Tue 10th Jul 2018 at 6:00pm by rupert bear

Run > Intervals
  • Time
    40:26
  • Miles
    4.19
  • Min/mi
    9:39
  • Pacing
    0%
  • WAVA
    54.94
  • Stride(cm)
    98
  • Cals
    492
  • Cadence
    170
  • BPM
    103
  • %MHR
    65.5
  • B/mi
    998
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

4 high intensity intervals each was

20seconds on with 10 recovery

Followed by 4x1mim with 1 min recovery

Recovery break

Followed by another 4x1mim with 1 min recovery

Warm down and stretches

Split Summary
===
1) 1m - 13:36(13:36/m) 107/138bpm 129cal 4.41/11.19mph
2) 0.31m - 9:03(29:11/m) 91/122bpm 50cal 2.06/12.71mph
3) 0.15m - 57(6:15/m) 108/128bpm 7cal 9.61/10.92mph
4) 0.05m - 1:07(22:23/m) 102/128bpm 9cal 2.68/9.5mph
5) 0.19m - 1:53(9:44/m) 115/130bpm 20cal 6.16/10.29mph
6) 0.13m - 52(6:27/m) 118/128bpm 9cal 9.29/10.94mph
7) 0.05m - 47(15:36/m) 105/128bpm 7cal 3.85/9.48mph
8) 0.02m - 29(26:15/m) 84/88bpm 1cal 2.29/4.01mph
9) 0.11m - 40(6:03/m) 109/122bpm 5cal 9.91/10.5mph
10) 0.12m - 4:10(35:44/m) 93/130bpm 24cal 1.68/10.48mph
11) 0.12m - 48(6:34/m) 107/121bpm 5cal 9.13/9.91mph
12) 0.09m - 1:13(13:29/m) 119/125bpm 14cal 4.45/9.81mph
13) 0m - 1(49:52/m) 100/100bpm 1.2/0mph
14) 0m - 1(36:57/m) 101/101bpm 1.62/0mph
15) 0.12m - 44(6:11/m) 134/154bpm 8cal 9.7/11.15mph
16) 0.1m - 1:14(12:36/m) 141/156bpm 18cal 4.76/9.98mph
17) 0.12m - 47(6:29/m) 118/129bpm 8cal 9.24/9.93mph
18) 0.09m - 1:13(13:06/m) 120/129bpm 14cal 4.58/9.89mph
19) 0.13m - 48(6:15/m) 121/130bpm 8cal 9.6/11.42mph
20) 1m - 11:31(11:31/m) 110/132bpm 99cal 5.21/9.91mph
21) 0.29m - 22:32(1:18:48/m) 74/127bpm 57cal 0.76/7.53mph
13:36 9:03 57 1:07 1:53 52 47 29 40 4:10 48 1:13 1 1 44 1:14 47 1:13 48 11:31 22:32

