Tue 20th Mar 2018 at 6:00pm by jamesdown1986

Run > Intervals
  • Time
    30:34
  • Miles
    4.22
  • Min/mi
    7:15
  • Pacing
    58%
  • WAVA
    57.85
  • Stride(cm)
    131
  • Cals
    482
  • Cadence
    170
  • BPM
    155
  • %MHR
    90.4
  • B/mi
    1119
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0m - 44(3:51:31/m) 69/72bpm 1cal 0.26/0.17mph
2) 0.99m - 5:56(6:00/m) 147/173bpm 95cal 10.01/10.4mph
3) 0.07m - 33(7:52/m) 161/163bpm 10cal 7.62/10.06mph
4) 0.23m - 1:21(5:45/m) 160/165bpm 25cal 10.42/10.85mph
5) 0.02m - 30(27:15/m) 158/160bpm 9cal 2.2/10.65mph
6) 0.75m - 4:10(5:33/m) 164/171bpm 78cal 10.81/11.37mph
7) 0.08m - 1:59(23:39/m) 146/165bpm 29cal 2.54/10.73mph
8) 0.98m - 5:49(5:55/m) 159/168bpm 102cal 10.13/10.44mph
9) 0.07m - 32(7:42/m) 163/164bpm 9cal 7.79/10.46mph
10) 0.23m - 1:19(5:39/m) 168/172bpm 25cal 10.62/11.08mph
11) 0.02m - 33(24:03/m) 158/163bpm 9cal 2.5/10.79mph
12) 0.74m - 4:15(5:44/m) 166/172bpm 80cal 10.47/11.79mph
13) 0.02m - 2:52(2:48:59/m) 110/135bpm 10cal 0.36/0.19mph
44 5:56 33 1:21 30 4:10 1:59 5:49 32 1:19 33 4:15 2:52
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

7% 1% 3% 1% 37% 50%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 1:05 1:05 17:25 86 66-119 1498 167 166-170
0.13 1:30 25 6:41 131 125-136 876 171 170-172
0.19 1:52 21 5:44 137 135-140 784 172 172-172
0.25 2:13 21 5:41 135 132-136 767 172 172-172
0.31 2:35 22 5:46 138 136-140 795 172 172-174
0.38 2:57 23 6:02 139 138-139 840 172 172-174
0.44 3:20 23 6:00 140 138-143 841 172 172-172
0.50 3:44 24 6:29 139 131-153 900 172 170-176
0.56 4:07 23 6:06 161 157-165 981 173 172-176
0.63 4:29 22 5:45 163 161-165 936 172 172-172
0.69 4:50 21 5:43 161 161-161 920 172 172-172
0.75 5:12 22 5:49 168 164-172 977 172 172-172
0.81 5:33 22 5:45 163 162-165 939 172 172-172
0.88 5:57 24 6:17 164 163-166 1029 169 166-172
0.94 6:21 24 6:19 168 161-171 1062 169 168-170
1.00 6:42 21 5:33 164 162-168 911 170 168-172
1.06 7:13 32 8:29 161 160-162 1366 165 160-170
1.13 7:35 22 5:47 161 159-163 930 175 174-178
1.19 7:57 22 5:53 161 159-163 948 174 172-176
1.25 8:18 21 5:30 159 158-160 876 172 170-174
1.31 9:01 43 11:30 158 156-160 1816 170 166-172
1.38 9:23 22 6:00 160 158-164 959 173 172-174
1.44 9:44 20 5:26 166 162-168 902 174 170-178
1.50 10:04 20 5:20 165 163-166 881 175 174-176
1.56 10:26 22 5:54 163 161-164 962 174 172-178
1.63 10:48 22 5:51 166 162-171 972 174 172-178
1.69 11:08 21 5:29 167 164-170 916 173 172-174
1.75 11:29 21 5:28 165 164-165 903 174 172-174
1.81 11:49 20 5:23 165 165-166 888 172 170-174
1.88 12:10 20 5:27 168 166-170 916 174 172-174
1.94 12:32 22 5:53 164 162-167 964 173 172-174
2.00 12:54 23 6:01 160 158-164 962 172 172-172
2.06 13:13 19 5:02 161 159-162 809 172 170-174
2.13 14:00 47 12:26 160 154-165 1990 119 106-172
2.19 15:21 1:22 21:46 133 118-151 2894 129 102-174
2.25 15:47 26 6:58 142 115-161 989 172 170-174
2.31 16:11 23 6:10 158 153-166 974 171 170-172
2.38 16:33 22 5:57 161 156-165 958 172 170-174
2.44 16:53 21 5:29 162 160-163 889 172 170-174
2.50 17:15 22 5:46 161 159-164 930 171 170-172
2.56 17:37 22 5:54 162 161-163 955 172 170-172
2.63 18:00 23 6:03 163 161-164 987 171 170-174
2.69 18:24 24 6:25 165 163-168 1059 171 168-172
2.75 18:46 22 5:59 165 164-166 989 172 172-172
2.81 19:09 22 5:56 166 165-167 985 172 172-172
2.88 19:31 22 5:58 161 160-163 961 171 170-172
2.94 19:53 22 5:47 161 161-162 931 171 170-172
3.00 20:16 23 6:06 162 158-163 989 170 170-170
3.06 20:40 24 6:25 163 161-165 1046 170 170-170
3.13 21:00 20 5:20 164 163-164 874 170 170-170
3.19 21:23 23 6:13 163 162-164 1012 168 160-170
3.25 21:50 27 7:10 166 164-168 1189 170 160-174
3.31 22:12 22 5:57 169 167-171 1005 174 172-174
3.38 22:33 21 5:40 167 165-168 945 173 172-174
3.44 22:57 24 6:26 166 160-169 1067 173 172-174
3.50 23:40 43 11:27 158 157-158 1810 163 118-174
3.56 24:01 21 5:31 162 156-170 893 173 170-176
3.63 24:22 21 5:36 167 164-169 936 174 172-174
3.69 24:45 23 6:04 164 162-167 995 172 170-174
3.75 25:08 23 6:16 168 167-170 1052 172 170-174
3.81 25:31 22 5:58 167 165-168 996 172 170-174
3.88 25:52 21 5:33 166 164-170 922 173 172-174
3.94 26:13 21 5:39 169 166-172 954 172 170-172
4.00 26:34 21 5:35 168 166-170 939 172 170-174
4.06 26:57 23 6:11 167 166-168 1032 171 170-174
4.13 27:19 22 5:55 166 165-166 981 173 172-174
4.19 27:38 19 5:09 166 165-167 854 174 172-176
4.22 31:11 3:33 +1:19 2:06:49 119 101-166 15092 174 174-174

Heart

155/172max
  • Show Beats/Mile

Cadence

170 (178 max) Stride Length: 131cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 90.0 171 4.2 27:55 7:03
Walk 4.5 109 0.1 1:27 22:40
Still 1.5 - - 29 -
Pause 4.1 - - 1:19 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:21 5:26 53.33% More
800m 2:44 5:29 61.75% More
1km 3:27 5:33 63.93% More
Mile 5:52 5:52 64.71% More
5k 20:05 6:28 64.05% More

Predictions

Dist Time Per Mile WAVA
1M 6:39 6:39 57.03
5km 22:06 7:07 58.21
5M 36:35 7:19 57.61
10km 46:04 7:25 57.33
10M 1:16:17 7:38 57.35
Half 1:41:34 7:45 56.64
20M 2:39:02 7:57 57.32
Mara 3:31:45 8:05 57.41
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