Tue 17th Mar 2015 at 12:00pm by hellen

Run > Intervals
  • Time
    33:21
  • Miles
    4.70
  • Min/mi
    7:06
  • Pacing
    90%
  • WAVA
    70.28
  • Stride(cm)
    116
  • Cals
    332
  • Cadence
    196
  • BPM
    169
  • %MHR
    98.2
  • B/mi
    1199
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

4x1mile 2 min av 6.49 (1st rep missing)
===
1) 0m - 1(/m)
2) 0.23m - 2:00(8:51/m) 161/176bpm 24cal 3.03/3.94/hr
3) 1m - 6:43(6:43/m) 171/176bpm 85cal 3.99/4.2/hr
4) 0.23m - 2:00(8:41/m) 161/175bpm 24cal 3.09/4.02/hr
5) 1m - 6:54(6:54/m) 174/180bpm 90cal 3.89/4.1/hr
6) 0.22m - 2:00(8:55/m) 165/180bpm 24cal 3.01/3.9/hr
7) 1m - 6:44(6:44/m) 174/179bpm 85cal 3.98/4.25/hr
8) 0.01m - 3(5:44/m) 177/177bpm 4.68/4.02/hr
1 2:00 6:43 2:00 6:54 2:00 6:44 3

Pace

8% 8% 84%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 26 26 7:03 127 102-153 896 195 160-204 2/0
0.13 52 26 6:56 160 156-163 1111 201 200-202 1/0
0.19 1:19 26 6:59 167 165-169 1165 200 198-200 0/0
0.25 1:45 27 7:06 169 169-170 1200 199 198-200 1/0
0.31 2:11 26 6:53 168 168-169 1158 197 196-198 0/1
0.38 2:37 25 6:48 168 167-169 1141 198 198-198 0/0
0.44 3:02 26 6:49 165 164-166 1126 198 198-198 2/0
0.50 3:27 25 6:43 168 167-168 1129 200 198-200 0/1
0.56 3:53 26 6:50 167 167-168 1142 200 200-200 1/0
0.63 4:20 27 7:08 169 168-170 1206 200 198-200 0/0
0.69 4:48 28 7:24 171 170-172 1267 197 196-198 1/0
0.75 5:15 27 7:19 172 171-173 1259 198 198-200 1/0
0.81 5:41 26 6:48 174 174-175 1184 200 200-200 1/0
0.88 6:06 25 6:44 174 174-174 1171 200 200-202 0/0
0.94 6:32 26 6:57 175 174-175 1218 201 198-202 1/0
1.00 6:57 25 6:47 176 175-176 1193 200 190-202 0/0
1.06 7:31 34 8:56 171 167-174 1528 185 184-186 0/0
1.13 8:03 32 8:38 160 157-164 1380 184 182-184 1/0
1.19 8:37 34 8:58 153 150-156 1371 183 180-184 1/1
1.25 9:07 30 8:01 151 149-154 1211 187 184-194 0/1
1.31 9:33 26 6:53 160 155-165 1102 196 194-198 0/0
1.38 9:57 24 6:24 168 166-170 1076 197 196-200 0/1
1.44 10:21 24 6:27 170 169-170 1095 199 198-200 0/1
1.50 10:45 24 6:27 171 170-172 1103 198 198-200 0/0
1.56 11:10 25 6:39 172 172-173 1143 198 198-200 0/1
1.63 11:35 25 6:34 172 171-172 1130 199 198-200 0/2
1.69 11:59 24 6:26 171 170-172 1100 200 200-200 0/1
1.75 12:23 25 6:33 171 170-171 1119 199 198-200 0/1
1.81 12:50 27 7:04 173 172-173 1223 198 196-198 0/1
1.88 13:17 27 7:11 174 173-175 1250 197 194-198 1/0
1.94 13:43 27 7:07 175 174-175 1247 197 196-198 0/2
2.00 14:10 27 7:07 175 175-176 1245 196 196-196 0/0
2.06 14:36 26 6:51 174 174-175 1193 197 196-198 1/0
2.13 15:00 25 6:33 174 174-175 1139 198 198-200 0/1
2.19 15:25 25 6:40 174 174-175 1159 199 198-200 0/0
