Thu 2nd Feb 2017 at 7:00pm by GlennR

Run > Intervals
  • breezy
  • Time
    50:41
  • Miles
    4.55
  • Min/mi
    11:08
  • Pacing
    83%
  • WAVA
    45.64
  • Stride(cm)
    87
  • Cals
    585
  • Cadence
    167
  • BPM
    132
  • %MHR
    76.4
  • B/mi
    1473
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

1 comments
For the first mile and a bit I walked for about 90 seconds, then jogged.

6 x 1/4 mile with two minute walk/jog recoveries.

Jog mile to finish.

Odd intervals were with the wind behind, even in front. Not really evident from the pace though.

Split Summary
===
1) 1.11m - 13:20(11:59/m) 121/133bpm 149cal 5.01/5.51mph
2) 0.25m - 2:16(9:04/m) 141/147bpm 32cal 6.62/6.93mph
3) 0.15m - 2:00(13:04/m) 126/146bpm 23cal 4.59/6.43mph
4) 0.25m - 2:15(8:59/m) 145/152bpm 32cal 6.68/7.49mph
5) 0.16m - 2:00(12:52/m) 128/151bpm 22cal 4.66/6.47mph
6) 0.25m - 2:14(8:57/m) 145/157bpm 31cal 6.71/7.68mph
7) 0.16m - 2:00(12:21/m) 133/153bpm 22cal 4.86/6.59mph
8) 0.25m - 2:13(8:51/m) 149/157bpm 32cal 6.78/7.91mph
9) 0.16m - 2:00(12:38/m) 133/156bpm 22cal 4.75/6.49mph
10) 0.25m - 2:12(8:48/m) 149/156bpm 32cal 6.82/8.37mph
11) 0.15m - 2:00(13:07/m) 133/156bpm 21cal 4.57/6.7mph
12) 0.25m - 2:10(8:42/m) 150/157bpm 31cal 6.9/8.2mph
13) 0.15m - 2:00(13:35/m) 130/158bpm 18cal 4.42/6.64mph
14) 1.01m - 12:01(11:56/m) 131/137bpm 118cal 5.02/5.36mph
13:20 2:16 2:00 2:15 2:00 2:14 2:00 2:13 2:00 2:12 2:00 2:10 2:00 12:01
Dvorak
Hitting a good pace.
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

