Tue 14th Nov 2017 at 5:00am by MaT.T

Run > Intervals
  • Time
    1:00:36
  • Miles
    6.00
  • Min/mi
    10:06
  • Pacing
    90%
  • WAVA
    45.06
  • Stride(cm)
    97
  • Cals
    598
  • Cadence
    165
  • BPM
    134
  • %MHR
    70.3
  • B/mi
    1348
  • Asc(m)
    42
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

2 mile warm-up @ recovery pace, 8 x 30 second sprint @ relaxed sprint speed with 2 minute active recoveries, 2 mile cool-down @ recovery pace

Split Summary
===
1) 1m - 11:20(11:20/m) 120/144bpm 104cal 5.29/6.55mph
2) 1m - 10:06(10:06/m) 126/132bpm 95cal 5.94/6.47mph
3) 0.08m - 34(7:30/m) 131/133bpm 5cal 7.99/7.89mph
4) 0.18m - 2:00(10:47/m) 133/141bpm 20cal 5.56/7.45mph
5) 0.07m - 29(7:24/m) 132/133bpm 4cal 8.12/7.95mph
6) 0.2m - 2:00(10:17/m) 136/149bpm 22cal 5.83/7.87mph
7) 0.07m - 31(7:19/m) 135/136bpm 5cal 8.2/8.47mph
8) 0.2m - 2:00(10:01/m) 136/142bpm 22cal 5.99/8.31mph
9) 0.07m - 30(7:15/m) 135/135bpm 5cal 8.28/8.68mph
10) 0.2m - 2:00(10:09/m) 138/144bpm 22cal 5.91/8.62mph
11) 0.07m - 30(7:09/m) 129/142bpm 4cal 8.4/8.85mph
12) 0.2m - 2:00(10:00/m) 136/151bpm 20cal 6/8.85mph
13) 0.07m - 30(7:25/m) 137/139bpm 5cal 8.1/8.43mph
14) 0.2m - 2:00(10:00/m) 147/170bpm 24cal 6/8.39mph
15) 0.07m - 31(6:54/m) 136/146bpm 5cal 8.69/8.64mph
16) 0.19m - 2:00(10:30/m) 130/135bpm 16cal 5.72/8.47mph
17) 0.07m - 30(7:02/m) 134/135bpm 4cal 8.52/9.02mph
18) 1m - 10:04(10:04/m) 140/180bpm 109cal 5.96/8.64mph
19) 1m - 10:09(10:09/m) 138/144bpm 99cal 5.91/6.12mph
20) 0.07m - 52(12:18/m) 140/143bpm 8cal 4.88/5.78mph
11:20 10:06 34 2:00 29 2:00 31 2:00 30 2:00 30 2:00 30 2:00 31 2:00 30 10:04 10:09 52
Pin Map
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Pace

