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Tue 7th May 2024 at 6:20pm by Lesley C

Run > Intervals
  • Time
    1:06:01
  • Miles
    6.21
  • Min/mi
    10:38
  • Pacing
    2.2%
  • WAVA
    46.46
  • Stride(cm)
    87
  • Cals
    604
  • Cadence
    174
  • BPM
    154
  • %MHR
    90
  • B/mi
    1636
  • Asc(m)
    243
  • Hillscore
    8
  • Surface
    Mixed

Notes & Comments

2 comments
1) 1mi - 10:04(10:04/mi) 139/154bpm [1400b/mi] 88cal
2) 1mi - 10:21(10:21/mi) 159/167bpm [1645b/mi] 100cal
3) 0.55mi - 6:31(11:45/mi) 157/172bpm [1845b/mi] 57cal
4) 0.31mi - 2:28(7:59/mi) 157/172bpm [1253b/mi] 22cal
5) 0.1mi - 2:20(22:20/mi) 148/170bpm [3305b/mi] 16cal
6) 0.31mi - 2:27(7:55/mi) 170/183bpm [1347b/mi] 26cal
7) 0.14mi - 2:14(15:38/mi) 158/183bpm [2469b/mi] 19cal
8) 0.31mi - 2:33(8:20/mi) 169/179bpm [1408b/mi] 26cal
9) 0.14mi - 2:18(16:41/mi) 154/178bpm [2569b/mi] 18cal
10) 0.3mi - 2:31(8:20/mi) 169/180bpm [1409b/mi] 26cal
11) 0.08mi - 1:39(20:45/mi) 146/181bpm [3030b/mi] 10cal
12) 0.3mi - 2:30(8:20/mi) 164/176bpm [1367b/mi] 26cal
13) 1mi - 11:16(11:16/mi) 165/177bpm [1859b/mi] 109cal
14) 0.66mi - 6:48(10:15/mi) 148/154bpm [1516b/mi] 61cal
10:04 10:21 6:31 2:28 2:20 2:27 2:14 2:33 2:18 2:31 1:39 2:30 11:16 6:48
hillstrider
A good interval session
Lesley C
Happy with the splits, the run leaders organisation on the other hand not so much.

