Tue 23rd Apr 2024 at 7:44pm by CT

Run > Intervals
  • windy
  • cold
  • Time
    1:00:12
  • Miles
    7.16
  • Min/mi
    8:24
  • Pacing
    94.7%
  • WAVA
    72.39
  • Stride(cm)
    109
  • Cals
    734
  • Cadence
    175
  • Asc(m)
    215
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Rainham Roads loop - BP intervals

Cold & windy - tiny bit of rain at the start. Fed up with this cold weather now. Didn’t feel like going out but it went fairly well.

5 mins WU; 2 mins (8:31); 3 mins (8:07); 5 mins (8:11); 3 mins (7:58); 2 mins (7:42); 5 mins (8:22); 3 mins (8:03); 2 mins (8:08); 4 x 75 secs (7:48/7:41/7:59/7:52); easy.

1) 0.55mi - 5:00(9:07/mi) 56cal 6.58/6.82mph
2) 0.24mi - 2:04(8:31/mi) 24cal 7.04/7.01mph
3) 0.17mi - 1:28(8:48/mi) 17cal 6.81/7.03mph
4) 0.38mi - 3:04(8:07/mi) 39cal 7.4/7.89mph
5) 0.17mi - 1:24(8:26/mi) 17cal 7.12/7.51mph
6) 0.62mi - 5:04(8:11/mi) 64cal 7.34/7.56mph
7) 0.23mi - 1:56(8:26/mi) 24cal 7.11/7.33mph
8) 0.39mi - 3:07(7:58/mi) 41cal 7.53/7.7mph
9) 0.16mi - 1:24(8:33/mi) 17cal 7.02/7.51mph
10) 0.27mi - 2:06(7:42/mi) 27cal 7.79/7.93mph
11) 0.17mi - 1:24(8:24/mi) 18cal 7.14/7.78mph
12) 0.61mi - 5:06(8:22/mi) 63cal 7.18/7.45mph
13) 0.22mi - 1:54(8:42/mi) 22cal 6.9/7.08mph
14) 0.38mi - 3:05(8:03/mi) 39cal 7.46/7.58mph
15) 0.16mi - 1:26(8:56/mi) 17cal 6.72/7.56mph
16) 0.25mi - 2:04(8:08/mi) 25cal 7.38/7.49mph
17) 0.16mi - 1:25(8:56/mi) 17cal 6.72/7.49mph
18) 0.17mi - 1:19(7:48/mi) 16cal 7.69/7.64mph
19) 0.16mi - 1:26(8:44/mi) 18cal 6.86/7.68mph
20) 0.19mi - 1:27(7:41/mi) 18cal 7.81/7.66mph
21) 0.14mi - 1:20(9:15/mi) 16cal 6.48/7.68mph
22) 0.16mi - 1:19(7:59/mi) 16cal 7.52/7.47mph
23) 0.16mi - 1:25(8:59/mi) 16cal 6.68/7.45mph
24) 0.17mi - 1:21(7:52/mi) 16cal 7.62/7.47mph
25) 0.87mi - 7:35(8:40/mi) 91cal 6.92/7.49mph
5:00 2:04 1:28 3:04 1:24 5:04 1:56 3:07 1:24 2:06 1:24 5:06 1:54 3:05 1:26 2:04 1:25 1:19 1:26 1:27 1:20 1:19 1:25 1:21 7:35

