Wed 10th Apr 2024 at 6:56am by runnerbean

Run > Intervals
  • Time
    34:08
  • Miles
    3.11
  • Min/mi
    10:59
  • Pacing
    61.5%
  • WAVA
    51.18
  • Stride(cm)
    90
  • Cals
    294
  • Cadence
    163
  • BPM
    141
  • %MHR
    76.8
  • B/mi
    1550
  • Asc(m)
    202
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

8 comments
1st attempt at some faster stuff. It was okish.

1) 0.83mi - 7:44(9:20/mi) 134/144bpm [1250b/mi] 65cal 6.43/7.1mph
2) 0.02mi - 1:20(1:25:22/mi) 125/147bpm [10672b/mi] 9cal 0.7/6.53mph
3) 0.31mi - 2:52(9:21/mi) 126/148bpm [1178b/mi] 20cal 6.42/7.72mph
4) 0.25mi - 2:31(10:01/mi) 147/160bpm [1473b/mi] 23cal 5.99/7.43mph
5) 0.09mi - 1:39(18:44/mi) 137/160bpm [2565b/mi] 13cal 3.2/7.39mph
6) 0.2mi - 1:37(7:56/mi) 150/165bpm [1189b/mi] 14cal 7.57/7.95mph
7) 0.1mi - 1:43(17:01/mi) 139/157bpm [2364b/mi] 14cal 3.53/7.6mph
8) 0.16mi - 1:14(7:46/mi) 151/159bpm [1173b/mi] 11cal 7.72/7.51mph
9) 0.05mi - 56(18:26/mi) 151/161bpm [2783b/mi] 9cal 3.25/7.53mph
10) 0.19mi - 1:28(7:39/mi) 151/159bpm [1156b/mi] 13cal 7.84/7.95mph
11) 0.04mi - 57(21:24/mi) 149/158bpm [3190b/mi] 9cal 2.8/7.81mph
12) 0.16mi - 1:16(7:45/mi) 150/161bpm [1161b/mi] 11cal 7.75/7.58mph
13) 0.71mi - 8:51(12:29/mi) 151/176bpm [1885b/mi] 83cal 4.81/7.56mph
7:44 1:20 2:52 2:31 1:39 1:37 1:43 1:14 56 1:28 57 1:16 8:51
fetcheveryone
Looks consistent - a good place to start.
runnerbean
I just can’t work out the distance on the Garmin and if I set it on a program it doesn’t beep . I think maybe next week I’ll go by time instead. And don’t go there about pushing the lap button. It’s like I’ve gone brain dead with it. Just why 😂😂😂😂
fetcheveryone
Or... measure out the distance you want with the route plotter, so that it's bench to bench or something like that. Then just run.
.B.
Starts with 7 is more than ok 👍
Diogenes
It's definitely a good start.
Mrs Jigs (Luverlylegs)
Good tip from Ian, looking fine to me 💪🏻
runnerbean
Good idea until I forget which bench 😂😂😂 I’ll work something out.
Mrs Jigs (Luverlylegs)
Tie a yellow 🎗 😉
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

