Thu 20th Dec 2018 at 6:00pm by beef

Run > Intervals
  • Time
    1:04:49
  • Miles
    6.85
  • Min/mi
    9:28
  • Pacing
    0%
  • WAVA
    53.06
  • Stride(cm)
    102
  • Cals
    867
  • Cadence
    167
  • BPM
    148
  • %MHR
    92.6
  • B/mi
    1402
  • Asc(m)
    40
  • Surface
    Track

Notes & Comments

Track session: 4 x (200m easy/400m hard), 3 x (200m easy/200m hard, 3 x (200m easy/200m hard)
==
1) 2.24m - 21:38(9:40/m) 153/178bpm 317cal 6.21/9.08mph
2) 0.12m - 1:00(8:02/m) 128/138bpm 8cal 7.47/8.12mph
3) 0.26m - 1:44(6:46/m) 143/146bpm 23cal 8.87/8.91mph
4) 0.12m - 1:06(9:11/m) 146/153bpm 14cal 6.53/8.89mph
5) 0.25m - 1:43(6:44/m) 148/155bpm 23cal 8.91/9.12mph
6) 0.13m - 1:07(8:38/m) 155/161bpm 16cal 6.95/9.12mph
7) 0.25m - 1:46(7:06/m) 152/159bpm 25cal 8.45/8.83mph
8) 0.12m - 1:06(9:00/m) 147/153bpm 15cal 6.67/8.5mph
9) 0.24m - 1:46(7:22/m) 152/155bpm 25cal 8.14/8.37mph
10) 0.08m - 3:23(42:38/m) 138/154bpm 36cal 1.41/8.39mph
11) 0.12m - 1:01(8:15/m) 141/148bpm 11cal 7.27/8.18mph
12) 0.12m - 48(6:29/m) 152/157bpm 11cal 9.25/9.68mph
13) 0.12m - 1:12(9:34/m) 149/154bpm 16cal 6.27/9.68mph
14) 0.13m - 49(6:24/m) 153/155bpm 12cal 9.36/9.73mph
15) 0.13m - 1:11(9:24/m) 151/156bpm 16cal 6.38/9.73mph
16) 0.12m - 48(6:33/m) 157/161bpm 11cal 9.16/9.79mph
17) 0.07m - 3:16(44:42/m) 123/163bpm 23cal 1.34/9.81mph
18) 0.12m - 1:06(9:10/m) 130/140bpm 9cal 6.54/7.51mph
19) 0.13m - 49(6:30/m) 145/149bpm 11cal 9.24/9.43mph
20) 0.12m - 1:11(9:30/m) 151/156bpm 16cal 6.31/9.41mph
21) 0.13m - 46(5:58/m) 153/157bpm 11cal 10.05/10.5mph
22) 0.13m - 1:15(9:46/m) 155/159bpm 17cal 6.14/10.46mph
23) 0.13m - 48(6:22/m) 153/160bpm 11cal 9.41/10.42mph
24) 1.46m - 13:28(9:13/m) 151/167bpm 190cal 6.51/10.48mph
21:38 1:00 1:44 1:06 1:43 1:07 1:46 1:06 1:46 3:23 1:01 48 1:12 49 1:11 48 3:16 1:06 49 1:11 46 1:15 48 13:28

