Tue 31st Jul 2018 at 7:00pm by waxi

Run > Intervals

  • Time
    25:52
  • Miles
    4.31
  • Min/mi
    6:00
  • Pacing
    79%
  • WAVA
    73.67
  • Stride(cm)
    142
  • Cals
    421
  • Cadence
    189
  • BPM
    174
  • %MHR
    101.8
  • B/mi
    1044
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary

Easy 600m reps x 8 with 200m jog recovery to get back into it after holiday.
===
1) 0.4m - 2:10(5:27/m) 151/168bpm 29cal 11.01/12.23mph
2) 0.14m - 1:02(7:37/m) 162/167bpm 16cal 7.88/10.4mph
3) 0.4m - 2:05(5:14/m) 161/169bpm 32cal 11.48/11.88mph
4) 0.14m - 1:08(8:24/m) 166/176bpm 18cal 7.14/11.61mph
5) 0.4m - 2:10(5:25/m) 177/183bpm 36cal 11.08/11.5mph
6) 0.13m - 1:08(8:25/m) 176/181bpm 18cal 7.13/11.46mph
7) 0.4m - 2:15(5:35/m) 177/187bpm 37cal 10.74/11.54mph
8) 0.14m - 56(6:52/m) 180/185bpm 15cal 8.74/11.31mph
9) 0.41m - 2:07(5:14/m) 188/194bpm 38cal 11.47/12.04mph
10) 0.13m - 1:06(8:16/m) 179/188bpm 19cal 7.25/11.75mph
11) 0.4m - 2:08(5:16/m) 185/199bpm 37cal 11.39/12.08mph
12) 0.13m - 1:12(8:56/m) 187/192bpm 21cal 6.71/11.94mph
13) 0.41m - 2:09(5:14/m) 187/195bpm 38cal 11.47/11.84mph
14) 0.14m - 57(6:59/m) 182/188bpm 16cal 8.59/11.17mph
15) 0.4m - 2:01(4:58/m) 170/192bpm 31cal 12.07/12.8mph
16) 0.14m - 1:16(9:19/m) 174/185bpm 20cal 6.44/12.5mph
17) 0m - 2(15:59/m) 170/170bpm 3.75/7.45mph
2:10 1:02 2:05 1:08 2:10 1:08 2:15 56 2:07 1:06 2:08 1:12 2:09 57 2:01 1:16 2

