Tue 20th Nov 2018 at 3:00pm by Jonny1616

Run > Intervals

  • drizzle
  • windy
  • cold
  • Time
    1:12:16
  • Miles
    10.30
  • Min/mi
    7:01
  • Pacing
    72%
  • WAVA
    64.11
  • Stride(cm)
    135
  • Cals
    934
  • Cadence
    170
  • BPM
    139
  • %MHR
    81.4
  • B/mi
    977
  • Asc(m)
    150
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

w/u, 1600/200, 1200/200, 1000/200, 800/200, 600/200 wi 2min/3min jog recoveries, w/d

Split Summary
===
1) 1m - 7:35(7:35/m) 122/130bpm 106cal 7.91/8.16mph
2) 0.98m - 7:15(7:23/m) 128/137bpm 104cal 8.13/10.98mph
3) 0.99m - 5:27(5:29/m) 159/166bpm 100cal 10.94/11.79mph
4) 0.22m - 2:00(9:02/m) 138/166bpm 28cal 6.64/11.08mph
5) 0.12m - 37(5:01/m) 144/160bpm 9cal 11.98/12.65mph
6) 0.33m - 3:00(8:59/m) 133/161bpm 39cal 6.68/12mph
7) 0.75m - 3:55(5:15/m) 159/164bpm 71cal 11.45/11.81mph
8) 0.23m - 2:00(8:39/m) 143/164bpm 30cal 6.94/11.35mph
9) 0.12m - 36(4:49/m) 147/156bpm 9cal 12.45/12.4mph
10) 0.34m - 3:00(8:48/m) 134/158bpm 36cal 6.81/12.15mph
11) 0.62m - 3:15(5:13/m) 157/163bpm 58cal 11.5/11.9mph
12) 0.24m - 2:00(8:29/m) 141/163bpm 28cal 7.07/11.35mph
13) 0.12m - 36(4:49/m) 145/156bpm 8cal 12.46/12.61mph
14) 0.34m - 3:00(8:43/m) 133/157bpm 33cal 6.88/12.27mph
15) 0.5m - 2:35(5:12/m) 155/161bpm 44cal 11.52/11.75mph
16) 0.23m - 2:00(8:40/m) 140/161bpm 27cal 6.92/11.37mph
17) 0.12m - 36(4:49/m) 143/155bpm 7cal 12.46/12.15mph
18) 0.36m - 3:00(8:25/m) 134/156bpm 31cal 7.13/12.17mph
19) 0.37m - 1:56(5:11/m) 152/161bpm 31cal 11.58/11.79mph
20) 0.23m - 2:00(8:38/m) 138/160bpm 23cal 6.95/11.59mph
21) 0.12m - 36(4:46/m) 143/155bpm 7cal 12.58/12.75mph
22) 0.36m - 3:00(8:15/m) 134/156bpm 29cal 7.28/12.27mph
23) 1m - 7:51(7:51/m) 129/131bpm 54cal 7.65/7.81mph
24) 0.57m - 4:26(7:44/m) 123/127bpm 22cal 7.75/7.89mph
7:35 7:15 5:27 2:00 37 3:00 3:55 2:00 36 3:00 3:15 2:00 36 3:00 2:35 2:00 36 3:00 1:56 2:00 36 3:00 7:51 4:26
Pin Map
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0mi in 0

