Mon 6th Feb 2017 at 7:00pm by snogard

Run > Intervals
  • Time
    47:23
  • Miles
    2.70
  • Min/mi
    17:33
  • Pacing
    12%
  • WAVA
    32.50
  • Stride(cm)
    57
  • Cals
    351
  • Cadence
    160
  • BPM
    131
  • %MHR
    69.4
  • B/mi
    2302
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

1 comments
intervals with plyometric

Split Summary
===
1) 0.27m - 2:34(9:39/m) 150/160bpm 26cal 6.22/6.47mph
2) 0.02m - 2:45(1:55:44/m) 106/141bpm 15cal 0.52/6.22mph
3) 0.26m - 2:07(8:03/m) 148/172bpm 19cal 7.46/8.06mph
4) 0.07m - 3:48(54:16/m) 111/154bpm 23cal 1.11/6.93mph
5) 0.27m - 2:08(7:54/m) 150/170bpm 18cal 7.6/8.06mph
6) 0.07m - 5:13(1:10:45/m) 112/154bpm 31cal 0.85/7.06mph
7) 0.27m - 2:14(8:20/m) 148/174bpm 23cal 7.2/7.81mph
8) 0.05m - 4:24(1:30:14/m) 110/153bpm 23cal 0.66/6.7mph
9) 0.26m - 2:13(8:24/m) 142/153bpm 21cal 7.14/7.58mph
10) 0.22m - 6:34(30:25/m) 117/153bpm 41cal 1.97/7.06mph
11) 0.26m - 2:20(8:51/m) 142/154bpm 23cal 6.78/7.72mph
12) 0.12m - 4:52(39:14/m) 123/148bpm 34cal 1.53/6.51mph
13) 0.26m - 2:12(8:33/m) 146/157bpm 22cal 7.01/7.41mph
14) 0.02m - 1:25(1:08:01/m) 125/154bpm 10cal 0.88/6.59mph
15) 0.28m - 2:35(9:23/m) 134/146bpm 22cal 6.39/6.74mph
2:34 2:45 2:07 3:48 2:08 5:13 2:14 4:24 2:13 6:34 2:20 4:52 2:12 1:25 2:35
Autumnleaves
Good session :)

Pace

32% 2% 5% 61%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 37 37 9:50 148 145-152 1456 167 164-170 1/0
0.13 1:12 35 9:19 156 149-160 1453 165 164-166 0/1
0.19 1:48 36 9:37 152 148-155 1461 166 166-168 2/1
0.25 2:24 36 9:35 146 144-150 1400 166 166-166 0/1
0.31 5:28 3:04 49:05 115 95-142 5644 153 122-178 0/0
0.38 5:56 28 7:30 133 118-148 997 182 180-184 0/0
0.44 6:25 29 7:47 162 151-172 1261 176 174-178 0/2
0.50 6:57 31 8:22 161 156-166 1346 174 172-176 2/0
0.56 7:34 37 9:54 156 148-163 1543 172 170-172 0/1
0.63 11:12 3:39 58:18 114 92-146 6646 129 112-170 0/0
0.69 11:43 31 8:17 132 113-152 1094 179 178-180 1/0
0.75 12:11 28 7:23 156 152-162 1152 177 176-178 0/1
0.81 12:40 29 7:44 165 160-170 1277 177 176-178 1/1
0.88 13:11 31 8:22 156 155-158 1305 175 174-176 0/1
0.94 15:55 2:43 43:33 125 95-155 5444 133 122-176 0/0
1.00 18:42 2:48 44:44 108 94-122 4832 151 122-180 1/0
1.06 19:18 35 9:22 144 120-161 1348 179 178-180 1/0
1.13 19:50 32 8:35 164 153-174 1407 176 174-178 0/2
1.19 20:22 32 8:32 162 154-174 1382 173 172-174 1/0
1.25 21:21 59 15:49 146 130-159 2309 164 122-174 0/1
1.31 25:24 4:03 1:04:55 110 93-127 7140 141 122-176 1/0
1.38 25:55 31 8:14 135 126-144 1112 172 172-174 1/0
1.44 26:27 32 8:30 148 145-151 1257 172 170-174 0/2
1.50 27:00 32 8:37 152 151-152 1310 172 170-172 1/0
1.56 27:46 46 12:22 147 136-153 1817 165 122-174 0/1
1.63 30:33 2:47 44:33 109 93-136 4857 133 122-168 0/0
1.69 31:58 1:25 22:39 120 107-131 2719 138 116-210 0/0
1.75 33:05 1:08 18:01 137 128-144 2467 142 122-210 0/1
1.81 34:21 1:15 20:03 118 105-133 2367 166 122-184 1/0
1.88 34:51 30 8:08 142 136-148 1155 177 174-178 0/1
1.94 35:23 32 8:35 152 150-154 1306 176 172-178 1/1
2.00 36:03 40 10:33 147 146-150 1550 164 122-174 0/0
2.06 37:46 1:43 27:29 128 109-149 3519 151 122-172 0/0
2.13 39:32 1:46 28:14 129 116-141 3641 117 104-124 0/0
2.19 41:25 1:54 30:18 119 106-138 3605 149 112-178 1/0
2.25 41:57 31 8:22 142 135-149 1188 178 178-178 0/0
2.31 42:30 33 8:46 153 150-156 1341 174 172-176 1/1
2.38 43:04 35 9:12 156 155-156 1436 172 170-172 0/0
2.44 44:48 1:44 27:48 128 105-154 3559 141 108-170 0/0
2.50 45:29 40 10:45 122 115-128 1311 164 162-166 1/0
2.56 46:03 34 9:03 134 129-139 1213 166 164-166 0/2
2.63 46:38 35 9:24 142 141-143 1335 165 162-166 2/0
2.69 47:13 35 9:21 145 144-146 1356 165 164-166 0/0
2.70 47:23 10 9:55 145 145-145 1437 166 166-166 0/0

Heart

131/174max
  • Show Beats/Mile

Elevation

Asc 42m, Range 2m, Flat prediction 47:23
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

160 (210 max) Stride Length: 57cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 62.2 173 2.4 29:29 12:04
Walk 25.1 120 0.3 11:53 45:36
Still 12.7 - - 6:01 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:37 54.69% More
800m 5:37 11:18 41.41% More
1km 8:30 13:41 35.54% More
Mile 15:09 15:09 33.69% More

Predictions

Dist Time Per Mile WAVA
1M 15:53 15:53 32.15
5km 55:18 17:48 32.27
5M 1:33:19 18:40 31.27
10km 1:58:32 19:05 30.85
10M 3:20:03 20:00 30.19
Half 4:29:14 20:33 29.34
20M 7:08:48 21:26 29.07
Mara 9:37:06 22:02 28.67

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