Thu 27th Apr 2017 at 8:00am by GlennR

Run > Intervals
  • Time
    51:33
  • Miles
    4.25
  • Min/mi
    12:08
  • Pacing
    74%
  • WAVA
    42.21
  • Stride(cm)
    90
  • Cals
    556
  • Cadence
    148
  • BPM
    125
  • %MHR
    72.1
  • B/mi
    1512
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

2 comments
All based around 00:30/00:30, but took the run sections at pace for the middle two miles.

Split Summary
===
1) 1m - 14:12(14:12/m) 105/117bpm 115cal 4.23/6.39mph
2) 1m - 11:14(11:14/m) 127/141bpm 134cal 5.34/8.37mph
3) 1m - 10:46(10:46/m) 139/149bpm 149cal 5.57/9.29mph
4) 1m - 12:10(12:10/m) 132/145bpm 133cal 4.93/8.06mph
5) 0.25m - 3:11(12:57/m) 125/130bpm 25cal 4.63/5.78mph
14:12 11:14 10:46 12:10 3:11
Dvorak
Nice spot for it. Off to the Antigua Guardia?
Hills of Death (HOD)
I love running on holiday 😀
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

19% 56% 9% 6% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 1:08 1:08 18:00 82 73-91 1477 116 82-164 1/2
0.13 2:02 55 14:32 99 91-104 1439 139 112-166 1/2
0.19 2:50 48 12:52 105 99-111 1351 151 116-174 1/0
0.25 4:04 1:14 19:39 100 84-107 1965 145 96-188 5/4
0.31 5:04 1:00 15:58 104 99-112 1660 146 116-180 1/1
0.38 6:19 1:15 20:00 109 105-113 2181 139 106-180 1/1
0.44 7:15 56 15:01 110 104-115 1653 144 114-178 0/1
0.50 8:13 58 15:25 109 106-112 1681 146 116-174 0/0
0.56 8:52 39 10:24 105 101-109 1091 156 118-182 0/0
0.63 9:40 48 12:50 107 103-110 1373 137 102-170 0/0
0.69 10:30 49 13:12 111 106-115 1465 141 118-176 0/0
0.75 11:22 52 13:55 109 105-113 1517 142 100-178 0/0
0.81 12:06 45 11:54 110 104-117 1309 155 116-184 0/1
0.88 13:11 1:05 17:16 108 95-117 1865 150 88-178 0/0
0.94 14:00 49 13:05 107 103-110 1400 140 116-172 1/1
1.00 14:52 52 13:53 112 107-116 1554 142 118-172 1/0
1.06 15:40 48 12:47 113 108-117 1444 142 114-172 1/1
1.13 16:16 35 9:27 117 107-128 1106 175 118-182 1/0
1.19 16:58 42 11:17 127 122-130 1433 142 100-184 1/2
1.25 17:45 47 12:40 130 125-135 1646 142 108-190 1/1
1.31 18:20 34 9:11 129 125-132 1185 169 100-184 1/2
1.38 19:03 43 11:29 124 118-131 1425 148 116-184 0/2
1.44 19:49 46 12:14 131 126-134 1602 148 116-186 2/0
1.50 20:23 34 9:03 134 126-139 1214 170 120-188 1/1
1.56 21:03 40 10:40 134 130-139 1430 152 114-188 1/0
1.63 21:48 45 11:57 137 129-141 1636 144 116-186 1/1
1.69 22:24 36 9:35 137 131-140 1313 167 118-188 2/0
1.75 23:09 45 12:00 132 129-139 1584 146 104-174 2/2
1.81 23:57 48 12:50 122 117-129 1566 140 100-176 1/1
1.88 24:45 48 12:51 125 119-130 1606 142 118-178 1/1
1.94 25:24 39 10:18 124 119-129 1278 162 108-176 1/0
2.00 26:06 42 11:19 125 120-129 1415 148 116-178 1/1
