Thu 20th Nov 2014 at 6:00pm by Nellers

Run > Intervals
  • Good
  • cold
  • Time
    59:47
  • Miles
    5.30
  • Min/mi
    11:17
  • Pacing
    40%
  • WAVA
    40.24
  • Cals
    604
  • BPM
    157
  • %MHR
    86.5
  • B/mi
    1766
  • Asc(m)
    42
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Warm-up including some 15 stride efforts, then 4 x 400m flat out with long recovery trying to hit sub-6 pace on each. Close but no cigar.

Split Summary
===
1) 1m - 9:51(9:51/m) 195/234bpm 119cal
2) 1m - 11:30(11:30/m) 143/168bpm 116cal
3) 0.11m - 2:14(20:30/m) 120/135bpm 15cal
4) 0.26m - 1:21(5:10/m) 166/185bpm 28cal
5) 0.29m - 4:59(17:20/m) 145/185bpm 32cal
6) 0.26m - 1:28(5:39/m) 171/183bpm 28cal
7) 0.28m - 5:18(18:57/m) 142/182bpm 30cal
8) 0.26m - 1:27(5:37/m) 168/183bpm 29cal
9) 0.31m - 5:14(16:59/m) 143/183bpm 29cal
10) 0.26m - 1:33(5:53/m) 168/182bpm 28cal
11) 1m - 11:57(11:57/m) 143/182bpm 117cal
12) 0.27m - 2:54(10:41/m) 139/143bpm 33cal
9:51 11:30 2:14 1:21 4:59 1:28 5:18 1:27 5:14 1:33 11:57 2:54
Pin Map
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0mi in 0

