Mon 19th Jun 2017 at 7:00pm by snogard

Run > Intervals
  • Good
  • v warm
  • Time
    56:12
  • Miles
    3.43
  • Min/mi
    16:23
  • Pacing
    17%
  • WAVA
    35.57
  • Stride(cm)
    59
  • Cals
    368
  • Cadence
    166
  • BPM
    132
  • %MHR
    69.7
  • B/mi
    2157
  • Asc(m)
    42
  • Surface
    Track

Notes & Comments

1 comments
Pleased with this, consistency is improving

Split Summary
===
1) 0.54m - 7:21(13:43/m) 122/139bpm 53cal 4.37/6.35mph
2) 0.25m - 2:08(8:33/m) 134/149bpm 17cal 7.01/7.43mph
3) 0.02m - 2:00(1:49:29/m) 115/147bpm 11cal 0.55/6.62mph
4) 0.25m - 2:09(8:38/m) 134/150bpm 17cal 6.95/7.26mph
5) 0.02m - 2:00(1:36:34/m) 117/150bpm 11cal 0.62/6.89mph
6) 0.25m - 2:05(8:21/m) 139/154bpm 17cal 7.18/7.37mph
7) 0.02m - 2:00(1:22:07/m) 121/154bpm 12cal 0.73/6.99mph
8) 0.25m - 2:06(8:26/m) 140/157bpm 17cal 7.11/7.51mph
9) 0.03m - 2:00(1:10:06/m) 123/156bpm 12cal 0.86/7.01mph
10) 0.25m - 2:01(8:06/m) 145/158bpm 18cal 7.4/7.7mph
11) 0.03m - 2:00(1:16:59/m) 127/158bpm 13cal 0.78/7.06mph
12) 0.25m - 2:05(8:22/m) 144/157bpm 18cal 7.17/7.53mph
13) 0.02m - 2:00(1:25:01/m) 126/157bpm 12cal 0.7/6.72mph
14) 0.25m - 2:03(8:13/m) 145/159bpm 19cal 7.3/7.72mph
15) 0.01m - 2:00(2:54:22/m) 125/157bpm 11cal 0.34/6.95mph
16) 0.25m - 2:07(8:30/m) 145/158bpm 18cal 7.06/7.14mph
17) 0.03m - 2:00(1:00:48/m) 130/157bpm 13cal 0.99/6.82mph
18) 0.25m - 2:03(8:15/m) 151/159bpm 19cal 7.27/7.72mph
19) 0.03m - 2:00(59:36/m) 130/158bpm 12cal 1.01/6.66mph
20) 0.25m - 2:06(8:28/m) 152/166bpm 21cal 7.08/7.53mph
21) 0.01m - 2:00(2:28:36/m) 131/158bpm 13cal 0.4/6.55mph
22) 0.17m - 7:59(46:37/m) 106/115bpm 14cal 1.29/3.05mph
7:21 2:08 2:00 2:09 2:00 2:05 2:00 2:06 2:00 2:01 2:00 2:05 2:00 2:03 2:00 2:07 2:00 2:03 2:00 2:06 2:00 7:59
Autumnleaves
Very good pacing there - great session!

