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Mon 15th Apr 2024 at 4:19pm by Uwe

Run > Intervals

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Time
29:29
Miles
2.50
Min/mi
11:48
Pacing
73.2%
WAVA
45.14
Stride(cm)
89
Cals
338
Cadence
154
BPM
135
%MHR
78.8
B/mi
1588
Asc(m)
172
Hillscore
9
Surface
Road

Notes & Comments

1) 1mi - 12:15(12:15/mi) 129/142bpm [1579b/mi] 136cal 4.9/8.62mph
2) 1mi - 12:11(12:11/mi) 138/148bpm [1682b/mi] 143cal 4.92/9.31mph
3) 0.5mi - 5:03(10:08/mi) 141/147bpm [1428b/mi] 59cal 5.92/10.29mph

More like hill work than intervals. Included 9 x 200m fast (200m recoveries) at rates of 8:28 and 8:37 uphill, 6:40 and 6:32 downhill, 7:38 and 8:03 uphill and 6:32, 6:32 and 6:23 downhill.

12:15 12:11 5:03

Pace

52%

10%

15%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	47	47	12:35	103 94-111	1297	152 106-160	7/9
0.13	1:26	38	10:13	113 109-115	1154	156 154-158	6/0
0.19	2:07	42	11:11	117 116-118	1308	152 150-154	2/2
0.25	2:57	50	13:20	123 119-124	1641	149 148-150	1/3
0.31	3:32	34	9:11	126 124-129	1156	164 162-172	4/4
0.38	4:08	36	9:39	134 132-136	1293	154 106-166	23/0
0.44	5:02	54	14:19	135 133-136	1934	154 110-230	3/5
0.50	6:00	58	15:30	134 134-135	2076	145 134-150	8/6
0.56	6:44	44	11:46	128 124-132	1506	160 92-172	0/2
0.63	7:28	44	11:43	138 133-142	1616	157 96-170	12/3
0.69	8:26	58	15:33	138 137-139	2145	128 96-150	5/3
0.75	9:29	1:03	16:49	137 134-139	2304	141 96-150	7/1
0.81	9:56	26	6:59	135 134-136	943	172 170-174	3/6
0.88	10:23	28	7:25	139 137-141	1030	171 170-172	0/10
0.94	11:15	52	13:51	137 134-140	1896	140 114-148	0/14
1.00	12:15	1:00	16:00	131 125-134	2097	148 146-150	5/0
1.06	12:42	27	7:14	128 124-133	926	174 174-174	2/6
1.13	13:07	25	6:34	136 134-139	894	175 174-178	11/2
1.19	13:56	49	13:02	138 136-139	1798	150 114-228	0/9
1.25	15:06	1:10	18:45	131 122-134	2457	152 148-170	5/2
1.31	15:35	29	7:43	130 123-136	1002	172 170-174	3/3
1.38	16:18	42	11:20	140 137-142	1586	147 100-172	14/0
1.44	17:08	50	13:25	140 139-140	1878	138 100-148	4/2
1.50	18:23	1:15	20:05	138 133-140	2771	141 94-176	3/2
1.56	18:52	29	7:48	137 134-140	1069	173 170-174	3/8
1.63	19:34	42	11:07	145 141-148	1611	137 86-172	14/2
1.69	20:34	1:00	16:03	142 138-146	2280	129 96-148	4/1
1.75	21:35	1:01	16:18	142 140-143	2314	148 110-172	1/4
1.81	22:06	30	8:06	142 141-144	1150	173 170-174	0/2
1.88	22:52	46	12:16	145 144-147	1779	166 110-244	2/1
1.94	23:34	43	11:20	140 138-143	1587	147 144-150	1/7
2.00	24:27	53	14:01	136 133-138	1906	154 144-172	1/5
2.06	24:53	26	6:53	136 133-139	937	175 172-176	4/0
2.13	25:33	40	10:43	142 139-145	1521	162 114-224	1/5
2.19	26:15	42	11:12	140 137-142	1568	155 114-230	7/1
2.25	26:57	42	11:13	137 135-138	1536	149 124-174	1/17
2.31	27:19	22	6:00	139 136-143	833	175 174-176	6/2
2.38	28:04	44	11:48	146 143-147	1722	148 106-178	1/1
2.44	28:49	45	12:06	143 140-145	1730	162 116-222	3/1
2.50	29:30	41	11:14	140 140-140	1574	154 152-156	3/6

Heart

135/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 172m, Range 53m, Flat prediction 29:29

Elevation Graph

Biggest Climbs (m)	Min/mi
27 13.6%	9:19
19 12.9%	14:44
18 17.4%	17:40
17 10.0%	10:49
11 10.4%	8:15
See your biggest climbs

Cadence

154 (244 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	56.6	167	1.7	16:42	9:44
Walk	42.5	133	0.8	12:33	16:02
Still	0.9	-	-	16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:24	9:38	38.57%	More
800m	4:59	10:02	44.35%	More
1km	6:13	10:00	46.36%	More
Mile	11:08	11:08	44.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:10	11:10	43.95
5km	37:07	11:57	45.10
5M	1:01:28	12:18	44.62
10km	1:17:24	12:27	44.38
10M	2:08:10	12:49	44.45
Half	2:50:38	13:02	43.91
20M	4:27:13	13:22	44.43
Mara	5:55:46	13:35	44.50

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