Mon 19th Mar 2018 at 6:00pm by bodwen

Run > Intervals
  • Time
    45:44
  • Miles
    5.63
  • Min/mi
    8:07
  • Pacing
    48%
  • WAVA
    52.30
  • Stride(cm)
    118
  • Cals
    376
  • Cadence
    168
  • BPM
    113
  • %MHR
    62
  • B/mi
    917
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.59m - 5:02(8:34/m) 102/117bpm 37cal 7.01/9.27mph
2) 0.55m - 3:47(6:55/m) 113/122bpm 35cal 8.67/9.85mph
3) 0.4m - 3:29(8:49/m) 114/122bpm 32cal 6.81/10.16mph
4) 0.31m - 1:37(5:13/m) 106/115bpm 11cal 11.51/12.92mph
5) 0.29m - 2:55(10:12/m) 114/123bpm 25cal 5.88/12.04mph
6) 0.08m - 27(5:52/m) 111/118bpm 3cal 10.22/11.92mph
7) 0.01m - 7(13:20/m) 116/122bpm 4.5/11.4mph
8) 0.05m - 19(6:28/m) 95/98bpm 1cal 9.28/12.36mph
9) 0.02m - 14(14:53/m) 95/99bpm 1cal 4.03/11.9mph
10) 0.08m - 28(5:47/m) 100/119bpm 2cal 10.37/11.96mph
11) 0.01m - 4(9:00/m) 113/117bpm 6.67/11.84mph
12) 0.06m - 22(5:46/m) 103/109bpm 2cal 10.4/11.81mph
13) 0.09m - 1:28(15:34/m) 116/123bpm 12cal 3.85/11.71mph
14) 0.07m - 27(6:05/m) 93/99bpm 1cal 9.87/12.29mph
15) 0.05m - 57(18:19/m) 118/143bpm 8cal 3.28/11.08mph
16) 0.09m - 41(7:34/m) 97/120bpm 3cal 7.92/11.21mph
17) 0.28m - 2:26(8:37/m) 113/124bpm 19cal 6.97/10.6mph
18) 0.1m - 43(7:08/m) 104/116bpm 3cal 8.4/11.61mph
19) 0.56m - 5:44(10:08/m) 123/151bpm 56cal 5.92/9.66mph
20) 0.3m - 1:39(5:30/m) 115/131bpm 13cal 10.92/11.06mph
21) 0.26m - 2:26(9:29/m) 117/131bpm 20cal 6.33/10mph
22) 0.59m - 3:23(5:42/m) 121/130bpm 30cal 10.53/11.56mph
23) 0.79m - 7:01(8:50/m) 122/131bpm 62cal 6.8/10.46mph
5:02 3:47 3:29 1:37 2:55 27 7 19 14 28 4 22 1:28 27 57 41 2:26 43 5:44 1:39 2:26 3:23 7:01

