Sat 8th Dec 2018 at 1:00pm by hellen

Run > Intervals
  • Time
    20:34
  • Miles
    2.98
  • Min/mi
    6:54
  • Pacing
    87.6%
  • WAVA
    73.67
  • Stride(cm)
    122
  • Cals
    267
  • Cadence
    191
  • BPM
    174
  • %MHR
    100.9
  • B/mi
    1198
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

4x4min 1.5 min rec. windy as 6.31mm
===
1) 0m - 2(58:59/m) 129/129bpm 1.02/0mph
2) 0.62m - 4:00(6:27/m) 161/177bpm 48cal 9.3/10.02mph
3) 0.18m - 1:30(8:27/m) 167/176bpm 19cal 7.11/9.29mph
4) 0.61m - 4:00(6:36/m) 178/186bpm 53cal 9.09/9.6mph
5) 0.17m - 1:30(8:59/m) 177/185bpm 20cal 6.68/8.81mph
6) 0.62m - 4:00(6:30/m) 178/186bpm 53cal 9.23/9.6mph
7) 0.17m - 1:30(8:38/m) 176/186bpm 20cal 6.95/9.62mph
8) 0.61m - 4:00(6:32/m) 180/191bpm 54cal 9.17/9.6mph
9) 0.01m - 2(4:47/m) 192/192bpm 12.55/9.58mph
2 4:00 1:30 4:00 1:30 4:00 1:30 4:00 2

Pace

2% 6% 10% 81%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 25 25 6:38 134 125-148 889 196 194-198 0/0
0.13 48 23 6:04 158 152-162 958 197 196-198 0/2
0.19 1:10 23 6:04 163 162-165 988 199 198-200 0/1
0.25 1:34 23 6:16 163 161-166 1021 198 198-200 0/0
0.31 1:59 26 6:49 160 158-165 1092 196 192-198 0/2
0.38 2:25 26 6:54 158 156-159 1089 195 194-196 1/0
0.44 2:51 26 6:52 159 157-162 1091 195 192-196 0/2
0.50 3:16 25 6:32 173 165-177 1131 193 192-196 1/0
0.56 3:40 24 6:31 175 173-177 1140 195 192-196 1/0
0.63 4:03 23 6:12 171 168-173 1062 194 192-196 1/0
0.69 4:34 30 8:05 173 172-175 1399 183 180-196 0/0
0.75 5:05 32 8:30 166 161-172 1412 179 178-180 0/0
0.81 5:37 32 8:26 158 156-158 1333 180 174-190 1/1
0.88 6:03 26 7:01 164 159-168 1150 190 188-192 0/0
0.94 6:28 25 6:40 173 170-176 1154 194 192-196 1/0
1.00 6:53 25 6:33 178 176-180 1166 195 194-196 0/1
1.06 7:17 24 6:27 181 181-182 1168 194 192-194 0/1
1.13 7:41 24 6:27 182 181-182 1175 194 192-196 0/1
1.19 8:05 24 6:19 183 182-183 1156 195 192-196 1/0
1.25 8:28 23 6:12 182 182-183 1128 194 192-196 0/1
1.31 8:52 24 6:20 182 181-183 1154 196 194-198 2/0
1.38 9:19 27 7:16 182 182-183 1322 190 188-194 0/0
1.44 9:50 30 8:06 183 182-185 1483 188 176-192 1/0
1.50 10:25 36 9:33 180 176-184 1718 174 170-176 2/0
1.56 10:57 32 8:27 169 161-179 1429 176 174-178 0/2
1.63 11:22 25 6:36 161 159-163 1064 188 176-198 0/1
1.69 11:45 24 6:16 168 165-171 1054 197 194-198 0/0
1.75 12:11 26 6:51 174 172-176 1191 195 194-196 0/1
1.81 12:38 27 7:11 178 176-179 1278 193 192-194 1/0
1.88 13:04 26 6:53 181 179-182 1246 194 192-196 0/2
1.94 13:28 24 6:31 182 181-183 1186 195 194-196 0/0
2.00 13:52 24 6:21 183 182-184 1163 195 194-196 2/0
2.06 14:15 23 6:13 184 184-184 1144 195 194-196 0/1
2.13 14:39 23 6:12 185 184-185 1148 197 196-198 0/0
2.19 15:02 23 6:10 185 184-186 1142 199 198-200 0/1
2.25 15:33 31 8:19 185 182-186 1540 181 176-196 0/3
2.31 16:07 34 9:02 176 167-184 1589 177 176-178 0/1
2.38 16:37 30 8:04 166 164-167 1340 180 174-190 1/0
2.44 17:03 26 6:49 172 168-174 1172 194 190-196 3/0
2.50 17:28 25 6:40 177 175-180 1180 195 192-196 1/0
2.56 17:53 25 6:47 182 180-183 1233 195 192-196 1/0
2.63 18:19 25 6:45 183 183-183 1235 192 190-192 1/0
2.69 18:44 25 6:41 183 180-184 1222 192 192-194 0/2
2.75 19:08 24 6:26 177 173-181 1139 192 190-192 0/0
2.81 19:32 24 6:29 180 176-183 1167 192 192-194 2/1
2.88 19:55 23 6:15 184 183-184 1150 195 192-196 0/1
2.94 20:19 24 6:17 185 184-187 1161 196 194-198 1/0
2.98 20:34 15 6:09 190 189-191 1168 193 192-194 1/0

Heart

174/191max
  • Show Beats/Mile

Elevation

Asc 29m, Range 10m, Flat prediction 20:34
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

191 (200 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 191 3 20:34 6:54
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:32 6:09 60.92% More
800m 3:12 6:27 63.82% More
1km 4:00 6:26 66.58% More
Mile 6:50 6:50 66.28% More

Predictions

Dist Time Per Mile WAVA
1M 6:07 6:07 74.01
5km 21:32 6:56 73.46
5M 36:32 7:18 70.66
10km 46:30 7:29 69.50
10M 1:18:52 7:53 67.39
Half 1:46:26 8:07 65.16
20M 2:50:15 8:31 63.97
Mara 3:49:45 8:46 62.69
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