Thu 11th May 2023 at 5:35pm by onlychaz

Run > Intervals
  • Time
    36:55
  • Miles
    3.36
  • Min/mi
    10:59
  • Pacing
    69%
  • WAVA
    43.99
  • Stride(cm)
    94
  • Cals
    290
  • Watts
    193
  • Cadence
    155
  • BPM
    155
  • %MHR
    90.4
  • B/mi
    1699
  • Asc(m)
    8
  • Surface
    Mixed

Notes & Comments

Bonus run. Bit of a mix: warm up the. 5 x 1 min intervals but planned too long a route so had to walk quite a way back after a run cool down. Whoops. Bit sluggish. End of day not ideal for intervals!!

Split Summary
===
1) 0.52km - 5:00(9:39/km) 125/159bpm [1207b/km] 29cal 124/252W
2) 0.2km - 1:00(5:07/km) 166/173bpm [848b/km] 9cal 249/275W
3) 0.5km - 3:00(6:01/km) 168/176bpm [1010b/km] 27cal 224/271W
4) 0.19km - 1:00(5:16/km) 168/174bpm [884b/km] 9cal 242/262W
5) 0.47km - 3:00(6:23/km) 169/177bpm [1079b/km] 28cal 214/276W
6) 0.21km - 1:00(4:45/km) 170/177bpm [809b/km] 9cal 269/288W
7) 0.51km - 3:00(5:51/km) 171/179bpm [1001b/km] 28cal 223/271W
8) 0.2km - 1:00(4:56/km) 167/178bpm [825b/km] 9cal 255/289W
9) 0.49km - 3:00(6:04/km) 172/181bpm [1043b/km] 28cal 218/283W
10) 0.22km - 1:00(4:36/km) 173/181bpm [797b/km] 10cal 260/282W
11) 0.49km - 3:00(6:09/km) 173/182bpm [1063b/km] 28cal 225/282W
12) 0.74km - 5:00(6:44/km) 161/169bpm [1084b/km] 42cal 190/234W
13) 0.67km - 6:55(10:23/km) 127/167bpm [1320b/km] 34cal 110/226W
5:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 5:00 6:55
Pin Map
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0mi in 0

