Sat 8th Dec 2018 at 2:00pm by Jonny1616

Run > Intervals
  • breezy
  • Time
    1:12:29
  • Miles
    11.10
  • Min/mi
    6:32
  • Pacing
    32%
  • WAVA
    69.09
  • Stride(cm)
    144
  • Cals
    1121
  • Cadence
    171
  • BPM
    145
  • %MHR
    84.6
  • B/mi
    944
  • Asc(m)
    143
  • Surface
    Road

Notes & Comments

w/u, 4 x 2k/1k continuous, w/d

Split Summary
===
1) 1m - 7:27(7:27/m) 122/130bpm 104cal 8.06/8.6mph
2) 1m - 7:16(7:16/m) 133/142bpm 111cal 8.25/10.9mph
3) 0.02m - 9(8:13/m) 118/122bpm 1cal 7.3/7.85mph
4) 1m - 5:57(5:57/m) 146/152bpm 101cal 10.08/10.81mph
5) 0.24m - 1:26(5:53/m) 151/152bpm 25cal 10.19/10.21mph
6) 0.62m - 4:04(6:33/m) 150/152bpm 71cal 9.17/10.23mph
7) 1m - 5:57(5:57/m) 155/158bpm 109cal 10.09/11.37mph
8) 0.24m - 1:25(5:52/m) 155/157bpm 25cal 10.24/10.29mph
9) 0.62m - 4:00(6:27/m) 151/155bpm 70cal 9.31/10.21mph
10) 1m - 5:55(5:55/m) 156/160bpm 109cal 10.13/10.6mph
11) 0.24m - 1:27(5:58/m) 153/155bpm 25cal 10.04/10.23mph
12) 0.62m - 4:01(6:28/m) 153/156bpm 72cal 9.27/10.1mph
13) 1m - 6:01(6:01/m) 155/159bpm 109cal 9.98/10.31mph
14) 0.24m - 1:25(5:52/m) 154/155bpm 25cal 10.23/10.14mph
15) 0.62m - 4:01(6:27/m) 151/155bpm 69cal 9.3/10.12mph
16) 1m - 7:25(7:25/m) 136/154bpm 61cal 8.09/9.37mph
17) 0.63m - 4:32(7:14/m) 136/142bpm 34cal 8.29/8.29mph
7:27 7:16 9 5:57 1:26 4:04 5:57 1:25 4:00 5:55 1:27 4:01 6:01 1:25 4:01 7:25 4:32
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