44% 14% 10% 8% 24%

Splits

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 11:27 110 88-128 1259 165 120-178 0/8
0.13 1:19 36 9:33 127 120-133 1214 175 174-176 0/2
0.19 1:54 35 9:16 137 135-138 1271 175 174-176 5/3
0.25 2:30 37 9:46 138 135-140 1349 174 172-176 4/0
0.31 3:04 34 9:00 138 137-140 1241 174 172-176 7/2
0.38 3:39 35 9:22 137 136-138 1283 173 172-174 0/13
0.44 4:13 33 8:56 141 137-143 1258 172 170-174 2/24
0.50 4:46 33 8:54 139 136-141 1236 174 172-174 7/9
0.56 5:20 34 9:05 139 138-140 1263 173 170-174 0/6
0.63 5:53 34 8:56 138 138-139 1233 170 168-172 1/7
0.69 6:22 29 7:43 136 133-138 1049 171 170-172 0/5
0.75 6:59 37 9:51 134 133-136 1321 169 168-170 1/1
0.81 7:34 35 9:13 140 136-143 1291 169 166-174 0/6
0.88 9:27 1:53 +2 30:15 121 102-147 3660 160 116-232 8/1
0.94 10:58 1:31 +51 24:10 118 94-136 2852 160 112-184 1/1
1.00 11:34 36 9:35 127 103-143 1217 183 182-184 1/2
1.06 12:05 31 8:17 144 141-147 1193 183 182-184 6/4
1.13 12:35 30 7:58 142 141-144 1131 183 182-184 0/10
1.19 13:31 56 14:54 144 137-152 2145 125 112-184 5/3
1.25 14:05 35 9:12 138 130-150 1270 175 124-184 1/4
1.31 14:35 30 7:56 155 151-159 1229 182 182-182 3/6
1.38 15:05 30 8:01 159 157-160 1275 183 182-184 7/3
1.44 15:58 53 14:06 152 140-160 2144 141 110-184 4/3
1.50 17:01 1:03 16:44 127 121-136 2126 124 92-182 5/5
1.56 17:32 31 8:15 142 125-154 1171 182 180-184 2/3
1.63 18:00 28 7:34 158 153-164 1194 183 182-184 1/0
1.69 18:31 31 8:12 157 155-158 1287 182 178-184 5/5
1.75 19:38 1:07 17:51 142 132-154 2534 132 116-178 4/4
1.81 20:24 47 12:27 128 119-139 1594 154 122-180 3/2
1.88 20:55 31 8:18 151 143-156 1253 183 180-186 1/3
1.94 21:24 29 7:38 157 154-159 1198 182 180-184 10/1
2.00 22:24 1:00 15:58 149 139-159 2379 129 114-182 3/13
2.06 22:53 29 7:50 143 138-148 1119 174 120-184 6/1
2.13 23:22 28 7:33 154 150-157 1163 183 182-184 2/8
2.19 23:52 30 7:58 158 156-159 1259 182 182-184 5/1
2.25 24:57 1:05 17:24 147 138-158 2558 136 110-182 8/0
2.31 25:26 29 7:50 143 134-152 1120 183 182-184 3/9
2.38 25:55 29 7:46 158 155-161 1227 183 180-184 0/6
2.44 26:48 53 14:03 151 142-159 2121 145 114-184 14/6
2.50 27:34 46 12:18 143 139-149 1758 166 124-174 5/5
2.56 28:09 35 9:16 145 139-148 1343 174 172-174 10/4
2.63 28:44 35 9:21 152 149-156 1421 174 174-176 3/8
2.69 29:39 55 14:35 150 140-157 2188 139 124-176 17/2
2.75 30:32 53 14:08 137 127-150 1936 151 110-178 4/2
2.81 31:21 50 13:16 158 147-167 2097 164 110-178 25/1
2.88 32:15 54 14:21 153 147-159 2195 137 114-178 3/8
2.94 32:53 38 10:09 165 154-174 1674 177 172-178 4/1
3.00 33:54 1:01 16:19 150 144-163 2447 126 112-174 6/7
3.06 34:31 37 9:48 151 147-154 1481 175 172-178 5/3
3.11 35:00 29 9:51 158 155-160 1555 176 174-176 10/0

Heart

141/174max
  • Show Beats/Mile

Elevation

Asc 202m, Range 69m, Flat prediction 34:50
Elevation Graph
Biggest Climbs (m) Min/mi
23 21.3% 10:36
21 6.8% 9:25
11 11.0% 9:50
10 10.0% 7:42
See your biggest climbs

Cadence

163 (232 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 70.2 177 2.7 24:34 9:14
Walk 28.6 117 0.5 10:00 22:12
Still 1.2 - - 26 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:09 50.21% More
800m 4:26 8:54 51.04% More
1km 5:35 8:59 52.71% More
Mile 10:18 10:18 48.44% More
5k 34:56 11:15 49.90% More

Predictions

Dist Time Per Mile WAVA
1M 9:47 9:47 51.00
5km 34:06 10:59 51.13
5M 57:34 11:31 49.49
10km 1:13:07 11:46 48.82
10M 2:03:26 12:21 47.72
Half 2:46:09 12:41 46.35
20M 4:24:42 13:14 45.88
Mara 5:56:18 13:36 45.20
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