Tue 6th Nov 2018 at 6:00pm by Hills of Death (HOD)

Run > Intervals
  • Time
    24:10
  • Miles
    3.16
  • Min/mi
    7:39
  • Pacing
    0%
  • WAVA
    60.61
  • Stride(cm)
    121
  • Cals
    255
  • Cadence
    174
  • BPM
    127
  • %MHR
    69.1
  • B/mi
    973
  • Surface
    Road

Notes & Comments

Club speedwork 6 x 4 min reps@ 10 mile pace
7:44 7:36 7:34 1:15

Pace

14% 2% 2% 8% 74%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 30 30 8:05 80 64-102 647 182 172-186 0/0
0.13 1:00 30 8:02 118 106-126 948 174 170-178 0/0
0.19 1:30 29 7:47 121 116-125 942 175 172-178 0/0
0.25 1:59 29 7:47 123 121-126 958 179 174-182 0/0
0.31 2:28 30 7:52 125 123-128 984 177 174-180 0/0
0.38 2:56 27 7:19 127 125-128 929 176 174-180 0/0
0.44 3:25 29 7:42 127 125-129 977 175 174-176 0/0
0.50 3:54 30 7:53 127 126-129 1000 173 170-174 0/0
0.56 6:10 2:16 +2:00 36:10 99 84-129 3581 160 104-176 0/0
0.63 6:52 42 11:11 107 84-128 1196 174 172-176 0/0
0.69 7:20 28 7:27 126 120-134 939 178 174-180 0/0
0.75 7:48 28 7:36 121 119-124 919 178 176-182 0/0
0.81 8:17 29 7:48 127 124-129 991 175 172-178 0/0
0.88 8:46 29 7:40 131 128-133 1005 174 172-176 0/0
0.94 9:15 29 7:43 131 130-132 1012 172 170-174 0/0
1.00 9:45 30 7:53 130 129-131 1024 172 168-174 0/0
1.06 11:59 2:14 +1:58 35:41 118 105-130 4212 163 114-176 0/0
1.13 12:39 40 10:46 115 102-126 1237 173 170-174 0/0
1.19 13:08 29 7:46 131 124-141 1018 173 170-176 0/0
1.25 13:38 30 8:01 135 133-137 1083 174 172-176 0/0
1.31 14:06 28 7:33 137 135-139 1035 173 170-176 0/0
1.38 14:35 29 7:40 135 133-136 1035 173 170-178 0/0
1.44 15:05 29 7:52 134 129-137 1053 174 172-176 0/0
1.50 15:34 29 7:47 128 124-131 997 172 170-174 0/0
1.56 16:03 29 7:43 129 128-130 994 175 174-176 0/0
1.63 24:19 8:16 +7:58 2:12:22 98 85-116 12973 184 180-190 0/0
1.69 24:56 36 9:42 128 119-137 1241 176 174-180 0/0
1.75 25:24 28 7:33 141 135-151 1065 179 176-182 0/0
1.81 25:52 28 7:26 139 138-139 1034 180 178-182 0/0
1.88 26:20 28 7:33 141 140-142 1066 178 174-182 0/0
1.94 26:48 27 7:18 140 139-141 1023 176 174-176 0/0
2.00 27:17 29 7:46 143 142-145 1110 174 172-176 0/0
2.06 27:46 29 7:48 140 138-142 1093 174 170-176 0/0
2.13 30:04 2:19 +1:58 36:58 127 107-141 4694 163 106-176 0/0
2.19 30:40 35 9:20 124 104-138 1158 173 172-176 0/0
2.25 31:09 30 7:54 137 134-142 1082 175 172-176 0/0
2.31 31:38 29 7:47 137 135-139 1066 175 170-178 0/0
2.38 32:06 28 7:26 138 137-139 1027 174 172-176 0/0
2.44 32:35 29 7:41 140 139-142 1077 174 172-176 0/0
2.50 33:03 28 7:27 141 138-144 1050 173 170-176 0/0
2.56 33:30 27 7:11 144 140-148 1036 177 176-180 0/0
2.63 33:57 28 7:20 148 148-149 1086 177 176-178 0/0
2.69 36:17 2:19 +1:57 37:06 119 109-149 4415 178 174-180 0/0
2.75 36:50 34 8:58 135 125-142 1210 175 174-176 0/0
2.81 37:20 30 7:58 146 139-152 1163 174 170-176 0/0
2.88 37:50 30 7:58 140 132-146 1116 175 174-176 0/0
2.94 38:19 29 7:48 137 135-139 1068 174 172-180 0/0
3.00 38:47 28 7:29 143 142-144 1071 174 172-174 0/0
3.06 39:16 29 7:39 141 140-142 1078 171 170-174 0/0
3.13 39:45 29 7:42 140 138-141 1079 176 172-180 0/0
3.16 40:00 15 7:29 136 134-137 1018 178 176-180 0/0

Heart

127/152max
  • Show Beats/Mile

Elevation

Asc 0m, Range 0m, Flat prediction 24:10
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

174 (190 max) Stride Length: 121cm
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:21 44.58% More
800m 3:43 7:28 51.35% More
1km 4:42 7:34 52.76% More
Mile 9:27 9:27 44.71% More
5k 39:31 12:43 36.39% More

Predictions

Dist Time Per Mile WAVA
1M 6:50 6:50 61.85
5km 23:43 7:38 60.63
5M 40:01 8:00 58.48
10km 50:48 8:11 57.51
10M 1:25:41 8:34 56.35
Half 1:55:17 8:48 54.97
20M 3:03:31 9:11 54.72
Mara 4:06:54 9:25 54.23

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