Thu 29th Dec 2016 at 5:00pm by GlennR

Run > Intervals
  • cold
  • Time
    38:21
  • Miles
    3.32
  • Min/mi
    11:33
  • Pacing
    70%
  • WAVA
    43.57
  • Stride(cm)
    88
  • Cals
    413
  • Cadence
    159
  • BPM
    125
  • %MHR
    72
  • B/mi
    1439
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

1 comments
Sharpening short intervals before Ely NYE 10k.

Run-walk warm up, then 6 x 1 min fast with 1 min walk/jog recoveries.

Run-walk to cool down.

Split Summary
===
1) 1.12m - 14:41(13:10/m) 111/127bpm 139cal 4.56/6.72mph
2) 0.12m - 1:00(8:34/m) 129/141bpm 11cal 7/8.43mph
3) 0.08m - 1:00(12:47/m) 130/141bpm 12cal 4.69/6.72mph
4) 0.11m - 1:00(8:46/m) 122/140bpm 8cal 6.85/6.82mph
5) 0.08m - 1:00(12:27/m) 132/141bpm 13cal 4.82/6.07mph
6) 0.12m - 1:00(8:20/m) 140/149bpm 13cal 7.2/6.99mph
7) 0.08m - 1:00(13:15/m) 139/150bpm 13cal 4.53/7.01mph
8) 0.12m - 1:00(8:08/m) 143/149bpm 14cal 7.38/8.08mph
9) 0.08m - 1:00(12:13/m) 138/150bpm 13cal 4.91/7.37mph
10) 0.13m - 1:00(7:51/m) 146/154bpm 14cal 7.64/8.1mph
11) 0.08m - 1:00(12:28/m) 142/154bpm 14cal 4.81/7.37mph
12) 0.13m - 1:00(7:37/m) 148/156bpm 14cal 7.88/7.91mph
13) 0.07m - 1:00(14:09/m) 142/157bpm 14cal 4.24/7.87mph
14) 1.01m - 11:40(11:35/m) 128/138bpm 121cal 5.18/6.68mph
14:41 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 11:40
Dvorak
Looking fine. Good luck tomorrow.
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

19% 37% 16% 13% 15%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 1:12 1:12 19:18 86 72-94 1659 115 76-124 0/0
0.13 2:10 58 15:28 92 89-101 1423 128 116-176 0/0
0.19 2:52 42 11:13 110 102-119 1233 172 170-174 0/1
0.25 3:55 1:03 16:47 110 96-121 1846 128 86-174 0/1
0.31 4:36 41 10:51 105 93-113 1140 165 120-174 1/0
0.38 5:25 49 13:01 118 114-121 1535 148 100-172 0/1
0.44 6:16 51 13:43 102 96-115 1399 137 120-178 0/0
0.50 6:59 43 11:30 114 108-118 1310 173 168-174 0/0
0.56 7:41 42 11:05 121 118-123 1341 172 170-174 0/0
0.63 8:36 55 14:35 115 105-124 1676 133 110-174 0/1
0.69 9:16 40 10:45 115 108-123 1236 174 172-176 1/0
0.75 10:07 51 13:37 123 114-127 1676 145 122-176 0/1
0.81 10:47 40 10:40 120 115-124 1280 175 172-198 1/0
0.88 11:37 50 13:15 122 115-127 1617 144 116-176 0/1
0.94 12:20 44 11:37 118 116-121 1371 171 136-176 0/1
1.00 13:12 52 13:51 118 111-123 1635 146 102-180 1/0
1.06 13:53 41 10:50 119 113-124 1289 175 174-178 0/1
1.13 14:46 53 14:14 118 109-126 1680 135 118-184 0/1
1.19 15:16 30 8:04 126 114-134 1016 187 184-190 1/0
1.25 15:58 41 11:03 139 134-141 1535 162 100-186 1/0
1.31 18:09 2:11 35:01 123 89-136 4307 157 122-186 0/0
1.38 18:40 31 8:18 114 94-130 946 189 184-192 0/0
1.44 19:16 36 9:32 137 130-141 1305 176 102-190 0/0
1.50 20:03 47 12:39 131 125-140 1658 151 122-178 0/0
1.56 20:35 31 8:23 132 125-140 1107 188 178-192 2/0
1.63 21:07 32 8:26 146 141-149 1231 191 186-192 0/0
1.69 21:57 50 13:26 140 131-150 1881 144 120-186 0/1
1.75 22:31 34 8:59 135 130-143 1213 184 160-194 0/0
1.81 23:01 30 8:01 146 143-149 1170 190 188-192 1/0
1.88 23:49 48 12:48 142 131-150 1817 145 118-190 0/1
1.94 24:21 33 8:43 132 129-141 1150 184 176-196 0/1
2.00 24:51 29 7:51 147 141-151 1154 192 190-194 0/0
2.06 25:34 43 11:30 151 144-154 1736 151 106-192 0/0
2.13 26:12 38 10:14 135 133-143 1382 170 120-192 0/0
2.19 26:40 28 7:26 145 137-151 1079 194 194-196 0/1
2.25 27:10 30 7:53 155 151-157 1221 192 166-196 0/0
2.31 28:05 55 14:44 142 131-156 2093 140 118-172 0/1
2.38 28:45 40 10:40 131 130-132 1397 174 170-178 2/0
2.44 29:35 50 13:18 131 124-134 1741 149 114-176 0/0
2.50 30:17 42 11:16 122 119-127 1374 167 122-194 0/1
2.56 31:05 48 12:41 130 124-132 1649 150 120-178 2/0
2.63 31:46 41 11:03 124 122-126 1371 173 122-204 0/0
2.69 32:33 47 12:30 129 126-132 1613 152 120-178 1/1
2.75 33:15 42 11:09 123 121-126 1372 168 120-186 0/1
2.81 34:02 47 12:35 129 126-132 1624 152 120-180 0/0
2.88 34:42 40 10:36 124 122-128 1315 169 120-182 0/0
2.94 35:26 44 11:41 131 128-133 1531 160 118-182 0/0
3.00 36:08 42 11:16 125 124-130 1408 160 120-182 0/0
3.06 36:47 39 10:22 134 126-138 1390 172 124-182 0/0
3.13 37:33 46 12:15 128 125-136 1568 150 118-180 1/0
3.19 38:17 44 11:43 129 126-131 1512 169 120-178 0/1
3.25 39:02 45 12:07 124 121-129 1503 151 120-178 0/0
3.31 39:41 39 10:17 129 125-133 1326 177 176-180 1/0
3.32 39:46 5 11:09 134 133-135 1494 175 172-176 0/0

Heart

125/157max
  • Show Beats/Mile

Elevation

Asc 42m, Range 5m, Flat prediction 38:21
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

159 (204 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 63.7 178 2.6 25:19 9:55
Walk 32.6 120 0.8 12:58 16:52
Still 3.7 - - 1:29 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:17 9:13 38.00% More
800m 4:37 9:17 44.89% More
1km 6:01 9:41 44.87% More
Mile 9:55 9:55 46.16% More
5k 36:29 11:45 42.77% More

Predictions

Dist Time Per Mile WAVA
1M 10:08 10:08 45.19
5km 35:38 11:28 43.79
5M 1:00:24 12:05 42.19
10km 1:16:52 12:22 41.45
10M 2:10:18 13:02 40.48
Half 2:55:48 13:25 39.43
20M 4:41:06 14:03 39.07
Mara 6:19:15 14:29 38.62
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