93% 1% 1% 3% 1% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 49 49 13:05 101 94-116 1322 149 78-166 0/3
0.13 1:44 55 14:33 134 119-144 1950 153 146-164 2/1
0.19 2:33 50 13:13 121 116-134 1599 143 104-212 0/3
0.25 3:17 44 11:46 123 121-126 1446 166 160-186 0/1
0.31 3:58 41 10:58 121 118-124 1327 138 82-198 0/1
0.38 4:44 46 12:15 117 115-121 1433 163 106-204 0/1
0.44 5:27 43 11:30 123 114-128 1415 161 102-186 0/1
0.50 6:09 41 10:57 121 118-123 1324 161 160-162 1/2
0.56 6:48 39 10:25 119 118-120 1240 163 162-168 1/0
0.63 7:26 38 10:13 122 121-123 1247 164 162-166 0/1
0.69 8:04 38 10:12 121 117-126 1234 164 162-166 0/0
0.75 8:43 39 10:20 121 119-124 1251 163 162-164 0/2
0.81 9:21 38 10:14 121 120-123 1239 165 164-166 0/1
0.88 10:01 40 10:35 123 122-124 1303 164 162-166 0/1
0.94 10:40 39 10:26 123 122-124 1284 164 162-166 1/1
1.00 11:21 41 10:54 120 118-121 1307 164 160-166 0/2
1.06 11:59 38 10:01 122 119-125 1222 166 164-166 1/0
1.13 12:36 37 9:56 124 122-126 1232 165 162-168 0/2
1.19 13:13 37 9:59 124 123-126 1238 166 164-166 0/0
1.25 13:51 38 10:03 126 124-127 1267 164 162-166 1/0
1.31 14:29 38 10:15 124 122-126 1271 166 162-170 0/1
1.38 15:06 37 9:47 123 122-124 1203 164 162-166 0/1
1.44 15:42 36 9:33 126 125-127 1203 165 164-168 1/0
1.50 16:18 36 9:41 125 124-125 1211 166 164-168 0/1
1.56 16:55 37 9:56 126 125-127 1251 166 164-168 0/1
1.63 17:33 37 9:54 124 122-128 1227 165 164-166 0/1
1.69 18:09 37 9:49 129 128-129 1267 166 162-168 0/1
1.75 18:46 36 9:42 128 127-130 1241 166 166-168 1/0
1.81 19:23 37 9:51 130 128-130 1280 167 166-168 0/0
1.88 20:02 39 10:28 128 127-129 1341 164 162-166 1/1
1.94 20:42 40 10:42 127 126-129 1360 162 162-164 0/1
2.00 21:27 45 11:56 130 127-132 1551 163 162-168 1/0
2.06 21:54 28 7:22 131 128-133 964 170 166-172 2/2
2.13 22:32 38 10:03 135 130-140 1358 165 160-174 0/0
2.19 23:12 40 10:44 132 129-137 1417 163 160-166 0/0
2.25 23:53 41 10:53 130 129-132 1415 165 162-170 1/1
2.31 24:23 30 8:00 132 131-133 1057 173 172-174 1/2
2.38 24:59 36 9:35 141 133-149 1351 164 160-172 0/0
2.44 25:38 39 10:23 137 135-139 1422 166 164-168 0/1
2.50 26:16 38 10:13 131 129-133 1339 162 160-164 1/0
2.56 26:48 32 8:27 136 135-136 1149 170 166-174 0/0
2.63 27:21 33 8:50 137 134-141 1210 168 158-178 1/1
2.69 27:58 37 9:49 139 138-141 1366 165 164-166 0/1
2.75 28:34 36 9:38 135 131-138 1301 165 162-168 1/1
2.81 29:09 35 9:24 133 131-135 1250 168 162-174 1/0
2.88 29:39 29 7:50 135 135-136 1058 172 160-178 1/0
2.94 30:17 38 10:05 141 138-144 1421 164 162-166 1/1
3.00 30:54 38 10:01 138 134-140 1382 165 162-170 0/1
3.06 31:32 38 10:02 139 133-143 1395 167 164-176 0/1
3.13 31:58 27 7:06 124 115-137 880 173 172-178 1/1
3.19 32:36 37 9:56 135 113-151 1341 167 160-178 0/0
3.25 33:14 38 10:09 140 138-141 1420 165 164-166 2/1
3.31 33:51 38 10:04 136 135-140 1369 167 164-168 1/2
3.38 34:21 30 7:53 137 136-139 1080 173 168-176 1/0
3.44 34:54 33 8:49 142 136-149 1252 168 164-176 1/2
