Thu 11th May 2017 at 5:00pm by Oranj

Run > Intervals
  • Time
    45:06
  • Miles
    6.22
  • Min/mi
    7:15
  • Pacing
    85.4%
  • WAVA
    67.08
  • Stride(cm)
    136
  • Cals
    667
  • Cadence
    163
  • BPM
    148
  • %MHR
    88
  • B/mi
    1072
  • Asc(m)
    42
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

6x600m (90s) with metronome @ 170bpm + 4x100m strides on the way home
===
1) 2.09km - 10:10(4:52/km) 137/155bpm 135cal 12.34/12.93kmph
2) 0.6km - 2:22(3:57/km) 153/156bpm 37cal 15.2/17.7kmph
3) 0.29km - 1:30(5:16/km) 147/155bpm 23cal 11.4/15.25kmph
4) 0.6km - 2:10(3:36/km) 152/156bpm 33cal 16.65/17.57kmph
5) 0.29km - 1:30(5:09/km) 145/157bpm 22cal 11.65/15.96kmph
6) 0.6km - 2:23(3:58/km) 158/162bpm 38cal 15.13/18.91kmph
7) 0.31km - 1:30(4:52/km) 149/159bpm 23cal 12.34/15.35kmph
8) 0.6km - 2:17(3:48/km) 157/160bpm 36cal 15.8/18.31kmph
9) 0.3km - 1:30(5:03/km) 147/159bpm 23cal 11.88/15.62kmph
10) 0.6km - 2:21(3:55/km) 161/164bpm 38cal 15.34/18.58kmph
11) 0.28km - 1:30(5:19/km) 148/164bpm 23cal 11.3/15.79kmph
12) 0.6km - 2:20(3:54/km) 158/163bpm 37cal 15.39/18.58kmph
13) 0.22km - 1:30(6:57/km) 153/162bpm 23cal 8.63/15.35kmph
14) 2.64km - 12:04(4:34/km) 146/159bpm 176cal 13.12/19.99kmph
10:10 2:22 1:30 2:10 1:30 2:23 1:30 2:17 1:30 2:21 1:30 2:20 1:30 12:04

