Tue 15th Jan 2019 at 6:00pm by Malcolm Down

Run > Intervals
  • Time
    37:35
  • Miles
    4.55
  • Min/mi
    8:16
  • Pacing
    0%
  • WAVA
    51.27
  • Stride(cm)
    124
  • Cals
    470
  • Cadence
    157
  • BPM
    146
  • %MHR
    93.3
  • B/mi
    1202
  • Asc(m)
    68
  • Surface
    Road

Notes & Comments

Split Summary
5 x 1200m 1 min rest

1) 0.62m - 3:58(6:24/m) 142/160bpm

1) 0.08m - 29(6:18/m) 155/156bpm

2) 0.62m - 4:03(6:30/m) 157/168bpm

2) 0.08m - 32(6:36/m) 164/167bpm

3) 0.62m - 4:09(6:40/m) 153/161bpm

3) 0.08m - 32(6:38/m) 158/160bpm

4) 0.62m - 4:15(6:50/m) 167/187bpm

4) 0.08m - 32(6:35/m) 180/181bpm

5) 0.62m - 4:07(6:38/m) 174/181bpm

5) 0.09m - 35(6:44/m) 176/179bpm
6:42 3:58 29 18 4:03 32 26 5 2 4:09 32 1:00 4:15 32 1:01 4:07 35 4:50