3.50 35:31 37 9:46 161 151-168 1572 164 162-168 0/1
3.56 36:08 38 10:02 144 136-158 1445 167 164-172 0/0
3.63 36:42 34 9:04 138 135-141 1251 168 162-176 1/0
3.69 37:13 31 8:11 129 117-146 1056 174 164-178 1/0
3.75 37:53 40 10:38 130 124-134 1383 164 162-166 0/1
3.81 38:31 38 10:12 133 131-135 1357 164 164-166 0/0
3.88 39:08 37 9:49 133 131-134 1305 169 166-174 1/1
3.94 39:35 27 7:11 134 134-135 963 174 170-178 1/0
4.00 40:12 37 9:50 157 138-180 1543 165 164-170 0/1
4.06 40:50 38 10:10 150 140-166 1525 167 166-170 2/1
4.13 41:29 39 10:30 152 141-178 1596 165 162-168 0/3
4.19 42:08 38 10:12 139 137-141 1418 164 164-164 1/1
4.25 42:46 39 10:23 141 140-142 1464 164 160-168 0/0
4.31 43:25 39 10:20 141 140-142 1457 164 162-166 0/1
4.38 44:02 37 9:53 141 140-142 1394 167 166-168 0/1
4.44 44:39 36 9:39 137 135-141 1323 166 164-168 1/0
4.50 45:17 38 10:13 138 137-139 1411 165 164-166 1/0
4.56 45:54 38 10:01 136 134-139 1361 166 164-168 1/0
4.62 46:32 38 10:04 138 136-140 1390 167 166-168 1/0
4.69 47:09 37 9:56 138 138-139 1371 166 164-168 1/0
4.75 47:46 36 9:42 138 136-139 1339 167 166-168 1/0
4.81 48:24 38 10:06 137 136-138 1384 168 166-170 0/0
4.87 49:01 38 10:04 136 136-137 1369 165 164-168 1/0
4.94 49:39 38 10:03 137 136-138 1376 168 166-168 1/0
5.00 50:16 37 9:49 136 134-138 1334 166 164-166 1/0
5.06 50:53 37 9:50 138 137-139 1357 167 164-170 1/1
5.12 51:31 38 10:12 138 137-138 1408 165 162-168 2/1
5.19 52:10 39 10:18 138 137-140 1421 166 162-168 0/0
5.25 52:48 38 10:11 137 136-138 1394 167 166-168 1/1
5.31 53:24 36 9:39 141 138-142 1361 166 164-166 1/0
5.38 54:02 38 10:09 140 140-141 1420 168 166-168 1/1
5.44 54:41 39 10:19 138 137-140 1424 167 164-168 2/0
5.50 55:19 39 10:16 138 135-140 1417 166 164-168 1/1
5.56 55:57 37 9:58 137 136-138 1366 167 166-168 0/0
5.63 56:34 38 10:01 138 137-140 1382 166 164-168 0/1
5.69 57:12 38 10:03 138 136-139 1387 165 164-166 3/0
5.75 57:50 39 10:17 140 138-144 1439 165 164-168 1/0
5.81 58:30 39 10:31 138 137-138 1452 165 164-166 0/0
5.88 59:09 40 10:33 135 133-137 1424 165 164-166 2/0
5.94 59:48 38 10:14 129 107-140 1320 166 164-168 1/0
5.99 1:00:27 39 12:48 141 139-143 1805 163 162-166 6/0

Heart

134/180max
  • Show Beats/Mile

Elevation

Asc 42m, Range 28m, Flat prediction 1:00:23
Elevation Graph
Biggest Climbs (m) Min/mi
20 1.2% 10:16
See your biggest climbs

Cadence

165 (212 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.3 165 5.9 59:26 10:04
Walk 1.7 97 0.1 1:01 12:43

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:16 9:07 34.98% More
800m 4:33 9:10 40.38% More
1km 5:36 9:01 42.86% More
Mile 9:14 9:14 44.40% More
5k 29:52 9:37 46.69% More
5 miles 49:07 9:49 46.15% More

Predictions

Dist Time Per Mile WAVA
1M 9:04 9:04 45.22
5km 30:10 9:43 46.22
5M 49:57 9:59 45.37
10km 1:02:53 10:07 44.97
10M 1:44:09 10:25 44.84
Half 2:18:39 10:35 44.19
20M 3:37:08 10:51 44.72
Mara 4:49:05 11:02 44.79
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