Wed 13th Sep 2017 at 6:00pm by Nellers

Run > Intervals

  • Amazing
  • breezy
  • cold
  • Time
    56:37
  • Miles
    5.94
  • Min/mi
    9:32
  • Pacing
    68%
  • WAVA
    48.89
  • Stride(cm)
    99
  • Cals
    699
  • Cadence
    171
  • BPM
    147
  • %MHR
    81.4
  • B/mi
    1405
  • Asc(m)
    42
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

(5 x 400m off 3 minutes) X 2 wwith about 5 miutes between sets

Split Summary
===
1) 1m - 9:54(9:54/m) 155/170bpm 143cal 6.06/19.26mph
2) 0.26m - 3:06(11:58/m) 129/135bpm 35cal 5.02/6.59mph
3) 0.26m - 1:33(6:03/m) 149/164bpm 20cal 9.91/11.31mph
4) 0.07m - 1:28(21:35/m) 136/164bpm 17cal 2.78/10.4mph
5) 0.26m - 1:32(5:58/m) 154/170bpm 22cal 10.07/14.15mph
6) 0.1m - 1:28(14:36/m) 149/170bpm 21cal 4.11/9.93mph
7) 0.25m - 1:35(6:22/m) 157/172bpm 24cal 9.43/11.25mph
8) 0.08m - 1:24(16:55/m) 147/171bpm 19cal 3.55/9.81mph
9) 0.26m - 1:38(6:20/m) 158/172bpm 25cal 9.48/10.56mph
10) 0.08m - 1:23(16:30/m) 149/169bpm 18cal 3.64/9.71mph
11) 0.25m - 1:40(6:37/m) 156/171bpm 25cal 9.08/10.75mph
12) 0.33m - 4:20(12:57/m) 137/171bpm 46cal 4.63/9.48mph
13) 0.26m - 1:42(6:34/m) 153/170bpm 24cal 9.13/11.9mph
14) 0.08m - 1:17(16:56/m) 146/167bpm 17cal 3.54/9.46mph
15) 0.25m - 1:41(6:36/m) 155/168bpm 25cal 9.08/10.02mph
16) 0.08m - 1:20(16:25/m) 148/168bpm 17cal 3.66/9.85mph
17) 0.26m - 1:43(6:41/m) 158/168bpm 24cal 8.98/10.96mph
18) 0.09m - 1:16(14:50/m) 145/167bpm 15cal 4.04/9mph
19) 0.26m - 1:41(6:33/m) 158/171bpm 25cal 9.16/10.33mph
20) 0.08m - 1:19(17:28/m) 148/171bpm 17cal 3.43/9.43mph
21) 0.26m - 1:34(6:04/m) 162/175bpm 24cal 9.89/13.05mph
22) 1m - 10:41(10:41/m) 136/174bpm 86cal 5.62/10.27mph
23) 0.14m - 1:21(9:58/m) 134/137bpm 10cal 6.02/5.99mph
9:54 3:06 1:33 1:28 1:32 1:28 1:35 1:24 1:38 1:23 1:40 4:20 1:42 1:17 1:41 1:20 1:43 1:16 1:41 1:19 1:34 10:41 1:21
Pin Map
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0mi in 0

