Mon 3rd Sep 2018 at 7:00pm by snogard

Run > Intervals
  • Good
  • Time
    45:30
  • Miles
    3.81
  • Min/mi
    11:57
  • Pacing
    56%
  • WAVA
    49.54
  • Stride(cm)
    87
  • Cals
    340
  • Cadence
    155
  • BPM
    131
  • %MHR
    69.3
  • B/mi
    1565
  • Asc(m)
    27
  • Surface
    Road

Notes & Comments

3 comments
Intervals along the line of trees, small sprints and laps of the track

Split Summary
===
1) 0.46m - 5:00(10:47/m) 126/134bpm 39cal 5.56/6.03mph
2) 2.84m - 35:00(12:19/m) 132/152bpm 259cal 4.87/11.23mph
3) 0.51m - 5:31(10:51/m) 138/146bpm 42cal 5.53/5.93mph
5:00 35:00 5:31
northernslowcoach
Intervals the day after a race! Nails :)
Autumnleaves
Great work!
ferret
Brilliant :-)

Pace

41% 2% 13% 13% 18% 13%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 41 41 10:56 107 93-120 1171 163 160-166 1/0
0.13 1:22 40 10:48 126 121-129 1360 161 160-162 1/1
0.19 2:01 39 10:31 130 129-132 1367 161 160-162 2/0
0.25 2:38 37 9:54 132 131-134 1306 163 162-164 0/0
0.31 3:18 40 10:36 130 127-131 1377 162 158-164 0/2
0.38 3:58 40 10:42 130 128-132 1390 159 156-162 1/0
0.44 4:39 42 11:05 132 132-133 1463 158 156-162 1/0
0.50 7:57 3:17 +2:43 52:40 109 86-131 5741 158 122-178 0/3
0.56 8:44 47 12:28 130 120-137 1621 166 162-170 0/0
0.63 9:30 46 12:15 138 134-140 1691 149 122-164 0/0
0.69 10:12 43 11:21 132 130-134 1499 151 126-164 0/0
0.75 10:57 45 12:02 134 132-136 1612 150 128-164 1/0
0.81 11:39 42 11:09 136 132-138 1518 159 122-168 0/1
0.88 12:25 46 12:11 125 120-129 1524 143 122-168 0/0
0.94 13:09 44 11:47 132 129-135 1555 158 126-166 1/0
1.00 14:06 57 15:14 120 113-128 1828 136 122-164 0/0
1.06 14:50 44 11:36 131 125-134 1520 157 122-166 0/0
1.13 15:29 39 10:21 136 133-140 1407 164 162-166 0/0
1.19 16:04 36 9:33 142 141-142 1357 166 164-166 0/0
1.25 16:48 44 11:44 142 137-144 1666 151 122-166 0/0
1.31 17:38 50 13:21 127 122-134 1696 135 120-164 0/0
1.38 18:15 37 9:52 133 128-138 1311 163 158-164 0/0
1.44 18:50 34 9:11 142 140-144 1303 166 166-166 1/0
1.50 19:49 59 15:41 132 121-145 2071 130 122-164 0/0
1.56 20:48 59 15:43 114 111-118 1791 124 122-128 0/0
1.63 21:25 37 9:55 121 111-131 1200 154 122-168 0/0
1.69 22:09 45 11:53 137 133-141 1629 147 122-168 0/0
1.75 22:50 41 10:52 135 134-136 1467 161 160-162 0/0
1.81 23:27 37 9:51 140 137-143 1380 165 160-168 0/0
1.88 24:17 50 13:21 138 129-144 1842 140 122-166 0/0
1.94 25:08 51 13:34 122 117-126 1655 142 122-168 0/0
2.00 25:50 42 11:09 132 129-134 1472 157 128-168 1/0
2.06 26:30 41 10:50 139 136-141 1505 162 158-164 0/0
2.13 27:16 45 12:02 141 136-144 1697 145 122-168 1/0
2.19 28:03 48 12:43 127 122-133 1616 139 122-166 0/1
2.25 28:42 39 10:19 135 132-139 1393 164 162-166 0/0
2.31 29:21 39 10:19 143 141-144 1474 164 162-164 1/0
2.38 30:00 39 10:32 146 145-147 1537 164 162-164 0/1
2.44 30:39 39 10:30 147 146-148 1544 165 162-166 0/1
2.50 31:44 1:04 17:07 141 131-147 2414 165 162-166 0/0
2.56 32:41 57 15:16 123 118-128 1878 153 122-168 0/1
2.63 33:26 45 12:05 134 129-138 1620 164 162-164 0/0
2.69 34:02 36 9:37 142 137-145 1364 167 122-178 1/0
2.75 34:35 33 8:43 148 146-150 1291 171 170-172 0/0
2.81 35:07 32 8:25 151 150-152 1271 171 168-172 1/0
2.88 36:05 58 15:28 137 123-150 2120 132 120-170 0/0
2.94 37:43 1:38 26:11 110 100-120 2880 133 122-190 1/1
3.00 38:16 33 8:48 129 115-136 1135 184 160-190 0/0
3.06 39:02 46 12:16 139 137-143 1704 196 122-234 1/1
3.13 39:55 53 14:11 136 124-145 1930 138 122-198 0/0
3.19 40:43 48 12:49 125 115-139 1601 175 122-192 0/1
3.25 41:47 1:04 17:12 127 112-140 2183 134 120-188 0/1
3.31 42:44 57 15:08 114 110-119 1725 141 120-164 0/1
3.38 43:30 46 12:08 128 122-133 1554 160 158-162 0/0
3.44 44:10 40 10:39 136 134-139 1448 160 158-160 0/0
3.50 44:50 41 10:52 139 139-140 1510 160 160-162 0/1
3.56 45:30 39 10:30 142 141-142 1490 164 162-164 1/0
3.63 46:10 40 10:44 142 142-143 1525 163 162-164 0/1
3.69 46:48 38 10:08 142 141-142 1440 162 160-164 0/0
3.75 47:28 40 10:32 142 142-142 1497 161 160-162 0/1
3.81 48:09 42 11:10 144 142-145 1608 163 162-164 1/0
3.81 48:44 35 +31 6:21:02 132 120-144 50297 158 158-158 0/0

Heart

131/152max
  • Show Beats/Mile

Elevation

Asc 27m, Range 7m, Flat prediction 45:30
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

155 (234 max) Stride Length: 87cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 67.1 166 3.1 31:37 11:20
Walk 26.4 123 0.7 13:42 18:29
Still 0.4 - - 11 -
Pause 6.2 - - 3:14 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:21 9:27 44.86% More
800m 5:21 10:46 44.75% More
1km 6:58 11:13 44.58% More
Mile 11:28 11:28 45.62% More
5k 37:41 12:08 48.49% More

Predictions

Dist Time Per Mile WAVA
1M 10:27 10:27 50.04
5km 36:21 11:42 50.27
5M 1:01:21 12:16 48.74
10km 1:17:56 12:33 48.10
10M 2:11:31 13:09 47.11
Half 2:57:00 13:31 45.80
20M 4:41:55 14:06 45.43
Mara 6:19:25 14:29 44.83

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