Thu 1st Jun 2023 at 7:04am by IdristheDragon
Run > Intervals
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Time
32:23
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Miles 3.07
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Min/mi 10:33
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Pacing
82%
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WAVA
48.70
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Stride(cm)
90
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Cals
333
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Cadence
170
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BPM
146
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%MHR
80.9
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B/mi 1537
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Asc(m)
135
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Hillscore
4
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Surface
Road
Notes & Comments
2 comments
3 lots of 7 min at 5k pace with walking inbetween. Legs didn't quite want to play along but glad I stuck it out.
Split Summary
===
1) 1km - 6:56(6:56/km) 132/144bpm [915b/km] 66cal
2) 1km - 6:07(6:07/km) 152/162bpm [930b/km] 68cal
3) 1km - 6:47(6:47/km) 142/158bpm [962b/km] 67cal
4) 1km - 7:08(7:08/km) 146/163bpm [1042b/km] 70cal
5) 0.94km - 5:25(5:44/km) 160/167bpm [918b/km] 62cal
Split Summary
===
1) 1km - 6:56(6:56/km) 132/144bpm [915b/km] 66cal
2) 1km - 6:07(6:07/km) 152/162bpm [930b/km] 68cal
3) 1km - 6:47(6:47/km) 142/158bpm [962b/km] 67cal
4) 1km - 7:08(7:08/km) 146/163bpm [1042b/km] 70cal
5) 0.94km - 5:25(5:44/km) 160/167bpm [918b/km] 62cal
6:56 6:07 6:47 7:08 5:25
Pin Map |
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Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 43 | 43 | 11:34 | 105 92-125 | 1214 | 166 124-184 | 0/1 |
0.13 | 1:24 | 41 | 10:50 | 131 128-133 | 1419 | 170 168-172 | 2/0 |
0.19 | 2:05 | 41 | 10:59 | 135 134-136 | 1482 | 170 168-174 | 15/0 |
0.25 | 2:48 | 43 | 11:23 | 133 131-135 | 1515 | 168 166-170 | 3/3 |
0.31 | 3:32 | 44 | 11:45 | 134 133-136 | 1575 | 167 166-168 | 0/2 |
0.38 | 4:17 | 45 | 11:57 | 139 137-142 | 1661 | 170 166-172 | 1/3 |
0.44 | 5:01 | 44 | 11:44 | 141 135-143 | 1655 | 172 170-172 | 0/2 |
0.50 | 5:44 | 43 | 11:27 | 131 129-134 | 1499 | 172 172-174 | 3/0 |
0.56 | 6:22 | 38 | 10:08 | 133 129-139 | 1348 | 177 172-182 | 0/10 |
0.63 | 6:58 | 36 | 9:43 | 142 139-144 | 1380 | 174 174-176 | 2/2 |
0.69 | 7:36 | 38 | 10:04 | 145 144-146 | 1459 | 173 170-174 | 1/4 |
0.75 | 8:12 | 36 | 9:32 | 147 145-148 | 1400 | 173 172-174 | 11/2 |
0.81 | 8:51 | 40 | 10:39 | 147 146-147 | 1566 | 171 170-174 | 1/7 |
0.88 | 9:28 | 37 | 9:50 | 150 146-152 | 1475 | 176 174-178 | 7/1 |
0.94 | 10:05 | 37 | 9:52 | 151 151-152 | 1489 | 173 172-174 | 7/1 |
1.00 | 10:39 | 33 | 8:52 | 154 153-155 | 1366 | 176 174-176 | 8/3 |
1.06 | 11:14 | 36 | 9:32 | 157 157-158 | 1496 | 176 174-176 | 0/5 |
1.13 | 11:54 | 39 | 10:30 | 159 158-161 | 1669 | 175 174-176 | 7/0 |