Pace

17% 7% 24% 31% 11% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 41 41 10:48 104 94-119 1124 167 120-182 3/0
0.13 1:18 38 10:06 125 118-133 1263 177 172-180 2/1
0.19 1:57 39 10:23 136 130-140 1412 181 178-182 0/2
0.25 2:38 41 10:55 135 130-138 1473 178 172-180 2/1
0.31 3:17 39 10:22 140 135-146 1451 180 178-180 6/0
0.38 3:56 38 10:15 150 145-153 1537 180 178-180 1/0
0.44 4:31 35 9:24 148 147-150 1392 180 178-182 0/3
0.50 5:07 36 9:32 148 145-152 1410 180 178-182 2/8
0.56 5:42 36 9:29 149 148-150 1414 182 180-182 3/1
0.63 6:20 38 10:12 151 150-152 1541 181 180-184 4/2
0.69 7:00 39 10:30 151 146-153 1585 180 178-182 2/2
0.75 7:36 36 9:41 145 143-148 1405 180 178-182 0/9
0.81 8:12 36 9:34 147 144-152 1406 178 174-182 9/2
0.88 8:50 38 10:10 150 149-152 1526 179 174-180 0/4
0.94 14:19 5:29 +5:03 1:27:42 114 95-133 9998 183 180-190 1/2
1.00 15:06 47 12:29 143 136-148 1786 182 176-188 3/2
1.06 15:43 37 9:48 155 149-160 1519 181 178-182 1/3
1.13 16:20 37 9:56 159 157-160 1581 181 176-184 5/5
1.19 16:59 39 10:26 162 160-163 1691 178 176-182 5/2
1.25 17:37 38 10:03 159 158-162 1597 178 172-182 3/1
1.31 18:13 36 9:41 161 158-163 1559 181 178-184 0/3
1.38 18:52 39 10:24 161 158-164 1673 178 174-180 2/0
1.44 19:30 38 10:03 160 159-162 1607 181 180-182 1/4
1.50 20:07 38 10:04 162 160-163 1631 182 180-184 2/3
1.56 20:45 37 9:56 160 158-161 1590 180 178-182 4/0
1.63 21:22 37 9:55 161 157-163 1598 181 180-182 4/4
1.69 21:59 37 9:54 161 160-163 1594 182 180-184 8/1
1.75 22:36 37 10:00 162 160-164 1619 180 172-182 5/0
1.81 23:18 42 11:07 161 159-162 1791 177 172-184 2/2
1.88 23:56 38 10:03 164 160-167 1649 180 176-182 1/1
1.94 24:34 38 10:12 165 162-167 1684 179 176-182 1/2
2.00 30:57 6:23 +5:38 1:42:10 142 120-165 14509 172 170-174 6/0
2.06 31:49 51 13:41 160 154-162 2189 172 168-176 6/3
2.13 32:34 46 12:12 163 161-166 1989 175 172-178 5/5
2.19 33:19 44 11:48 165 161-167 1948 174 172-178 1/9
2.25 34:02 43 11:35 158 155-163 1829 166 132-180 5/3
2.31 34:37 35 9:24 167 164-169 1570 181 180-182 2/8
2.38 35:17 40 10:36 170 169-170 1801 180 178-184 4/0
2.44 36:00 43 11:33 161 156-170 1859 176 170-182 5/7
2.50 39:22 3:22 +2:45 53:49 136 119-158 7319 170 162-174 0/2
2.56 41:29 2:07 +1:24 33:55 140 124-152 4748 173 164-190 5/0
2.63 42:15 46 12:14 135 125-145 1652 192 190-194 0/5
2.69 42:43 27 7:19 154 148-159 1127 193 190-194 4/2
2.75 43:16 33 8:49 168 162-170 1482 187 184-190 0/2
2.81 43:47 31 8:16 169 166-171 1397 188 186-190 5/3
2.88 44:24 37 9:51 169 166-170 1665 180 114-188 3/1
2.94 45:39 1:16 20:12 149 140-168 3009 118 116-124 0/3
3.00 46:46 1:06 17:38 136 131-143 2399 129 102-192 5/0
3.06 47:12 27 7:08 158 146-169 1127 194 190-196 1/4
3.13 47:42 30 7:53 174 170-177 1372 189 186-192 2/1
3.19 48:16 34 8:58 180 177-181 1615 189 186-192 0/4
3.25 48:45 29 7:51 180 179-181 1412 190 188-192 2/3
3.31 49:42 57 15:09 175 160-183 2651 134 106-188 1/1
3.38 50:35 53 14:09 149 145-156 2109 147 120-172 2/1
3.44 51:37 1:02 +13 16:28 149 145-151 2455 170 164-188 3/2
3.50 52:06 30 7:55 157 148-166 1242 192 188-196 1/2
3.56 52:36 30 7:53 172 167-176 1357 192 190-196 7/1
3.63 53:10 34 9:11 176 174-177 1615 190 188-192 3/3