Pace

28% 19% 22% 13% 11% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 33 33 8:50 78 68-91 689 160 120-176
0.13 1:06 32 8:38 105 94-116 907 167 164-170
0.19 1:39 33 8:53 106 99-110 942 167 164-168
0.25 2:09 30 8:07 99 98-100 804 166 164-168
0.31 2:41 32 8:32 98 95-100 836 166 164-168
0.38 3:13 31 8:22 105 103-108 878 166 164-168
0.44 3:43 30 8:08 109 108-113 886 166 164-168
0.50 4:13 30 7:56 111 111-112 881 165 164-166
0.56 4:45 32 8:28 110 108-111 931 162 160-164
0.63 6:17 1:33 +1:03 24:45 105 99-110 2598 167 122-178
0.69 6:45 28 7:26 115 108-122 855 172 166-174
0.75 7:10 25 6:37 113 111-115 747 165 164-168
0.81 7:37 27 7:05 113 112-113 800 164 162-164
0.88 8:05 29 7:38 116 113-117 886 162 160-164
0.94 8:31 25 6:47 113 113-114 766 162 160-164
1.00 8:57 26 6:55 115 114-117 795 163 160-166
1.06 9:23 26 6:57 112 110-114 778 163 162-164
1.13 9:49 26 6:57 113 112-114 786 163 162-166
1.19 10:43 55 +15 14:34 110 103-114 1603 154 114-162
1.25 11:20 37 9:50 115 108-122 1130 163 162-164
1.31 12:03 43 +16 11:30 113 110-116 1299 152 122-170
1.38 12:32 29 7:39 115 114-116 880 165 164-166
1.44 13:02 30 8:06 115 114-116 932 161 160-162
1.50 13:34 32 8:31 118 117-118 1004 161 160-162
1.56 14:45 1:10 +44 18:46 101 92-117 1896 180 162-200
1.63 15:06 21 5:41 94 88-102 534 194 192-196
1.69 15:28 22 5:51 110 106-115 644 190 184-192
1.75 15:49 21 5:30 112 109-114 615 185 180-190
1.81 16:06 17 4:32 114 112-115 517 193 192-194
1.88 17:22 1:17 +43 20:29 107 88-119 2193 163 122-190
1.94 17:59 36 9:43 111 90-123 1078 161 156-164
2.00 18:30 31 8:18 120 116-122 996 161 160-162
2.06 19:07 37 +1 9:56 119 118-120 1181 161 160-162
2.13 20:38 1:30 +47 24:07 118 116-121 2846 165 162-184
2.19 21:02 24 6:24 110 108-115 705 197 190-202
2.25 22:03 1:02 +35 16:25 104 94-122 1708 183 120-202
2.31 23:17 1:14 +43 19:37 94 85-104 1844 192 122-202
2.38 24:10 53 +36 14:11 109 100-119 1547 186 122-200
2.44 24:43 33 8:50 113 103-123 998 196 194-202
2.50 25:30 47 12:37 115 107-122 1450 145 106-196
2.56 26:41 1:10 +26 18:48 98 85-116 1842 163 118-200
2.63 27:33 52 +8 13:50 119 97-143 1647 137 100-206
2.69 28:43 1:11 +31 18:48 93 82-117 1749 147 120-192
2.75 29:51 1:07 +27 18:00 108 94-120 1944 184 122-198
2.81 31:15 1:24 +52 22:30 114 91-124 2564 169 164-194
2.88 31:45 29 7:49 102 92-112 797 186 182-188
2.94 32:07 23 6:04 118 113-123 715 171 164-184
3.00 32:39 32 8:30 116 113-120 987 161 160-162
3.06 33:58 1:19 +54 21:01 106 91-123 2228 178 122-200
3.13 35:07 1:09 +29 18:22 113 103-124 2075 182 122-194
3.19 35:57 51 13:29 126 112-151 1699 149 122-164
3.25 36:32 34 9:08 130 120-145 1187 162 160-166
3.31 37:08 36 9:40 122 121-122 1179 162 160-162
3.38 37:40 32 8:35 124 123-125 1064 164 162-166
3.44 38:16 36 9:42 122 120-124 1183 160 158-162
3.50 38:54 37 9:57 122 120-124 1214 163 162-164
3.56 39:32 38 10:09 123 120-126 1249 164 162-164
3.63 40:03 32 8:27 124 123-124 1047 164 162-164
3.69 41:29 1:25 +47 22:45 113 85-123 2571 144 122-166
3.75 41:55 27 7:06 98 84-115 696 193 190-196
3.81 42:15 19 5:11 118 111-123 612 191 188-194
3.88 42:35 20 5:24 128 124-131 691 183 180-192
3.94 42:55 19 5:10 123 121-127 635 181 180-184
4.00 44:19 1:24 +1:00 22:24 109 87-123 2442 162 122-180
4.06 44:55 37 9:51 107 93-113 1054 166 162-170
4.13 45:28 33 8:45 124 116-131 1085 165 162-168
4.19 45:59 31 8:17 123 121-125 1019 164 162-166
4.25 47:27 1:28 +51 23:24 114 102-124 2667 129 122-162
4.31 47:52 25 6:34 111 102-120 729 193 186-196
4.38 48:13 22 5:46 115 112-119 664 192 192-192
4.44 48:38 25 6:35 125 120-130 823 190 186-192
4.50 48:59 21 5:31 124 122-125 683 187 186-188
4.56 49:20 21 5:40 125 123-125 709 189 188-190
4.62 49:40 20 5:15 123 122-124 646 184 182-186
4.69 50:00 20 5:27 126 125-127 687 182 180-182
4.75 50:21 21 5:28 123 121-126 673 178 176-180
4.81 50:42 22 5:46 124 121-126 715 181 178-186
4.87 52:38 1:56 +1:16 30:58 108 92-117 3345 154 122-180
4.94 53:18 40 10:34 109 96-120 1152 164 160-166
5.00 53:50 32 8:35 127 119-131 1091 164 162-166
5.06 54:21 31 8:13 125 123-126 1028 164 162-166
5.12 54:51 30 7:56 124 122-126 985 166 164-166
5.19 55:21 30 8:05 123 121-125 995 164 162-166
5.25 55:53 31 8:23 125 124-128 1049 168 164-172
5.31 56:23 30 8:03 124 122-126 999 166 164-168
5.38 56:55 32 8:27 126 123-129 1065 164 162-166
5.44 57:27 33 8:44 125 124-126 1091 166 164-168
5.50 57:58 31 8:10 124 123-126 1013 167 166-168
5.56 58:28 30 8:00 124 122-126 992 166 164-168
5.63 59:04 36 9:38 125 123-126 1204 154 122-166

Heart

113/151max
  • Show Beats/Mile

Cadence

168 (206 max) Stride Length: 118cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.5 174 5.4 40:49 9:29
Walk 11.7 119 0.3 8:06 29:56
Still 0.3 - - 14 -
Pause 14.4 - - 9:57 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:16 5:08 57.33% More
800m 2:47 5:36 60.45% More
1km 4:38 7:27 47.69% More
Mile 8:20 8:20 45.80% More
5k 32:39 10:30 39.61% More
5 miles 52:33 10:31 40.25% More

Predictions

Dist Time Per Mile WAVA
1M 6:57 6:57 54.88
5km 23:55 7:42 54.07
5M 40:11 8:02 52.64
10km 50:56 8:12 52.00
10M 1:25:33 8:33 51.23
Half 1:54:49 8:46 50.16
20M 3:02:06 9:06 50.12
Mara 4:04:25 9:20 49.79
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