Wed 8th Nov 2017 at 6:00pm by crjeanes

Run > Intervals
  • Good
  • cold
  • Time
    30:47
  • Miles
    3.24
  • Min/mi
    9:30
  • Pacing
    0%
  • WAVA
    44.87
  • Stride(cm)
    94
  • Cals
    285
  • Cadence
    180
  • BPM
    153
  • %MHR
    71.5
  • B/mi
    1454
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:26(6:26/km) 132/145bpm 52cal 9.32/11.02kmph
2) 0.46km - 3:03(6:41/km) 131/145bpm 23cal 8.97/9.54kmph
3) 0.02km - 5(5:25/km) 103/104bpm 11.08/8.06kmph
4) 0.03km - 7(3:42/km) 107/108bpm 16.2/15.18kmph
5) 0.05km - 13(4:10/km) 123/139bpm 1cal 14.41/16.26kmph
6) 0.03km - 9(4:31/km) 142/149bpm 1cal 13.3/15.42kmph
7) 0.08km - 20(4:11/km) 162/171bpm 3cal 14.32/13.84kmph
8) 0.03km - 8(5:03/km) 167/172bpm 1cal 11.89/13.74kmph
9) 0.09km - 24(4:36/km) 172/179bpm 5cal 13.04/13.37kmph
10) 0.06km - 21(5:32/km) 172/178bpm 4cal 10.85/13.23kmph
11) 0.09km - 25(4:25/km) 180/182bpm 5cal 13.56/12.93kmph
12) 0.02km - 8(5:39/km) 179/180bpm 1cal 10.63/12.8kmph
13) 0.07km - 20(4:22/km) 176/178bpm 4cal 13.74/13.27kmph
14) 0.03km - 10(5:00/km) 174/175bpm 2cal 12.01/13.3kmph
15) 0.05km - 15(4:34/km) 175/176bpm 3cal 13.15/13.54kmph
16) 0.03km - 8(5:15/km) 174/175bpm 1cal 11.41/13.57kmph
17) 0.03km - 7(4:31/km) 174/175bpm 1cal 13.28/12.73kmph
18) 0.03km - 51(32:39/km) 173/176bpm 10cal 1.84/12.56kmph
19) 0.02km - 6(5:43/km) 173/174bpm 1cal 10.5/12.36kmph
20) 0.03km - 8(4:28/km) 173/174bpm 1cal 13.42/16.02kmph
21) 0.05km - 13(4:11/km) 174/175bpm 2cal 14.34/14.24kmph
22) 0.03km - 10(4:40/km) 175/176bpm 2cal 12.85/14.38kmph
23) 0.08km - 20(4:06/km) 177/179bpm 4cal 14.61/13.98kmph
24) 0.02km - 8(5:40/km) 178/178bpm 1cal 10.58/13.87kmph
25) 0.09km - 24(4:22/km) 179/180bpm 5cal 13.72/13.17kmph
26) 0.06km - 20(5:49/km) 177/178bpm 4cal 10.32/13.17kmph
27) 0.09km - 24(4:28/km) 177/179bpm 5cal 13.46/13.27kmph
28) 0.02km - 8(5:27/km) 174/175bpm 1cal 11.01/13.33kmph
29) 0.08km - 18(4:06/km) 175/177bpm 3cal 14.66/13.98kmph
30) 0.03km - 10(4:57/km) 174/176bpm 2cal 12.11/14.01kmph
31) 0.06km - 15(4:21/km) 177/178bpm 3cal 13.78/14.11kmph
32) 0.03km - 9(4:55/km) 177/178bpm 1cal 12.21/14.18kmph
33) 0.03km - 8(4:36/km) 176/178bpm 1cal 13.03/12.39kmph
34) 0.03km - 1:01(40:24/km) 173/180bpm 12cal 1.49/12.39kmph
35) 0.02km - 5(4:20/km) 142/143bpm 1cal 13.86/15.15kmph
36) 0.03km - 8(4:42/km) 139/140bpm 1cal 12.79/15.15kmph
37) 0.05km - 13(4:19/km) 152/161bpm 1cal 13.88/16.23kmph
38) 0.03km - 10(5:09/km) 169/173bpm 1cal 11.67/15.65kmph
39) 0.08km - 20(3:53/km) 173/175bpm 4cal 15.48/15.08kmph
40) 0.02km - 8(5:40/km) 173/175bpm 1cal 10.6/14.68kmph
41) 0.1km - 23(4:03/km) 179/188bpm 5cal 14.82/15.55kmph
42) 0.06km - 22(6:21/km) 179/181bpm 4cal 9.45/15.55kmph
43) 0.09km - 23(4:29/km) 176/179bpm 4cal 13.38/13.87kmph
44) 0.03km - 8(4:38/km) 179/179bpm 1cal 12.96/13.81kmph
45) 0.07km - 18(4:18/km) 178/179bpm 3cal 13.93/15.89kmph
46) 0.03km - 10(5:03/km) 179/180bpm 2cal 11.89/15.28kmph
47) 0.06km - 15(4:29/km) 180/180bpm 3cal 13.39/14.34kmph
48) 0.03km - 9(4:23/km) 181/183bpm 1cal 13.68/14.31kmph
49) 0.02km - 6(4:37/km) 183/184bpm 1cal 13.01/12.36kmph
50) 1km - 6:09(6:09/km) 149/185bpm 55cal 9.75/14.31kmph
51) 0.53km - 3:16(6:11/km) 155/167bpm 32cal 9.69/10.25kmph
6:26 3:03 5 7 13 9 20 8 24 21 25 8 20 10 15 8 7 51 6 8 13 10 20 8 24 20 24 8 18 10 15 9 8 1:01 5 8 13 10 20 8 23 22 23 8 18 10 15 9 6 6:09 3:16
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

