Thu 18th Oct 2018 at 4:00pm by Jonny1616

Run > Intervals
  • Time
    1:11:39
  • Miles
    11.00
  • Min/mi
    6:31
  • Pacing
    82%
  • WAVA
    69.24
  • Stride(cm)
    144
  • Cals
    1151
  • Cadence
    171
  • BPM
    149
  • %MHR
    87.3
  • B/mi
    972
  • Asc(m)
    130
  • Surface
    Road

Notes & Comments

w/u, 4 x (3,2,1,30 wi 3,2,1,1 easy recovery) w/d

Split Summary
===
1) 1m - 7:19(7:19/m) 128/138bpm 103cal 8.19/8.93mph
2) 1m - 7:11(7:11/m) 136/145bpm 111cal 8.36/8.62mph
3) 0.02m - 11(8:26/m) 134/135bpm 2cal 7.11/8.16mph
4) 0.55m - 3:00(5:25/m) 155/160bpm 53cal 11.07/11.59mph
5) 0.4m - 3:00(7:27/m) 141/160bpm 47cal 8.06/11.02mph
6) 0.38m - 2:00(5:17/m) 155/161bpm 35cal 11.35/12.46mph
7) 0.27m - 2:00(7:28/m) 147/161bpm 33cal 8.04/11.37mph
8) 0.2m - 1:00(5:08/m) 155/162bpm 17cal 11.71/12.31mph
9) 0.12m - 1:00(8:05/m) 155/163bpm 18cal 7.42/11.52mph
10) 0.11m - 30(4:42/m) 152/160bpm 8cal 12.76/13.3mph
11) 0.13m - 1:00(7:53/m) 154/161bpm 18cal 7.61/12.92mph
12) 0.56m - 3:00(5:22/m) 160/165bpm 55cal 11.18/11.79mph
13) 0.39m - 3:00(7:45/m) 143/165bpm 44cal 7.75/11.25mph
14) 0.38m - 2:00(5:14/m) 158/164bpm 35cal 11.47/11.86mph
15) 0.27m - 2:00(7:32/m) 150/164bpm 34cal 7.97/11.35mph
16) 0.2m - 1:00(5:07/m) 157/164bpm 17cal 11.71/12.42mph
17) 0.13m - 1:00(7:59/m) 157/164bpm 18cal 7.52/11.44mph
18) 0.1m - 30(4:51/m) 157/162bpm 9cal 12.38/12.71mph
19) 0.12m - 1:00(8:06/m) 156/163bpm 18cal 7.4/12.29mph
20) 0.57m - 3:00(5:18/m) 163/166bpm 56cal 11.33/11.5mph
21) 0.39m - 3:00(7:44/m) 147/167bpm 47cal 7.76/11.29mph
22) 0.38m - 2:00(5:14/m) 159/166bpm 35cal 11.45/12.27mph
23) 0.26m - 2:00(7:45/m) 147/166bpm 28cal 7.73/11.42mph
24) 0.19m - 1:00(5:11/m) 156/165bpm 16cal 11.56/11.92mph
25) 0.12m - 1:00(8:17/m) 157/165bpm 18cal 7.24/11.61mph
26) 0.1m - 30(4:56/m) 155/162bpm 8cal 12.18/12.46mph
27) 0.12m - 1:00(8:10/m) 156/163bpm 18cal 7.35/12.27mph
28) 0.56m - 3:00(5:20/m) 163/167bpm 56cal 11.25/11.73mph
29) 0.38m - 3:00(7:56/m) 146/167bpm 40cal 7.56/11.25mph
30) 0.38m - 2:00(5:19/m) 159/166bpm 35cal 11.29/11.88mph
31) 0.26m - 2:00(7:44/m) 148/166bpm 28cal 7.76/11.33mph
32) 0.2m - 1:00(5:06/m) 156/164bpm 15cal 11.78/12.27mph
33) 0.13m - 1:00(7:38/m) 158/165bpm 18cal 7.86/11.79mph
34) 0.11m - 30(4:42/m) 157/163bpm 8cal 12.78/13.52mph
35) 0.55m - 3:59(7:16/m) 146/163bpm 50cal 8.25/12.71mph
7:19 7:11 11 3:00 3:00 2:00 2:00 1:00 1:00 30 1:00 3:00 3:00 2:00 2:00 1:00 1:00 30 1:00 3:00 3:00 2:00 2:00 1:00 1:00 30 1:00 3:00 3:00 2:00 2:00 1:00 1:00 30 3:59
Pin Map
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0mi in 0