2.06 26:52 46 12:20 128 121-132 1578 140 110-182 0/1
2.13 27:36 43 11:35 134 126-137 1552 151 116-184 1/1
2.19 28:12 36 9:35 133 130-137 1274 168 118-190 1/1
2.25 28:55 44 11:38 135 130-139 1570 142 118-186 1/1
2.31 29:38 43 11:31 138 133-141 1590 149 118-186 1/2
2.38 30:09 30 8:06 137 133-142 1109 176 118-190 1/1
2.44 30:53 45 11:52 141 138-144 1674 141 94-186 2/1
2.50 31:30 37 9:45 143 139-145 1395 158 100-188 1/1
2.56 32:06 36 9:40 140 137-144 1353 161 118-188 0/1
2.63 32:51 45 11:55 143 137-146 1705 139 100-186 2/0
2.69 33:31 40 10:40 142 137-145 1514 157 116-186 0/2
2.75 34:05 34 9:11 140 138-143 1286 160 118-186 1/0
2.81 34:51 46 12:11 143 138-146 1742 143 110-186 0/1
2.88 35:31 40 10:36 143 139-146 1517 158 118-188 1/0
2.94 36:07 36 9:41 141 137-145 1365 162 116-186 1/1
3.00 36:52 45 11:53 145 141-149 1722 142 98-186 0/1
3.06 37:37 45 12:05 143 138-145 1728 146 108-186 3/1
3.13 38:23 46 12:17 135 133-137 1657 153 114-178 1/0
3.19 39:12 49 12:58 137 135-139 1777 145 80-176 2/1
3.25 39:58 47 12:29 134 129-139 1674 139 104-178 1/0
3.31 40:48 49 13:11 134 130-136 1767 143 118-178 1/1
3.38 41:29 41 10:58 133 130-135 1458 158 118-180 1/0
3.44 42:10 41 10:52 131 128-135 1423 154 118-178 0/0
3.50 42:58 49 12:58 130 126-134 1686 143 110-182 0/1
3.56 44:54 1:56 30:53 115 107-130 3551 139 76-182 2/2
3.63 45:36 42 11:04 123 113-129 1362 159 120-176 0/1
3.69 46:17 41 10:54 128 126-132 1395 156 118-180 1/1
3.75 46:58 41 11:03 136 133-137 1502 161 100-190 1/1
3.81 47:43 45 12:06 141 137-142 1707 151 118-178 2/1
3.88 48:23 39 10:29 133 131-139 1394 162 118-178 1/1
3.94 49:09 47 12:29 129 126-133 1611 141 116-176 1/1
4.00 50:10 1:01 16:17 131 128-133 2132 147 86-178 1/1
4.06 50:54 43 11:28 127 121-130 1457 138 114-174 1/0
4.13 51:50 56 15:04 124 121-128 1868 144 108-176 1/0
4.19 52:38 48 12:44 124 121-129 1579 155 116-174 1/0
4.25 53:22 44 12:46 126 123-129 1608 155 118-176 0/0

Heart

125/149max
  • Show Beats/Mile

Elevation

Asc 42m, Range 8m, Flat prediction 51:33
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

148 (190 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 49.7 175 2.7 26:31 9:39
Walk 47.5 119 1.5 25:20 16:55
Still 2.8 - - 1:30 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:25 9:42 36.29% More
800m 5:08 10:19 40.71% More
1km 6:22 10:16 42.66% More
Mile 10:31 10:31 43.89% More
5k 36:17 11:41 43.36% More

Predictions

Dist Time Per Mile WAVA
1M 10:21 10:21 44.62
5km 36:25 11:43 43.21
5M 1:01:44 12:21 41.64
10km 1:18:34 12:39 40.92
10M 2:13:11 13:19 39.97
Half 2:59:41 13:43 38.94
20M 4:47:18 14:22 38.59
Mara 6:27:38 14:48 38.14
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