Thu 6th Dec 2018 at 3:00pm by Jonny1616

Run > Intervals
  • breezy
  • Time
    1:14:03
  • Miles
    11.01
  • Min/mi
    6:44
  • Pacing
    39%
  • WAVA
    67.07
  • Stride(cm)
    141
  • Cals
    1100
  • Cadence
    170
  • BPM
    148
  • %MHR
    86.7
  • B/mi
    997
  • Asc(m)
    139
  • Surface
    Road

Notes & Comments

w/u, 7 x 1k wi 30s rest, 10 mins easy, 8 x 30s wi 90s jog recovery, w/d

Split Summary
===
1) 1m - 7:21(7:21/m) 125/135bpm 106cal 8.16/8.33mph
2) 1m - 7:04(7:04/m) 137/148bpm 112cal 8.5/12.42mph
3) 0.04m - 18(8:04/m) 128/132bpm 3cal 7.43/8.14mph
4) 0.62m - 3:23(5:26/m) 154/160bpm 62cal 11.04/12.38mph
5) 0.03m - 30(14:19/m) 156/161bpm 9cal 4.19/10.9mph
6) 0.62m - 3:23(5:27/m) 162/168bpm 65cal 11.02/11.84mph
7) 0.03m - 30(17:24/m) 163/168bpm 9cal 3.45/10.92mph
8) 0.62m - 3:21(5:24/m) 162/167bpm 64cal 11.1/11.65mph
9) 0.03m - 30(15:08/m) 162/166bpm 9cal 3.97/11.02mph
10) 0.62m - 3:24(5:28/m) 167/171bpm 67cal 10.98/11.77mph
11) 0.03m - 30(15:01/m) 166/170bpm 10cal 4/10.92mph
12) 0.62m - 3:22(5:25/m) 166/169bpm 67cal 11.07/11.54mph
13) 0.04m - 30(13:01/m) 165/169bpm 9cal 4.61/11.08mph
14) 0.62m - 3:28(5:35/m) 168/171bpm 70cal 10.74/12.21mph
15) 0.04m - 30(14:09/m) 164/171bpm 10cal 4.24/10.52mph
16) 0.62m - 3:23(5:27/m) 166/169bpm 67cal 11.01/11.65mph
17) 0.03m - 30(14:57/m) 164/169bpm 10cal 4.01/10.94mph
18) 1m - 8:03(8:03/m) 140/155bpm 88cal 7.46/7.62mph
19) 0.24m - 1:57(8:07/m) 135/139bpm 14cal 7.39/7.66mph
20) 0.1m - 30(4:49/m) 147/157bpm 6cal 12.44/12.75mph
21) 0.18m - 1:30(8:12/m) 144/158bpm 20cal 7.31/12.38mph
22) 0.11m - 30(4:43/m) 147/156bpm 6cal 12.72/12.63mph
23) 0.18m - 1:30(8:10/m) 143/157bpm 19cal 7.35/12.67mph
24) 0.11m - 30(4:42/m) 148/158bpm 6cal 12.75/13.32mph
25) 0.18m - 1:30(8:20/m) 144/159bpm 19cal 7.2/12.63mph
26) 0.11m - 30(4:37/m) 147/157bpm 6cal 12.98/13.17mph
27) 0.19m - 1:30(8:06/m) 145/159bpm 21cal 7.4/12.69mph
28) 0.11m - 30(4:38/m) 147/157bpm 6cal 12.95/13.17mph
29) 0.18m - 1:30(8:19/m) 144/159bpm 19cal 7.22/12.75mph
30) 0.11m - 30(4:40/m) 148/158bpm 6cal 12.86/13.34mph
31) 0.18m - 1:30(8:16/m) 145/159bpm 20cal 7.26/12.63mph
32) 0.11m - 30(4:37/m) 146/155bpm 5cal 13.01/13mph
33) 0.18m - 1:30(8:16/m) 142/153bpm 18cal 7.26/12.82mph
34) 0.11m - 30(4:38/m) 147/159bpm 6cal 12.95/13.88mph
35) 0.18m - 1:30(8:18/m) 145/160bpm 20cal 7.23/12.67mph
36) 0.83m - 6:06(7:20/m) 137/144bpm 46cal 8.19/9.29mph
7:21 7:04 18 3:23 30 3:23 30 3:21 30 3:24 30 3:22 30 3:28 30 3:23 30 8:03 1:57 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 6:06
Pin Map
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Pace

