Thu 8th Nov 2018 at 5:00pm by K5 Gus

Run > Intervals
  • Time
    43:37
  • Miles
    4.83
  • Min/mi
    9:02
  • Pacing
    0%
  • WAVA
    54.46
  • Stride(cm)
    101
  • Cals
    463
  • Cadence
    176
  • BPM
    140
  • %MHR
    74.6
  • B/mi
    1267
  • Asc(m)
    118
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

7 * 2min/1min
Hamstrings still a bit tender, so not flat out. Last rep a lot longer.
Pouring rain.

Split Summary
===
1) 1m - 9:40(9:40/m) 127/167bpm 99cal 6.21/7.91mph
2) 0.92m - 8:38(9:26/m) 130/149bpm 84cal 6.36/8.64mph
3) 0.27m - 2:04(7:34/m) 158/169bpm 27cal 7.93/8.72mph
4) 0.09m - 58(11:19/m) 168/170bpm 13cal 5.3/7.62mph
5) 0.29m - 2:03(7:04/m) 171/175bpm 29cal 8.48/9.73mph
6) 0.09m - 58(10:47/m) 168/174bpm 13cal 5.57/9.08mph
7) 0.26m - 2:01(7:48/m) 160/163bpm 27cal 7.7/8.56mph
8) 0.08m - 1:01(13:03/m) 155/164bpm 12cal 4.6/7.33mph
9) 0.28m - 2:01(7:04/m) 158/170bpm 26cal 8.48/9.81mph
10) 0.07m - 1:01(15:07/m) 150/169bpm 11cal 3.97/7.76mph
11) 0.29m - 2:00(6:56/m) 147/156bpm 23cal 8.65/9.91mph
12) 0.06m - 1:02(17:03/m) 128/153bpm 7cal 3.52/7.58mph
13) 0.58m - 3:54(6:43/m) 149/160bpm 45cal 8.94/10.25mph
14) 0.56m - 6:15(11:11/m) 129/154bpm 47cal 5.37/7.76mph
9:40 8:38 2:04 58 2:03 58 2:01 1:01 2:01 1:01 2:00 1:02 3:54 6:15
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