Pace

3% 3% 10% 12% 32% 40%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 20 20 5:15 110 101-127 578 191 120-198 1/3
0.13 41 21 5:33 147 129-153 817 194 192-196 0/0
0.19 1:01 21 5:33 161 153-165 894 194 192-196 1/0
0.25 1:21 20 5:20 162 160-165 863 192 188-194 0/2
0.31 1:41 20 5:21 164 162-165 878 194 192-196 3/2
0.38 2:01 20 5:13 166 162-168 865 192 190-194 1/0
0.44 2:29 28 7:31 163 161-167 1225 183 174-190 1/0
0.50 2:57 28 7:28 162 156-167 1211 179 178-182 0/2
0.56 3:21 24 6:26 157 156-159 1010 187 182-192 3/0
0.63 3:41 20 5:16 160 159-162 843 193 190-194 1/3
0.69 4:00 19 5:07 163 162-164 833 194 192-196 1/0
0.75 4:19 18 4:54 163 161-164 798 196 196-198 1/1
0.81 4:38 19 5:10 160 159-160 828 196 196-196 2/1
0.88 4:58 20 5:16 162 160-164 853 194 190-196 1/3
0.94 5:18 21 5:32 163 158-168 901 192 188-196 0/0
1.00 5:52 33 8:56 169 160-175 1509 171 170-176 1/0
1.06 6:23 31 8:12 165 160-172 1352 177 174-180 0/2
1.13 6:44 21 5:40 168 163-174 952 191 186-194 2/3
1.19 7:05 21 5:33 177 175-178 983 193 192-194 1/0
1.25 7:25 20 5:27 180 179-181 981 193 192-196 1/0
1.31 7:45 20 5:12 179 178-179 931 193 192-194 0/2
1.38 8:05 20 5:24 181 179-183 978 192 192-194 3/0
1.44 8:24 19 5:11 183 182-183 949 194 192-196 1/2
1.50 8:53 28 7:35 179 178-180 1358 181 170-188 1/0
1.56 9:23 30 8:03 177 173-178 1425 175 174-176 1/2
1.63 9:50 27 7:18 166 163-170 1212 180 176-186 3/0
1.69 10:13 22 5:55 170 166-172 1005 187 184-190 1/3
1.75 10:36 23 6:08 173 171-177 1060 188 186-190 0/0
1.81 10:56 21 5:29 178 175-181 976 190 188-192 1/1
1.88 11:16 20 5:21 182 180-184 975 191 190-194 2/1
1.94 11:36 20 5:12 183 181-187 953 192 190-194 1/3
2.00 11:56 21 5:30 185 184-187 1018 189 188-190 0/0
2.06 12:23 27 7:04 181 179-185 1280 183 178-190 1/0
2.13 12:48 25 6:34 179 178-182 1176 184 182-186 0/2
2.19 13:09 21 5:37 179 176-183 1006 191 184-194 3/2
2.25 13:29 20 5:23 182 179-187 978 193 190-194 1/0
2.31 13:49 20 5:26 186 185-191 1011 191 190-192 1/0
2.38 14:07 18 4:52 192 190-194 936 192 190-194 0/2
2.44 14:27 19 5:10 193 192-193 997 193 192-194 3/0
2.50 14:45 19 4:58 193 191-194 959 194 192-196 1/3
2.56 15:09 24 6:23 188 186-191 1199 186 172-192 1/0
2.63 15:42 33 8:48 178 173-184 1565 172 170-174 1/1
2.69 16:09 27 7:08 174 168-179 1240 181 176-194 1/1
2.75 16:30 21 5:38 175 171-178 985 193 192-194 1/3
2.81 16:51 21 5:36 181 178-183 1014 191 188-192 0/0
2.88 17:11 20 5:23 186 184-186 1001 192 190-194 1/0
2.94 17:31 19 5:07 188 186-191 961 193 192-194 0/2
3.00 17:49 18 4:54 193 189-199 944 197 194-198 3/2
3.06 18:08 19 5:05 192 191-194 977 194 192-196 1/0
3.13 18:38 30 8:04 189 187-192 1525 176 168-192 1/0
3.19 19:13 35 9:13 187 184-188 1722 171 166-176 0/2
3.25 19:37 24 6:24 185 180-187 1185 185 180-190 4/0
3.31 19:57 20 5:20 180 177-184 961 190 188-192 1/3
3.38 20:17 20 5:22 185 184-186 993 190 188-192 1/0
3.44 20:36 19 5:11 188 187-189 973 192 190-194 1/2
3.50 20:56 20 5:20 192 189-194 1024 191 188-194 3/1
3.56 21:15 18 4:51 193 190-195 935 193 190-196 0/3
3.63 21:35 20 5:24 191 188-193 1030 192 190-194 0/0
3.69 22:04 29 7:42 186 181-188 1434 181 174-190 1/0
3.75 22:28 24 6:22 179 176-182 1140 182 176-186 0/2
3.81 22:47 20 5:13 183 179-187 953 193 186-196 3/2
3.88 23:07 20 5:13 188 186-192 982 195 192-196 1/0
3.94 23:26 19 5:09 176 168-188 906 194 192-198 1/0
4.00 23:44 18 4:44 168 167-169 796 199 198-200 0/2
4.06 24:02 18 4:50 154 147-162 745 198 198-200 4/0
4.13 24:19 17 4:35 156 152-162 715 199 198-200 1/3
4.19 24:51 32 8:26 165 159-173 1392 184 166-196 0/0
4.25 25:22 32 8:25 180 175-185 1515 172 172-172 1/1
4.30 25:52 30 +1 9:04 172 170-173 1559 169 166-172 2/1

Heart

174/199max
  • Show Beats/Mile

Elevation

Asc 42m, Range 4m, Flat prediction 25:52
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

189 (200 max) Stride Length: 142cm Run: 99.8% Walk: 0.2%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:11 4:46 65.53% More
800m 2:37 5:15 68.55% More
1km 3:21 5:24 69.74% More
Mile 5:28 5:28 73.47% More
5k 18:11 5:51 75.01% More

Predictions

Dist Time Per Mile WAVA
1M 5:30 5:30 72.91
5km 18:17 5:53 74.56
5M 30:17 6:03 73.10
10km 38:07 6:08 72.44
10M 1:03:07 6:19 72.20
Half 1:24:03 6:25 71.13
20M 2:11:37 6:35 71.98
Mara 2:55:13 6:41 72.09
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