Fri 3rd Aug 2018 at 9:00am by Jonny1616
Run > Intervals
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Time
52:32
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Miles 8.00
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Min/mi 6:34
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Pacing
86%
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WAVA
67.18
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Stride(cm)
146
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Cals
938
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Cadence
168
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BPM
154
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%MHR
89.8
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B/mi 1008
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Asc(m)
42
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Surface
Road
Notes & Comments
w/u, 4 x 6 mins wi 2 mins shuffle recovery, w/d
Split Summary
===
1) 1m - 7:00(7:00/m) 134/142bpm 107cal 8.58/8.83mph
2) 1m - 6:58(6:58/m) 143/148bpm 115cal 8.62/8.79mph
3) 0.02m - 10(6:58/m) 146/147bpm 2cal 8.61/8.62mph
4) 1m - 5:48(5:48/m) 159/165bpm 109cal 10.33/11.67mph
5) 0.03m - 12(5:33/m) 165/165bpm 3cal 10.82/10.54mph
6) 0.23m - 2:00(8:41/m) 145/165bpm 33cal 6.91/10.56mph
7) 1m - 5:49(5:49/m) 163/169bpm 112cal 10.32/10.71mph
8) 0.03m - 11(5:31/m) 169/169bpm 4cal 10.86/10.4mph
9) 0.23m - 2:00(8:48/m) 153/168bpm 35cal 6.82/10.4mph
10) 1m - 5:44(5:44/m) 164/170bpm 111cal 10.46/10.65mph
11) 0.04m - 16(5:56/m) 169/170bpm 5cal 10.12/10.6mph
12) 0.22m - 2:00(9:15/m) 151/169bpm 34cal 6.49/10.52mph
13) 1m - 5:47(5:47/m) 168/172bpm 115cal 10.36/10.56mph
14) 0.04m - 13(5:31/m) 172/172bpm 4cal 10.87/10.6mph
15) 0.25m - 2:00(8:00/m) 156/172bpm 35cal 7.5/10.58mph
16) 0.9m - 6:25(7:06/m) 154/159bpm 114cal 8.44/8.85mph
Split Summary
===
1) 1m - 7:00(7:00/m) 134/142bpm 107cal 8.58/8.83mph
2) 1m - 6:58(6:58/m) 143/148bpm 115cal 8.62/8.79mph
3) 0.02m - 10(6:58/m) 146/147bpm 2cal 8.61/8.62mph
4) 1m - 5:48(5:48/m) 159/165bpm 109cal 10.33/11.67mph
5) 0.03m - 12(5:33/m) 165/165bpm 3cal 10.82/10.54mph
6) 0.23m - 2:00(8:41/m) 145/165bpm 33cal 6.91/10.56mph
7) 1m - 5:49(5:49/m) 163/169bpm 112cal 10.32/10.71mph
8) 0.03m - 11(5:31/m) 169/169bpm 4cal 10.86/10.4mph
9) 0.23m - 2:00(8:48/m) 153/168bpm 35cal 6.82/10.4mph
10) 1m - 5:44(5:44/m) 164/170bpm 111cal 10.46/10.65mph
11) 0.04m - 16(5:56/m) 169/170bpm 5cal 10.12/10.6mph
12) 0.22m - 2:00(9:15/m) 151/169bpm 34cal 6.49/10.52mph
13) 1m - 5:47(5:47/m) 168/172bpm 115cal 10.36/10.56mph
