Tue 29th Jan 2019 at 6:00pm by RFJ

Run > Intervals

drizzle

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Time
42:39
Miles
5.07
Min/mi
8:25
Pacing
83%
WAVA
56.59
Stride(cm)
107
Cals
726
Cadence
178
BPM
152
%MHR
88.8
B/mi
1277
Asc(m)
48
Surface
Road

Notes & Comments

Split Summary
===
1) 0.98m - 9:08(9:22/m) 139/150bpm 726cal
2) 0.19m - 1:17(6:50/m) 155/161bpm
3) 0.2m - 1:58(9:50/m) 149/163bpm
4) 0.19m - 1:16(6:41/m) 152/163bpm
5) 0.2m - 1:52(9:19/m) 152/165bpm
6) 0.19m - 1:16(6:43/m) 155/160bpm
7) 0.2m - 1:55(9:36/m) 151/161bpm
8) 0.19m - 1:16(6:40/m) 154/162bpm
9) 0.2m - 1:52(9:15/m) 154/165bpm
10) 0.19m - 1:12(6:20/m) 157/167bpm
11) 0.2m - 1:55(9:41/m) 154/167bpm
12) 0.19m - 1:13(6:18/m) 158/167bpm
13) 0.2m - 1:56(9:46/m) 154/167bpm
14) 0.19m - 1:12(6:18/m) 160/170bpm
15) 0.2m - 1:55(9:36/m) 156/170bpm
16) 0.18m - 1:11(6:25/m) 158/170bpm
17) 0.2m - 1:57(9:43/m) 156/172bpm
18) 0.98m - 8:18(8:28/m) 158/166bpm

8 x 300m off 300m rec

9:08 1:17 1:58 1:16 1:52 1:16 1:55 1:16 1:52 1:12 1:55 1:13 1:56 1:12 1:55 1:11 1:57 8:18