Pace

16% 6% 20% 22% 2% 34%

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 9:52 103 77-122 1016 169 126-176 0/2
0.13 1:11 34 9:09 137 128-146 1253 169 166-172 0/1
0.19 1:48 37 9:52 147 138-158 1450 166 162-168 1/0
0.25 2:29 40 10:44 156 150-161 1674 163 162-166 2/0
0.31 3:09 40 10:47 156 152-160 1682 163 160-166 4/0
0.38 3:49 40 10:43 153 146-160 1640 162 160-164 3/0
0.44 4:27 38 10:03 163 156-167 1638 165 164-166 1/0
0.50 5:04 38 10:02 163 160-165 1636 164 164-166 1/0
0.56 5:44 39 10:27 166 163-168 1735 165 162-166 0/0
0.63 6:19 36 9:32 167 166-168 1593 166 164-168 0/1
0.69 6:54 34 9:05 166 164-168 1509 165 164-166 0/1
0.75 7:29 35 9:21 167 165-169 1560 165 164-166 0/0
0.81 8:05 37 9:44 167 166-168 1626 166 164-166 0/1
0.88 8:42 37 9:54 164 160-167 1625 166 164-168 0/1
0.94 9:18 36 9:31 159 155-165 1513 166 164-168 0/0
1.00 9:54 36 9:36 142 131-153 1363 166 164-168 0/0
1.06 10:30 36 9:37 129 127-133 1242 166 164-170 0/0
1.13 11:09 39 10:18 131 127-134 1349 166 166-168 2/0
1.19 11:46 38 10:04 128 128-129 1288 168 166-168 0/0
1.25 12:25 39 10:16 133 131-135 1366 166 164-166 1/0
1.31 13:17 52 13:49 122 107-142 1686 167 118-206 2/0
1.38 13:44 27 7:10 151 146-157 1082 200 198-202 0/0
1.44 14:05 22 5:46 160 159-162 924 200 198-202 0/0
1.50 14:27 22 5:51 163 163-164 953 200 200-202 0/0
1.56 15:10 43 11:27 152 141-164 1739 166 110-200 0/1
1.63 16:15 1:05 17:24 121 106-138 2105 158 118-184 1/0
1.69 16:39 23 6:13 151 136-161 940 191 184-204 0/0
1.75 17:00 22 5:45 164 162-165 943 198 186-202 1/0
1.81 17:22 22 5:53 168 166-170 988 198 184-202 0/1
1.88 17:59 37 9:45 164 154-169 1599 157 118-200 0/1
1.94 18:48 49 13:07 144 138-151 1889 153 152-156 0/1
2.00 19:26 38 10:06 137 126-148 1385 166 118-206 1/0
2.06 19:49 23 6:12 158 151-166 979 199 186-202 0/0
2.13 20:11 22 5:57 169 169-170 1005 201 200-204 0/0
2.19 20:35 24 6:20 171 170-171 1082 204 202-204 0/0
2.25 21:28 53 14:05 153 137-171 2155 120 100-160 0/2
2.31 22:19 51 13:35 134 127-144 1821 150 118-206 1/0
2.38 22:42 23 6:05 156 147-162 948 201 200-202 0/0
2.44 23:04 22 5:49 166 163-168 965 201 198-202 1/0
2.50 23:26 22 6:00 170 169-171 1020 201 200-204 0/1
2.56 24:11 45 11:55 162 152-171 1931 154 118-200 0/1
2.63 25:10 59 15:43 138 126-149 2169 150 118-158 1/0
2.69 25:32 23 6:04 144 128-157 874 200 184-202 1/0
2.75 25:57 24 6:31 161 158-165 1050 198 198-198 1/0
2.81 26:20 23 6:14 168 165-169 1047 199 198-202 0/1
2.88 26:48 28 7:26 170 169-171 1263 196 180-200 0/0
2.94 27:51 1:03 16:49 146 129-167 2455 130 110-170 0/1
3.00 28:30 38 10:15 133 129-136 1363 168 164-172 1/0
3.06 29:08 39 10:21 134 133-136 1387 161 160-164 0/0
3.13 29:46 38 10:07 135 134-135 1365 161 160-164 0/1
3.19 30:27 41 10:51 133 131-134 1443 159 158-160 0/0
3.25 31:20 53 14:04 130 121-144 1829 192 118-206 1/1
3.31 31:47 27 7:16 151 146-158 1097 199 198-200 0/0
3.38 32:11 24 6:21 163 160-164 1034 200 198-200 0/0