Pace

17% 5% 8% 31% 25% 14%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 33 33 8:42 120 101-135 1043 169 168-170 1/0
0.13 1:04 31 8:22 139 134-143 1164 169 168-170 0/1
0.19 1:36 32 8:30 144 141-146 1223 169 168-174 0/0
0.25 2:07 31 8:22 142 140-144 1188 169 168-172 0/0
0.31 2:39 32 8:29 143 141-145 1214 171 170-172 0/0
0.38 3:09 30 7:55 141 140-143 1116 170 168-172 0/1
0.44 3:39 31 8:10 142 139-144 1160 170 170-172 0/0
0.50 4:09 30 7:52 144 141-147 1133 171 170-172 0/0
0.56 4:39 30 8:03 146 144-147 1176 173 172-174 0/0
0.63 5:08 29 7:44 146 144-148 1130 171 170-172 0/1
0.69 5:40 32 8:35 148 146-149 1270 172 170-172 0/0
0.75 6:10 30 7:53 148 145-150 1167 172 172-174 0/0
0.81 6:42 32 8:35 158 152-161 1357 171 166-172 0/0
0.88 7:13 31 8:15 157 156-158 1294 171 168-174 0/1
0.94 7:43 30 8:07 157 156-158 1276 173 172-174 0/1
1.00 8:10 27 7:10 156 155-158 1119 175 174-176 0/0
1.06 8:38 28 7:27 156 153-159 1163 175 174-176 1/0
1.13 9:06 27 7:18 154 152-155 1125 173 172-174 0/2
1.19 9:35 29 7:49 154 154-155 1204 174 172-176 0/1
1.25 10:04 29 7:48 156 151-159 1216 172 170-174 0/0
1.31 10:34 29 7:48 156 156-157 1218 174 174-174 1/0
1.38 11:02 29 7:43 156 155-159 1204 175 172-176 1/0
1.44 11:34 31 8:19 155 153-157 1289 173 172-176 0/0
1.50 12:02 28 7:35 155 154-156 1174 173 172-176 0/0
1.56 12:31 29 7:36 150 147-152 1140 175 174-176 0/0
1.63 13:00 29 7:47 151 150-151 1175 174 172-176 0/1
1.69 13:32 32 8:29 152 150-153 1289 171 166-174 0/0
1.75 15:53 2:22 +1:50 37:50 147 122-153 5561 168 166-172 0/1
1.81 16:51 58 15:21 141 118-153 2164 162 112-180 0/0
1.88 17:41 50 13:17 152 148-155 2018 162 118-176 0/0
1.94 18:33 53 14:03 156 151-158 2191 166 116-184 0/0
2.00 19:27 53 14:14 163 152-176 2321 139 80-200 0/0
2.06 20:33 1:06 17:43 166 152-178 2942 146 108-202 0/0
2.13 21:32 59 15:43 169 160-177 2656 142 114-158 0/0
2.19 22:37 1:04 17:09 169 159-176 2899 142 114-154 0/0
2.25 28:58 6:21 +5:50 1:41:38 154 108-169 15651 142 82-172 0/0
2.31 29:51 53 14:11 126 112-134 1788 173 170-176 0/0
2.38 30:21 30 8:03 138 136-143 1110 173 170-176 0/1
2.44 30:47 26 6:52 144 144-145 988 182 180-182 0/0
2.50 31:12 25 6:47 142 141-143 962 178 178-180 0/0
2.56 31:38 26 6:51 143 142-144 980 177 176-178 0/0
2.63 32:04 26 6:55 142 141-143 981 175 174-176 0/1
2.69 32:40 36 9:36 145 142-149 1392 166 164-170 0/0
2.75 33:11 32 8:28 150 147-152 1270 171 170-176 0/0
2.81 33:36 25 6:39 150 147-153 997 181 178-182 0/0
2.88 34:01 25 6:38 146 144-147 969 179 178-180 0/0
2.94 34:27 26 6:55 147 145-148 1018 180 178-182 0/0
3.00 34:53 25 6:48 147 145-149 998 180 172-182 0/0
3.06 35:25 33 8:42 157 148-160 1366 167 164-168 0/0
3.13 35:57 31 8:22 157 154-160 1315 169 168-172 1/0
3.19 36:23 27 7:08 156 155-158 1113 178 174-180 0/0
3.25 36:50 26 6:56 156 155-159 1082 179 178-180 0/0
3.31 37:16 27 7:09 149 144-157 1066 178 176-180 0/0
3.38 37:44 28 7:26 143 141-145 1062 175 172-176 0/0
3.44 38:19 35 9:22 145 141-150 1357 167 164-172 0/0
3.50 38:51 32 8:33 151 150-152 1292 171 168-172 0/0
3.56 39:19 28 7:24 151 150-152 1117 175 174-176 0/0
3.63 39:46 27 7:09 152 150-153 1086 174 174-176 0/0
3.69 40:15 29 7:51 152 151-154 1192 175 174-176 0/0
3.75 40:52 37 9:48 152 149-154 1490 162 104-178 0/0
3.81 43:34 2:42 43:07 138 122-152 5949 103 82-158 0/0
3.88 44:28 54 14:20 132 120-146 1893 174 172-174 0/0
3.94 44:59 32 8:28 146 143-148 1235 171 170-172 0/1