Pace

14%

29%

21%

13%

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	9:51	112 102-125	1104	173 86-184	1/0
0.13	1:12	35	9:26	127 124-131	1199	176 174-180	1/0
0.19	1:51	38	10:11	137 126-141	1395	174 174-176	1/0
0.25	2:26	35	9:28	143 140-144	1354	174 174-176	2/0
0.31	3:01	35	9:18	140 138-142	1302	174 174-174	1/0
0.38	3:36	35	9:15	139 138-143	1286	175 174-178	0/1
0.44	4:10	35	9:18	141 141-143	1311	177 174-178	0/0
0.50	4:42	32	8:31	143 142-144	1218	176 174-178	0/1
0.56	5:19	37	9:52	146 144-150	1441	177 174-178	1/0
0.63	5:54	34	9:10	146 144-150	1339	175 172-178	1/0
0.69	6:28	34	9:01	146 145-147	1317	174 174-178	0/0
0.75	7:06	38	10:08	138 135-144	1398	175 174-178	0/1
0.81	7:37	32	8:26	141 136-148	1189	175 174-178	0/2
0.88	8:12	35	9:16	147 144-149	1362	175 174-178	1/1
0.94	8:47	35	9:25	144 143-146	1356	175 174-178	1/0
1.00	9:20	33	8:51	145 144-146	1283	180 174-188	0/1
1.06	9:45	24	6:26	153 146-157	985	188 186-188	0/2
1.13	10:08	24	6:17	158 155-161	994	187 184-188	0/0
1.19	10:37	29	7:49	161 161-163	1260	180 170-184	0/0
1.25	11:14	36	9:41	154 150-161	1491	170 170-172	1/0
1.31	11:53	39	10:23	145 141-150	1506	172 170-172	1/0
1.38	12:30	37	9:50	141 138-142	1386	176 172-188	0/0
1.44	12:54	25	6:39	145 137-155	963	186 186-188	0/2
1.50	13:17	22	6:00	157 154-159	941	186 186-188	0/0
1.56	13:42	25	6:46	162 159-165	1096	186 178-188	0/0
1.63	14:18	36	9:35	159 154-165	1525	171 170-172	0/0
1.69	14:54	36	9:37	150 146-153	1443	175 172-178	2/0
1.75	15:28	33	8:53	144 144-145	1280	177 174-178	1/0
1.81	15:55	27	7:20	148 145-154	1085	186 178-188	0/2
1.88	16:19	24	6:20	158 156-160	1001	186 186-188	0/0
1.94	16:44	25	6:41	159 158-160	1063	186 186-186	0/0
2.00	17:21	37	9:53	158 155-161	1563	169 164-188	0/0
2.06	17:59	38	10:07	150 146-155	1517	174 168-178	2/0
2.13	18:31	32	8:25	145 144-146	1221	175 174-178	1/0
2.19	19:01	30	8:00	144 141-145	1151	184 174-188	0/2
2.25	19:24	23	6:14	154 146-159	959	186 186-186	0/1
2.31	19:49	25	6:40	161 159-162	1073	187 186-188	0/0
2.38	20:18	29	7:50	162 159-165	1270	179 170-188	0/0
2.44	20:59	41	10:49	157 151-162	1699	172 172-172	1/0
2.50	21:30	31	8:20	148 146-151	1232	177 172-178	1/0
2.56	22:02	32	8:34	147 146-150	1259	182 174-188	0/1
2.63	22:24	22	5:50	154 150-157	898	190 190-192	0/1
2.69	22:48	24	6:20	162 158-164	1027	190 190-190	0/0
2.75	23:15	27	7:12	165 163-167	1187	181 170-190	0/0
2.81	23:53	39	10:19	158 153-162	1630	171 170-172	1/0
2.88	24:30	37	9:50	149 147-152	1465	174 170-178	2/0
2.94	25:04	34	9:00	148 147-149	1333	181 174-190	0/0
3.00	25:26	22	5:52	154 150-158	902	189 188-190	0/2
3.06	25:48	22	5:51	162 157-165	947	188 188-188	0/0
3.13	26:13	25	6:33	165 163-167	1082	186 180-188	0/0
3.19	26:51	38	10:13	160 156-164	1633	168 164-172	0/0
3.25	27:31	40	10:37	152 148-157	1613	173 170-178	2/0
3.31	28:04	33	8:51	147 145-148	1301	176 174-184	1/0
3.38	28:30	26	6:52	151 145-160	1036	187 184-188	0/3
3.44	28:52	22	5:53	163 160-165	959	188 186-188	0/0
3.50	29:15	23	6:08	168 165-170	1031	187 186-188	0/0
3.56	29:50	36	9:32	162 153-170	1544	170 164-188	0/0
3.63	30:31	41	10:56	155 150-160	1694	173 168-178	2/0
3.69	31:02	30	8:04	151 150-151	1219	175 174-178	1/0
3.75	31:31	29	7:51	149 144-156	1169	185 174-188	0/2
3.81	31:54	23	6:14	160 157-162	997	188 186-188	0/0
3.88	32:17	23	6:03	164 162-169	992	187 186-188	0/0
3.94	32:55	38	10:02	167 158-172	1676	174 164-186	0/0
4.00	33:34	39	10:21	155 152-158	1604	173 172-178	2/0
4.06	34:04	31	8:09	150 149-152	1221	176 174-178	1/0
4.13	34:42	38	10:06	150 149-152	1516	178 166-192	0/1
4.19	35:16	34	9:07	152 151-154	1386	187 174-224	0/1
4.25	35:58	42	11:08	152 151-155	1692	177 174-180	0/1
4.31	36:29	31	8:15	156 151-159	1287	180 174-188	1/0
4.38	37:00	31	8:15	160 159-162	1320	182 178-184	1/0
4.44	37:29	29	7:39	164 162-165	1254	183 180-184	1/0
4.50	38:01	32	8:36	165 163-166	1419	180 178-184	0/1
4.56	38:33	32	8:31	160 157-163	1364	180 178-184	0/1
4.62	39:01	28	7:36	158 157-160	1200	182 180-184	1/0
4.69	39:31	30	7:57	160 159-161	1273	180 180-180	0/1
4.75	40:05	34	8:58	159 158-160	1425	178 176-180	0/0
4.81	40:37	32	8:38	159 158-159	1374	177 174-180	0/1
4.87	41:07	30	7:56	158 156-159	1253	177 174-178	0/2
4.94	41:36	29	7:41	158 157-159	1215	180 176-184	0/1
5.00	42:03	27	7:18	158 157-159	1154	180 178-184	0/1
5.06	42:32	29	7:37	159 159-160	1212	180 180-182	0/1
5.07	42:51	19	30:36	160 160-160	4897	180 180-180	0/0

Heart

152/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 48m, Range 7m, Flat prediction 42:39

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

178 (224 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	178	5.1	42:45	8:26
Walk	0.1	109	0	2	10:31
Still	0.1	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:48	48.81%	More
800m	3:44	7:31	51.87%	More
1km	4:41	7:32	54.02%	More
Mile	7:42	7:42	55.76%	More
5k	25:01	8:03	58.40%	More
5 miles	41:54	8:23	56.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	56.24
5km	25:23	8:10	57.55
5M	42:02	8:24	56.60
10km	52:55	8:31	56.14
10M	1:27:37	8:46	56.05
Half	1:56:40	8:54	55.27
20M	3:02:41	9:08	55.93
Mara	4:03:14	9:17	56.01

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