14 60.87
20M 2:52:18 8:37 60.35
Mara 3:52:25 8:52 59.66

Bespoke Fields

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Injuries

Fetch Miles

7:41 M3 to Thorpe Park
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