4.00 45:25 26 6:53 154 149-157 1059 179 172-182 0/0
4.06 45:48 23 6:12 148 146-156 917 182 180-184 0/0
4.13 46:26 37 9:57 147 143-151 1463 166 162-180 0/0
4.19 46:59 34 8:59 153 151-154 1374 167 166-168 0/1
4.25 47:25 26 6:52 154 153-154 1058 181 174-184 0/0
4.31 47:48 23 6:11 151 148-152 932 179 176-180 0/0
4.38 48:24 36 9:31 154 152-156 1467 168 164-178 0/0
4.44 48:58 34 8:59 148 146-151 1330 166 166-168 0/1
4.50 49:24 26 7:00 155 149-159 1084 179 168-184 0/0
4.56 49:47 23 6:12 160 158-162 991 183 180-186 0/0
4.62 52:16 2:29 39:40 126 96-163 4998 101 40-178 0/0
4.69 53:28 1:12 19:19 113 99-136 2183 168 154-170 1/0
4.75 54:06 37 9:59 138 136-140 1378 169 168-170 0/1
4.81 54:32 26 6:59 143 139-146 999 178 168-186 0/0
4.87 54:56 24 6:30 148 147-148 963 182 180-184 0/0
4.94 55:32 35 9:26 149 145-153 1406 171 164-184 1/0
5.00 56:07 35 9:21 153 150-156 1430 167 166-168 0/1
5.06 56:31 24 6:23 153 149-156 977 179 168-186 0/0
5.12 56:52 21 5:43 153 151-156 875 185 184-186 0/0
5.19 57:27 35 9:24 153 151-155 1439 173 162-186 0/0
5.25 58:04 36 9:43 156 155-157 1517 164 164-166 0/1
5.31 58:31 27 7:13 156 151-159 1127 175 168-182 0/0
5.38 58:54 23 6:07 150 149-152 917 183 182-184 0/0
5.44 1:07:07 8:14 +8:09 2:11:37 135 106-154 17768 165 94-186 0/0
5.50 1:08:09 1:02 16:30 143 139-146 2359 171 168-176 0/1
5.56 1:08:45 36 9:34 144 143-146 1377 169 168-172 0/1
5.63 1:09:19 34 8:58 144 142-146 1292 169 168-172 0/0
5.69 1:09:54 35 9:15 144 143-144 1333 168 166-170 0/0
5.75 1:10:33 39 10:27 144 142-146 1504 167 166-170 2/0
5.81 1:11:03 30 8:07 147 146-149 1194 169 168-170 2/0
5.88 1:11:36 33 8:51 149 146-152 1319 169 168-170 0/1
5.94 1:12:08 31 8:23 150 148-151 1257 169 168-170 0/1
6.00 1:12:41 34 8:57 150 149-152 1342 169 168-170 0/1
6.06 1:13:19 38 10:04 151 149-153 1521 167 164-170 0/0
6.13 1:13:54 35 9:15 151 150-152 1396 166 166-168 1/0
6.19 1:14:29 35 9:19 152 151-155 1416 167 166-168 1/0
6.25 1:15:02 34 8:58 157 154-158 1409 168 166-170 1/0
6.31 1:15:33 31 8:16 157 156-158 1298 169 168-172 0/1
6.38 1:16:04 31 8:12 157 156-159 1289 170 168-172 0/1
6.44 1:16:38 34 8:59 156 152-159 1400 167 166-170 0/1
6.50 1:17:09 31 8:17 160 158-161 1325 169 168-172 0/0
6.56 1:17:42 33 8:48 159 157-161 1398 169 168-170 1/0
6.63 1:18:26 44 11:44 149 139-160 1748 164 158-174 0/0
6.69 1:19:04 38 10:11 155 148-161 1579 162 154-166 0/0
6.75 1:19:40 36 9:31 163 160-166 1550 165 162-168 0/0
6.81 1:22:00 2:21 +2:03 37:31 156 145-164 5854 160 112-166 0/0
6.85 1:22:41 41 17:43 164 161-166 2906 163 160-164 0/0

Heart

148/178max
  • Show Beats/Mile

Elevation

Asc 40m, Range 7m, Flat prediction 1:04:49
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

167 (202 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 76.6 170 6.7 59:38 11:12
Walk 6.6 100 0.1 6:32 56:56
Still 0.7 - - 41 -
Pause 16.1 - - 15:49 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:39 6:40 51.50% More
800m 3:37 7:16 56.02% More
1km 4:28 7:12 58.89% More
Mile 7:21 7:21 60.72% More
5k 29:20 9:27 51.86% More
5 miles 55:42 11:08 44.56% More
10k 1:14:39 12:01 41.56% More

Predictions

Dist Time Per Mile WAVA
1M 8:26 8:26 52.98
5km 28:02 9:01 54.27
5M 46:26 9:17 53.45
10km 58:27 9:24 53.07
10M 1:36:48 9:41 53.02
Half 2:08:52 9:50 52.32
20M 3:21:49 10:05 52.94
Mara 4:28:41 10:15 53.02

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