3.44 32:34 23 6:12 166 165-170 1030 197 184-200 0/0
3.50 33:17 43 11:27 157 143-167 1798 157 110-200 0/2
3.56 34:12 55 14:39 133 126-140 1949 171 118-206 1/0
3.63 34:38 27 7:04 150 142-158 1060 200 198-202 0/0
3.69 35:03 25 6:36 163 160-164 1076 200 200-200 1/0
3.75 35:26 23 6:03 166 165-167 1005 200 198-202 0/1
3.81 36:04 38 10:05 164 158-168 1655 151 110-202 0/1
3.88 37:00 57 15:07 142 133-155 2147 155 110-196 1/0
3.94 37:29 28 7:31 146 138-154 1097 197 196-200 1/0
4.00 37:54 25 6:38 160 157-163 1061 199 198-200 1/0
4.06 38:18 25 6:33 165 163-167 1079 199 198-202 0/1
4.13 38:44 25 6:47 167 167-168 1134 199 198-200 0/0
4.19 39:35 51 13:38 149 134-164 2032 125 108-160 0/1
4.25 40:16 42 11:04 136 133-142 1505 172 118-202 2/0
4.31 40:41 25 6:34 153 146-160 1005 199 198-200 0/0
4.38 41:05 25 6:33 162 159-164 1061 199 198-200 0/0
4.44 41:29 23 6:12 168 165-170 1041 200 198-202 0/0
4.50 42:15 46 12:22 161 148-170 1991 140 118-202 0/1
4.56 43:05 50 13:27 138 133-145 1857 165 154-208 1/0
4.62 43:29 24 6:18 152 141-162 958 205 200-208 0/0
4.69 43:53 24 6:24 166 164-167 1062 200 198-200 0/0
4.75 44:16 23 6:00 170 169-172 1021 196 182-200 0/1
4.81 44:43 27 7:20 173 171-174 1269 190 90-206 0/1
4.87 45:51 1:08 18:08 147 129-171 2665 134 90-162 1/0
4.94 46:32 41 10:50 134 131-135 1453 166 164-168 1/0
5.00 47:13 41 11:01 134 132-135 1477 162 160-164 0/0
5.06 47:54 41 10:54 132 132-133 1439 160 158-160 0/1
5.12 48:36 42 11:07 130 128-132 1446 160 156-164 0/1
5.19 49:13 37 9:59 137 134-139 1367 162 162-164 0/1
5.25 49:49 35 9:27 131 129-134 1239 164 160-166 0/5
5.31 50:26 37 9:57 131 130-133 1304 163 160-166 3/0
5.38 51:02 36 9:36 136 133-138 1305 163 160-166 1/2
5.44 51:36 35 9:14 135 133-137 1247 167 166-168 0/3
5.50 52:11 34 9:10 132 132-133 1211 164 162-166 0/1
5.56 52:47 37 9:45 134 133-135 1307 164 162-166 0/0
5.63 53:24 36 9:40 136 135-137 1315 165 164-166 0/1
5.69 53:59 35 9:22 136 136-136 1274 166 164-166 1/0
5.75 54:38 39 10:29 138 136-139 1446 163 162-164 1/0
5.81 55:21 42 11:20 138 136-140 1564 162 160-164 2/0
5.88 55:59 39 10:20 135 134-136 1394 161 160-162 0/0
5.93 56:32 33 9:52 131 130-133 1293 159 158-160 0/0

Heart

147/174max
  • Show Beats/Mile

Elevation

Asc 42m, Range 14m, Flat prediction 56:19
Elevation Graph
Biggest Climbs (m) Min/mi
13 2.6% 10:26
See your biggest climbs

Cadence

171 (208 max) Stride Length: 99cm Run: 87.9% Walk: 12.1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:55 54.99% More
800m 3:53 7:48 48.70% More
1km 4:43 7:35 52.23% More
Mile 8:21 8:21 50.25% More
5k 27:50 8:58 51.26% More
5 miles 47:04 9:25 49.32% More

Predictions

Dist Time Per Mile WAVA
1M 7:41 7:41 54.59
5km 27:22 8:49 52.14
5M 46:40 9:20 49.74
10km 59:33 9:35 48.66
10M 1:41:32 10:09 47.15
Half 2:17:27 10:30 45.71
20M 3:40:54 11:03 45.07
Mara 4:59:01 11:25 44.40
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