Tue 23rd Apr 2024 at 9:50am by Fenland Flier

Run > Intervals
  • showers
  • breezy
  • Time
    1:17:55
  • Miles
    9.08
  • Min/mi
    8:35
  • Pacing
    89.8%
  • WAVA
    61.12
  • Stride(cm)
    107
  • Cals
    686
  • Watts
    206
  • Cadence
    175
  • BPM
    147
  • %MHR
    74.9
  • B/mi
    1261
  • Asc(m)
    9
  • Surface
    Road

Notes & Comments

7 comments
Not enough time for 12 miles so I decided to have another go at the virtual mile. After the mile attempt I decided to do a couple more at tempo pace to get the miles in before 11am and then decided to do an extra mile at pace.

1) 1mi - 9:08(9:08/mi) 133/146bpm [1215b/mi] 72cal 191/W 6.56/8.31mph
2) 1mi - 9:17(9:17/mi) 137/144bpm [1271b/mi] 74cal 192/W 6.46/6.95mph
3) 1mi - 6:48(6:48/mi) 169/180bpm [1150b/mi] 78cal 253/W 8.81/9.09mph
4) 1mi - 9:09(9:09/mi) 149/180bpm [1364b/mi] 76cal 198/W 6.56/9.09mph
5) 1mi - 7:59(7:59/mi) 156/166bpm [1246b/mi] 76cal 222/W 7.51/7.85mph
6) 1mi - 9:15(9:15/mi) 142/158bpm [1313b/mi] 75cal 193/W 6.48/7.74mph
7) 1mi - 7:55(7:55/mi) 154/159bpm [1219b/mi] 76cal 222/W 7.58/7.93mph
8) 1mi - 9:18(9:18/mi) 143/154bpm [1330b/mi] 78cal 191/W 6.45/7.38mph
9) 1mi - 8:26(8:26/mi) 146/154bpm [1232b/mi] 75cal 205/W 7.12/7.66mph
10) 0.08mi - 40(8:13/mi) 154/156bpm [1266b/mi] 6cal 219/W 7.31/7.58mph
9:08 9:17 6:48 9:09 7:59 9:15 7:55 9:18 8:26 40
3M
Cool! Fetch VM in mile 3?
Ness
Well done
Bowman 🇸🇪
👍nice!
Flatlander
Good change of paces.
Fenland Flier
Yes 3M.
Thanks all.
Mark J 🇳🇿
Lovely
Rosehip
nice mile in there :)

