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Wed 22nd Apr 2020 at 7:00pm by tipsku

Run > Race Pace
  • Time
    34:15
  • Miles
    3.82
  • Min/mi
    8:58
  • Pacing
    87%
  • WAVA
    52.20
  • Stride(cm)
    102
  • Cals
    286
  • Cadence
    175
  • BPM
    157
  • %MHR
    85.3
  • B/mi
    1408
  • Asc(m)
    79
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Shrieking Shack 6k run on Earth Day
After the easy run earlier, I did a mixed pace interval run, starting with 4 minutes easy, then 4 minutes marathon pace, short recovery, then 4 minutes HM pace, recovery, hill sprint out of Steinenbach, recovery, 4 minutes marathon pace, recovery, 4 minutes half/10k pace, recovery and cool down. Felt good!
And I'm planting trees with it!

Split Summary
===
1) 0.62m - 5:59(9:37/m) 143/155bpm 44cal 6.24/7.06mph
2) 0.62m - 5:12(8:23/m) 156/170bpm 43cal 7.16/8.31mph
3) 0.62m - 5:11(8:21/m) 163/172bpm 45cal 7.18/8.41mph
4) 0.62m - 5:58(9:36/m) 161/178bpm 51cal 6.25/7.91mph
5) 0.62m - 5:19(8:33/m) 167/176bpm 47cal 7.01/8.29mph
6) 0.62m - 5:43(9:11/m) 161/177bpm 49cal 6.53/7.95mph
7) 0.1m - 53(9:11/m) 157/161bpm 7cal 6.54/6.93mph
5:59 5:12 5:11 5:58 5:19 5:43 53

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:15 1:15 9:57 106 67-143 1056 171 154-176 2/1
0.25 2:31 1:17 10:12 149 146-151 1520 171 170-176 9/0
0.38 3:50 1:19 10:29 151 149-152 1582 173 166-176 7/1
0.50 4:55 1:05 8:40 151 148-154 1308 177 176-180 2/1
0.63 6:00 1:05 8:44 152 150-154 1327 178 176-184 1/2
0.75 7:03 1:03 8:23 153 150-157 1283 179 176-182 2/2
0.88 8:08 1:05 8:39 155 153-158 1340 177 174-180 1/2
1.00 9:16 1:08 9:07 156 153-158 1422 178 176-180 2/2
1.13 10:17 1:01 8:07 156 150-165 1267 180 176-186 2/2
1.25 11:14 57 7:34 167 166-170 1264 182 180-184 2/2
1.38 12:10 56 7:28 167 166-169 1247 182 180-184 1/2
1.50 13:07 57 7:38 169 166-171 1289 181 180-182 2/3
1.63 14:12 1:05 8:41 169 166-172 1467 180 176-182 2/1
1.75 15:22 1:10 9:16 159 157-164 1475 178 176-180 0/6
1.88 16:29 1:07 8:55 151 148-155 1347 179 178-182 1/3
2.00 17:45 1:16 10:07 156 153-160 1578 176 172-182 3/3
2.13 18:45 1:00 8:03 169 157-176 1360 183 178-186 8/1
2.25 20:14 1:29 11:52 162 148-177 1921 147 128-182 3/0
2.38 21:22 1:08 9:07 157 151-160 1432 182 180-184 1/2
2.50 22:28 1:06 8:46 164 159-168 1439 181 178-182 3/2
2.63 23:38 1:10 9:23 165 162-166 1547 181 180-182 1/2
2.75 24:53 1:15 10:00 161 157-166 1611 177 176-178 1/2
2.88 25:53 1:00 7:59 167 155-175 1334 183 182-186 2/2
3.00 26:49 56 7:26 174 172-175 1292 182 178-186 1/2
3.13 27:47 58 7:45 174 173-176 1349 182 180-184 3/3
3.25 28:47 59 7:55 175 172-177 1386 180 178-184 2/1
3.38 30:15 1:28 11:44 160 151-175 1878 147 132-184 2/1
3.50 31:23 1:08 9:07 157 154-158 1431 182 180-184 1/3
3.63 32:29 1:06 8:50 155 153-157 1370 180 174-184 1/11
3.75 33:34 1:05 8:39 153 149-159 1324 180 178-182 1/5
3.82 34:15 41 9:09 157 155-159 1437 177 164-180 1/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    157 avge / 177 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 3.5% 10:05
    10 3.7% 10:10

  • Cadence Distribution

    175 avge / 186 max Stride Length: 102cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.6 178 3.7 32:24 8:45
    Walk 5.4 133 0.1 1:51 15:08

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:20 46.91% More
    800m 3:48 7:39 50.12% More
    1km 4:54 7:52 50.91% More
    Mile 8:10 8:10 52.43% More
    5k 27:19 8:48 52.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:16 8:16 51.84
    5km 27:31 8:51 52.44
    5M 45:34 9:07 51.85
    10km 57:22 9:14 51.54
    10M 1:34:59 9:30 51.12
    Half 2:06:28 9:39 50.70
    20M 3:18:03 9:54 50.68
    Mara 4:23:41 10:04 50.39

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