14) 0.04m - 13(5:31/m) 172/172bpm 4cal 10.87/10.6mph
15) 0.25m - 2:00(8:00/m) 156/172bpm 35cal 7.5/10.58mph
16) 0.9m - 6:25(7:06/m) 154/159bpm 114cal 8.44/8.85mph
7:00 6:58 10 5:48 12 2:00 5:49 11 2:00 5:44 16 2:00 5:47 13 2:00 6:25
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 54 | 54 | 7:14 | 108 87-128 | 781 | 160 120-168 | 3/1 |
0.25 | 1:47 | 53 | 7:01 | 134 131-137 | 940 | 166 164-166 | 0/4 |
0.38 | 2:38 | 51 | 6:46 | 138 137-140 | 934 | 165 164-166 | 2/1 |
0.50 | 3:30 | 52 | 6:59 | 138 136-139 | 964 | 163 162-164 | 2/1 |
0.63 | 4:22 | 52 | 6:54 | 138 136-139 | 952 | 164 162-164 | 1/3 |
0.75 | 5:13 | 51 | 6:48 | 140 139-141 | 952 | 165 164-166 | 3/0 |
0.88 | 6:05 | 52 | 6:57 | 141 139-142 | 979 | 165 164-166 | 1/1 |
1.00 | 6:57 | 52 | 6:59 | 140 139-141 | 978 | 164 162-164 | 1/0 |
1.13 | 7:51 | 54 | 7:14 | 140 136-141 | 1013 | 164 162-166 | 0/0 |
1.25 | 8:44 | 53 | 7:01 | 135 123-144 | 946 | 164 162-166 | 0/1 |
1.38 | 9:36 | 52 | 6:55 | 143 142-145 | 988 | 166 164-166 | 1/1 |
1.50 | 10:28 | 52 | 6:59 | 144 142-147 | 1005 | 165 164-166 | 0/3 |
1.63 | 11:20 | 52 | 6:56 | 145 143-148 | 1005 | 165 164-166 | 3/1 |
1.75 | 12:13 | 53 | 7:00 | 141 140-143 | 987 | 165 164-166 | 1/1 |
1.88 | 13:04 | 51 | 6:51 | 144 140-146 | 986 | 166 164-166 | 1/2 |
2.00 | 13:56 | 52 | 6:58 | 146 144-147 | 1017 | 164 164-166 | 4/0 |
2.13 | 14:42 | 46 | 6:04 | 152 146-156 | 922 | 171 166-176 | 1/3 |
2.25 | 15:26 | 44 | 5:50 | 155 154-155 | 903 | 171 168-172 | 3/1 |
2.38 | 16:10 | 44 | 5:53 | 156 154-157 | 917 | 172 170-174 | 0/4 |
2.50 | 16:53 | 44 | 5:49 | 158 157-159 | 918 | 171 170-172 | 2/1 |
2.63 | 17:37 | 44 | 5:48 | 160 160-161 | 928 | 172 170-172 | 1/1 |
2.75 | 18:21 | 44 | 5:51 | 161 160-161 | 942 | 171 170-172 | 1/3 |
2.88 | 19:04 | 44 | 5:48 | 162 161-163 | 940 | 172 170-174 | 3/0 |
3.00 | 19:46 | 42 | 5:38 | 163 162-165 | 918 | 172 170-172 | 1/1 |
3.13 | 20:42 | 55 | 7:24 | 162 153-165 | 1199 | 168 158-174 | 1/0 |
3.25 | 21:45 | 1:03 | 8:25 | 140 131-150 | 1179 | 160 160-162 | 1/2 |
3.38 | 22:35 | 50 | 6:41 | 145 136-157 | 969 | 170 160-178 | 1/0 |
3.50 | 23:19 | 44 | 5:53 | 160 158-162 | 941 | 172 170-174 | 0/2 |
3.63 | 24:03 | 44 | 5:51 | 163 162-164 | 952 | 173 172-174 | 1/0 |
3.75 | 24:47 | 44 | 5:54 | 165 164-166 | 972 | 172 170-174 | 0/3 |
3.88 | 25:32 | 44 | 5:55 | 165 164-166 | 976 | 171 170-174 | 4/0 |
4.00 | 26:15 | 43 | 5:43 | 166 165-167 | 950 | 173 172-174 | 0/3 |
4.13 | 26:58 | 44 | 5:50 | 167 166-168 | 973 | 173 170-174 | 2/1 |
4.25 | 27:42 | 43 | 5:46 | 169 168-169 | 975 | 172 172-174 | 2/2 |
