Tue 6th Jan 2015 at 12:00pm by hellen

Run > Intervals
  • Time
    24:25
  • Miles
    3.22
  • Min/mi
    7:35
  • Pacing
    83%
  • WAVA
    65.06
  • Stride(cm)
    113
  • Cals
    286
  • Cadence
    188
  • BPM
    170
  • %MHR
    98.6
  • B/mi
    1286
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

4x4 min av 6.48mm stupidly windy

Split Summary
===
1) 0.03m - 21(10:22/m) 123/139bpm 1cal 2.59/2.81/hr
2) 0.55m - 4:00(7:14/m) 169/177bpm 47cal 3.71/3.95/hr
3) 0.21m - 2:00(9:19/m) 166/177bpm 23cal 2.88/3.84/hr
4) 0.62m - 4:00(6:25/m) 177/184bpm 49cal 4.18/4.94/hr
5) 0.23m - 2:00(8:40/m) 167/184bpm 23cal 3.09/4.25/hr
6) 0.56m - 4:00(7:07/m) 178/183bpm 49cal 3.77/4.04/hr
7) 0.18m - 2:00(11:07/m) 164/183bpm 22cal 2.41/4.03/hr
8) 0.62m - 4:00(6:29/m) 180/185bpm 49cal 4.13/4.43/hr
9) 0.2m - 2:00(9:54/m) 169/185bpm 23cal 2.71/4.26/hr
10) 0m - 2(9:37/m) 164/164bpm 2.79/3/hr
11) 0m - 2(18:01/m) 164/164bpm 1.49/3.01/hr
21 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 2 2

Pace

4% 2% 19% 17% 58%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 35 35 9:20 132 105-155 1231 182 174-198 2/0
0.13 1:03 28 7:27 161 158-162 1199 196 194-196 0/0
0.19 1:32 29 7:39 167 163-170 1277 196 194-196 1/0
0.25 2:01 30 7:53 170 170-170 1341 193 192-194 0/1
0.31 2:29 28 7:24 171 171-172 1264 195 194-196 0/0
0.38 2:55 26 6:55 173 173-173 1198 199 198-200 0/1
0.44 3:20 26 6:49 173 173-174 1178 199 198-200 1/0
0.50 3:46 26 6:49 174 174-175 1187 198 198-198 0/1
0.56 4:12 26 6:53 175 175-176 1204 200 198-200 1/0
0.63 4:45 33 8:45 175 171-177 1531 192 182-200 0/0
0.69 5:20 35 9:23 168 166-170 1576 182 182-182 1/0
0.75 5:55 35 9:23 163 161-165 1530 182 182-182 2/0
0.81 6:27 32 8:31 159 156-161 1354 186 176-196 0/0
0.88 6:52 25 6:42 168 162-171 1126 198 196-200 0/1
0.94 7:16 24 6:26 173 171-174 1113 200 198-202 0/2
1.00 7:37 21 5:36 177 175-178 991 202 200-202 0/0
1.06 7:58 21 5:35 178 178-179 993 201 200-202 0/1
1.13 8:24 26 6:55 178 178-179 1232 198 196-200 0/1
1.19 8:50 27 7:04 179 178-180 1266 197 196-200 1/0
1.25 9:16 26 6:54 181 180-181 1248 200 198-202 1/2
1.31 9:41 24 6:30 182 181-183 1183 201 200-202 0/0
1.38 10:04 23 6:09 184 183-184 1133 204 202-204 2/0
1.44 10:29 25 6:42 184 182-184 1234 198 180-202 0/1
1.50 11:00 31 8:24 176 171-180 1478 181 180-182 0/1
1.56 11:33 33 8:42 165 161-170 1435 182 182-182 0/1
1.63 12:07 34 9:00 158 156-161 1423 182 180-182 0/3
1.69 12:37 30 7:59 162 156-168 1293 190 178-198 2/0
1.75 13:05 28 7:31 173 169-175 1300 194 190-196 1/0
1.81 13:33 28 7:34 176 175-177 1331 192 192-194 0/0
1.88 14:02 29 7:39 178 178-178 1363 194 192-196 1/0
1.94 14:29 27 7:18 179 179-180 1306 196 196-198 0/2
2.00 14:56 26 7:00 180 180-181 1261 198 198-200 0/0
2.06 15:21 26 6:52 181 180-182 1243 199 198-200 1/1
2.13 15:46 25 6:32 182 182-183 1190 201 200-202 0/1
2.19 16:10 25 6:33 183 182-183 1198 200 196-202 1/0
2.25 16:59 48 12:53 175 161-183 2254 150 122-200 1/0
2.31 17:34 36 9:29 159 158-159 1509 176 142-184 1/0
2.38 18:09 35 9:22 161 158-162 1507 182 180-184 2/0
2.44 18:38 29 7:37 165 163-170 1256 190 180-200 0/1
2.50 19:01 23 6:01 174 171-175 1047 202 200-204 0/1
2.56 19:23 23 6:03 177 176-178 1072 203 202-204 0/0
2.63 19:47 24 6:18 179 178-180 1127 200 196-202 0/2
2.69 20:13 26 6:56 180 180-181 1249 200 198-200 1/0
2.75 20:39 26 7:01 181 181-182 1269 200 200-202 0/1
2.81 21:06 26 7:03 182 181-182 1285 200 200-200 1/0
2.88 21:30 25 6:37 183 182-184 1212 201 200-202 1/0
2.94 21:54 23 6:16 184 184-185 1152 204 202-204 2/0
3.00 22:18 24 6:19 185 184-185 1168 205 204-206 0/1
3.06 23:01 44 11:38 177 165-185 2058 155 118-206 0/0
3.13 23:34 33 8:51 165 165-166 1461 183 182-184 1/0
3.19 24:08 34 8:57 167 165-167 1495 183 182-184 0/2
3.22 24:26 18 9:25 164 164-164 1543 165 156-182 0/0

Heart

170/185max
  • Show Beats/Mile

Elevation

Asc 42m, Range 9m, Flat prediction 24:25
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

188 (206 max) Stride Length: 113cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.7 193 3.2 23:23 7:23
Walk 4.3 138 0.1 1:03 19:13

Predictions

Dist Time Per Mile WAVA
1M 6:40 6:40 65.78
5km 23:28 7:33 65.29
5M 39:48 7:58 62.80
10km 50:39 8:09 61.77
10M 1:25:55 8:36 59.83
Half 1:55:57 8:51 57.82
20M 3:05:27 9:16 56.72
Mara 4:10:17 9:33 55.55
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