Wed 23rd Jan 2019 at 2:00pm by Jock Itch
Run > Intervals
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Time
18:00
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Miles 3.00
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Min/mi 6:00
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Pacing
27%
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WAVA
77.66
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Stride(cm)
153
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Cals
261
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Cadence
175
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BPM
152
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%MHR
80.1
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B/mi 913
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Asc(m)
39
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Surface
Track
Notes & Comments
6 x 0.5M (1.30) avg 2.57. Legs but achy but controlled.
Split Summary
===
1) 1m - 6:05(6:05/m) 150/167bpm 85cal 9.87/11.23mph
2) 1m - 5:59(5:59/m) 155/168bpm 88cal 10.03/10.52mph
3) 1m - 5:55(5:55/m) 158/171bpm 88cal 10.13/10.52mph
4) 0m - 1(2:43/m) 172/172bpm 22.07/10.44mph
Split Summary
===
1) 1m - 6:05(6:05/m) 150/167bpm 85cal 9.87/11.23mph
2) 1m - 5:59(5:59/m) 155/168bpm 88cal 10.03/10.52mph
3) 1m - 5:55(5:55/m) 158/171bpm 88cal 10.13/10.52mph
4) 0m - 1(2:43/m) 172/172bpm 22.07/10.44mph
6:05 5:59 5:55 1
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 22 | 22 | 5:58 | 101 100-108 | 603 | 176 174-180 | 1/1 |
0.13 | 45 | 23 | 6:04 | 132 108-142 | 802 | 176 174-178 | 0/0 |
0.19 | 1:08 | 23 | 6:11 | 150 145-153 | 927 | 177 174-178 | 1/1 |
0.25 | 1:31 | 22 | 5:57 | 156 154-156 | 929 | 178 178-178 | 1/1 |
0.31 | 1:55 | 24 | 6:26 | 159 156-161 | 1022 | 178 174-180 | 1/1 |
0.38 | 2:17 | 22 | 5:59 | 161 160-161 | 962 | 177 176-178 | 0/0 |
0.44 | 2:41 | 23 | 6:16 | 162 161-162 | 1015 | 178 176-180 | 1/1 |
0.50 | 3:03 | 23 | 6:02 | 162 161-162 | 978 | 177 176-180 | 1/0 |
0.56 | 4:49 | 1:46 +1:24 | 28:15 | 118 103-130 | 3333 | 175 170-176 | 1/0 |
0.63 | 5:13 | 24 | 6:18 | 140 130-147 | 882 | 176 174-178 | 0/1 |
0.69 | 5:36 | 23 | 6:09 | 148 142-159 | 911 | 177 174-180 | 1/1 |
0.75 | 5:58 | 22 | 6:00 | 160 160-161 | 959 | 177 176-178 | 1/0 |
0.81 | 6:22 | 23 | 6:14 | 163 162-165 | 1015 | 176 174-178 | 1/0 |
0.88 | 6:44 | 22 | 5:49 | 164 164-165 | 953 | 176 174-178 | 0/0 |
0.94 | 7:06 | 22 | 6:00 | 165 164-166 | 989 | 178 178-178 | 1/1 |
1.00 | 7:28 | 22 | 5:55 | 166 164-167 | 983 | 176 174-178 | 1/1 |
1.06 | 8:58 | 1:30 +1:15 | 23:53 | 128 112-165 | 3056 | 144 104-178 | 1/0 |
1.13 | 9:28 | 30 | 8:05 | 144 139-147 | 1164 | 176 174-180 | 0/1 |