Pace

22% 2% 2% 31% 28% 15%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.06 1:25 1:25 22:40 108 100-112 2447 129 80-150 107 1-128 0/0
0.13 2:35 1:10 18:47 121 111-130 2272 134 120-152 100 78-131 0/0
0.19 3:32 56 15:01 125 117-140 1877 143 130-160 144 93-243 0/0
0.25 4:17 45 12:06 133 125-148 1610 145 96-162 174 54-252 0/0
0.31 4:54 37 9:53 155 148-159 1531 162 160-166 215 212-218 1/1
0.38 5:26 32 8:29 160 156-168 1358 165 162-168 227 214-253 0/0
0.44 5:56 30 8:08 171 169-173 1390 166 164-168 265 250-275 0/0
0.50 6:29 33 8:47 174 172-176 1528 167 164-170 258 244-274 0/1
0.56 7:06 37 9:47 172 170-175 1683 166 164-168 237 222-245 1/1
0.63 7:44 38 10:06 165 164-169 1667 167 164-170 206 194-228 0/1
0.69 8:21 37 9:45 164 163-165 1599 166 164-168 213 200-226 0/1
0.75 8:58 37 9:54 166 164-167 1643 167 166-168 211 209-213 2/1
0.81 9:30 32 8:36 165 163-167 1419 167 164-170 225 212-260 0/1
0.88 10:01 31 8:17 171 167-174 1417 168 166-170 259 252-265 1/0
0.94 10:37 36 9:36 175 173-177 1679 166 166-168 254 233-276 2/0
1.00 11:13 36 9:32 170 169-172 1620 166 164-168 224 218-232 0/0
1.06 11:48 35 9:26 168 165-170 1586 166 164-168 209 194-217 0/2
1.13 12:23 35 9:25 164 163-165 1544 167 164-170 213 194-239 1/1
1.19 13:11 48 12:42 164 159-170 2082 155 134-170 207 2-288 1/1
1.25 13:40 29 7:46 170 162-176 1321 173 170-178 278 273-285 2/1
1.31 14:09 29 7:40 177 176-178 1357 171 164-174 271 267-278 1/1
1.38 14:45 36 9:32 176 173-179 1678 167 164-170 237 221-266 1/1
1.44 15:21 36 9:41 171 169-173 1655 168 166-170 214 207-223 0/1
1.50 15:57 36 9:36 170 164-174 1633 170 168-172 209 207-213 1/1
1.56 16:32 35 9:13 167 166-168 1540 168 164-172 224 212-243 0/1
1.63 17:09 37 9:58 167 167-168 1664 167 162-170 220 212-235 1/0
1.69 17:38 29 7:42 164 162-168 1262 171 162-174 250 203-279 0/1
1.75 18:05 27 7:14 172 164-179 1243 173 172-174 278 266-289 1/1
1.81 18:41 36 9:39 179 176-181 1728 168 166-174 242 214-283 1/1
1.88 19:18 37 9:53 173 171-176 1709 168 166-170 211 208-216 0/1
1.94 19:54 36 9:39 170 167-171 1641 168 166-170 211 208-213 1/1
2.00 20:32 38 10:08 167 167-168 1691 167 166-170 206 198-213 1/1
2.06 21:07 34 9:12 167 166-168 1536 167 166-168 208 204-226 1/1
2.13 21:35 28 7:25 170 167-174 1262 170 168-172 259 231-279 0/0
2.19 22:03 28 7:28 178 175-182 1328 172 170-174 279 272-282 1/0
2.25 22:39 37 9:47 179 176-182 1750 166 164-170 243 220-282 1/1
2.31 23:15 36 9:38 174 172-176 1676 166 164-168 225 221-228 2/1
2.38 23:53 37 9:59 172 171-173 1718 168 166-170 223 216-229 0/0
2.44 24:32 40 10:35 170 169-173 1798 167 164-170 215 204-226 1/1
2.50 25:15 43 11:24 169 163-170 1927 168 166-170 210 169-217 1/1
2.56 26:15 1:00 16:01 154 145-164 2466 130 124-132 136 44-156 1/1
2.63 26:50 34 9:08 148 140-156 1351 168 164-170 223 218-234 1/1
2.69 27:25 35 9:25 160 156-163 1507 168 166-170 220 213-227 1/1
2.75 28:01 36 9:44 166 163-168 1614 169 166-172 221 214-228 1/0
2.81 28:38 37 9:45 167 165-168 1627 168 164-170 217 213-222 1/1
2.88 29:16 38 10:06 167 165-168 1686 168 166-170 211 208-220 1/1
2.94 29:54 38 10:09 168 167-169 1704 168 166-170 209 207-214 1/1
3.00 30:50 57 15:08 159 147-167 2405 136 124-168 152 112-226 3/0
3.06 31:53 1:02 16:36 135 126-147 2242 126 124-130 111 104-120 0/1
3.13 32:55 1:02 16:28 125 120-128 2059 126 124-128 110 104-114 0/0
3.19 33:56 1:01 16:17 124 122-126 2019 126 122-130 108 92-115 0/0
3.25 35:00 1:05 17:17 119 117-122 2057 126 124-128 106 100-112 1/1
3.31 36:04 1:04 16:57 116 114-118 1966 125 122-128 105 101-111 0/1
3.36 36:55 51 18:35 114 113-116 2119 125 120-128 96 34-108 0/0

Heart

155/182max
  • Show Beats/Mile

Elevation

Asc 8m, Range 6m, Flat prediction 36:55
Elevation Graph
No climbs of at least 10 metres detected.

Power

193W (289 max)
Power Graph
Power Bands

Cadence

155 (178 max) Stride Length: 94cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 70.6 167 2.7 26:03 9:31
Walk 28.7 127 0.6 10:37 17:07
Still 0.7 - - 15 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:05 8:21 41.20% More
800m 4:22 8:48 43.59% More
1km 5:24 8:42 46.13% More
Mile 8:51 8:51 48.47% More
5k 32:04 10:19 46.75% More

Predictions

Dist Time Per Mile WAVA
1M 10:13 10:13 41.98
5km 33:59 10:56 44.10
5M 56:16 11:15 43.39
10km 1:10:50 11:24 43.12
10M 1:57:18 11:44 42.78
Half 2:36:10 11:55 41.91
20M 4:04:34 12:14 42.00
Mara 5:25:37 12:26 41.72

Bespoke Fields

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Effort level

Three Things You Saw Today

1 A mayfly!
2 Dad playing football with his kid
3 Scantly clad runner
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