Thu 5th Jan 2017 at 2:00pm by hellen

Run > Intervals
  • Time
    25:36
  • Miles
    3.61
  • Min/mi
    7:05
  • Pacing
    88%
  • WAVA
    70.83
  • Stride(cm)
    120
  • Cals
    330
  • Cadence
    188
  • BPM
    177
  • %MHR
    102.9
  • B/mi
    1255
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

6x3min 90s recovery av 6.38mm
===
1) 0m - 3(13:17/m) 120/120bpm 4.52/0.17mph
2) 0.46m - 3:00(6:33/m) 164/193bpm 35cal 9.16/9.48mph
3) 0.17m - 1:30(8:36/m) 176/186bpm 19cal 6.97/8.79mph
4) 0.47m - 3:00(6:26/m) 178/186bpm 38cal 9.33/9.73mph
5) 0.18m - 1:30(8:27/m) 179/187bpm 19cal 7.1/9.54mph
6) 0.44m - 3:00(6:45/m) 183/192bpm 40cal 8.89/9.58mph
7) 0.18m - 1:30(8:25/m) 181/192bpm 19cal 7.13/8.5mph
8) 0.46m - 3:00(6:35/m) 186/196bpm 41cal 9.12/9.33mph
9) 0.18m - 1:30(8:34/m) 178/186bpm 19cal 7/9.14mph
10) 0.44m - 3:00(6:50/m) 183/188bpm 40cal 8.78/9.37mph
11) 0.18m - 1:30(8:34/m) 181/191bpm 20cal 7.01/8.33mph
12) 0.45m - 3:00(6:40/m) 183/192bpm 40cal 9/9.41mph
13) 0.01m - 3(6:13/m) 191/191bpm 9.66/8.54mph
3 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 3

Pace

7% 21% 72%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 24 24 6:28 123 106-142 796 188 120-198 0/0
0.13 48 24 6:23 155 146-164 989 195 194-198 0/1
0.19 1:12 24 6:26 153 150-157 984 195 194-198 0/3
0.25 1:36 24 6:26 159 151-168 1024 197 194-200 0/0
0.31 2:01 25 6:34 184 173-193 1209 195 190-200 0/0
0.38 2:27 26 6:49 182 178-184 1239 191 190-194 1/0
0.44 2:53 26 6:57 183 181-186 1271 192 190-194 2/0
0.50 3:22 30 7:53 181 177-186 1426 181 176-192 1/0
0.56 3:55 33 8:41 177 174-181 1537 177 174-180 0/0
0.63 4:28 33 8:46 171 169-173 1499 178 174-184 1/0
0.69 4:53 26 6:50 168 166-171 1148 186 184-192 0/1
0.75 5:18 25 6:34 175 172-176 1151 184 176-192 0/0
0.81 5:41 23 6:08 179 177-181 1099 188 176-192 0/2
0.88 6:05 24 6:17 180 178-181 1130 188 176-192 0/1
0.94 6:28 23 6:15 181 180-182 1131 186 174-194 0/0
1.00 6:52 24 6:32 180 178-182 1175 192 190-198 0/1
1.06 7:17 25 6:40 182 180-186 1214 191 190-192 2/0
1.13 7:43 25 6:46 182 181-183 1231 194 186-198 2/0
1.19 8:14 31 8:23 181 178-187 1518 180 178-182 0/0
1.25 8:48 34 8:56 180 178-181 1609 179 176-180 0/2
1.31 9:16 28 7:25 172 169-177 1275 184 176-192 2/0
1.38 9:40 24 6:26 176 173-179 1132 191 190-192 0/0
1.44 10:04 25 6:34 180 178-183 1182 194 192-196 0/2
1.50 10:27 23 6:04 182 180-184 1103 196 196-198 0/1
1.56 10:54 27 7:13 183 181-187 1320 195 192-196 0/0
1.63 11:21 27 7:05 189 186-192 1340 191 190-192 0/0
1.69 11:47 27 7:09 190 190-191 1358 192 190-194 1/0
1.75 12:15 27 7:14 190 182-192 1373 188 178-196 2/0
1.81 12:46 32 8:31 179 178-181 1524 177 174-178 0/0
1.88 13:19 33 8:43 179 174-182 1560 178 176-184 0/0
1.94 13:48 29 7:44 186 181-190 1439 184 180-186 0/0
2.00 14:12 24 6:19 194 193-195 1226 194 186-196 0/1
2.06 14:35 23 6:13 185 180-196 1150 196 192-196 0/2
2.13 14:59 24 6:24 183 181-184 1172 195 192-196 0/1
2.19 15:24 25 6:37 182 180-184 1204 193 192-196 0/0
2.25 15:50 26 6:49 185 184-185 1260 188 178-192 0/0
2.31 16:15 25 6:46 186 186-187 1258 192 192-192 3/0
2.38 16:40 25 6:41 186 185-186 1243 194 194-194 1/0
2.44 17:12 32 8:38 179 172-183 1546 176 174-178 0/0
2.50 17:46 33 8:52 176 173-180 1559 176 176-176 0/3
2.56 18:15 29 7:51 175 169-179 1375 183 176-192 3/0
2.63 18:41 25 6:47 177 174-179 1202 196 194-198 0/0
2.69 19:05 24 6:30 182 181-184 1184 198 196-198 0/1
2.75 19:29 24 6:24 184 183-184 1177 197 194-198 0/3
2.81 19:54 25 6:38 184 180-187 1220 187 174-196 0/0
2.88 20:20 27 7:07 187 186-187 1330 191 190-192 0/0
2.94 20:47 27 7:10 185 184-186 1325 190 186-192 1/0
3.00 21:16 29 7:47 188 185-191 1464 184 178-190 2/0
3.06 21:48 32 8:30 182 181-183 1547 176 174-178 1/0
3.13 22:22 34 9:03 177 175-179 1601 176 176-178 0/0
3.19 22:49 27 7:05 178 174-185 1261 186 174-192 0/0
3.25 23:14 25 6:39 178 177-179 1184 192 190-196 0/1
3.31 23:37 24 6:18 181 180-183 1139 197 196-200 0/2
3.38 24:01 23 6:15 182 181-183 1138 198 196-198 0/1
3.44 24:25 24 6:29 186 184-187 1205 194 192-196 0/0
3.50 24:51 26 6:53 187 185-190 1288 191 190-192 0/0
3.56 25:18 27 7:14 186 181-188 1346 190 186-192 2/0
3.60 25:34 16 7:02 189 184-191 1330 189 186-192 1/0

Heart

177/196max
  • Show Beats/Mile

Elevation

Asc 42m, Range 6m, Flat prediction 25:36
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

188 (200 max) Stride Length: 120cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 188 3.6 25:31 7:06
Walk 0.2 120 0 3 8:34

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:34 6:17 58.48% More
800m 3:13 6:28 62.50% More
1km 4:16 6:51 61.46% More
Mile 6:51 6:51 64.99% More
5k 22:11 7:09 70.07% More

Predictions

Dist Time Per Mile WAVA
1M 6:09 6:09 72.36
5km 21:40 6:58 71.76
5M 36:45 7:21 69.04
10km 46:47 7:32 67.89
10M 1:19:20 7:56 65.81
Half 1:47:04 8:10 63.61
20M 2:51:16 8:34 62.40
Mara 3:51:08 8:49 61.13
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