Pace

2% 55% 43%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:06 1:06 8:49 175 172-178 17/1
0.25 2:17 1:11 9:28 173 172-176 12/2
0.38 3:24 1:07 8:56 173 168-176 1/11
0.50 4:33 1:09 9:11 172 172-174 3/8
0.63 5:38 1:05 8:40 174 172-176 6/7
0.75 6:43 1:04 8:36 176 172-178 3/4
0.88 7:48 1:05 8:40 172 170-176 3/13
1.00 8:52 1:05 8:36 174 174-176 5/1
1.13 9:53 1:01 8:09 176 176-180 12/6
1.25 10:53 1:00 7:59 177 176-178 2/9
1.38 11:55 1:02 8:17 177 172-180 2/4
1.50 12:59 1:03 8:26 173 172-174 2/1
1.63 14:01 1:02 8:19 176 174-178 3/6
1.75 15:01 1:00 7:57 176 176-178 9/0
1.88 16:01 1:00 8:00 177 176-180 4/8
2.00 17:03 1:02 8:19 176 174-178 0/4
2.13 18:05 1:02 8:19 176 174-178 5/2
2.25 19:09 1:04 8:33 173 172-176 4/1
2.38 20:10 1:01 8:08 176 172-180 4/6
2.50 21:09 59 7:49 177 176-178 2/2
2.63 22:08 59 7:55 176 174-178 3/1
2.75 23:11 1:02 8:20 175 168-178 3/5
2.88 24:15 1:05 8:36 174 174-174 4/2
3.00 25:13 57 7:39 176 174-178 2/5
3.13 26:12 59 7:52 178 176-180 6/4
3.25 27:13 1:01 8:08 175 172-180 1/5
3.38 28:15 1:02 8:19 174 172-178 1/4
3.50 29:16 1:01 8:11 177 176-178 5/1
3.63 30:22 1:05 8:43 175 172-176 9/0
3.75 31:25 1:03 8:23 176 174-176 4/2
3.88 32:26 1:01 8:08 176 174-176 2/6
4.00 33:31 1:05 8:43 175 170-178 2/10
4.13 34:34 1:03 8:27 174 172-176 4/0
4.25 35:38 1:03 8:25 176 174-178 7/0
4.38 36:39 1:02 8:15 176 174-178 1/7
4.50 37:37 58 7:43 176 176-178 5/3
4.63 38:43 1:06 8:46 175 172-178 6/8
4.75 39:47 1:03 8:28 176 172-180 3/11
4.88 40:48 1:01 8:11 178 176-180 5/5
5.00 41:52 1:04 8:32 176 172-178 6/9
5.13 42:57 1:06 8:45 174 172-176 8/2
5.25 43:56 59 7:50 177 174-180 7/3
5.38 44:59 1:03 8:20 175 172-178 4/2
5.50 46:01 1:02 8:19 176 174-182 2/7
5.63 46:59 58 7:47 178 176-178 6/6
5.75 48:07 1:07 8:58 174 170-182 2/3
5.88 49:09 1:03 8:21 177 172-182 7/0
6.00 50:13 1:03 8:27 177 170-180 1/2
6.13 51:19 1:06 8:50 174 172-178 5/4
6.25 52:18 1:00 7:57 178 178-180 2/2
6.38 53:22 1:04 8:32 175 172-182 5/5
6.50 54:26 1:04 8:32 174 172-176 3/3
6.63 55:31 1:04 8:35 176 174-180 5/9
6.75 56:34 1:03 8:26 175 174-178 2/4
6.87 57:40 1:06 8:50 175 174-176 8/2
7.00 58:46 1:06 8:50 175 174-176 2/3
7.12 59:52 1:05 8:41 176 174-178 1/5
7.16 1:00:12 20 9:13 175 172-178 2/0

Elevation

Asc 215m, Range 32m, Flat prediction 1:00:04
Elevation Graph
Biggest Climbs (m) Min/mi
17 7.2% 8:51
14 6.3% 8:21
13 3.1% 8:24
12 5.4% 8:52
12 10.3% 9:42
12 7.2% 8:03
See your biggest climbs

Cadence

175 (182 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 175 7.2 1:00:12 8:24
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:40 55.27% More
800m 3:58 7:58 60.43% More
1km 4:59 8:01 62.37% More
Mile 8:03 8:03 64.98% More
5k 25:32 8:13 71.57% More
5 miles 41:18 8:16 72.40% More
10k 51:41 8:19 72.52% More

Predictions

Dist Time Per Mile WAVA
1M 7:28 7:28 70.04
5km 24:51 8:00 73.53
5M 41:09 8:14 72.67
10km 51:48 8:20 72.36
10M 1:25:47 8:35 72.22
Half 1:54:12 8:43 70.98
20M 2:58:51 8:57 71.61
Mara 3:58:07 9:05 71.43
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