Tue 31st Jul 2018 at 7:00pm by waxi
Run > Intervals
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Time
25:52
-
Miles 4.31
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Min/mi 6:00
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Pacing
79%
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WAVA
73.67
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Stride(cm)
142
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Cals
421
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Cadence
189
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BPM
174
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%MHR
101.8
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B/mi 1044
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Asc(m)
42
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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
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
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 |
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
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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