3.69 53:40 30 7:57 178 177-179 1416 190 190-190 2/3
3.75 54:27 47 12:38 176 172-178 2224 148 92-192 0/6
3.81 55:29 1:02 16:28 148 134-169 2437 138 106-174 2/3
3.88 56:20 51 13:39 149 144-155 2034 154 104-188 4/0
3.94 56:51 31 8:09 155 148-161 1264 191 188-192 6/1
4.00 57:21 30 7:56 168 163-171 1333 190 188-192 1/3
4.06 57:55 34 9:11 176 172-178 1615 188 186-190 3/2
4.13 58:27 32 8:30 176 175-178 1495 188 186-190 1/2
4.19 59:53 1:26 +26 22:58 167 135-181 3836 125 84-188 1/2
4.25 1:00:56 1:02 16:39 134 129-146 2231 141 112-180 3/3
4.31 1:01:23 28 7:22 149 145-156 1097 188 178-190 2/1
4.38 1:01:53 30 7:52 163 157-167 1284 192 190-196 2/2
4.44 1:02:28 35 9:25 168 164-171 1581 189 186-192 4/6
4.50 1:03:00 32 8:33 172 169-175 1471 189 188-190 5/3
4.56 1:03:48 47 12:39 173 167-175 2189 177 112-188 1/0
4.62 1:05:40 1:53 +1:02 30:04 148 126-166 4449 167 90-182 0/3
4.69 1:06:28 48 12:51 164 156-169 2107 176 172-184 3/1
4.75 1:07:10 42 11:11 173 168-175 1934 177 172-182 1/6
4.81 1:07:51 41 10:54 173 170-175 1885 181 180-182 3/3
4.87 1:08:30 39 10:22 167 165-170 1730 181 178-182 1/1
4.94 1:09:06 36 9:39 163 161-164 1574 182 182-182 3/1
5.00 1:09:45 39 10:18 161 160-162 1659 181 180-182 1/3
5.06 1:10:27 42 11:07 163 162-164 1812 177 174-180 11/0
5.12 1:11:09 42 11:18 165 161-168 1864 179 176-182 12/0
5.19 1:11:51 42 11:14 168 167-169 1887 178 172-180 4/4
5.25 1:12:33 42 11:14 167 166-168 1876 179 176-180 9/5
5.31 1:13:16 43 11:22 169 167-171 1921 178 176-180 2/3
5.38 1:13:55 40 10:34 170 168-172 1796 181 180-184 3/0
5.44 1:14:37 42 11:08 169 167-169 1882 180 176-184 2/0
5.50 1:15:15 38 10:03 160 153-166 1608 180 174-184 6/1
5.56 1:15:51 36 9:43 153 152-154 1487 180 180-180 9/3
5.63 1:16:34 43 11:20 149 147-152 1690 174 172-176 3/7
5.69 1:17:14 40 10:47 149 147-150 1608 176 176-178 3/6
5.75 1:17:53 39 10:18 146 145-147 1504 178 176-180 2/4
5.81 1:18:31 38 10:01 145 144-147 1453 179 176-180 0/3
5.88 1:19:09 39 10:23 146 144-147 1516 176 174-176 1/3
5.94 1:19:46 37 9:44 146 143-149 1422 179 176-182 0/8
6.00 1:20:23 37 9:49 150 149-151 1472 181 180-182 0/8
6.06 1:21:00 37 9:58 150 149-151 1496 181 180-182 1/5
6.13 1:21:38 38 10:05 146 144-149 1472 180 180-180 3/5
6.19 1:22:17 39 10:18 149 146-151 1535 180 176-182 0/5
6.21 1:22:31 14 10:47 151 151-151 1629 175 174-176 1/0

Heart

154/183max
  • Show Beats/Mile

Elevation

Asc 243m, Range 66m, Flat prediction 1:05:32
Elevation Graph
Biggest Climbs (m) Min/mi
26 10.5% 11:16
15 9.3% 12:15
13 9.3% 11:27
13 6.6% 11:41
11 6.8% 10:34
See your biggest climbs

Cadence

174 (196 max) Stride Length: 87cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 76.1 180 6 59:09 12:28
Walk 7.8 114 0.2 7:39 33:53
Still 0.2 - - 14 -
Pause 15.8 - - 15:29 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:44 45.04% More
800m 4:52 9:48 39.51% More
1km 6:09 9:53 40.88% More
Mile 10:00 10:00 43.08% More
5k 34:35 11:08 43.55% More
5 miles 1:05:12 13:02 37.64% More

Predictions

Dist Time Per Mile WAVA
1M 9:32 9:32 45.20
5km 31:41 10:12 47.52
5M 52:28 10:30 46.77
10km 1:06:04 10:38 46.47
10M 1:49:23 10:56 46.12
Half 2:25:38 11:07 45.17
20M 3:48:04 11:24 45.26
Mara 5:03:39 11:35 44.95
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