4.38 | 28:35 | 54 | 7:11 | 167 161-169 | 1200 | 170 162-174 | 2/0 |
4.50 | 29:39 | 1:03 | 8:27 | 152 144-160 | 1283 | 161 160-164 | 1/3 |
4.63 | 30:30 | 52 | 6:52 | 144 138-154 | 989 | 166 158-172 | 1/2 |
4.75 | 31:14 | 44 | 5:51 | 159 155-162 | 930 | 172 170-172 | 2/2 |
4.88 | 31:58 | 44 | 5:54 | 164 162-165 | 968 | 171 170-174 | 1/2 |
5.00 | 32:41 | 43 | 5:44 | 166 165-167 | 951 | 172 170-174 | 4/0 |
5.13 | 33:25 | 43 | 5:47 | 167 166-167 | 965 | 172 170-174 | 0/4 |
5.25 | 34:08 | 44 | 5:49 | 166 166-167 | 965 | 172 170-174 | 4/0 |
5.38 | 34:51 | 43 | 5:42 | 168 167-168 | 957 | 173 172-174 | 0/1 |
5.50 | 35:33 | 42 | 5:36 | 169 168-169 | 947 | 173 172-174 | 2/0 |
5.63 | 36:23 | 50 | 6:38 | 168 161-170 | 1115 | 170 160-174 | 0/2 |
5.75 | 37:29 | 1:07 | 8:53 | 151 145-157 | 1342 | 162 160-164 | 4/2 |
5.88 | 38:27 | 58 | 7:40 | 145 140-156 | 1113 | 166 160-178 | 1/1 |
6.00 | 39:12 | 45 | 6:00 | 163 158-166 | 977 | 173 172-174 | 0/1 |
6.13 | 39:56 | 44 | 5:53 | 167 167-169 | 983 | 172 172-174 | 1/1 |
6.25 | 40:40 | 44 | 5:49 | 169 168-169 | 982 | 172 170-174 | 0/3 |
6.38 | 41:23 | 43 | 5:47 | 170 169-171 | 983 | 172 172-174 | 3/1 |
6.50 | 42:06 | 43 | 5:47 | 170 170-171 | 982 | 173 170-174 | 1/2 |
6.63 | 42:50 | 44 | 5:49 | 171 171-172 | 994 | 173 172-174 | 1/2 |
6.75 | 43:33 | 43 | 5:46 | 171 171-172 | 985 | 172 172-174 | 4/1 |
6.87 | 44:24 | 50 | 6:43 | 170 165-172 | 1141 | 169 160-176 | 1/2 |
7.00 | 45:22 | 58 | 7:46 | 148 135-163 | 1150 | 162 160-164 | 3/1 |
7.12 | 46:18 | 56 | 7:27 | 151 150-152 | 1124 | 162 162-162 | 0/5 |
7.25 | 47:13 | 55 | 7:21 | 151 150-152 | 1110 | 163 162-164 | 3/1 |
7.37 | 48:07 | 54 | 7:15 | 152 151-153 | 1103 | 163 162-164 | 0/1 |
7.50 | 49:01 | 54 | 7:11 | 154 153-155 | 1107 | 163 162-164 | 2/2 |
7.62 | 49:54 | 53 | 7:07 | 155 153-156 | 1102 | 164 162-166 | 2/1 |
7.75 | 50:48 | 53 | 7:06 | 156 155-157 | 1108 | 165 164-166 | 1/3 |
7.87 | 51:40 | 52 | 6:55 | 157 156-158 | 1086 | 165 164-166 | 5/0 |
8.00 | 52:31 | 51 | 6:52 | 158 158-159 | 1084 | 166 166-168 | 1/3 |
Elevation
Asc 42m,
Range 7m, Flat prediction 52:32
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
168 (178 max)
Stride Length: 146cm
Run: 99.7%
Walk: 0.3%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:48 | 5:48 | 67.66 |
5km | 19:17 | 6:12 | 69.16 |
5M | 31:55 | 6:23 | 67.82 |
10km | 40:11 | 6:28 | 67.27 |
10M | 1:06:33 | 6:39 | 67.07 |
Half | 1:28:36 | 6:46 | 66.12 |
20M | 2:18:45 | 6:56 | 66.91 |
Mara | 3:04:44 | 7:03 | 67.01 |
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