Pace

6% 70% 15% 9% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 1:11 1:11 9:24 109 96-118 1025 172 170-174 192 58-204 7/1
0.25 2:19 1:09 9:11 131 114-144 1203 173 172-174 198 194-201 1/1
0.38 3:29 1:09 9:15 143 139-146 1323 172 170-174 195 190-202 0/0
0.50 4:41 1:12 9:34 135 128-143 1291 172 170-174 178 160-193 1/1
0.63 5:47 1:06 8:49 138 132-144 1216 170 86-176 189 172-245 1/0
0.75 6:56 1:09 9:15 138 128-143 1276 172 170-172 191 185-195 0/0
0.88 7:59 1:03 8:22 137 127-143 1147 172 170-174 194 191-200 0/0
1.00 9:08 1:09 9:12 135 127-143 1243 172 170-172 196 190-202 1/1
1.13 10:17 1:10 9:18 139 134-142 1292 172 172-174 193 189-195 0/0
1.25 11:27 1:09 9:15 137 132-143 1268 174 172-176 196 190-204 1/1
1.38 12:39 1:12 9:35 140 136-144 1342 174 172-176 195 187-208 1/1
1.50 13:48 1:09 9:11 138 133-141 1268 173 172-176 188 183-198 0/0
1.63 14:59 1:11 9:30 133 130-138 1263 172 172-174 188 186-197 1/0
1.75 16:06 1:07 8:58 136 132-142 1219 173 172-174 191 187-202 1/0
1.88 17:15 1:09 9:12 140 135-143 1289 173 170-174 193 189-196 0/0
2.00 18:25 1:09 9:15 136 133-140 1258 172 170-172 191 187-200 1/1
2.13 19:18 53 7:05 142 134-156 1006 182 172-188 225 191-248 1/1
2.25 20:08 51 6:44 169 155-175 1139 189 186-190 254 244-269 1/1
2.38 21:00 52 6:52 172 167-175 1182 189 188-190 256 244-269 1/1
2.50 21:52 52 6:59 172 168-174 1201 189 188-190 255 250-264 2/2
2.63 22:45 53 7:05 170 165-175 1205 190 188-192 247 228-256 2/3
2.75 23:34 49 6:29 175 171-177 1134 190 188-192 257 249-262 0/0
2.88 24:23 50 6:36 175 170-180 1156 188 186-188 264 260-272 0/0
3.00 25:13 49 6:34 179 175-180 1176 187 186-188 264 257-267 0/1
3.13 26:20 1:08 9:01 175 167-180 1578 174 170-188 223 203-267 0/0
3.25 27:30 1:09 9:15 160 148-168 1480 172 170-172 199 191-206 0/0
3.38 28:39 1:09 9:15 144 139-148 1332 171 170-172 192 188-199 0/1
3.50 29:47 1:08 9:05 141 139-144 1280 171 170-172 190 183-196 1/1
3.63 30:56 1:09 9:10 143 140-146 1311 171 170-172 197 190-211 0/0
3.75 32:05 1:09 9:10 142 136-149 1301 171 168-176 194 187-220 0/0
3.88 33:12 1:08 9:02 144 141-147 1300 172 172-174 195 193-197 0/0
4.00 34:22 1:09 9:15 143 138-148 1323 171 170-172 192 187-208 1/0
4.13 35:25 1:03 8:22 146 139-150 1222 173 170-176 201 189-212 2/3
4.25 36:26 1:01 8:11 154 149-158 1260 178 176-180 220 199-248 1/0
4.38 37:26 1:00 8:02 160 157-164 1286 180 178-184 226 211-248 1/1
4.50 38:26 1:00 7:56 159 154-165 1261 182 180-184 227 209-247 1/2
4.63 39:23 58 7:42 158 155-161 1217 183 180-184 230 198-277 1/0
4.75 40:23 1:00 7:58 161 154-166 1282 181 180-184 227 210-249 2/2
4.88 41:23 1:00 7:58 154 152-156 1227 181 180-182 217 209-229 1/2
5.00 42:21 58 7:47 159 155-162 1237 182 180-182 230 222-245 1/0
5.13 43:31 1:10 9:19 148 139-158 1380 173 170-182 204 183-225 1/2
5.25 44:40 1:08 9:07 140 136-142 1277 172 170-172 190 178-195 0/0
5.38 45:47 1:08 9:02 143 140-146 1291 172 170-174 195 191-198 0/0
5.50 46:58 1:11 9:27 142 139-144 1342 171 170-172 192 189-194 1/0
5.63 48:06 1:08 9:01 141 139-144 1271 171 170-172 192 187-200 0/1
5.75 49:17 1:11 9:26 142 139-144 1339 172 170-172 192 187-195 1/0
5.88 50:27 1:10 9:21 139 136-142 1298 171 170-172 189 187-196 0/0
6.00 51:36 1:09 9:15 139 138-140 1286 172 170-172 189 187-192 1/1
6.13 52:35 59 7:54 149 139-155 1176 178 172-182 211 191-230 0/1
6.25 53:34 59 7:49 156 152-159 1220 181 180-182 228 222-244 1/0
6.38 54:35 1:01 8:07 154 151-157 1250 180 178-182 222 219-232 1/0
6.50 55:34 1:00 7:58 155 152-159 1235 181 180-182 222 217-230 0/0
6.63 56:34 1:00 7:58 154 151-157 1227 180 178-182 218 205-223 0/1
6.75 57:31 57 7:36 154 152-157 1169 180 178-180 226 221-238 2/0
6.87 58:30 59 7:52 156 155-157 1228 179 176-180 229 218-242 0/2
7.00 59:31 1:01 8:05 155 152-157 1253 178 176-178 218 216-220 0/0
7.12 1:00:45 1:15 9:57 148 142-154 1473 170 168-176 195 182-218 1/0
7.25 1:01:55 1:09 9:13 144 142-146 1327 171 168-172 184 172-191 0/0
7.37 1:03:02 1:07 8:57 143 141-145 1279 172 172-174 192 187-196 0/0
7.50 1:04:09 1:08 9:02 144 141-146 1300 172 172-174 196 195-198 1/1
7.62 1:05:17 1:08 9:04 142 140-144 1288 171 170-172 195 191-198 0/1
7.75 1:06:27 1:10 9:20 141 140-143 1317 170 170-172 189 187-195 0/1
7.87 1:07:37 1:09 9:14 142 140-144 1311 171 170-172 189 189-191 1/0
8.00 1:08:49 1:13 9:40 141 139-143 1363 170 168-172 186 183-189 1/0
8.12 1:09:55 1:06 8:46 143 139-146 1255 172 170-174 193 184-214 2/1
8.25 1:10:59 1:04 8:35 144 140-147 1236 173 172-174 200 195-203 0/1
8.37 1:12:05 1:05 8:43 146 144-148 1273 172 172-174 201 199-203 0/0
8.50 1:13:09 1:04 8:31 147 146-148 1252 174 172-176 205 204-208 0/0
8.62 1:14:12 1:03 8:23 146 145-148 1224 174 174-176 207 204-210 1/1
8.75 1:15:16 1:05 8:38 145 143-147 1251 175 174-176 204 197-211 0/1
8.87 1:16:17 1:01 8:06 146 144-149 1183 176 174-178 211 205-217 0/0
9.00 1:17:15 58 7:45 151 149-154 1170 178 176-180 221 216-225 0/0
9.08 1:17:56 41 8:26 154 152-156 1299 177 176-178 219 214-230 1/0

Heart

147/180max
  • Show Beats/Mile

Elevation

Asc 9m, Range 9m, Flat prediction 1:17:55
Elevation Graph
No climbs of at least 10 metres detected.

Power

206W (277 max)
Power Graph
Power Bands

Cadence

175 (192 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 175 9.1 1:17:53 8:35
Walk 0.0 86 0 2 8:56
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:37 6:30 53.81% More
800m 3:19 6:40 62.47% More
1km 4:11 6:44 64.55% More
Mile 6:47 6:47 67.54% More
5k 24:54 8:01 62.66% More
5 miles 41:06 8:13 62.00% More
10k 52:15 8:25 60.97% More

Predictions

Dist Time Per Mile WAVA
1M 7:18 7:18 62.74
5km 24:39 7:56 63.30
5M 41:05 8:13 62.02
10km 51:52 8:21 61.43
10M 1:26:25 8:39 61.04
Half 1:55:27 8:49 60.04
20M 3:01:47 9:05 60.42
Mara 4:02:51 9:16 60.31
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