Wed 6th Sep 2017 at 5:00am by Nellers

Run > Intervals
  • Good
  • Time
    45:28
  • Miles
    5.28
  • Min/mi
    8:37
  • Pacing
    78%
  • WAVA
    54.00
  • Stride(cm)
    103
  • Cals
    587
  • Cadence
    182
  • BPM
    143
  • %MHR
    79
  • B/mi
    1231
  • Asc(m)
    42
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

6 x 3 mins/1 min recovery

Split Summary
===
1) 1m - 10:08(10:08/m) 124/142bpm 115cal 5.92/7.56mph
2) 0.09m - 53(9:41/m) 134/138bpm 11cal 6.19/6.76mph
3) 0.42m - 3:00(7:04/m) 154/158bpm 45cal 8.49/9.68mph
4) 0.09m - 59(10:39/m) 143/154bpm 13cal 5.64/6.76mph
5) 0.41m - 3:00(7:18/m) 155/163bpm 45cal 8.23/9mph
6) 0.1m - 59(10:20/m) 151/161bpm 14cal 5.8/8.41mph
7) 0.44m - 3:01(6:53/m) 155/162bpm 45cal 8.72/9.25mph
8) 0.1m - 1:00(10:27/m) 149/159bpm 14cal 5.74/8.72mph
9) 0.42m - 3:00(7:04/m) 154/160bpm 44cal 8.49/9.6mph
10) 0.08m - 1:00(12:26/m) 148/160bpm 13cal 4.82/8.41mph
11) 0.4m - 3:00(7:24/m) 158/163bpm 45cal 8.1/11.17mph
12) 0.09m - 1:00(10:51/m) 150/163bpm 14cal 5.53/7.97mph
13) 0.4m - 3:00(7:25/m) 160/167bpm 46cal 8.09/8.64mph
14) 1m - 9:28(9:28/m) 138/167bpm 104cal 6.34/8.2mph
15) 0.22m - 1:59(8:51/m) 136/140bpm 19cal 6.78/7.24mph
10:08 53 3:00 59 3:00 59 3:01 1:00 3:00 1:00 3:00 1:00 3:00 9:28 1:59
Pin Map
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0mi in 0