4% 2% 25% 22% 17% 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 56 56 7:28 104 84-119 777 166 164-168 0/1
0.25 1:52 56 7:24 120 120-121 889 165 164-166 0/3
0.38 2:48 57 7:34 125 123-127 946 165 162-166 3/2
0.50 3:43 55 7:20 126 125-128 924 166 164-168 0/2
0.63 4:39 55 7:24 127 125-128 939 166 164-166 3/0
0.75 5:33 54 7:14 128 127-130 925 166 164-166 0/4
0.88 6:27 54 7:13 131 130-133 945 166 164-168 4/0
1.00 7:21 54 7:11 134 133-135 962 166 166-168 1/1
1.13 8:15 54 7:10 134 134-135 959 166 166-168 2/0
1.25 9:09 54 7:11 134 133-135 963 166 166-168 0/1
1.38 13:48 4:40 +3:54 37:17 131 106-138 4884 163 120-170 4/3
1.50 14:46 58 7:41 130 113-141 998 171 164-184 1/0
1.63 15:39 53 7:06 141 134-145 1001 169 166-178 0/2
1.75 16:31 52 6:58 144 140-148 1002 169 164-184 1/1
1.88 17:24 53 7:04 144 140-148 1017 169 164-182 0/4
2.00 18:51 1:27 +35 11:39 132 114-142 1537 159 120-168 4/0
2.13 19:38 46 6:11 138 128-148 854 175 164-186 0/1
2.25 20:20 42 5:36 152 148-155 851 176 174-178 0/3
2.38 21:02 42 5:38 157 156-158 884 176 174-178 3/0
2.50 21:42 40 5:22 158 157-159 847 176 174-178 1/1
2.63 22:24 42 5:33 159 159-160 882 176 174-178 1/0
2.75 23:21 57 7:34 153 146-161 1157 151 104-188 0/0
2.88 24:03 42 5:37 158 155-161 888 179 178-180 0/1
3.00 24:44 42 5:33 162 161-163 899 176 174-178 1/1
3.13 25:26 42 5:33 164 163-165 909 178 174-180 0/2
3.25 26:07 41 5:27 166 165-167 905 177 174-180 3/1
3.38 27:05 59 7:50 162 154-168 1268 164 108-184 2/0
3.50 27:48 42 5:38 157 155-161 884 176 174-178 0/2
3.63 28:29 41 5:28 162 161-164 884 177 176-178 2/1
3.75 29:09 40 5:23 165 164-166 889 177 174-178 2/0
3.88 29:50 40 5:24 161 156-166 869 177 176-180 1/1
4.00 30:48 58 7:48 163 154-167 1270 162 108-224 1/0
4.13 31:30 42 5:32 159 155-164 881 179 178-184 0/1
4.25 32:12 42 5:37 166 164-167 931 178 176-180 0/2
4.38 32:52 41 5:25 169 168-169 916 178 176-180 1/1
4.50 33:34 42 5:34 170 169-171 947 178 176-180 0/3
4.63 34:19 45 6:01 170 168-170 1022 177 154-182 3/0
4.75 35:13 54 7:13 161 159-166 1163 153 102-184 1/1
4.88 35:55 41 5:29 165 163-166 905 176 174-178 0/3
5.00 36:35 41 5:28 167 167-168 912 176 174-178 4/0
5.13 37:16 41 5:24 168 168-169 909 177 174-178 0/1
5.25 37:57 41 5:26 168 168-169 912 176 176-178 1/0
5.38 38:53 56 7:30 164 160-169 1229 155 104-194 0/0
5.50 39:35 42 5:36 166 162-168 930 176 174-178 0/1
5.63 40:18 43 5:44 169 168-170 968 177 176-178 1/1
5.75 41:01 43 5:42 170 170-171 970 176 176-178 0/2
5.88 41:43 42 5:37 170 170-171 956 176 174-178 3/1
6.00 42:42 59 7:50 163 151-171 1278 148 108-180 1/0
6.13 43:23 41 5:30 163 160-165 896 175 174-176 0/3
6.25 44:04 41 5:31 166 166-167 917 175 174-176 2/0
6.38 44:45 41 5:29 168 167-169 922 177 176-178 2/0
6.50 45:27 41 5:29 168 167-169 920 176 174-178 1/1
