Tue 17th Apr 2018 at 6:00pm by rupert bear

Run > Intervals
  • Time
    59:26
  • Miles
    7.13
  • Min/mi
    8:20
  • Pacing
    43.8%
  • WAVA
    64.98
  • Stride(cm)
    104
  • Cals
    805
  • Cadence
    185
  • BPM
    145
  • %MHR
    92
  • B/mi
    1211
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Warm up
4x1300m with 500m recovery.

First two stayed with Paul Jelley with dodgy quad before he stopped.
7:35, 7:45, 7:29, 6:47
Split Summary
===
1) 1m - 9:16(9:16/m) 106/130bpm 93cal 6.47/8.06mph
2) 0.61m - 5:20(8:49/m) 122/135bpm 65cal 6.81/12.04mph
3) 0.81m - 6:09(7:35/m) 140/202bpm 76cal 7.91/9.06mph
4) 0.29m - 2:49(9:35/m) 179/187bpm 51cal 6.26/9.54mph
5) 0.81m - 6:18(7:45/m) 184/191bpm 116cal 7.74/9.14mph
6) 0.26m - 2:00(7:43/m) 181/190bpm 37cal 7.77/8.81mph
7) 0.81m - 6:05(7:29/m) 192/213bpm 112cal 8.02/8.77mph
8) 0.3m - 3:05(10:09/m) 181/189bpm 57cal 5.91/7.99mph
9) 0.82m - 5:34(6:47/m) 193/198bpm 102cal 8.85/18.1mph
10) 1m - 9:12(9:12/m) 130/194bpm 90cal 6.52/9.52mph
11) 0.41m - 3:38(8:47/m) 98/114bpm 6cal 6.83/7.24mph
9:16 5:20 6:09 2:49 6:18 2:00 6:05 3:05 5:34 9:12 3:38

Pace

44% 9% 27% 10% 8% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:12 1:12 9:33 105 100-112 1002 181 178-184
0.25 2:20 1:08 9:04 101 88-115 915 181 176-184
0.38 4:57 2:38 +1:31 21:03 103 50-130 2168 174 120-188
0.50 6:07 1:09 9:16 111 105-120 1028 183 182-186
0.63 7:13 1:06 8:46 101 93-111 885 187 182-194
0.75 8:20 1:08 9:02 108 104-114 975 182 174-186
0.88 9:35 1:14 9:55 97 85-111 962 177 168-184
1.00 10:47 1:12 9:37 111 94-123 1068 175 160-184
1.13 11:50 1:03 8:21 100 83-125 836 171 116-184
1.25 12:51 1:01 8:11 128 123-135 1047 181 174-190
1.38 13:55 1:04 8:32 133 131-134 1135 184 178-192
1.50 14:54 59 7:54 130 127-132 1028 185 180-200
1.63 17:22 2:28 +1:07 19:41 116 76-134 2283 180 172-194
1.75 18:17 56 7:24 106 99-110 785 191 188-194
1.88 19:14 56 7:30 120 104-137 901 190 186-200
2.00 20:11 57 7:40 113 99-128 866 189 186-194
2.13 21:08 57 7:35 127 95-188 963 186 184-190
2.25 22:06 58 7:42 193 181-201 1486 187 184-190
2.38 23:05 59 7:51 193 188-196 1517 186 182-188
2.50 24:08 1:03 8:27 185 182-188 1564 183 174-188
2.63 25:20 1:12 9:37 179 171-186 1723 181 176-186
2.75 26:30 1:10 9:19 178 172-184 1659 184 180-192
2.88 27:31 1:01 8:05 182 180-186 1471 188 186-194
3.00 28:25 54 7:15 185 176-190 1343 190 188-194
3.13 29:25 1:00 7:57 184 177-188 1463 191 186-200
3.25 30:24 59 7:53 184 182-187 1450 185 184-188
3.38 31:22 59 7:48 184 182-185 1435 186 184-188
3.50 32:19 56 7:31 187 182-191 1404 189 186-194
3.63 34:19 2:00 +1:00 16:01 177 169-190 2835 187 176-196
3.75 35:14 55 7:19 186 181-188 1360 190 188-196
3.88 36:08 54 7:10 187 180-194 1341 192 188-194
4.00 37:06 58 7:48 196 190-205 1528 193 186-206
4.13 38:04 58 7:43 204 194-213 1573 190 186-192
4.25 39:00 56 7:31 192 189-195 1445 188 186-190
4.38 39:54 54 7:10 186 179-192 1333 188 186-190
4.50 40:51 57 7:38 185 179-190 1413 190 188-200
4.63 41:54 1:03 8:22 189 186-191 1582 186 174-190
4.75 43:07 1:13 9:43 180 174-188 1748 181 178-184
4.88 44:24 1:17 10:13 180 172-189 1839 183 180-188
5.00 45:20 56 7:31 186 183-189 1397 195 182-204
5.13 46:14 55 7:16 192 186-198 1395 196 192-202
5.25 47:10 55 7:22 194 193-196 1430 194 192-200
5.38 47:56 46 6:12 194 191-195 1202 192 190-198
5.50 48:47 51 6:44 193 191-195 1300 192 190-194
5.63 49:37 50 6:43 195 193-197 1310 196 194-204
5.75 52:59 3:22 +2:29 26:56 189 165-196 5091 194 176-204
5.88 54:29 1:30 +9 12:01 162 156-170 1948 182 180-184
6.00 55:36 1:07 8:56 167 164-170 1491 185 182-188
6.13 56:45 1:09 9:11 165 156-171 1515 183 174-188
6.25 57:53 1:08 9:01 108 93-171 974 185 182-188
6.38 59:01 1:08 9:05 101 94-110 918 186 184-188
6.50 1:00:03 1:02 8:15 96 93-99 792 185 182-188
6.63 1:01:10 1:07 8:59 97 93-103 871 184 180-186
6.75 1:02:20 1:10 9:17 89 81-95 826 184 180-188
6.87 1:03:26 1:06 8:47 92 87-99 808 185 182-188
7.00 1:04:39 1:13 9:45 105 95-114 1024 185 180-190
7.12 1:05:37 59 7:50 102 93-112 799 187 184-190

Heart

145/213max
  • Show Beats/Mile

Cadence

185 (206 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 90.1 185 7.1 59:03 8:29
Walk 8.0 118 0 5:20 5:03:49
Still 0.0 - - 1 -
Pause 1.9 - - 1:16 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:27 55.96% More
800m 3:15 6:32 66.27% More
1km 4:09 6:41 67.55% More
Mile 7:20 7:20 65.17% More
5k 25:00 8:03 65.17% More
5 miles 42:09 8:26 63.26% More
10k 55:43 8:58 59.90% More

Predictions

Dist Time Per Mile WAVA
1M 7:16 7:16 65.77
5km 24:26 7:52 66.69
5M 40:39 8:08 65.59
10km 51:18 8:15 65.05
10M 1:25:21 8:32 64.80
Half 1:53:57 8:42 63.82
20M 2:59:12 8:58 64.30
Mara 3:59:14 9:08 64.23
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