Pace

1% 18% 36% 6% 40%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:17 1:17 +20 10:15 111 100-121 1137 167 120-226 0/1
0.25 2:12 55 7:20 118 104-128 866 167 164-168 1/0
0.38 3:07 55 7:17 131 129-132 954 167 166-168 0/2
0.50 4:02 55 7:21 131 129-134 963 167 166-168 2/0
0.63 4:56 54 7:16 133 132-134 966 166 164-168 1/0
0.75 5:50 54 7:12 133 131-135 957 166 166-170 1/0
0.88 6:45 54 7:16 130 118-138 944 167 166-168 1/2
1.00 7:39 54 7:16 133 131-135 965 168 166-170 6/0
1.13 8:33 54 7:16 136 133-138 988 167 166-168 0/2
1.25 9:28 55 7:17 136 134-138 990 166 164-168 2/0
1.38 10:21 53 7:02 135 134-136 949 167 166-168 1/0
1.50 11:14 53 7:07 137 135-139 974 166 164-168 0/1
1.63 12:06 52 6:58 139 137-140 969 167 166-168 1/0
1.75 13:00 54 7:08 143 141-145 1021 167 162-170 2/0
1.88 13:54 54 7:14 135 131-140 977 164 162-164 0/2
2.00 14:50 55 7:24 132 130-134 976 165 164-168 0/1
2.13 15:33 43 5:44 144 134-151 826 172 162-180 1/0
2.25 16:14 41 5:31 154 152-156 848 176 174-178 0/1
2.38 16:55 41 5:28 157 156-157 858 175 174-176 0/2
2.50 17:36 41 5:29 158 157-159 867 175 174-176 2/0
2.63 18:24 48 6:23 158 151-160 1009 171 162-178 0/6
2.75 19:20 56 7:27 138 129-149 1028 165 162-166 6/0
2.88 20:15 55 7:20 135 135-137 989 165 164-166 0/2
3.00 21:06 52 6:52 139 136-143 955 167 162-186 2/0
3.13 21:46 40 5:21 152 146-156 812 177 176-182 0/2
3.25 22:26 40 5:19 158 156-159 840 176 174-178 1/3
3.38 23:10 44 5:52 160 158-161 940 174 164-178 0/3
3.50 24:05 55 7:20 148 143-156 1086 164 164-166 2/0
3.63 24:59 54 7:10 141 140-143 1010 167 164-182 5/1
3.75 25:38 39 5:13 154 146-158 804 181 178-186 1/1
3.88 26:29 51 6:46 160 155-163 1084 173 162-182 1/0
4.00 27:16 47 6:14 149 145-156 930 174 162-190 1/1
4.13 28:06 50 6:39 157 151-161 1044 174 162-190 0/0
4.25 28:53 48 6:22 149 146-154 948 172 164-180 1/1
4.38 29:34 41 5:27 158 156-160 862 176 174-178 0/2
4.50 30:15 40 5:21 162 161-162 866 177 176-180 2/0
4.63 30:55 41 5:25 163 162-164 884 177 174-178 0/5
4.75 31:40 45 5:57 164 163-165 975 174 164-178 2/1
4.88 32:36 56 7:29 148 134-160 1108 165 164-166 0/1
5.00 33:34 58 7:41 135 127-139 1038 163 162-166 3/0
5.13 34:30 56 7:29 139 137-141 1041 167 164-188 4/1
5.25 35:09 39 5:13 153 144-158 798 179 176-184 1/4
5.38 35:49 41 5:24 159 158-161 859 178 176-182 0/3
5.50 36:29 40 5:17 163 161-164 860 177 174-180 1/0
5.63 37:26 57 7:33 157 148-163 1185 166 160-180 1/0
5.75 38:22 56 7:29 143 140-147 1071 164 162-166 1/2
5.88 39:02 40 5:23 152 141-160 818 181 166-186 6/0
6.00 39:48 46 6:10 162 160-164 998 176 164-182 0/2
6.13 40:40 51 6:52 154 149-159 1057 172 166-190 2/0
6.25 41:28 48 6:24 161 157-163 1031 177 162-188 1/0
6.38 42:17 50 6:36 151 147-156 997 171 160-182 0/1
6.50 42:58 40 5:23 160 157-163 862 178 176-180 1/1