Pace

29% 10% 25% 11% 5% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.06 36 36 9:42 108 50-156 1047 0/0
0.13 1:13 36 9:41 172 155-192 1665 0/0
0.19 1:49 37 9:49 195 188-202 1914 0/0
0.25 2:26 36 9:37 210 203-223 2020 1/0
0.31 3:04 38 10:16 229 224-234 2351 1/0
0.38 3:41 37 9:51 219 217-222 2158 1/0
0.44 4:18 37 9:54 214 207-221 2118 2/0
0.50 4:57 39 10:27 203 197-218 2120 3/0
0.56 5:35 38 10:02 208 204-209 2087 1/0
0.63 6:12 37 9:49 219 207-229 2151 0/0
0.69 6:50 38 10:11 215 208-223 2191 2/0
0.75 7:26 36 9:33 217 211-221 2072 1/0
0.81 8:00 34 9:01 193 181-212 1741 0/1
0.88 8:34 35 9:12 177 175-178 1629 0/1
0.94 9:12 38 10:06 175 173-177 1769 1/0
1.00 9:51 39 10:26 163 157-168 1701 1/0
1.06 10:31 40 10:34 150 142-161 1586 1/0
1.13 11:08 37 9:48 143 142-144 1401 0/0
1.19 11:40 33 8:45 143 137-146 1250 0/2
1.25 12:18 38 10:02 133 133-134 1335 0/2
1.31 12:53 35 9:19 137 136-138 1276 0/3
1.38 13:30 37 9:57 140 137-143 1393 0/1
1.44 14:09 39 10:18 144 142-146 1483 1/0
1.50 14:42 33 8:48 144 143-147 1267 0/0
1.56 15:09 27 7:16 160 151-163 1164 0/0
1.63 15:41 32 8:27 165 162-167 1394 0/1
1.69 16:09 28 7:33 161 159-165 1215 0/1
1.75 16:43 34 9:02 158 154-163 1427 0/0
1.81 17:11 28 7:34 160 156-163 1211 0/0
1.88 17:41 30 7:55 156 153-161 1235 0/0
1.94 18:22 41 10:48 156 153-160 1685 0/1
2.00 21:52 3:31 56:12 128 114-150 7194 0/0
2.06 23:37 1:45 28:01 123 111-147 3445 1/0
2.13 24:07 30 7:59 165 153-177 1318 1/0
2.19 24:27 19 5:10 180 178-183 929 1/0
2.25 24:46 20 5:17 184 183-184 973 0/0
2.31 25:35 48 12:55 176 160-185 2273 0/1
2.38 26:20 45 11:57 157 154-159 1875 0/0
2.44 27:05 45 11:58 150 148-154 1794 1/0
2.50 27:50 45 12:01 144 142-147 1731 0/1
2.56 29:42 1:53 30:01 132 118-143 3963 0/0
2.63 30:11 28 7:35 151 138-167 1146 1/0
2.69 30:33 22 5:55 175 170-178 1036 0/0
2.75 30:53 20 5:21 181 179-182 969 0/0
2.81 31:16 23 6:13 182 182-183 1132 0/0
2.88 32:21 1:05 17:17 167 147-182 2887 0/0
2.94 33:08 47 12:28 146 144-147 1820 0/0
3.00 33:53 45 12:05 142 140-144 1715 0/0
3.06 34:41 48 12:44 138 138-139 1758 0/0
3.13 36:36 1:55 30:38 130 121-141 3982 0/1
3.19 37:06 30 8:01 160 144-172 1282 1/0
3.25 37:28 23 6:02 176 173-178 1062 1/0
3.31 37:50 21 5:40 180 178-181 1019 0/1
3.38 38:25 35 9:25 181 175-183 1703 0/0
3.44 39:27 1:02 16:32 152 143-170 2513 1/0
3.50 40:16 50 13:12 144 142-147 1901 0/0
3.56 41:05 48 12:55 139 136-141 1796 0/0
3.63 41:57 52 13:52 136 134-137 1886 0/1
3.69 43:14 1:17 20:30 130 126-151 2665 1/0
3.75 43:45 31 8:15 163 156-170 1344 0/0
3.81 44:08 24 6:20 174 171-177 1101 0/0
3.88 44:30 22 5:46 179 178-180 1032 0/0
3.94 45:38 1:08 18:16 169 150-182 3086 0/1
4.00 46:20 41 11:03 142 141-145 1568 0/1
4.06 47:00 40 10:34 143 142-145 1511 0/0
4.13 47:39 39 10:24 142 141-143 1477 0/1
4.19 48:21 43 11:27 141 138-143 1614 0/1
4.25 49:02 41 10:52 141 139-141 1532 0/0
4.31 49:43 41 10:52 143 142-143 1553 0/0
4.38 50:30 47 12:27 143 142-144 1781 0/0
4.44 51:12 42 11:18 142 140-145 1604 1/0
4.50 51:56 44 11:38 142 141-143 1652 1/0
4.56 52:42 47 12:26 141 140-142 1753 0/0
4.62 53:27 45 11:53 142 141-142 1687 1/0
4.69 54:13 46 12:15 142 140-143 1739 1/0
4.75 54:56 43 11:29 139 138-140 1597 0/0
4.81 55:38 42 11:11 140 138-141 1566 0/0
4.87 56:17 40 10:34 138 137-139 1458 0/1
4.94 56:51 33 8:54 135 133-137 1202 0/3
5.00 57:29 38 10:12 135 133-136 1376 0/2
5.06 58:08 39 10:25 139 136-141 1448 0/1
5.12 58:49 41 10:58 141 140-142 1546 1/0
5.18 59:30 41 11:35 143 142-143 1656 2/0

Heart

157/234max
  • Show Beats/Mile

Elevation

Asc 42m, Range 24m, Flat prediction 1:00:54
Elevation Graph
Biggest Climbs (m) Min/mi
17 1.5% 9:54
See your biggest climbs

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:14 4:57 64.36% More
800m 4:08 8:19 44.51% More
1km 5:20 8:36 44.95% More
Mile 9:07 9:07 45.01% More
5k 35:13 11:20 39.60% More
5 miles 57:27 11:29 39.45% More

Predictions

Dist Time Per Mile WAVA
1M 9:13 9:13 44.49
5km 32:51 10:34 42.44
5M 56:00 11:12 40.47
10km 1:11:27 11:30 39.58
10M 2:01:50 12:11 38.33
Half 2:44:55 12:35 37.16
20M 4:25:04 13:15 36.63
Mara 5:58:48 13:42 36.08
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