Pace

1% 9% 39% 16% 6% 30%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:00 1:00 8:00 102 77-122 816 159 120-168 3/0
0.25 1:59 59 7:55 126 123-128 998 166 164-166 2/0
0.38 2:55 56 7:25 127 125-129 941 166 162-170 3/0
0.50 3:51 56 7:29 119 112-128 891 165 164-166 3/0
0.63 4:47 56 7:25 125 121-129 928 165 164-166 4/0
0.75 5:43 57 7:32 128 126-130 965 163 162-164 2/0
0.88 6:39 56 7:25 126 124-128 934 164 162-166 0/2
1.00 7:35 56 7:28 123 121-125 918 163 162-166 0/2
1.13 8:30 55 7:17 126 124-128 917 163 162-164 0/5
1.25 9:25 55 7:22 126 125-127 927 164 162-166 0/2
1.38 10:22 57 7:39 125 123-127 956 163 162-164 0/6
1.50 11:15 53 7:03 128 124-133 902 164 162-174 2/1
1.63 12:07 52 6:55 131 127-135 905 164 160-174 0/3
1.75 13:03 56 7:30 132 131-134 990 164 162-170 1/1
1.88 14:00 57 7:39 130 122-132 994 164 162-166 3/0
2.00 16:09 2:09 +1:15 17:12 127 111-137 2185 167 164-182 0/2
2.13 16:52 42 5:37 141 123-151 792 181 176-184 6/0
2.25 17:34 42 5:38 156 153-158 878 177 174-178 2/0
2.38 18:16 42 5:37 160 158-161 900 176 174-178 6/0
2.50 18:58 42 5:33 162 162-163 899 177 174-178 2/0
2.63 19:39 41 5:31 163 163-164 899 178 176-180 2/0
2.75 20:20 41 5:32 164 164-165 906 176 174-178 0/2
2.88 21:01 40 5:23 165 165-166 889 176 174-178 0/3
3.00 21:46 45 6:03 165 160-166 999 174 158-180 0/4
3.13 22:53 1:07 8:57 141 128-156 1262 160 158-160 0/3
3.25 23:49 56 7:28 130 122-145 972 175 154-200 1/1
3.38 24:40 51 6:48 155 147-160 1054 176 158-190 2/0
3.50 25:48 1:08 9:01 132 124-144 1191 160 158-162 5/0
3.63 26:54 1:06 8:49 124 123-125 1094 160 160-160 4/0
3.75 27:38 44 5:53 140 125-153 823 178 160-186 1/1
3.88 28:17 38 5:07 158 154-160 810 180 176-182 1/0
4.00 28:57 40 5:24 161 160-162 869 177 176-178 0/3
4.13 29:36 39 5:10 163 163-163 843 177 174-178 0/6
4.25 30:16 40 5:24 163 163-164 880 176 174-178 0/2
4.38 30:57 40 5:22 163 163-163 876 176 174-178 0/6
4.50 31:58 1:01 8:08 154 140-164 1253 168 162-178 2/1
4.63 33:01 1:03 8:24 134 132-138 1126 166 164-166 3/0
4.75 33:39 38 5:02 146 132-156 735 182 160-188 2/6
4.88 34:45 1:06 8:49 144 130-158 1269 165 162-182 2/1
5.00 35:49 1:05 8:37 127 125-129 1095 163 162-164 6/0
5.13 36:48 58 7:46 130 125-139 1009 167 162-182 2/0
5.25 37:27 39 5:13 151 142-157 787 180 176-184 0/2
5.38 38:06 40 5:17 158 157-160 836 177 174-180 0/6
5.50 38:46 39 5:16 161 160-161 848 177 174-180 2/1
5.63 39:25 39 5:15 161 160-162 844 178 178-178 0/3
5.75 40:12 47 6:15 161 157-163 1007 175 164-180 1/2
5.88 41:15 1:02 8:20 139 129-154 1158 165 164-166 2/1
6.00 42:07 52 6:57 134 130-145 931 172 162-188 2/1
6.13 42:54 47 6:17 153 147-156 961 178 162-186 1/2
6.25 43:57 1:03 8:27 136 128-147 1148 164 164-166 2/0
6.38 45:03 1:06 8:44 126 124-127 1101 164 162-166 3/0
6.50 45:54 52 6:53 135 125-146 929 174 160-182 2/1
6.63 46:33 39 5:11 154 148-158 797 181 180-182 0/3
6.75 47:12 39 5:15 160 159-161 839 180 178-182 0/1
6.87 47:52 40 5:19 160 160-161 852 176 174-178 0/3
7.00 48:48 55 7:21 155 143-161 1140 172 164-180 1/1
7.12 49:53 1:06 8:46 133 127-140 1165 165 160-168 3/0
7.25 50:35 42 5:34 137 125-151 762 181 160-188 0/2
7.37 51:33 58 7:46 147 135-156 1140 169 160-184 1/1
7.50 52:35 1:02 8:12 130 129-133 1067 166 164-166 3/0
7.62 53:39 1:04 8:35 128 125-129 1100 163 160-164 2/1
7.75 54:18 39 5:15 140 126-151 734 180 162-184 1/2
7.87 54:58 39 5:12 155 152-158 807 181 178-182 0/2
8.00 55:37 39 5:15 160 159-161 841 181 180-182 1/0
8.12 56:39 1:03 8:20 146 134-160 1217 168 162-178 0/1
8.25 57:40 1:01 8:08 127 123-131 1032 166 160-174 1/1
8.37 58:19 39 5:11 147 133-156 761 187 184-190 1/0
8.50 59:23 1:04 8:32 143 131-155 1219 168 162-186 1/0
8.62 1:00:25 1:02 8:16 128 126-130 1058 168 166-170 2/0
8.75 1:01:26 1:01 8:06 128 127-129 1037 168 168-168 3/1
8.87 1:02:25 59 7:54 129 128-129 1019 166 166-168 3/0
9.00 1:03:26 1:01 8:05 127 125-129 1026 166 166-168 1/2
9.12 1:04:25 59 7:51 128 125-130 1004 166 164-168 6/0
9.25 1:05:23 58 7:48 130 129-131 1014 167 166-168 2/0
9.37 1:06:22 59 7:53 130 129-131 1024 167 166-168 6/0
9.50 1:07:20 58 7:44 130 129-131 1006 167 166-168 2/0
9.62 1:08:18 58 7:42 129 127-130 993 166 164-170 2/0
9.75 1:09:16 58 7:47 126 125-126 981 164 164-166 0/2
9.87 1:10:15 58 7:48 122 115-127 951 165 164-166 0/3
10.00 1:11:12 57 7:40 123 122-124 943 165 164-168 0/4
10.13 1:12:10 58 7:44 121 118-123 936 164 162-166 0/3
10.25 1:13:08 57 7:39 122 121-123 934 165 164-166 0/2
10.30 1:13:31 23 8:03 123 122-124 991 165 164-166 0/2

Heart

139/166max
  • Show Beats/Mile

Elevation

Asc 150m, Range 28m, Flat prediction 1:11:02
Elevation Graph
Biggest Climbs (m) Min/mi
22 1.9% 7:37
20 1.8% 7:50
20 1.8% 5:33
16 2.0% 7:53
11 2.0% 8:28
See your biggest climbs

Cadence

170 (200 max) Stride Length: 135cm Run: 99.7% Walk: 0.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:16 5:05 60.49% More
800m 2:35 5:11 68.14% More
1km 3:14 5:13 70.88% More
Mile 5:30 5:30 71.81% More
5k 20:05 6:28 66.88% More
5 miles 32:33 6:31 66.99% More
10k 41:09 6:37 66.11% More
10 miles 1:11:08 7:07 63.13% More

Predictions

Dist Time Per Mile WAVA
1M 6:06 6:06 64.80
5km 20:17 6:32 66.23
5M 33:36 6:43 64.89
10km 42:18 6:48 64.31
10M 1:10:02 7:00 64.12
Half 1:33:15 7:07 63.20
20M 2:26:01 7:18 63.95
Mara 3:14:25 7:25 64.05
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