6.63 43:38 40 5:20 164 163-165 874 177 176-178 0/1
6.75 44:19 41 5:27 166 165-166 906 177 174-178 1/0
6.87 44:58 39 5:12 166 165-166 863 177 176-178 0/6
7.00 45:55 57 7:35 159 148-167 1207 166 162-176 1/0
7.12 46:51 57 7:34 145 142-147 1096 166 164-166 4/1
7.25 47:50 59 7:52 139 137-142 1094 164 158-166 1/0
7.37 48:32 42 5:37 149 138-158 838 179 164-192 0/1
7.50 49:11 38 5:06 162 159-163 827 180 178-182 1/4
7.62 49:51 40 5:23 163 162-165 877 178 176-180 0/3
7.75 50:45 54 7:15 160 150-166 1159 168 162-180 1/1
7.87 51:44 58 7:45 138 126-147 1070 165 162-168 3/0
8.00 52:28 44 5:55 148 137-160 876 177 164-184 5/1
8.12 53:12 44 5:53 163 161-165 959 181 166-184 1/0
8.25 54:06 54 7:14 153 148-161 1107 169 164-184 1/0
8.37 54:54 48 6:24 160 156-163 1024 180 164-190 0/1
8.50 55:46 51 6:50 151 147-156 1031 172 164-182 1/0
8.62 56:26 40 5:21 160 158-163 855 178 176-178 1/0
8.75 57:07 41 5:30 164 164-165 902 177 176-178 0/2
8.87 57:47 41 5:24 166 165-167 896 179 176-182 0/2
9.00 58:27 39 5:16 167 167-167 879 179 178-180 1/3
9.12 59:25 58 7:48 160 149-167 1248 167 162-180 5/1
9.25 1:00:24 59 7:50 141 130-149 1106 166 162-168 0/2
9.37 1:01:25 1:00 8:03 138 137-142 1110 164 162-166 1/0
9.50 1:02:06 41 5:28 150 138-160 820 176 162-180 1/0
9.62 1:02:45 39 5:12 162 160-164 843 178 176-178 0/6
9.75 1:03:25 41 5:27 165 164-166 899 177 176-178 0/2
9.87 1:04:23 58 7:41 157 144-165 1207 168 162-178 2/1
10.00 1:05:20 57 7:38 141 138-144 1077 165 162-168 5/0
10.13 1:06:01 40 5:24 150 139-159 809 180 164-184 0/3
10.25 1:06:46 45 5:58 163 160-165 974 177 162-184 1/0
10.38 1:07:37 51 6:48 154 151-160 1048 168 160-190 1/1
10.50 1:08:22 45 6:02 160 155-163 965 180 162-188 0/1
10.63 1:09:15 54 7:08 152 147-156 1085 167 166-168 0/1
10.75 1:10:09 54 7:11 144 141-147 1034 166 164-168 0/2
10.88 1:11:03 54 7:09 142 140-143 1016 166 166-168 2/0
11.00 1:11:56 53 7:17 138 129-143 1005 166 164-168 0/2

Heart

149/167max
  • Show Beats/Mile

Elevation

Asc 130m, Range 15m, Flat prediction 1:11:39
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

171 (226 max) Stride Length: 144cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.5 171 11 1:11:36 6:32
Walk 0.0 120 0 0 NAN:00:00
Pause 0.5 - - 20 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:17 5:10 59.46% More
800m 2:38 5:18 66.70% More
1km 3:25 5:31 67.09% More
Mile 5:54 5:54 66.96% More
5k 19:12 6:11 69.99% More
5 miles 31:03 6:13 70.23% More
10k 38:50 6:15 70.04% More
10 miles 1:04:17 6:26 69.85% More

Predictions

Dist Time Per Mile WAVA
1M 5:38 5:38 70.16
5km 18:46 6:02 71.58
5M 31:04 6:13 70.18
10km 39:07 6:18 69.54
10M 1:04:46 6:29 69.34
Half 1:26:14 6:35 68.34
20M 2:15:02 6:45 69.16
Mara 2:59:47 6:52 69.26
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