1.19 | 9:51 | 23 | 6:12 | 150 139-160 | 931 | 177 176-180 | 1/0 |
1.25 | 10:14 | 22 | 5:55 | 162 162-162 | 957 | 179 176-180 | 1/1 |
1.31 | 10:38 | 24 | 6:25 | 164 163-165 | 1051 | 179 178-180 | 1/0 |
1.38 | 11:00 | 22 | 5:56 | 165 165-166 | 980 | 177 174-180 | 0/1 |
1.44 | 11:22 | 22 | 5:57 | 166 166-166 | 989 | 178 176-178 | 1/1 |
1.50 | 11:44 | 22 | 5:50 | 167 166-167 | 973 | 178 174-182 | 1/0 |
1.56 | 13:26 | 1:42 +1:30 | 27:16 | 124 111-136 | 3381 | 153 122-180 | 1/0 |
1.63 | 14:00 | 33 | 8:52 | 146 139-153 | 1296 | 177 174-180 | 0/1 |
1.69 | 14:22 | 22 | 5:57 | 157 153-160 | 934 | 178 176-180 | 1/0 |
1.75 | 14:44 | 22 | 5:47 | 161 160-163 | 932 | 177 174-178 | 1/1 |
1.81 | 15:08 | 24 | 6:24 | 164 163-164 | 1050 | 179 178-180 | 1/0 |
1.88 | 15:29 | 21 | 5:42 | 165 164-166 | 941 | 177 174-180 | 0/0 |
1.94 | 15:51 | 22 | 5:52 | 166 166-167 | 974 | 179 178-180 | 1/1 |
2.00 | 16:12 | 21 | 5:40 | 167 166-168 | 947 | 177 174-180 | 1/1 |
2.06 | 17:40 | 1:28 +1:09 | 23:26 | 135 123-168 | 3164 | 169 102-180 | 1/0 |
2.13 | 18:06 | 26 | 6:53 | 146 136-154 | 1005 | 177 176-178 | 0/1 |
2.19 | 18:28 | 23 | 6:00 | 158 155-161 | 949 | 178 178-180 | 2/1 |
2.25 | 18:50 | 22 | 5:50 | 162 162-163 | 946 | 178 176-178 | 0/0 |
2.31 | 19:13 | 23 | 6:09 | 165 164-166 | 1016 | 177 174-180 | 1/0 |
2.38 | 19:36 | 22 | 5:54 | 167 166-167 | 984 | 178 176-180 | 0/1 |
2.44 | 19:59 | 23 | 6:08 | 168 167-168 | 1032 | 178 174-182 | 1/1 |
2.50 | 20:21 | 22 | 5:51 | 168 168-168 | 984 | 178 176-180 | 0/1 |
2.56 | 21:55 | 1:34 +1:16 | 25:08 | 133 121-145 | 3343 | 176 162-186 | 1/0 |
2.63 | 22:21 | 26 | 6:59 | 148 146-150 | 1035 | 178 176-180 | 0/1 |
2.69 | 22:44 | 23 | 6:06 | 157 151-161 | 958 | 177 176-178 | 2/1 |
2.75 | 23:05 | 22 | 5:44 | 163 162-164 | 935 | 178 174-180 | 0/0 |
2.81 | 23:28 | 23 | 6:05 | 166 165-167 | 1010 | 177 176-180 | 1/0 |
2.88 | 23:49 | 21 | 5:39 | 168 167-169 | 948 | 177 174-180 | 0/0 |
2.94 | 24:11 | 22 | 5:50 | 170 169-170 | 991 | 181 176-184 | 1/1 |
3.00 | 24:33 | 21 | 5:42 | 171 170-171 | 974 | 182 180-184 | 1/1 |
3.00 | 24:34 | 1 | 5:33 | 172 172-172 | 955 | 180 180-180 | 0/0 |
Elevation
Asc 39m,
Range 2m, Flat prediction 18:00
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
175 (186 max)
Stride Length: 153cm
Run: 96.2%
Walk: 3.8%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:41 | 5:41 | 74.95 |
5km | 18:40 | 6:00 | 77.64 |
5M | 30:45 | 6:09 | 76.73 |
10km | 38:37 | 6:13 | 76.29 |
10M | 1:03:36 | 6:22 | 76.56 |
Half | 1:24:24 | 6:27 | 75.74 |
20M | 2:11:32 | 6:35 | 77.01 |
Mara | 2:54:34 | 6:40 | 77.37 |
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