Pace

4% 9% 20% 21% 15% 31%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 30 30 7:53 97 79-113 764 161 158-168 0/0
0.13 1:00 30 8:01 121 114-124 970 158 158-160 2/0
0.19 1:29 29 7:44 127 125-128 983 159 158-162 1/0
0.25 1:59 31 8:12 129 127-132 1057 159 158-160 1/0
0.31 2:28 29 7:43 132 131-133 1019 158 156-162 0/0
0.38 2:59 30 8:03 131 130-133 1055 157 156-164 1/0
0.44 3:28 30 7:59 130 129-133 1039 157 156-158 1/0
0.50 3:58 29 7:50 131 130-133 1025 158 156-162 1/0
0.56 4:28 30 8:00 133 132-136 1065 158 158-160 0/0
0.63 4:56 29 7:37 132 130-133 1005 158 158-160 0/0
0.69 5:27 31 8:16 134 131-135 1109 158 156-160 0/0
0.75 5:56 29 7:40 138 134-142 1059 158 158-160 1/0
0.81 6:25 29 7:39 144 143-146 1102 158 158-160 1/0
0.88 6:54 29 7:48 148 146-149 1155 158 158-160 1/0
0.94 7:22 28 7:32 150 149-151 1129 158 158-160 2/0
1.00 7:52 30 8:01 152 151-152 1218 159 156-166 0/1
1.06 8:21 29 7:42 154 152-155 1186 159 158-162 0/1
1.13 8:50 29 7:44 153 151-154 1184 159 156-172 0/1
1.19 9:17 27 7:14 154 154-154 1113 159 158-160 0/1
1.25 9:47 29 7:51 153 152-154 1201 158 158-160 0/0
1.31 10:15 28 7:28 151 149-152 1128 160 158-170 1/0
1.38 10:37 22 5:52 151 150-152 886 169 168-172 1/0
1.44 11:00 24 6:17 151 150-152 948 170 168-172 2/0
1.50 11:25 24 6:26 153 152-154 985 170 168-172 2/0
1.56 11:48 24 6:22 155 154-155 986 170 168-170 2/0
1.63 12:15 27 7:04 155 154-156 1096 170 168-170 4/0
1.69 12:39 24 6:24 155 154-156 993 167 158-170 3/0
1.75 13:09 30 8:01 151 148-154 1209 159 156-162 1/1
1.81 13:41 32 8:32 145 142-148 1237 157 156-158 0/3
1.88 14:11 30 8:01 142 140-144 1137 162 154-172 1/0
1.94 14:32 21 5:33 148 144-150 820 169 168-170 2/0
2.00 14:53 21 5:35 152 150-153 849 169 168-170 0/2
2.06 15:14 21 5:43 154 153-156 879 169 168-172 0/4
2.13 15:36 22 5:50 155 154-155 905 170 168-174 0/3
2.19 15:59 23 6:04 156 155-156 947 169 168-170 0/2
2.25 16:26 27 7:10 155 152-157 1111 162 152-170 1/1
2.31 16:56 30 8:02 145 141-152 1164 157 156-158 2/0
2.38 17:27 31 8:24 143 141-145 1201 157 156-158 2/0
2.44 17:54 26 7:00 144 142-148 1009 166 156-176 4/0
2.50 18:16 22 5:55 154 149-157 911 170 168-172 3/0
2.56 18:40 25 6:35 160 158-161 1054 169 168-170 0/1
2.63 19:04 24 6:24 161 161-162 1030 170 168-170 0/3
2.69 19:31 26 7:02 161 160-162 1131 169 168-172 2/0
2.75 19:55 24 6:27 160 158-161 1032 169 168-172 3/0
2.81 20:20 25 6:36 158 155-159 1042 163 156-170 2/0
2.88 20:52 32 8:32 151 147-155 1288 157 156-158 1/0
2.94 21:20 28 7:31 145 144-147 1089 157 156-158 0/0
3.00 21:45 25 6:35 144 142-147 947 165 156-176 0/0
3.06 22:07 23 6:04 152 147-156 923 169 168-170 0/1
3.13 22:30 22 6:00 158 156-159 947 170 168-170 0/2
3.19 22:54 24 6:26 159 158-160 1023 169 168-170 0/3
3.25 23:17 23 6:13 160 159-160 994 170 168-170 0/2
3.31 23:41 23 6:15 159 159-160 993 169 168-170 2/0
3.38 24:07 26 6:56 158 155-159 1096 161 154-170 1/0
3.44 24:39 32 8:33 149 144-154 1273 156 154-156 1/2
3.50 25:10 31 8:18 143 142-144 1188 157 156-160 1/0
3.56 25:35 25 6:36 144 140-152 951 168 158-176 0/2
3.63 25:58 23 6:13 157 152-161 977 170 168-170 0/0
3.69 26:23 25 6:35 163 162-164 1073 169 168-170 3/0
3.75 26:46 24 6:16 164 163-164 1028 169 168-170 2/0
3.81 27:11 25 6:37 164 163-164 1085 170 170-170 1/0
3.88 27:33 22 5:59 164 163-164 980 169 168-170 0/1
3.94 28:03 30 7:52 161 156-164 1267 158 150-170 0/0
4.00 28:36 34 8:57 149 140-155 1335 156 154-156 0/0
4.06 29:07 31 8:14 141 139-142 1161 156 156-156 0/0
4.13 29:30 22 5:57 144 140-150 856 171 158-176 0/0
4.19 29:52 22 5:58 155 151-159 924 169 168-170 0/0
4.25 30:17 25 6:34 160 159-161 1050 170 168-170 0/1
4.31 30:40 23 6:14 162 161-162 1009 169 168-170 0/3
4.38 31:06 26 6:57 162 162-163 1126 170 170-170 0/3
4.44 31:29 23 6:03 162 161-162 980 169 168-172 0/0
4.50 32:03 34 9:08 158 153-162 1444 163 154-182 2/0
4.56 32:53 50 13:22 151 148-154 2019 160 114-178 2/0
4.62 33:26 33 8:48 148 147-149 1302 159 156-162 3/0
4.69 33:58 32 8:24 145 143-148 1218 159 156-166 0/0
4.75 34:27 30 7:56 144 144-145 1141 161 156-190 0/3
4.81 34:59 32 8:24 143 142-144 1202 159 158-162 0/3
4.87 35:26 27 7:11 141 140-142 1013 162 156-184 0/4
4.94 35:52 26 6:58 140 139-141 975 159 158-162 0/0
5.00 36:20 28 7:30 140 139-140 1049 161 160-174 0/2
5.06 36:45 25 6:33 141 140-144 924 168 160-182 0/1
5.12 37:09 25 6:37 150 145-154 993 164 160-176 0/1
5.19 37:32 22 5:54 154 153-156 909 170 158-176 0/1
5.25 37:58 26 7:03 158 156-159 1113 164 158-176 0/1
5.31 38:27 29 7:38 153 151-157 1167 162 158-176 0/0
5.38 38:51 25 6:38 152 151-154 1008 168 160-174 0/0
5.44 39:18 26 6:58 151 149-153 1052 162 158-170 0/1
5.50 39:47 30 7:54 145 141-149 1146 162 158-186 0/0
5.56 40:07 20 5:17 149 144-153 786 178 176-184 0/1
5.63 40:37 30 7:56 156 154-157 1237 162 160-176 0/0
5.69 41:06 29 7:43 152 149-155 1174 160 158-164 0/1
5.75 41:34 28 7:34 146 144-149 1106 161 160-170 0/1
5.81 42:03 29 7:42 143 141-144 1101 161 160-162 0/1
5.88 42:33 30 7:53 141 141-142 1113 160 160-162 0/0
5.94 43:01 28 7:35 141 141-142 1070 161 160-164 0/0
6.00 43:30 29 7:41 143 142-144 1098 161 160-164 0/1
6.06 43:54 24 6:27 143 142-144 922 160 160-162 0/1
6.13 44:21 27 7:19 140 139-141 1024 161 160-162 0/0
6.19 44:51 30 7:59 140 139-141 1119 160 158-160 0/0
6.22 45:06 15 7:56 139 139-140 1104 159 158-160 0/0

Heart

148/164max
  • Show Beats/Mile

Elevation

Asc 42m, Range 34m, Flat prediction 45:19
Elevation Graph
Biggest Climbs (m) Min/mi
18 2.1% 6:48
14 3.2% 7:28
See your biggest climbs

Cadence

163 (190 max) Stride Length: 136cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 162 6.2 45:02 7:15
Walk 0.1 128 0 4 27:48

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:38 59.69% More
800m 3:10 6:23 62.16% More
1km 4:03 6:31 63.45% More
Mile 6:37 6:37 65.88% More
5k 21:07 6:48 70.29% More
5 miles 35:31 7:06 68.11% More
10k 45:04 7:15 67.07% More

Predictions

Dist Time Per Mile WAVA
1M 6:44 6:44 64.77
5km 21:55 7:03 67.73
5M 35:56 7:11 67.32
10km 45:03 7:15 67.08
10M 1:13:54 7:23 67.62
Half 1:37:51 7:28 67.06
20M 2:31:57 7:36 68.43
Mara 3:21:13 7:41 68.91

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