29% 22% 8% 18% 21% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 35 35 9:19 82 74-86 764 172 116-182 0/7
0.13 1:08 33 8:44 92 86-99 803 178 174-184 0/7
0.19 1:44 36 9:40 103 99-114 996 178 174-184 0/0
0.25 2:17 33 8:47 122 116-122 1072 177 174-180 1/0
0.31 2:45 28 7:33 124 122-126 936 184 180-188 1/1
0.38 3:20 35 9:23 131 126-135 1228 177 174-184 2/0
0.44 3:56 36 9:34 137 135-138 1310 175 172-180 1/0
0.50 4:33 37 9:46 143 140-145 1396 176 174-180 1/0
0.56 5:16 43 11:23 148 143-153 1684 172 168-176 8/0
0.63 5:53 38 10:04 153 151-156 1541 174 172-176 1/0
0.69 6:30 36 9:40 157 156-159 1517 175 172-178 1/0
0.75 7:02 33 8:48 160 159-162 1407 179 176-182 0/1
0.81 7:31 29 7:44 163 161-165 1261 179 178-180 0/2
0.88 15:32 8:00 +7:23 2:08:06 141 79-167 18063 164 86-178 0/7
0.94 16:23 51 13:31 90 82-99 1217 167 164-170 7/0
1.00 17:03 40 10:39 104 99-108 1108 170 168-172 1/0
1.06 17:40 38 10:05 112 108-113 1129 172 168-174 2/0
1.13 18:22 41 11:02 115 113-118 1268 171 168-172 4/0
1.19 18:58 36 9:35 124 119-132 1187 174 170-176 2/0
1.25 19:35 37 9:52 132 132-133 1303 173 170-176 1/0
1.31 20:11 36 9:39 133 133-135 1284 174 172-178 3/0
1.38 20:47 36 9:35 140 136-149 1341 175 172-178 2/0
1.44 21:27 40 10:37 148 144-149 1571 174 172-176 0/2
1.50 22:01 34 9:04 145 144-147 1314 174 172-176 3/0
1.56 24:23 2:22 +1:42 37:58 141 89-149 5354 176 170-188 4/0
1.63 24:57 34 8:59 95 90-103 854 188 186-190 1/2
1.69 25:21 24 6:28 110 103-119 711 186 184-188 0/2
1.75 25:45 24 6:26 122 121-124 785 186 184-186 0/1
1.81 26:11 26 6:55 131 125-135 907 184 184-186 0/3
1.88 26:51 40 10:39 141 135-146 1503 179 170-184 0/3
1.94 27:33 42 11:12 147 146-147 1646 173 170-184 3/0
2.00 28:04 31 8:11 152 151-154 1244 185 184-186 1/0
2.06 28:32 29 7:38 157 154-161 1200 184 184-186 1/4
2.13 28:58 26 6:52 163 160-164 1119 184 182-188 4/0
2.19 29:26 28 7:33 165 164-169 1246 186 184-188 2/0
2.25 30:05 39 10:17 168 168-170 1728 176 168-186 1/0
2.31 30:47 42 11:13 167 165-170 1873 178 168-188 2/2
2.38 31:14 27 7:17 168 166-170 1223 187 186-188 0/1
2.44 31:42 28 7:24 173 172-175 1281 187 184-190 1/1
2.50 32:05 23 6:13 174 173-175 1082 186 186-188 0/1
2.56 32:27 22 5:55 174 174-175 1029 188 186-190 0/2
2.63 33:06 38 10:11 170 167-174 1731 170 162-188 0/2
2.69 33:46 40 10:39 161 156-168 1714 177 150-190 1/1
2.75 34:17 31 8:15 160 159-162 1320 186 184-188 2/1
2.81 34:45 28 7:36 161 160-163 1223 186 182-188 0/2
2.88 35:10 25 6:47 162 161-162 1100 187 184-188 4/0
2.94 35:52 42 11:13 160 155-164 1793 180 158-190 3/0
3.00 36:32 40 10:39 151 146-155 1608 170 164-184 1/0
3.06 37:01 28 7:36 148 146-149 1124 187 184-188 2/0
3.13 37:27 26 6:53 154 149-159 1060 186 186-188 2/0
3.19 37:52 25 6:44 163 160-166 1097 188 186-194 2/0
3.25 38:19 27 7:12 168 166-170 1208 189 188-192 2/0
3.31 39:10 51 13:39 160 136-170 2185 165 108-192 1/1
3.38 39:43 33 8:45 134 131-138 1172 174 166-186 0/0
3.44 40:08 25 6:41 139 138-140 930 187 186-188 0/3
3.50 40:34 26 6:58 147 138-152 1025 187 186-188 0/2
3.56 41:04 30 8:00 153 151-155 1224 187 184-190 0/1
3.63 41:27 23 6:09 155 154-156 953 185 184-190 0/3
3.69 42:29 1:01 16:23 130 108-153 2130 122 106-186 1/1
3.75 42:57 28 7:35 122 109-134 925 176 126-188 0/2
3.81 43:20 23 6:04 138 135-142 836 187 186-188 0/1
3.88 43:44 25 6:32 146 142-150 954 186 184-188 1/1
3.94 44:12 28 7:28 152 150-154 1134 185 184-186 0/3
4.00 44:39 27 7:14 153 152-154 1106 187 184-190 1/1
4.06 45:05 25 6:44 154 152-155 1037 186 186-188 0/2
4.13 45:28 23 6:06 157 155-159 958 187 184-190 0/4
4.19 45:49 22 5:49 159 159-160 924 187 186-188 0/3
4.25 46:15 26 6:55 158 157-159 1092 187 186-188 0/0
4.31 46:54 38 10:13 150 139-157 1533 162 122-186 0/2
4.38 47:43 49 13:07 125 118-139 1640 163 150-168 0/7
4.44 48:24 41 10:56 120 118-124 1311 170 168-172 0/1
4.50 49:04 40 10:43 121 117-125 1296 172 168-174 0/2
4.56 49:41 37 9:51 118 116-120 1161 175 170-180 0/3
4.62 50:18 37 9:52 123 119-129 1213 172 170-176 1/1
4.69 50:55 37 9:54 133 129-137 1317 172 170-174 0/0
4.75 51:42 47 12:30 136 135-137 1700 171 168-174 5/0
4.81 52:27 45 12:03 136 135-137 1640 170 166-174 4/0
4.83 52:42 15 12:34 138 137-140 1735 172 170-174 3/0

Heart

140/175max
  • Show Beats/Mile

Elevation

Asc 118m, Range 48m, Flat prediction 30:46
Elevation Graph
Biggest Climbs (m) Min/mi
25 3.8% 29:07
20 2.3% 8:25
19 3.1% 9:44
15 4.4% 11:31
10 4.5% 7:58
See your biggest climbs

Cadence

176 (194 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 79.6 178 4.8 41:35 9:05
Walk 16.6 113 0.1 9:02 2:09:18
Still 0.7 - - 23 -
Pause 3.1 - - 1:42 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:13 54.90% More
800m 3:17 6:36 61.17% More
1km 4:22 7:01 59.85% More
Mile 7:42 7:42 57.58% More
5k 26:19 8:28 57.35% More

Predictions

Dist Time Per Mile WAVA
1M 7:30 7:30 59.09
5km 26:38 8:34 56.66
5M 45:20 9:04 54.28
10km 57:48 9:18 53.20
10M 1:38:22 9:50 51.70
Half 2:13:01 10:09 50.23
20M 3:33:27 10:40 49.60
Mara 4:48:38 11:01 48.91
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