Wed 17th Oct 2018 at 9:00am by sheppardmk

Run > Intervals
  • Terrible
  • Time
    31:15
  • Miles
    3.65
  • Min/mi
    8:34
  • Pacing
    0%
  • WAVA
    58.59
  • Stride(cm)
    112
  • Cals
    397
  • Cadence
    169
  • BPM
    137
  • %MHR
    80.3
  • B/mi
    1175
  • Asc(m)
    45
  • Surface
    Road

Notes & Comments

Wednesday Morning Intervals 5.9k

Split Summary
===
1) 1km - 6:15(6:15/km) 151/172bpm 89cal 9.61/11.66kmph
2) 1km - 5:25(5:25/km) 140/151bpm 69cal 11.09/15.18kmph
3) 1km - 4:39(4:39/km) 128/156bpm 50cal 12.89/17.57kmph
4) 1km - 5:25(5:25/km) 135/149bpm 63cal 11.07/16.63kmph
5) 1km - 5:24(5:24/km) 142/163bpm 71cal 11.12/12.63kmph
6) 0.88km - 4:08(4:42/km) 145/151bpm 55cal 12.77/13.98kmph
6:15 5:25 4:39 5:25 5:24 4:08

Pace

32% 17% 20% 15% 10% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 36 36 9:42 163 159-172 1582 157 124-172 0/0
0.13 1:11 35 9:13 156 154-157 1437 171 170-172 0/0
0.19 1:48 37 9:50 148 130-158 1455 169 166-170 0/0
0.25 2:29 41 10:58 144 133-153 1578 166 160-170 0/0
0.31 3:09 40 10:38 157 156-160 1670 168 164-170 0/0
0.38 3:50 41 10:59 155 154-156 1703 168 168-168 0/0
0.44 4:27 37 9:56 153 150-157 1521 167 166-168 0/0
0.50 5:02 35 9:19 140 134-150 1305 167 162-168 0/0
0.56 5:41 38 10:16 147 146-147 1509 167 166-168 0/0
0.63 6:16 35 9:26 148 146-152 1396 167 164-168 0/0
0.69 6:53 37 9:59 149 147-151 1488 167 162-170 0/0
0.75 7:28 35 9:15 148 146-150 1369 168 164-170 0/0
0.81 8:03 35 9:25 148 147-150 1393 169 168-170 0/0
0.88 8:36 33 8:43 142 135-148 1238 166 164-168 0/0
0.94 10:38 2:02 +1:31 32:29 124 90-147 4027 164 116-176 0/0
1.00 11:14 36 9:43 130 115-142 1264 175 160-182 0/0
1.06 11:44 30 7:58 137 134-141 1091 165 162-170 0/0
1.13 12:54 1:10 +45 18:38 129 114-138 2403 181 180-182 0/0
1.19 13:27 33 8:52 140 132-147 1241 172 162-182 0/0
1.25 14:33 1:06 +41 17:29 139 138-140 2429 166 118-184 0/0
1.31 15:08 36 9:29 140 139-141 1329 176 164-180 0/0
1.38 16:44 1:36 +1:22 25:29 132 109-142 3364 163 116-182 0/0
1.44 17:34 50 +10 13:20 129 114-138 1719 159 116-184 0/0
1.50 18:19 45 +20 12:03 132 124-140 1590 164 116-186 0/0
1.56 21:21 3:02 +2:51 48:33 118 102-137 5729 176 116-192 0/0
1.63 22:08 46 12:22 114 101-129 1410 181 178-182 0/0
1.69 22:39 31 8:22 135 130-139 1129 171 156-178 0/0
1.75 23:56 1:17 +52 20:37 124 112-136 2557 179 176-182 0/0
1.81 24:28 32 8:26 143 132-156 1206 172 168-174 0/0
1.88 26:31 2:03 +1:36 32:42 120 100-149 3923 171 116-184 0/0
1.94 26:59 28 7:29 140 135-143 1048 178 176-180 0/0
2.00 28:46 1:47 +1:24 28:32 127 100-146 3624 175 166-200 0/0
2.06 29:30 44 11:51 145 142-149 1718 168 160-186 0/0
2.13 30:05 35 9:18 144 143-148 1338 173 160-184 0/0
2.19 31:45 1:41 +1:20 26:49 135 103-147 3619 169 116-184 0/0
2.25 43:31 11:45 +11:30 3:08:04 115 100-127 21628 164 116-170 0/0
2.31 44:34 1:03 16:52 141 132-147 2378 165 158-170 0/0
2.38 45:08 34 9:07 139 137-144 1268 169 166-170 0/0
2.44 45:40 32 8:29 137 136-138 1161 169 168-170 0/0
2.50 46:12 32 8:28 137 137-137 1160 170 168-172 0/0
2.56 46:45 34 8:59 140 136-143 1257 168 162-178 0/0
2.63 47:17 31 8:18 140 139-140 1163 169 166-172 0/0
2.69 47:53 36 9:37 141 139-144 1356 163 160-166 0/0
2.75 48:31 39 10:19 141 138-143 1455 163 154-178 0/0
2.81 49:06 35 9:20 140 138-142 1306 171 166-174 0/0
2.88 49:37 31 8:11 141 140-142 1154 170 168-176 0/0
2.94 50:06 29 7:51 141 140-143 1108 172 168-176 0/0
3.00 50:37 31 8:12 154 143-162 1262 170 168-176 0/0
3.06 51:27 50 +21 13:25 147 141-151 1971 169 168-170 0/0
3.13 51:56 29 7:37 142 141-145 1080 172 168-174 0/0
3.19 53:26 1:30 +1:08 24:06 149 148-150 3592 174 170-178 0/0
3.25 54:02 36 9:38 148 147-150 1425 172 168-176 0/0
3.31 54:33 30 8:03 149 148-150 1200 178 174-182 0/0
3.38 55:03 31 8:09 147 147-149 1199 173 168-180 0/0
3.44 55:32 28 7:33 147 147-147 1111 172 168-176 0/0
3.50 56:01 30 7:57 141 138-148 1121 168 166-172 0/0
3.56 56:27 26 6:57 137 132-144 952 175 174-176 0/0
3.63 56:54 26 7:01 143 142-144 1003 177 174-178 0/0
3.64 56:59 5 6:28 143 143-143 924 176 176-176 0/0

Heart

137/172max
  • Show Beats/Mile

Elevation

Asc 45m, Range 0m, Flat prediction 31:15
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

169 (200 max) Stride Length: 112cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 55.0 171 3.6 28:01 9:48
Walk 33.6 116 0 21:38 12:25:05
Pause 11.4 - - 7:20 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:49 7:17 47.75% More
800m 3:43 7:30 55.14% More
1km 4:39 7:30 57.47% More
Mile 9:35 9:35 47.40% More
5k 51:35 16:36 29.99% More

Predictions

Dist Time Per Mile WAVA
1M 7:48 7:48 58.23
5km 26:18 8:28 58.82
5M 43:47 8:45 57.69
10km 55:17 8:54 57.12
10M 1:32:04 9:12 56.77
Half 2:02:58 9:23 55.84
20M 3:13:33 9:41 56.22
Mara 4:18:32 9:52 56.12
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