11% 45% 14% 5% 25%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 1:07 1:07 17:57 88 77-93 1579 115 104-118 0/0
0.13 1:55 48 12:44 98 90-107 1247 145 116-170 0/0
0.19 2:41 46 12:18 118 110-123 1452 167 164-170 0/1
0.25 3:27 46 12:12 123 119-125 1500 165 162-166 0/0
0.31 4:11 44 11:45 123 121-124 1445 166 164-170 0/1
0.38 4:55 44 11:51 123 122-125 1458 167 166-170 0/0
0.44 5:39 44 11:42 123 122-125 1439 167 166-168 0/0
0.50 6:23 43 11:35 124 123-125 1436 168 166-170 0/0
0.56 7:06 43 11:30 125 124-127 1437 169 168-172 0/0
0.63 7:48 43 11:21 129 127-130 1464 170 168-172 0/1
0.69 8:32 44 11:41 129 128-132 1508 169 166-176 1/0
0.75 9:15 42 11:16 128 127-129 1442 168 166-170 0/1
0.81 9:57 42 11:18 127 124-130 1436 170 166-180 0/0
0.88 10:38 41 10:59 131 128-133 1439 170 168-174 0/1
0.94 11:23 45 11:58 127 126-129 1521 166 136-170 1/0
1.00 12:05 42 11:08 127 125-128 1413 170 168-176 0/0
1.06 12:46 41 10:53 129 127-131 1405 171 168-172 0/2
1.13 13:45 59 15:48 129 123-131 2038 163 82-182 0/0
1.19 14:16 31 8:15 134 126-140 1105 182 180-184 1/0
1.25 14:50 34 9:07 144 140-146 1312 182 180-184 1/0
1.31 15:25 36 9:29 146 145-147 1384 180 178-184 0/0
1.38 16:05 39 10:31 145 143-147 1524 167 112-182 0/0
1.44 16:58 53 14:07 127 118-143 1793 138 114-172 0/0
1.50 17:41 43 11:26 121 119-124 1383 171 170-172 0/0
1.56 18:18 37 9:54 128 123-138 1267 176 142-186 1/1
1.63 18:50 32 8:37 143 137-148 1231 184 182-186 0/0
1.69 19:25 35 9:15 149 147-150 1379 182 180-184 0/0
1.75 19:59 35 9:15 150 148-152 1387 181 178-184 0/0
1.81 20:56 56 14:57 139 121-151 2079 130 112-182 0/0
1.88 21:37 42 11:05 122 120-124 1351 171 168-174 0/1
1.94 22:17 40 10:38 124 121-130 1319 172 152-182 0/1
2.00 22:50 33 8:43 137 131-141 1194 182 180-184 1/0
2.06 23:24 34 9:04 145 141-153 1315 182 180-184 1/0
2.13 23:57 33 8:50 151 148-157 1335 182 180-184 0/0
2.19 24:38 41 10:53 152 147-155 1655 163 116-184 0/0
2.25 25:27 50 13:17 132 125-147 1754 143 116-176 0/0
2.31 26:07 40 10:37 128 123-132 1359 174 172-176 0/0
2.38 26:43 36 9:32 134 130-146 1277 178 154-188 1/1
2.44 27:16 33 8:48 147 145-150 1292 185 184-186 0/0
2.50 27:48 32 8:38 152 150-154 1311 183 182-186 0/0
2.56 28:24 35 9:27 155 154-157 1464 181 180-184 0/0
2.63 29:18 54 14:22 144 127-156 2068 134 114-182 0/0
2.69 29:59 42 11:05 127 125-129 1408 172 168-174 0/1
2.75 30:40 41 10:57 130 126-133 1425 173 148-180 0/1
2.81 31:11 31 8:17 142 133-148 1177 184 182-186 1/0
2.88 31:45 34 8:57 150 147-152 1343 183 182-186 1/0
2.94 32:18 33 8:45 152 151-155 1329 183 182-184 0/0
3.00 32:54 36 9:37 154 151-156 1481 176 118-184 0/0
3.06 33:50 56 14:55 137 125-153 2043 138 116-172 0/0
3.13 34:33 43 11:27 126 123-128 1443 172 170-174 0/0
3.19 35:09 37 9:45 132 127-142 1286 179 148-190 0/1
3.25 35:41 32 8:28 148 143-151 1253 186 184-188 0/0
3.31 36:14 33 8:42 153 150-157 1330 186 184-188 0/0
3.38 36:47 34 9:02 156 154-157 1408 182 180-184 0/0
3.44 37:43 56 14:57 145 124-158 2167 127 106-184 0/0
3.50 38:29 46 12:10 121 120-122 1473 161 112-174 0/1
3.56 39:14 44 11:50 126 122-129 1491 172 170-174 0/1
3.63 40:01 48 12:48 130 128-131 1663 171 168-172 1/0
3.69 40:46 45 11:57 130 129-131 1553 170 168-172 0/0
3.75 41:30 44 11:44 130 129-131 1525 170 168-174 0/1
3.81 42:18 48 12:41 129 126-133 1636 162 104-172 1/0
3.88 43:03 45 11:58 130 128-132 1556 170 168-172 1/0
3.94 43:46 43 11:35 131 127-133 1517 170 168-174 0/1
4.00 44:31 45 12:05 132 131-135 1595 169 166-172 1/0
4.06 45:14 42 11:18 130 128-133 1470 170 168-172 0/1
4.13 45:58 44 11:46 132 128-136 1553 169 166-172 1/0
4.19 46:40 42 11:13 131 130-134 1470 172 170-172 0/0
4.25 47:22 42 11:06 134 132-136 1487 172 170-174 0/0
4.31 48:05 43 11:26 134 132-137 1533 171 168-176 0/0
4.38 48:51 46 12:23 133 132-134 1647 169 164-174 1/0
4.44 49:41 50 13:18 130 127-132 1729 167 164-170 0/0
4.50 50:29 48 12:50 129 127-130 1656 167 160-172 0/0
4.55 50:58 29 10:40 128 127-129 1365 168 166-170 0/0

Heart

132/158max
  • Show Beats/Mile

Elevation

Asc 42m, Range 5m, Flat prediction 50:41
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

167 (190 max) Stride Length: 87cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.0 173 4.2 44:50 10:39
Walk 12.0 116 0.3 6:08 18:23

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:39 40.47% More
800m 4:57 9:57 41.83% More
1km 6:04 9:45 44.52% More
Mile 10:00 10:00 45.80% More
5k 33:03 10:38 47.22% More

Predictions

Dist Time Per Mile WAVA
1M 9:26 9:26 48.55
5km 33:12 10:41 46.99
5M 56:16 11:15 45.28
10km 1:11:37 11:32 44.49
10M 2:01:24 12:08 43.45
Half 2:43:48 12:30 42.31
20M 4:21:54 13:06 41.94
Mara 5:53:21 13:29 41.45
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