52% 13% 10% 15% 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 35 35 9:26 142 139-144 1339 178 118-192 0/1
0.13 1:15 40 10:32 130 120-142 1369 186 182-194 1/0
0.19 1:53 38 10:09 134 131-136 1360 185 180-190 0/1
0.25 2:30 37 9:52 134 130-136 1321 184 178-188 0/2
0.31 3:12 42 11:15 129 127-132 1451 179 170-186 1/0
0.38 3:52 40 10:41 130 129-132 1388 178 166-186 0/1
0.44 4:28 36 9:36 128 127-130 1229 181 176-188 0/2
0.50 5:06 38 10:09 127 124-129 1289 176 166-182 1/0
0.56 5:44 38 10:12 129 125-135 1315 184 176-188 0/0
0.63 6:28 44 11:44 138 132-142 1620 167 160-180 1/0
0.69 7:13 44 11:48 128 124-134 1511 166 160-178 2/0
0.75 7:52 40 10:36 129 127-131 1367 176 172-180 0/2
0.81 8:31 39 10:16 132 130-134 1355 176 172-178 0/0
0.88 9:08 37 9:48 133 129-138 1303 176 174-178 0/1
0.94 15:52 6:45 +6:13 1:47:57 125 96-145 13493 171 118-210 0/0
1.00 16:21 29 7:36 137 105-159 1042 203 184-214 1/0
1.06 16:48 27 7:09 166 156-174 1188 191 176-196 0/0
1.13 17:16 28 7:31 172 166-179 1294 188 172-196 2/0
1.19 17:46 30 7:53 176 167-182 1387 182 172-192 0/2
1.25 18:14 28 7:31 178 175-182 1337 183 174-192 0/0
1.31 18:41 28 7:23 174 173-176 1283 188 184-194 0/1
1.38 20:07 1:26 +11 22:55 173 169-176 3964 165 116-222 0/0
1.44 20:33 25 6:44 174 173-175 1171 198 176-222 1/0
1.50 20:59 26 7:04 176 175-179 1243 191 180-204 1/0
1.56 21:28 28 7:35 178 177-180 1351 191 176-198 1/0
1.63 21:59 31 8:16 177 176-179 1464 178 168-192 1/1
1.69 22:26 28 7:26 176 173-179 1307 194 180-198 0/1
1.75 22:54 28 7:25 175 174-178 1298 189 172-198 0/1
1.81 23:21 27 7:07 177 175-178 1259 190 178-200 0/1
1.88 25:33 2:12 +52 35:09 166 138-180 5835 136 98-194 0/0
1.94 26:01 28 7:30 165 150-174 1239 199 178-210 1/0
2.00 26:27 26 7:03 174 168-178 1227 197 178-208 0/0
2.06 26:57 29 7:51 180 176-188 1412 206 170-212 2/0
2.13 27:25 28 7:32 176 174-179 1326 189 170-212 0/2
2.19 27:52 27 7:12 178 176-179 1283 192 118-212 0/0
2.25 28:19 27 7:08 179 177-180 1276 201 184-214 0/1
2.31 33:15 4:57 +4:23 1:19:07 164 114-185 12976 195 172-212 0/0
2.38 33:56 40 10:47 149 130-170 1608 179 174-184 1/0
2.44 34:32 36 9:32 156 143-177 1487 176 170-180 1/0
2.50 35:11 39 10:31 153 151-154 1608 173 170-176 1/0
2.56 35:50 39 10:26 148 146-151 1543 174 170-176 1/1
2.63 36:28 38 10:02 147 145-149 1476 178 172-182 0/1
2.69 37:03 35 9:23 145 143-150 1362 179 176-182 0/0
2.75 37:38 35 9:14 150 146-152 1386 179 176-180 0/0
2.81 38:12 34 9:06 147 143-150 1338 184 180-186 0/2
2.88 38:47 36 9:30 148 146-153 1406 178 166-184 0/0
2.94 39:25 37 9:56 155 154-156 1539 177 166-180 2/0
3.00 40:04 39 10:30 160 155-167 1679 171 166-174 1/0
3.06 40:41 37 9:58 162 157-166 1616 173 170-176 0/0
3.13 41:19 38 10:02 154 152-156 1546 175 170-178 2/0
3.19 41:56 37 9:51 149 147-153 1468 177 172-180 0/1
3.23 42:22 26 9:52 150 148-152 1480 181 174-186 1/0

Heart

153/188max
  • Show Beats/Mile

Elevation

Asc 42m, Range 7m, Flat prediction 30:47
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

180 (222 max) Stride Length: 94cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.1 182 3.2 27:50 12:28
Walk 2.8 116 0.1 1:29 23:17
Still 2.6 - - 1:24 -
Pause 21.6 - - 11:39 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:49 7:17 41.60% More
800m 4:35 9:13 37.60% More
1km 5:29 8:49 41.19% More
Mile 10:03 10:03 38.74% More
5k 41:06 13:14 32.22% More

Predictions

Dist Time Per Mile WAVA
1M 8:51 8:51 44.03
5km 29:27 9:29 44.95
5M 48:45 9:45 44.12
10km 1:01:23 9:53 43.79
10M 1:41:39 10:10 43.68
Half 2:15:21 10:20 43.07
20M 3:31:57 10:36 43.58
Mara 4:42:11 10:46 43.65
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