Pace

29% 4% 11% 56%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 39 39 10:17 102 85-117 1050 169 166-172 0/1
0.13 1:17 38 10:15 124 119-129 1271 166 166-168 2/0
0.19 1:55 38 10:13 132 130-134 1349 166 164-168 0/1
0.25 2:34 39 10:20 131 130-133 1354 165 162-166 1/0
0.31 3:11 37 9:52 135 134-136 1333 166 164-168 0/1
0.38 3:47 36 9:30 137 136-138 1301 167 166-168 2/1
0.44 4:22 35 9:26 137 137-138 1291 164 164-164 0/1
0.50 4:59 37 9:58 137 136-138 1366 165 164-166 0/0
0.56 7:14 2:14 35:50 111 94-133 3977 142 122-182 1/0
0.63 8:03 50 13:13 126 116-135 1666 174 170-178 0/2
0.69 8:36 32 8:36 141 138-144 1212 169 168-170 1/0
0.75 9:10 34 9:11 148 146-149 1360 168 166-168 0/1
0.81 11:32 2:22 37:47 121 96-148 4571 167 166-168 0/0
0.88 12:07 35 9:17 118 107-128 1095 172 170-174 0/2
0.94 12:38 31 8:19 138 131-142 1147 171 170-172 2/0
1.00 13:10 33 8:41 146 143-149 1267 170 168-172 0/1
1.06 13:54 44 11:44 147 141-150 1725 156 122-170 1/0
1.13 15:57 2:03 32:41 117 99-138 3824 181 174-238 0/1
1.19 16:33 36 9:34 139 133-144 1330 173 172-174 2/0
1.25 17:05 32 8:40 149 146-151 1291 172 170-174 0/1
1.31 17:38 32 8:37 154 153-154 1328 172 170-174 1/0
1.38 19:52 2:14 35:49 122 102-151 4371 168 122-176 1/0
1.44 20:28 36 9:30 133 124-141 1264 172 170-174 1/1
1.50 20:59 32 8:27 146 143-147 1234 173 172-174 1/0
1.56 21:31 31 8:20 154 150-157 1284 172 172-174 0/0
1.63 23:38 2:08 34:04 130 104-157 4428 142 122-172 0/0
1.69 24:18 40 10:34 128 118-138 1352 177 174-180 0/2
1.75 24:48 30 8:00 146 141-151 1169 174 172-174 2/0
1.81 25:18 30 8:02 155 152-158 1245 176 174-178 0/1
1.88 25:53 35 9:27 157 155-158 1483 174 172-176 1/0
1.94 28:03 2:10 34:35 125 109-152 4323 159 122-180 0/0
2.00 28:38 35 9:15 140 134-147 1295 177 174-180 1/1
2.06 29:09 32 8:24 151 149-153 1269 174 174-174 0/1
2.13 29:42 33 8:44 156 155-157 1363 172 170-174 0/0
2.19 31:48 2:06 33:28 131 106-157 4385 163 122-182 0/0
2.25 32:31 43 11:29 134 130-140 1539 178 178-180 0/2
2.31 33:02 31 8:17 148 143-153 1226 178 176-180 2/0
2.38 33:34 32 8:31 157 155-158 1337 178 176-180 0/1
2.44 35:51 2:17 36:33 130 109-158 4753 153 122-176 0/0
2.50 36:31 40 10:45 133 125-140 1429 178 178-178 0/2
2.56 37:02 31 8:13 148 146-150 1217 175 174-176 2/0
2.63 37:35 33 8:44 154 151-158 1344 175 174-176 0/1
2.69 38:16 42 11:05 155 151-157 1718 163 122-174 1/0
2.75 40:12 1:56 30:49 134 112-150 4128 167 122-180 1/1
2.81 40:50 38 10:09 145 141-150 1472 177 174-180 1/1
2.88 41:20 30 8:02 154 152-156 1236 176 176-178 0/1
2.94 41:54 34 9:08 158 157-159 1444 172 170-176 1/0
3.00 44:08 2:14 35:46 134 110-159 4794 149 104-178 0/0
3.06 44:40 32 8:27 152 145-158 1284 179 176-180 0/2
3.13 45:10 30 7:56 150 149-152 1191 176 174-178 2/0
3.19 45:42 32 8:32 156 152-160 1332 175 172-178 0/1
3.25 46:29 47 12:34 159 152-166 1998 159 122-174 1/0
3.31 50:31 4:02 1:04:40 121 105-149 7825 112 110-116 0/1
3.38 51:56 1:24 22:29 108 106-110 2428 112 110-114 1/0
3.43 56:13 4:17 1:24:50 106 97-114 8992 114 110-122 0/1

Heart

130/166max
  • Show Beats/Mile

Elevation

Asc 42m, Range 2m, Flat prediction 56:12
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

166 (238 max) Stride Length: 59cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 66.6 173 3.2 37:28 11:42
Walk 14.4 118 0.2 8:07 36:17
Still 18.9 - - 10:39 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:04 52.06% More
800m 4:55 9:54 47.91% More
1km 7:47 12:31 39.39% More
Mile 13:03 13:03 39.58% More
5k 44:46 14:25 40.33% More

Predictions

Dist Time Per Mile WAVA
1M 14:29 14:29 35.68
5km 50:24 16:13 35.82
5M 1:25:04 17:01 34.72
10km 1:48:03 17:23 34.26
10M 3:02:21 18:14 33.54
Half 4:05:25 18:44 32.60
20M 6:30:53 19:33 32.32
Mara 8:46:04 20:05 31.88

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