1.19 | 12:32 | 38 | 10:08 | 159 158-160 | 1611 | 176 174-178 | 1/4 |
1.25 | 13:07 | 36 | 9:32 | 159 156-160 | 1516 | 174 172-176 | 1/0 |
1.31 | 14:07 | 1:00 | 15:53 | 142 131-158 | 2254 | 134 130-140 | 2/1 |
1.38 | 15:03 | 56 | 14:52 | 128 120-136 | 1903 | 134 132-134 | 1/6 |
1.44 | 15:51 | 48 | 12:55 | 116 114-119 | 1498 | 143 130-184 | 5/6 |
1.50 | 16:27 | 36 | 9:31 | 130 117-144 | 1236 | 180 178-182 | 0/3 |
1.56 | 17:02 | 35 | 9:20 | 150 145-153 | 1400 | 180 178-182 | 4/2 |
1.63 | 17:36 | 34 | 9:05 | 156 155-157 | 1417 | 180 180-182 | 0/2 |
1.69 | 18:15 | 39 | 10:23 | 153 152-155 | 1588 | 180 178-182 | 1/0 |
1.75 | 18:46 | 31 | 8:23 | 155 153-158 | 1299 | 179 178-180 | 4/3 |
1.81 | 19:20 | 34 | 9:02 | 155 153-156 | 1400 | 181 180-182 | 0/6 |
1.88 | 19:57 | 37 | 9:51 | 156 155-157 | 1536 | 180 178-184 | 5/1 |
1.94 | 20:35 | 38 | 10:05 | 157 156-157 | 1584 | 179 176-184 | 4/3 |
2.00 | 21:10 | 35 | 9:27 | 159 158-160 | 1504 | 181 178-182 | 3/3 |
2.06 | 21:49 | 38 | 10:13 | 158 156-160 | 1613 | 179 178-180 | 1/3 |
2.13 | 22:24 | 35 | 9:21 | 160 159-160 | 1495 | 181 178-184 | 5/1 |
2.19 | 23:04 | 40 | 10:43 | 162 160-163 | 1735 | 174 134-184 | 0/4 |
2.25 | 24:07 | 1:03 | 16:55 | 142 126-160 | 2403 | 131 128-134 | 2/0 |
2.31 | 25:13 | 1:06 | 17:33 | 120 115-125 | 2106 | 129 128-132 | 5/1 |
2.38 | 25:50 | 37 | 9:57 | 129 119-141 | 1284 | 177 172-184 | 0/4 |
2.44 | 26:28 | 37 | 9:54 | 148 143-150 | 1465 | 175 172-176 | 3/0 |
2.50 | 27:06 | 39 | 10:23 | 153 150-157 | 1589 | 176 172-182 | 3/3 |
2.56 | 27:43 | 37 | 9:51 | 159 158-160 | 1567 | 177 176-180 | 1/2 |
2.63 | 28:19 | 35 | 9:23 | 161 160-162 | 1511 | 178 176-180 | 6/4 |
2.69 | 28:53 | 35 | 9:16 | 158 156-160 | 1465 | 178 178-180 | 1/2 |
2.75 | 29:28 | 34 | 9:12 | 157 156-158 | 1444 | 180 178-182 | 1/2 |
2.81 | 30:02 | 34 | 9:07 | 157 157-158 | 1430 | 179 178-182 | 0/1 |
2.88 | 30:37 | 35 | 9:14 | 160 158-161 | 1478 | 180 178-182 | 7/2 |
2.94 | 31:10 | 33 | 8:51 | 164 163-164 | 1451 | 179 178-180 | 4/5 |
3.00 | 31:44 | 34 | 9:07 | 164 162-167 | 1496 | 178 178-180 | 15/2 |
3.06 | 32:19 | 35 | 9:22 | 164 163-165 | 1537 | 179 178-180 | 0/8 |
3.07 | 32:24 | 5 | 8:49 | 162 162-162 | 1429 | 181 180-182 | 0/0 |
Heart
146/167max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 135m,
Range 25m, Flat prediction 32:28
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
18 8.1% | 11:05 |
11 9.8% | 9:31 |
10 10.1% | 9:17 |
See your biggest climbs |
Cadence
170 (184 max)
Stride Length: 90cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 85.6 | 176 | 2.8 | 27:44 | 9:57 |
Walk | 14.4 | 131 | 0.3 | 4:40 | 16:32 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:36 | 9:36 | 47.61 |
5km | 32:48 | 10:33 | 48.69 |
5M | 54:58 | 11:00 | 47.41 |
10km | 1:09:34 | 11:12 | 46.90 |
10M | 1:56:32 | 11:39 | 46.06 |
Half | 2:36:11 | 11:55 | 44.86 |
20M | 4:07:07 | 12:21 | 44.54 |
Mara | 5:31:12 | 12:38 | 43.97 |
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Nicely done after a long day yesterday!
Well done for sticking with it.