Tue 28th Mar 2023 at 8:28am by olde english

Run > Intervals
  • Time
    1:06:23
  • Miles
    9.13
  • Min/mi
    7:16
  • Pacing
    82%
  • WAVA
    64.96
  • Stride(cm)
    116
  • Cals
    847
  • Cadence
    191
  • BPM
    145
  • %MHR
    82.9
  • B/mi
    1055
  • Asc(m)
    247
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

4x45s ,60s rec, 6x 70s, 90s rec + 4x 45s, 60 sec rec. twat hill

Split Summary
===
1) 1mi - 8:13(8:13/mi) 135/144bpm [1110b/mi] 102cal
2) 1mi - 9:31(9:31/mi) 141/146bpm [1341b/mi] 124cal
3) 0.51mi - 3:53(7:40/mi) 139/143bpm [1065b/mi] 48cal
4) 0.14mi - 45(5:16/mi) 141/146bpm [744b/mi] 9cal
5) 0.13mi - 1:00(7:26/mi) 147/150bpm [1092b/mi] 13cal
6) 0.12mi - 45(6:28/mi) 143/150bpm [924b/mi] 9cal
7) 0.12mi - 1:00(8:39/mi) 153/155bpm [1322b/mi] 13cal
8) 0.12mi - 45(6:19/mi) 150/155bpm [947b/mi] 10cal
9) 0.13mi - 1:00(7:59/mi) 151/156bpm [1204b/mi] 13cal
10) 0.12mi - 45(6:01/mi) 150/155bpm [903b/mi] 10cal
11) 0.12mi - 1:00(8:20/mi) 152/156bpm [1266b/mi] 13cal
12) 0.19mi - 1:10(6:18/mi) 151/156bpm [951b/mi] 15cal
13) 0.17mi - 1:30(9:05/mi) 151/157bpm [1372b/mi] 20cal
14) 0.18mi - 1:10(6:38/mi) 153/157bpm [1014b/mi] 16cal
15) 0.19mi - 1:30(7:51/mi) 148/156bpm [1163b/mi] 20cal
16) 0.18mi - 1:10(6:20/mi) 150/155bpm [949b/mi] 15cal
17) 0.22mi - 1:30(6:44/mi) 147/156bpm [990b/mi] 19cal
18) 0.2mi - 1:10(5:58/mi) 146/156bpm [872b/mi] 14cal
19) 0.21mi - 1:30(7:05/mi) 150/157bpm [1064b/mi] 20cal
20) 0.19mi - 1:10(6:01/mi) 150/158bpm [902b/mi] 15cal
21) 0.22mi - 1:30(6:50/mi) 150/159bpm [1026b/mi] 20cal
22) 0.19mi - 1:10(6:08/mi) 148/157bpm [909b/mi] 15cal
23) 0.2mi - 1:30(7:38/mi) 153/159bpm [1169b/mi] 20cal
24) 0.12mi - 45(6:07/mi) 149/153bpm [911b/mi] 9cal
25) 0.13mi - 1:00(7:30/mi) 152/155bpm [1140b/mi] 13cal
26) 0.11mi - 45(6:39/mi) 152/157bpm [1011b/mi] 10cal
27) 0.14mi - 1:00(7:11/mi) 154/158bpm [1105b/mi] 14cal
28) 0.13mi - 45(5:44/mi) 151/155bpm [866b/mi] 10cal
29) 0.15mi - 1:00(6:37/mi) 150/156bpm [992b/mi] 13cal
30) 0.14mi - 45(5:23/mi) 147/153bpm [790b/mi] 9cal
31) 0.12mi - 1:00(8:03/mi) 153/156bpm [1232b/mi] 13cal
32) 1mi - 6:19(6:19/mi) 144/150bpm [909b/mi] 78cal
33) 1mi - 6:55(6:55/mi) 146/154bpm [1009b/mi] 85cal
34) 0.24mi - 1:33(6:24/mi) 150/152bpm [959b/mi] 20cal
8:13 9:31 3:53 45 1:00 45 1:00 45 1:00 45 1:00 1:10 1:30 1:10 1:30 1:10 1:30 1:10 1:30 1:10 1:30 1:10 1:30 45 1:00 45 1:00 45 1:00 45 1:00 6:19 6:55 1:33