Pace

2% 2% 11% 28% 15% 41%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 34 34 9:11 103 90-113 947 169 122-192 0/2
0.13 1:10 35 9:25 121 116-125 1139 179 178-182 0/1
0.19 1:45 35 9:19 126 125-128 1174 177 174-178 1/0
0.25 2:23 38 10:06 127 127-127 1283 175 174-176 2/0
0.31 3:03 40 10:46 130 129-131 1399 173 172-174 4/0
0.38 3:42 39 10:19 130 128-131 1342 173 172-174 2/0
0.44 4:18 37 9:46 129 128-131 1260 176 174-178 1/0
0.50 4:58 40 10:33 126 124-127 1330 177 174-182 1/0
0.56 6:14 1:16 20:23 106 95-123 2161 169 118-186 0/1
0.63 6:48 34 9:05 124 118-131 1126 182 180-186 0/1
0.69 7:22 33 8:53 128 127-129 1137 182 180-184 0/1
0.75 7:56 34 9:05 137 133-142 1244 182 180-182 0/1
0.81 8:28 33 8:42 131 128-135 1139 182 180-182 0/1
0.88 9:01 33 8:42 134 126-139 1165 181 178-184 0/1
0.94 9:34 33 8:53 128 126-131 1138 181 178-182 0/0
1.00 10:08 34 8:57 130 127-132 1163 181 180-182 0/0
1.06 10:43 36 9:29 133 131-135 1262 180 178-184 1/0
1.13 11:14 31 8:09 140 137-144 1141 187 176-196 2/0
1.19 11:39 25 6:43 151 147-153 1015 196 194-200 0/1
1.25 12:07 28 7:22 155 154-156 1142 193 192-194 2/0
1.31 12:34 28 7:23 156 155-157 1151 195 192-198 1/0
1.38 13:03 28 7:29 156 155-156 1167 196 194-198 1/0
1.44 13:29 27 7:08 157 156-157 1120 197 196-198 0/1
1.50 13:55 26 6:55 157 156-157 1086 198 196-198 0/1
1.56 14:34 39 10:17 150 142-155 1542 176 158-198 0/2
1.63 15:10 36 9:37 136 134-139 1308 172 162-198 1/0
1.69 15:39 29 7:42 144 140-149 1109 194 192-198 1/0
1.75 16:06 27 7:09 154 151-157 1100 196 194-198 0/0
1.81 16:33 28 7:22 158 158-159 1163 197 194-198 0/0
1.88 17:00 27 7:11 159 158-161 1142 198 196-200 1/0
1.94 17:28 28 7:21 162 161-162 1192 198 198-198 1/0
2.00 17:55 27 7:11 162 161-162 1164 196 184-202 0/0
2.06 18:29 34 9:09 157 151-161 1435 177 162-200 0/0
2.13 19:06 37 9:46 143 140-148 1397 167 160-194 0/1
2.19 19:33 27 7:14 145 141-147 1050 194 180-200 0/1
2.25 19:58 25 6:45 152 148-157 1027 200 196-202 0/3
2.31 20:23 25 6:47 158 157-158 1071 198 198-200 0/2
2.38 20:49 26 6:55 159 158-159 1099 199 198-200 0/1
2.44 21:15 25 6:47 160 158-162 1085 196 182-200 0/0
2.50 21:41 26 6:52 161 160-162 1105 200 198-202 0/1
2.56 22:09 28 7:34 159 158-160 1203 190 164-200 0/2
2.63 22:48 39 10:20 148 140-155 1530 160 158-162 0/1
2.69 23:19 31 8:15 138 136-141 1138 176 160-200 0/1
2.75 23:45 27 7:04 148 144-151 1046 199 198-200 0/1
2.81 24:12 27 7:10 154 152-156 1102 198 198-198 0/1
2.88 24:39 27 7:15 159 158-159 1154 198 196-200 0/1
2.94 25:05 26 7:00 160 159-160 1119 199 198-200 0/0
3.00 25:32 26 6:59 159 159-159 1110 199 198-200 0/1
3.06 25:58 27 7:10 159 159-160 1140 201 200-202 0/1
3.13 26:41 42 11:14 153 144-160 1718 168 156-196 1/1
3.19 27:15 35 9:14 140 137-143 1293 171 158-200 1/0
3.25 27:44 29 7:41 150 145-155 1153 200 198-200 1/0
3.31 28:13 29 7:39 160 157-162 1224 200 198-202 1/0
3.38 28:41 28 7:28 163 162-163 1217 200 198-202 1/0
3.44 29:08 28 7:25 162 162-163 1200 198 198-200 1/0
3.50 29:37 28 7:30 162 162-163 1216 199 198-200 1/0
3.56 30:07 31 8:09 163 162-163 1327 193 166-200 1/0
3.63 30:48 41 10:52 149 139-159 1619 147 118-168 1/0
3.69 31:22 35 9:14 143 140-146 1320 186 166-200 2/0
3.75 31:51 28 7:29 151 146-157 1131 197 194-200 1/0
3.81 32:16 26 6:50 161 158-163 1100 201 200-202 0/0
3.88 32:42 26 7:01 165 164-166 1157 200 198-200 1/0
3.94 33:10 27 7:19 166 166-166 1214 199 198-200 2/0
4.00 33:40 30 7:55 166 166-166 1313 198 196-198 3/0
4.06 34:11 31 8:22 165 163-166 1379 197 194-198 1/2
4.13 35:02 51 13:32 145 133-160 1963 128 118-170 1/0
4.19 35:36 34 9:07 133 133-134 1212 171 168-174 1/0
4.25 36:10 34 9:04 137 134-139 1243 174 172-174 0/0
4.31 36:43 34 8:57 137 136-139 1227 174 172-174 0/1
4.38 37:16 32 8:34 138 137-138 1183 174 172-174 0/1
4.44 37:50 35 9:13 138 137-138 1271 176 174-178 0/1
4.50 38:21 31 8:12 140 139-141 1148 174 174-174 0/1
4.56 38:56 35 9:14 138 136-139 1274 173 172-174 1/0
4.62 39:29 33 8:54 140 139-141 1247 173 172-174 0/0
4.69 40:05 36 9:41 140 140-141 1357 172 172-174 1/0
4.75 40:42 36 9:41 139 138-140 1347 170 170-172 0/1
4.81 41:18 37 9:50 139 136-141 1366 170 168-172 2/0
4.87 41:53 34 9:06 135 133-136 1229 170 168-172 0/1
4.94 42:29 36 9:39 135 134-137 1304 166 166-166 0/1
5.00 43:03 34 9:05 132 131-133 1199 172 170-174 0/3
5.06 43:35 32 8:30 131 130-131 1113 174 172-174 0/4
5.12 44:06 31 8:18 133 132-134 1105 172 170-174 0/2
5.19 44:39 33 8:43 137 135-137 1194 170 166-174 1/0
5.25 45:14 35 9:24 139 138-140 1306 168 166-170 1/0
5.28 45:31 17 9:22 139 138-139 1302 166 164-168 1/0

Heart

143/166max
  • Show Beats/Mile

Elevation

Asc 42m, Range 22m, Flat prediction 44:50
Elevation Graph
Biggest Climbs (m) Min/mi
22 1.4% 8:12
13 2.0% 10:48
See your biggest climbs

Cadence

182 (202 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.5 183 5.2 44:24 8:30
Walk 2.1 119 0.1 57 16:51
Still 0.4 - - 10 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:46 48.07% More
800m 3:37 7:17 52.20% More
1km 4:36 7:25 53.44% More
Mile 7:27 7:27 56.33% More
5k 24:23 7:51 58.52% More
5 miles 42:50 8:34 54.20% More

Predictions

Dist Time Per Mile WAVA
1M 7:02 7:02 59.64
5km 25:05 8:04 56.88
5M 42:46 8:33 54.27
10km 54:35 8:47 53.09
10M 1:33:03 9:18 51.45
Half 2:05:58 9:37 49.88
20M 3:22:27 10:07 49.18
Mara 4:34:02 10:28 48.45
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