1% 3% 33% 63%

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 7:25 102 81-117 756 161 122-170 0/1
0.25 1:52 56 7:31 120 111-125 902 164 162-166 0/3
0.38 2:49 57 7:37 124 123-125 944 164 164-164 3/1
0.50 3:44 55 7:22 125 124-127 921 165 164-166 0/2
0.63 4:40 55 7:22 127 126-129 935 166 164-168 3/0
0.75 5:50 1:11 +15 9:24 122 116-128 1148 163 120-170 0/4
0.88 6:46 56 7:25 123 115-126 912 166 164-166 4/0
1.00 7:41 56 7:26 129 126-130 960 166 164-168 1/1
1.13 8:38 57 7:36 129 127-131 979 167 166-168 1/1
1.25 9:34 56 7:26 131 130-132 974 167 166-168 0/1
1.38 10:28 53 7:07 134 132-137 954 168 166-176 1/2
1.50 11:19 51 6:51 138 135-141 944 170 164-180 1/0
1.63 12:14 55 7:23 137 135-139 1013 166 164-168 0/3
1.75 13:08 54 7:11 134 131-136 962 168 162-178 4/0
1.88 14:03 55 7:20 132 130-133 968 167 166-170 1/3
2.00 18:44 4:40 +3:46 37:23 118 93-140 4411 161 120-178 4/0
2.13 19:29 46 6:06 131 116-141 799 171 166-176 0/2
2.25 20:15 45 6:04 142 141-143 861 173 170-174 0/2
2.38 21:01 46 6:07 144 143-146 882 172 172-174 3/1
2.50 21:45 45 5:57 146 145-148 868 173 172-174 0/3
2.63 22:29 44 5:52 149 148-150 873 173 172-174 4/0
2.75 23:14 45 6:01 150 150-151 903 173 172-174 0/3
2.88 23:59 45 6:01 151 150-151 907 172 170-174 3/0
3.00 24:44 44 5:55 145 136-152 858 173 172-174 1/1
3.13 25:28 44 5:54 148 143-152 872 173 172-174 2/0
3.25 26:12 44 5:51 151 151-152 884 173 172-174 0/1
3.38 27:01 49 6:30 151 150-152 983 173 170-176 2/1
3.50 27:50 49 6:33 150 148-151 982 172 172-174 0/1
3.63 28:40 50 6:39 148 147-149 985 173 172-174 1/2
3.75 29:29 49 6:30 149 148-150 969 172 170-174 0/1
3.88 30:17 49 6:29 150 149-151 972 173 172-174 0/3
4.00 31:01 44 5:53 155 151-156 912 175 172-180 3/0
4.13 31:47 45 6:02 155 155-156 936 174 172-176 0/5
4.25 32:31 45 5:56 157 157-157 932 175 172-176 5/0
4.38 33:17 46 6:08 157 155-158 964 174 172-176 1/2
4.50 34:01 44 5:51 155 154-155 907 173 172-174 0/4
4.63 34:45 44 5:55 155 154-155 916 173 172-174 3/0
4.75 35:30 45 5:58 152 145-155 906 172 172-174 0/2
4.88 36:14 44 5:52 151 147-154 885 174 172-176 2/1
5.00 36:58 44 5:52 155 154-156 910 174 172-176 3/0
5.13 37:42 44 5:51 155 155-156 907 174 172-176 1/1
5.25 38:30 48 6:24 153 152-155 979 172 170-174 0/1
5.38 39:19 49 6:34 152 151-153 997 173 172-174 1/0
5.50 40:07 48 6:23 151 151-152 964 173 172-174 0/3
5.63 40:54 47 6:18 148 139-153 933 173 172-174 4/0
5.75 41:43 48 6:27 152 151-153 981 173 170-182 0/3
5.88 42:27 44 5:52 157 155-158 921 175 174-178 1/0
6.00 43:13 46 6:09 159 157-160 978 175 168-178 3/1
6.13 43:56 43 5:47 158 158-158 913 174 172-176 3/0
6.25 44:41 45 5:59 157 156-158 939 173 172-174 0/4
6.38 45:25 44 5:55 156 155-156 922 173 172-174 4/0
6.50 46:10 45 6:00 154 153-155 924 173 172-174 0/2
6.63 46:55 45 5:57 154 153-154 917 173 172-174 3/0
6.75 47:39 44 5:49 155 154-155 901 174 172-176 1/0
6.87 48:24 45 5:58 151 145-155 902 173 172-174 1/0
7.00 49:09 46 6:05 155 154-155 943 173 172-174 0/0
7.12 49:57 48 6:25 154 153-156 989 172 166-174 1/1
7.25 50:46 49 6:32 153 152-154 1000 172 172-174 0/1
7.37 51:36 50 6:37 153 153-154 1014 172 170-174 1/1
7.50 52:25 49 6:28 153 152-154 990 173 172-174 0/2
7.62 53:11 46 6:11 154 153-155 953 173 172-174 3/1
7.75 53:55 44 5:56 158 156-159 937 176 174-178 1/2
7.87 54:41 46 6:08 158 157-158 970 174 172-176 1/2
8.00 55:28 47 6:16 158 157-159 990 174 172-176 3/0
8.12 56:12 44 5:49 157 155-158 914 173 172-176 2/2
8.25 56:56 44 5:55 153 142-156 904 173 172-174 0/3
8.37 57:42 45 6:03 151 145-153 915 172 172-174 4/0
8.50 58:26 44 5:56 154 153-154 913 172 172-174 0/4
8.62 59:11 45 6:00 154 153-154 924 173 172-174 3/0
8.75 59:56 44 5:55 154 153-154 910 173 172-174 1/1
8.87 1:00:42 46 6:08 154 153-155 943 172 168-174 2/0
9.00 1:01:31 49 6:36 151 150-153 996 170 168-172 0/1
9.12 1:02:18 47 6:16 148 142-152 928 172 170-174 2/0
9.25 1:03:07 49 6:29 152 151-153 984 172 170-172 0/1
9.37 1:03:55 48 6:27 152 151-153 980 172 170-174 1/1
9.50 1:04:46 51 6:48 153 151-154 1040 172 162-174 0/2
9.62 1:05:42 56 7:25 142 137-148 1053 166 164-168 3/0
9.75 1:06:36 55 7:19 131 125-136 958 166 166-166 1/1
9.87 1:07:33 57 7:32 133 130-134 1002 166 164-166 1/0
10.00 1:08:28 55 7:22 134 132-135 987 168 164-170 0/1
10.13 1:09:24 56 7:25 136 136-137 1009 169 168-170 0/2
10.25 1:10:19 55 7:23 136 135-138 1003 169 166-170 0/1
10.38 1:11:14 55 7:21 136 135-137 1000 168 168-170 0/3
10.50 1:12:09 55 7:17 134 128-136 976 169 168-170 3/0
10.63 1:13:04 55 7:20 133 131-135 975 169 168-170 0/5
10.75 1:13:58 54 7:13 134 133-135 968 168 166-170 3/0
10.88 1:14:52 54 7:13 135 133-138 974 170 168-174 1/3
11.00 1:15:47 54 7:16 138 137-140 1002 169 168-170 4/0
11.10 1:16:30 43 7:12 141 140-142 1015 171 168-172 1/1

Heart

145/160max
  • Show Beats/Mile

Elevation

Asc 143m, Range 8m, Flat prediction 1:12:29
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

171 (182 max) Stride Length: 144cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.5 171 11.1 1:12:16 6:31
Walk 5.5 120 0 4:14 3:31:44

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:49 52.85% More
800m 2:55 5:53 60.07% More
1km 3:39 5:53 62.93% More
Mile 5:55 5:55 66.73% More
5k 18:44 6:02 71.68% More
5 miles 30:22 6:04 71.79% More
10k 37:56 6:06 71.71% More
10 miles 1:08:03 6:48 66.00% More

Predictions

Dist Time Per Mile WAVA
1M 5:39 5:39 69.96
5km 18:48 6:03 71.45
5M 31:07 6:13 70.06
10km 39:11 6:18 69.42
10M 1:04:54 6:29 69.20
Half 1:26:24 6:36 68.21
20M 2:15:18 6:46 69.02
Mara 3:00:08 6:53 69.13
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