Pace

16% 27% 27% 15% 12% 3%

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 8:59 116 89-134 1042 186 182-190 8/1
0.25 2:19 1:12 9:35 137 133-140 1313 189 184-192 10/0
0.38 3:22 1:03 8:25 139 135-143 1171 190 184-194 10/0
0.50 4:23 1:01 8:07 137 132-140 1112 191 186-196 3/5
0.63 5:22 59 7:50 142 138-144 1113 189 186-192 8/1
0.75 6:23 1:01 8:10 139 136-143 1136 191 186-198 2/6
0.88 7:18 54 7:14 137 134-139 991 188 184-192 6/1
1.00 8:13 56 7:24 134 129-139 992 190 186-194 0/4
1.13 9:17 1:04 8:30 139 134-143 1180 188 186-194 1/8
1.25 10:32 1:15 10:00 140 138-143 1400 187 182-190 9/0
1.38 12:03 1:31 12:11 142 139-145 1730 182 178-188 10/0
1.50 13:21 1:18 10:21 143 141-145 1480 184 178-190 14/0
1.63 14:28 1:07 8:55 142 141-143 1266 187 180-196 14/0
1.75 15:32 1:05 8:37 143 142-146 1233 184 178-188 14/0
1.88 16:41 1:09 9:10 142 140-145 1302 187 178-190 12/1
2.00 17:44 1:03 8:21 139 134-144 1160 184 172-190 10/0
2.13 18:47 1:03 8:27 139 137-140 1175 185 180-194 10/3
2.25 19:43 56 7:28 138 137-140 1030 187 180-194 11/0
2.38 20:39 56 7:25 140 137-143 1039 189 186-194 6/2
2.50 21:34 55 7:24 137 135-140 1013 190 180-196 7/2
2.63 22:13 39 5:12 140 136-144 729 209 180-218 4/1
2.75 23:08 54 7:14 147 145-150 1062 191 178-220 4/2
2.88 23:56 48 6:28 142 139-145 917 199 180-214 2/3
3.00 25:00 1:04 8:30 152 146-155 1292 190 180-212 2/6
3.13 25:48 48 6:26 150 146-154 964 203 180-214 6/7
3.25 26:46 58 7:47 151 146-156 1176 187 176-216 2/5
3.38 27:33 47 6:15 149 145-154 931 206 178-218 12/1
3.50 28:34 1:01 8:10 152 145-156 1242 182 176-216 8/1
3.63 29:20 46 6:08 148 143-154 909 205 176-214 7/4
3.75 30:19 59 7:50 155 152-157 1215 192 178-210 5/2
3.88 31:25 1:06 8:45 148 146-151 1295 182 178-196 5/3
4.00 32:15 51 6:44 153 147-157 1031 209 196-214 5/3
4.13 33:11 55 7:24 154 149-157 1139 190 176-212 7/2
4.25 34:09 58 7:41 142 137-149 1091 185 174-198 9/3
4.38 34:55 46 6:11 151 143-155 935 206 196-212 10/0
4.50 35:46 51 6:47 154 149-156 1045 191 178-214 7/4
4.63 36:35 49 6:35 143 136-149 941 182 178-188 1/10
4.75 37:19 44 5:50 141 135-149 823 208 186-218 10/1
4.88 38:07 48 6:28 155 150-157 1002 199 180-216 3/4
5.00 39:02 54 7:15 150 146-154 1087 181 178-184 1/12
5.13 39:48 46 6:06 145 142-150 884 194 178-212 1/11
5.25 40:34 46 6:11 155 150-159 958 205 182-214 2/6
5.38 41:28 54 7:11 153 146-159 1099 180 176-188 4/3
5.50 42:13 46 6:05 141 138-146 858 194 180-218 2/6
5.63 43:01 48 6:22 149 143-156 950 211 206-218 4/7
5.75 43:54 53 7:05 156 151-159 1104 188 178-212 1/9
5.88 44:54 1:00 7:57 149 146-151 1186 185 180-198 2/10
6.00 45:38 44 5:52 152 147-155 891 198 172-222 5/5
6.13 46:34 56 7:31 151 148-155 1136 184 176-206 7/1
6.25 47:27 53 7:02 155 150-158 1089 203 178-214 4/5
6.38 48:18 51 6:45 152 147-156 1025 183 178-204 4/2
6.50 49:01 43 5:46 152 148-156 876 205 186-212 6/1
6.63 49:52 51 6:46 149 143-154 1008 184 178-192 1/4
6.75 50:31 40 5:19 146 142-152 775 209 184-222 2/6
6.87 51:30 58 7:47 153 151-156 1192 187 178-220 0/10
7.00 52:25 56 7:25 148 144-151 1098 184 178-188 2/10
7.12 53:09 44 5:49 141 139-143 820 196 186-200 6/2
7.25 53:54 45 5:58 139 138-140 830 194 188-202 0/9
7.37 54:44 50 6:43 144 140-146 966 193 186-198 0/21
7.50 55:32 47 6:20 143 142-145 905 191 186-202 0/7
7.62 56:16 45 5:58 143 143-144 854 193 186-202 0/9
7.75 57:06 49 6:33 147 144-148 963 188 182-190 1/14
7.87 57:50 45 5:59 145 142-147 868 187 182-190 0/8
8.00 58:33 43 5:43 139 137-141 796 184 180-188 0/23
8.12 59:19 45 6:01 139 137-140 837 191 182-198 0/31
8.25 1:00:09 51 6:47 143 138-150 969 188 186-192 4/9
8.37 1:01:06 57 7:33 152 150-154 1147 186 180-190 5/1
8.50 1:01:57 51 6:51 149 145-151 1021 191 182-200 3/6
8.62 1:02:57 1:00 7:58 147 144-150 1171 187 182-192 6/2
8.75 1:03:49 52 6:53 146 144-149 1005 189 184-198 4/4
8.87 1:04:44 56 7:24 148 147-149 1096 190 184-196 3/3
9.00 1:05:32 48 6:21 150 148-151 953 197 188-206 4/5
9.12 1:06:20 49 6:29 151 149-152 978 196 188-204 3/4
9.13 1:06:23 3 7:09 152 152-152 1087 194 192-196 0/0

Heart

145/159max
  • Show Beats/Mile

Elevation

Asc 247m, Range 192m, Flat prediction 1:01:27
Elevation Graph
Biggest Climbs (m) Min/mi
118 5.3% 9:02
51 2.5% 7:18
28 5.7% 9:22
10 2.4% 7:29
See your biggest climbs

Cadence

191 (222 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 190 9.1 1:06:23 7:16
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:47 55.83% More
800m 2:59 6:00 62.71% More
1km 3:45 6:01 65.24% More
Mile 6:08 6:08 67.94% More
5k 20:08 6:29 70.34% More
5 miles 33:09 6:38 69.44% More
10k 41:58 6:45 68.49% More

Predictions

Dist Time Per Mile WAVA
1M 6:17 6:17 66.25
5km 21:02 6:46 67.31
5M 34:56 6:59 65.91
10km 44:02 7:05 65.27
10M 1:13:09 7:19 64.90
Half 1:37:34 7:27 63.86
20M 2:33:12 7:40 64.44
Mara 3:24:20 7:48 64.43

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