6.63 46:30 1:03 8:25 164 152-169 1381 149 110-178 1/0
6.75 47:29 59 7:53 144 141-149 1136 166 164-168 0/0
6.87 48:30 1:01 8:11 141 140-142 1153 166 164-166 0/1
7.00 49:30 59 7:56 140 140-140 1110 165 164-166 2/0
7.12 50:30 1:00 7:59 140 139-142 1118 165 164-168 0/3
7.25 51:30 1:00 8:00 140 140-141 1120 165 164-166 4/0
7.37 52:30 1:01 8:04 139 139-140 1122 164 164-166 0/3
7.50 53:30 1:00 8:02 136 131-138 1092 165 164-166 2/0
7.62 54:30 1:00 7:57 138 138-139 1098 166 164-168 2/1
7.75 55:31 1:01 8:05 137 134-139 1108 164 162-168 1/1
7.87 56:30 59 7:54 132 130-134 1043 164 162-170 4/1
8.00 57:13 43 5:47 151 137-158 873 180 162-188 0/4
8.12 58:13 1:00 7:58 140 135-149 1116 165 164-166 3/0
8.25 58:54 41 5:29 144 134-156 791 181 164-194 1/3
8.37 59:55 1:00 8:03 149 136-157 1199 169 162-190 1/1
8.50 1:00:42 48 6:22 140 135-152 891 177 162-192 3/2
8.62 1:01:34 52 6:53 154 145-158 1061 174 162-190 0/2
8.75 1:02:32 58 7:47 137 133-142 1066 169 162-190 4/0
8.87 1:03:15 43 5:40 153 142-159 868 183 164-190 0/3
9.00 1:04:16 1:01 8:07 142 135-152 1152 165 164-166 3/0
9.12 1:04:55 40 5:17 144 134-157 761 181 162-192 1/3
9.25 1:05:56 1:00 8:03 150 138-158 1206 169 162-190 2/0
9.37 1:06:44 48 6:26 139 133-152 894 175 164-194 2/3
9.50 1:07:36 52 6:57 155 148-159 1076 177 164-192 1/1
9.62 1:08:33 57 7:33 136 131-145 1028 168 162-194 3/0
9.75 1:09:18 45 5:59 149 142-154 891 178 162-192 0/3
9.87 1:10:21 1:03 8:25 139 131-150 1169 165 164-166 4/0
10.00 1:10:58 37 4:59 148 132-159 739 191 164-200 0/4
10.13 1:12:00 1:02 8:17 149 136-160 1233 166 164-174 3/0
10.25 1:12:58 58 7:46 133 131-135 1032 164 162-172 1/3
10.38 1:13:56 58 7:42 133 131-133 1024 164 162-164 1/1
10.50 1:14:51 55 7:21 135 132-138 991 166 164-168 2/3
10.63 1:15:46 54 7:16 138 138-139 1002 167 166-168 3/0
10.75 1:16:41 56 7:26 137 136-138 1018 166 166-168 1/3
10.88 1:17:35 54 7:10 138 136-141 990 168 166-170 4/0
11.00 1:18:30 55 7:18 143 142-144 1044 169 166-172 1/1

Heart

148/171max
  • Show Beats/Mile

Elevation

Asc 139m, Range 8m, Flat prediction 1:14:03
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

170 (224 max) Stride Length: 141cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 90.9 172 10.9 1:11:22 6:34
Walk 9.1 111 0.1 7:11 50:57

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:20 5:20 57.56% More
800m 2:40 5:22 65.79% More
1km 3:20 5:22 68.80% More
Mile 5:43 5:43 69.05% More
5k 18:10 5:51 73.92% More
5 miles 30:33 6:07 71.34% More
10k 39:42 6:23 68.51% More
10 miles 1:10:56 7:06 63.32% More

Predictions

Dist Time Per Mile WAVA
1M 5:49 5:49 67.95
5km 19:22 6:14 69.36
5M 32:04 6:25 67.99
10km 40:23 6:30 67.36
10M 1:06:52 6:41 67.16
Half 1:29:02 6:48 66.19
20M 2:19:25 6:58 66.98
Mara 3:05:37 7:05 67.09
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