2.25 15:52 26 6:59 175 174-175 1222 195 184-200 0/1
2.31 16:23 32 8:26 166 163-172 1400 185 184-186 0/3
2.38 16:55 32 8:27 159 156-163 1343 185 184-186 0/1
2.44 17:31 36 9:31 154 153-156 1466 182 178-184 1/0
2.50 17:58 28 7:24 161 157-166 1191 192 184-198 2/0
2.56 18:25 27 7:05 169 167-170 1197 196 196-198 1/0
2.63 18:50 26 6:51 174 172-175 1190 197 196-198 0/0
2.69 19:17 26 7:00 174 173-174 1218 196 196-196 1/0
2.75 19:43 27 7:08 174 173-175 1240 196 194-198 0/2
2.81 20:09 26 6:51 173 172-173 1186 195 194-196 0/0
2.88 20:35 26 6:51 173 173-173 1184 196 194-198 1/1
2.94 21:00 25 6:36 173 172-174 1141 198 198-198 0/0
3.00 21:24 24 6:30 174 173-175 1130 198 192-200 0/1
3.06 21:49 25 6:42 174 172-174 1165 200 198-202 1/0
3.13 22:15 26 7:03 176 175-176 1241 198 198-200 0/0
3.19 22:42 27 7:11 178 176-179 1277 196 194-198 2/0
3.25 23:09 27 7:06 178 178-178 1263 195 194-196 1/0
3.31 23:35 26 6:55 178 177-179 1232 198 196-198 0/0
3.38 24:01 26 7:01 178 177-178 1248 198 198-198 0/0
3.44 24:27 26 6:51 179 178-180 1227 198 198-198 1/0
3.50 24:58 31 8:24 177 171-179 1487 187 182-198 0/0
3.56 25:33 35 9:17 167 162-171 1550 182 182-184 1/0
3.63 26:06 33 8:47 161 158-162 1414 183 182-184 1/1
3.69 26:37 31 8:17 156 155-157 1291 185 182-192 0/1
3.75 27:03 26 6:53 163 159-167 1123 196 194-196 0/0
3.81 27:28 25 6:33 169 168-171 1107 196 196-198 0/1
3.88 27:52 25 6:38 171 171-172 1133 196 196-198 0/1
3.94 28:18 25 6:42 173 172-174 1160 196 196-196 0/0
4.00 28:42 24 6:29 173 173-174 1123 196 196-196 0/1
4.06 29:06 24 6:28 174 174-175 1125 198 196-200 0/2
4.13 29:30 24 6:22 174 173-174 1107 198 198-200 0/0
4.19 29:54 24 6:18 173 173-174 1090 198 196-198 0/1
4.25 30:21 27 7:15 174 174-175 1263 197 196-198 0/1
4.31 30:49 28 7:28 176 175-176 1315 195 194-196 1/0
4.38 31:15 26 7:00 177 176-177 1238 196 196-196 1/1
4.44 31:42 27 7:08 177 177-177 1262 197 196-198 0/0
4.50 32:07 25 6:36 177 176-178 1168 198 196-200 2/0
4.56 32:31 25 6:38 176 175-177 1167 200 200-200 0/1
4.62 32:56 25 6:32 177 177-177 1157 202 200-202 0/0
4.69 33:21 25 6:43 176 176-178 1183 199 198-200 0/1

Heart

169/180max
  • Show Beats/Mile

Elevation

Asc 42m, Range 15m, Flat prediction 33:21
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

196 (204 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 195 4.7 33:21 7:07
Walk 0.0 0 0 0 NAN:00:00

Predictions

Dist Time Per Mile WAVA
1M 5:59 5:59 73.29
5km 21:04 6:47 72.73
5M 35:43 7:09 69.98
10km 45:28 7:19 68.81
10M 1:17:07 7:43 66.66
Half 1:44:04 7:57 64.42
20M 2:46:28 8:19 63.18
Mara 3:44:39 8:34 61.89
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