Pace

33% 10% 42% 15%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 37 37 9:48 102 83-114 999 159 156-168 0/1
0.13 1:11 34 9:04 121 112-128 1097 159 158-162 0/1
0.19 1:47 37 9:46 126 121-131 1230 159 154-160 2/1
0.25 2:25 37 9:58 128 127-129 1275 159 156-162 0/1
0.31 7:00 4:35 +3:28 1:13:25 121 101-138 8883 148 94-170 1/1
0.38 11:18 4:18 +3:00 1:08:48 122 105-136 8394 136 30-168 0/1
0.44 13:17 1:59 +1:23 31:38 115 98-137 3637 148 96-172 0/1
0.50 14:26 1:09 18:25 116 113-119 2137 147 106-156 1/1
0.56 18:24 3:58 +3:38 1:03:33 91 61-118 5782 167 120-172 0/0
0.63 18:54 30 8:00 125 118-131 1000 170 166-172 1/0
0.69 19:18 24 6:24 141 135-148 901 168 166-170 1/1
0.75 19:42 24 6:25 150 148-152 963 166 164-168 2/2
0.81 20:06 24 6:31 148 147-148 964 164 162-164 1/1
0.88 20:30 24 6:24 146 145-149 935 164 162-166 0/0
0.94 20:56 25 6:48 150 146-154 1020 165 162-166 0/1
1.00 21:20 25 6:33 154 152-158 1008 163 162-164 0/1
1.06 21:46 25 6:41 152 150-154 1016 165 164-166 1/0
1.13 22:10 25 6:33 158 156-160 1035 165 164-166 1/1
1.19 22:33 23 6:06 155 153-156 946 164 162-166 0/1
1.25 23:40 1:07 +34 17:54 142 131-156 2542 161 106-174 1/1
1.31 24:04 24 6:26 148 134-160 952 170 166-172 1/1
1.38 24:28 24 6:22 166 162-168 1056 167 166-168 1/1
1.44 24:52 24 6:27 164 162-165 1057 166 164-168 2/1
1.50 25:18 25 6:47 158 158-159 1071 164 164-164 0/1
1.56 25:42 25 6:34 157 156-158 1031 164 164-166 0/0
1.63 26:09 26 7:03 156 155-156 1100 163 162-166 1/1
1.69 26:34 25 6:39 160 157-162 1065 164 162-168 1/1
1.75 26:59 25 6:44 155 155-156 1043 164 164-164 1/0
1.81 27:24 25 6:47 156 154-160 1058 165 164-166 1/2
1.88 27:48 24 6:21 163 161-165 1036 164 164-164 1/1
1.94 29:03 1:15 +29 20:00 154 134-167 3081 157 102-172 1/1
2.00 29:31 28 7:30 135 131-140 1013 167 164-170 1/1
2.06 29:55 23 6:11 148 142-159 915 169 166-172 1/1
2.13 30:20 25 6:44 151 149-152 1017 165 164-166 1/1
2.19 30:45 25 6:47 154 153-155 1045 164 162-166 0/2
2.25 31:11 26 6:50 158 157-158 1080 163 162-164 1/0
2.31 31:36 25 6:43 157 156-158 1056 164 162-166 1/1
2.38 32:02 26 6:48 158 156-161 1075 164 162-164 0/0
2.44 32:28 26 6:59 158 157-160 1104 163 162-164 1/1
2.50 32:54 26 6:58 156 155-157 1088 163 162-164 1/1
2.56 33:20 26 6:52 157 156-158 1078 164 162-166 1/1
2.63 33:44 24 6:27 158 156-160 1018 164 162-166 1/0
2.69 34:45 1:01 16:23 146 132-161 2391 115 90-182 0/1
2.75 35:12 27 7:11 134 127-140 962 167 166-170 1/0
2.81 35:36 24 6:25 151 143-162 970 167 164-172 1/1
2.88 36:02 25 6:47 162 158-168 1099 166 164-168 2/1
2.94 36:29 27 7:09 158 155-162 1129 163 162-164 0/1
3.00 36:55 26 6:58 170 156-186 1184 162 162-164 0/0
3.06 37:21 27 7:07 180 173-183 1281 164 162-164 0/1
3.13 37:48 27 7:09 179 168-185 1281 164 162-164 1/1
3.19 38:14 26 6:58 181 176-185 1262 163 162-164 1/0
3.25 38:41 26 7:03 181 179-184 1276 163 162-164 0/2
3.31 39:06 25 6:47 178 177-180 1209 163 162-164 1/1
3.38 39:31 25 6:33 180 180-181 1178 164 162-166 1/1
3.44 40:31 1:00 15:57 172 163-180 2745 114 98-166 1/2
3.50 40:57 26 6:58 168 163-174 1170 167 164-170 1/0
3.56 41:20 23 6:06 171 166-175 1044 168 166-172 1/1
3.63 41:45 25 6:42 170 168-173 1139 165 162-166 1/1
3.69 42:11 26 6:57 175 170-180 1216 164 164-164 0/1
3.75 42:37 26 6:57 177 176-178 1229 162 162-162 1/0
3.81 43:01 25 6:33 175 172-179 1145 164 162-166 0/1
3.88 43:27 25 6:43 176 174-178 1183 164 162-164 1/1
3.94 43:52 25 6:44 173 172-175 1165 162 162-164 1/0
4.00 44:17 25 6:34 177 176-179 1163 162 160-164 1/2
4.06 44:43 27 7:09 176 175-178 1257 163 160-164 0/1
4.13 45:08 25 6:33 176 174-177 1152 164 162-166 1/1
4.19 55:02 9:54 +9:07 2:38:26 123 96-178 19488 136 102-164 1/1
4.25 55:53 51 13:36 144 114-173 1958 162 160-164 1/0
4.31 56:32 39 10:29 148 132-160 1552 160 158-166 1/1
4.38 57:08 36 9:29 145 143-149 1376 165 162-166 0/1
4.44 57:56 48 12:52 145 140-150 1866 142 98-166 2/1
4.50 58:30 34 9:06 144 136-152 1309 163 160-164 1/1
4.55 59:16 46 14:24 159 153-165 2289 146 102-164 2/0

Heart

146/186max
  • Show Beats/Mile

Elevation

Asc 68m, Range 3m, Flat prediction 37:35
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

157 (182 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 61.4 162 4.4 30:37 10:25
Walk 18.1 104 0.2 13:27 1:15:30
Still 0.3 - - 14 -
Pause 20.2 - - 14:58 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:31 6:07 49.08% More
800m 3:09 6:20 55.68% More
1km 3:58 6:23 57.34% More
Mile 7:07 7:07 53.57% More
5k 23:26 7:33 55.26% More

Predictions

Dist Time Per Mile WAVA
1M 7:33 7:33 50.50
5km 25:05 8:04 51.63
5M 41:32 8:18 51.15
10km 52:18 8:25 50.89
10M 1:26:36 8:40 50.95
Half 1:55:18 8:48 50.32
20M 3:00:33 9:02 50.92
Mara 4:00:23 9:10 51.00
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