Pace

66% 10% 7% 1% 7% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 38 38 10:13 97 72-127 991 169 118-192 1/1
0.13 1:09 31 8:16 127 114-137 1049 182 172-192 0/1
0.19 1:48 39 10:21 120 117-123 1243 163 146-182 1/0
0.25 2:27 39 10:29 120 117-123 1258 160 120-176 1/1
0.31 3:07 39 10:31 122 120-125 1284 167 150-176 2/3
0.38 3:39 32 8:32 122 119-125 1040 179 174-192 0/1
0.44 4:09 30 7:58 124 123-125 989 183 176-194 1/1
0.50 4:48 39 10:30 124 122-127 1303 179 176-180 1/0
0.56 5:22 34 9:06 124 122-126 1129 181 180-182 0/1
0.63 6:03 41 10:52 120 115-123 1304 187 176-200 0/0
0.69 6:39 36 9:36 119 117-120 1142 178 174-182 1/1
0.75 7:06 27 7:13 122 118-126 881 188 176-198 1/1
0.81 7:37 31 8:17 123 121-125 1019 182 180-182 0/1
0.88 8:08 31 8:13 124 123-125 1019 184 182-188 1/0
0.94 11:17 3:09 50:23 98 79-123 4937 146 118-182 0/1
1.00 13:30 2:13 35:26 81 75-87 2870 167 120-198 1/1
1.06 14:26 56 14:54 104 92-113 1549 180 120-190 1/0
1.13 15:12 46 12:17 104 99-107 1277 170 122-204 1/1
1.19 15:46 34 9:02 110 101-120 993 170 120-204 0/1
1.25 20:43 4:58 1:19:23 91 75-122 7224 139 94-198 0/1
1.31 22:22 1:39 26:21 88 75-100 2319 175 120-204 3/1
1.38 23:00 38 10:12 100 86-112 1020 204 200-204 0/2
1.44 23:25 25 6:39 117 112-124 779 197 190-202 1/0
1.50 24:30 1:05 17:15 107 87-128 1845 146 120-194 1/1
1.56 25:01 31 8:12 104 95-112 853 165 120-194 1/0
1.63 25:24 23 6:13 118 114-123 733 196 194-198 0/0
1.69 26:09 45 11:56 124 117-129 1480 159 118-192 3/2
1.75 26:52 43 11:29 110 102-117 1263 164 104-202 1/3
1.81 27:16 25 6:33 122 115-127 800 197 194-202 1/0
1.88 27:58 41 11:01 110 90-128 1212 130 108-194 1/0
1.94 28:51 53 14:15 91 80-111 1297 140 108-202 1/1
2.00 29:16 25 6:43 116 114-119 779 202 200-204 0/0
2.06 29:44 28 7:23 125 120-130 922 192 182-204 0/2
2.13 32:31 2:47 44:33 94 73-123 4188 125 118-180 4/0
2.19 33:52 1:21 21:35 92 72-112 1985 181 120-202 0/3
2.25 34:19 27 7:14 117 114-121 845 199 196-206 1/0
2.31 34:52 33 8:43 123 121-124 1072 187 176-196 1/1
2.38 35:47 55 14:44 108 99-124 1591 144 96-206 0/0
2.44 36:10 23 6:11 139 125-151 860 197 182-202 1/0
2.50 36:38 28 7:22 154 152-155 1133 190 186-194 0/1
2.56 37:34 56 15:03 133 114-151 2001 153 114-180 3/2
2.63 37:59 25 6:35 113 111-116 745 200 196-202 0/3
2.69 38:24 25 6:34 125 119-129 822 197 196-200 1/0
2.75 39:01 37 9:53 127 124-129 1256 180 174-188 1/1
2.81 39:46 45 12:06 112 106-121 1355 157 120-200 0/0
2.88 40:11 25 6:45 123 121-128 831 199 194-202 1/0
2.94 40:38 26 7:02 130 129-132 915 192 180-196 0/1
3.00 43:03 2:25 38:39 108 91-127 4174 144 120-176 3/2
3.06 44:38 1:36 25:29 95 81-112 2421 173 118-188 1/3
3.13 45:11 32 8:38 112 107-118 967 185 182-188 1/0
3.19 45:43 32 8:36 116 113-121 997 186 184-188 1/1
3.25 46:15 32 8:28 115 109-121 974 187 182-196 1/1
3.31 46:48 33 8:54 116 114-119 1032 186 184-188 1/1
3.38 47:27 39 10:25 120 116-122 1250 180 174-188 0/0
3.44 48:00 33 8:43 116 110-122 1012 183 182-184 1/0
3.50 48:32 32 8:33 108 107-110 924 184 182-190 1/1
3.56 49:04 32 8:37 114 112-116 982 184 182-186 1/1
3.63 49:36 32 8:30 118 116-119 1003 185 184-186 0/0
3.69 50:08 32 8:33 114 110-116 976 186 184-188 0/2
3.75 50:39 31 8:20 121 117-124 1009 184 182-186 4/0
3.81 51:10 31 8:08 120 118-122 976 186 184-188 0/2
3.88 51:40 30 7:57 121 120-122 962 184 180-186 1/2
3.94 52:08 29 7:36 121 117-125 921 187 186-190 1/1
4.00 55:44 3:35 57:28 97 78-127 5574 157 120-184 1/1
4.06 1:01:04 5:20 1:25:24 77 63-88 6576 118 114-120 1/1
4.13 1:02:46 1:42 27:12 74 70-80 2013 120 120-120 0/1
4.19 1:14:01 11:15 2:59:56 67 56-87 12056 120 120-120 0/0
4.19 1:14:22 21 2:54:16 68 66-70 11850 - 0/0

Heart

103/155max
  • Show Beats/Mile

Elevation

Asc 42m, Range 6m, Flat prediction 40:26
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

170 (206 max) Stride Length: 98cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 64.9 187 3.7 48:14 13:03
Walk 26.0 118 0.5 19:20 39:18
Still 9.1 - - 6:47 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:59 7:58 45.33% More
800m 4:06 8:15 52.49% More
1km 5:17 8:30 53.16% More
Mile 11:16 11:16 42.43% More
5k 44:17 14:15 36.79% More

Predictions

Dist Time Per Mile WAVA
1M 8:44 8:44 54.73
5km 29:22 9:27 55.49
5M 48:51 9:46 54.58
10km 1:01:38 9:55 54.14
10M 1:42:33 10:15 53.93
Half 2:16:55 10:27 53.11
20M 3:35:19 10:46 53.52
Mara 4:47:27 10:58 53.46
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