Wed 30th Jan 2019 at 4:00pm by Jonny1616

Run > Intervals
  • cold
  • Time
    1:03:09
  • Miles
    9.40
  • Min/mi
    6:43
  • Pacing
    56%
  • WAVA
    66.64
  • Stride(cm)
    140
  • Cals
    979
  • Cadence
    172
  • BPM
    148
  • %MHR
    86.4
  • B/mi
    992
  • Asc(m)
    126
  • Surface
    Road

Notes & Comments

w/u, 2k/1k/1k/1k/2k wi 4/2/2/4 min recoveries, w/d

Split Summary
===
1) 1m - 7:03(7:03/m) 122/131bpm 97cal 8.51/8.7mph
2) 1m - 6:53(6:53/m) 135/145bpm 104cal 8.72/11.56mph
3) 1m - 5:24(5:24/m) 159/167bpm 101cal 11.11/12.17mph
4) 0.24m - 1:19(5:25/m) 167/168bpm 25cal 11.06/11.25mph
5) 0.46m - 4:00(8:37/m) 137/167bpm 56cal 6.97/10.6mph
6) 0.62m - 3:23(5:26/m) 163/170bpm 64cal 11.04/12.27mph
7) 0.22m - 2:00(9:02/m) 147/169bpm 33cal 6.64/10.16mph
8) 0.62m - 3:22(5:25/m) 163/170bpm 63cal 11.08/11.56mph
9) 0.22m - 2:00(9:13/m) 148/170bpm 33cal 6.51/10.67mph
10) 0.62m - 3:23(5:27/m) 165/172bpm 64cal 11.01/11.15mph
11) 0.44m - 4:00(9:07/m) 142/172bpm 52cal 6.59/11.06mph
12) 1m - 5:30(5:30/m) 165/172bpm 104cal 10.91/11.33mph
13) 0.24m - 1:20(5:29/m) 171/172bpm 27cal 10.93/11mph
14) 1m - 8:03(8:03/m) 142/170bpm 94cal 7.45/10.56mph
15) 0.71m - 5:30(7:42/m) 141/145bpm 62cal 7.79/7.89mph
7:03 6:53 5:24 1:19 4:00 3:23 2:00 3:22 2:00 3:23 4:00 5:30 1:20 8:03 5:30
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

2% 11% 20% 20% 11% 37%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 53 53 7:05 96 68-114 680 169 166-172 0/2
0.25 1:46 53 7:05 117 106-122 830 167 166-168 1/2
0.38 2:39 53 7:04 125 123-126 883 169 168-170 2/3
0.50 3:32 52 6:59 125 124-127 874 169 168-170 1/1
0.63 4:24 52 6:59 126 124-127 881 169 168-170 3/0
0.75 5:18 54 7:10 126 125-127 904 169 166-170 0/3
0.88 6:11 53 7:03 128 127-129 902 170 168-172 3/0
1.00 7:03 52 6:54 130 129-131 898 170 166-172 1/1
1.13 7:52 50 6:38 131 128-134 869 170 168-172 0/2
1.25 8:43 51 6:44 134 125-140 903 170 166-176 1/2
1.38 9:32 49 6:34 139 135-142 913 171 168-180 2/0
1.50 10:23 50 6:44 138 136-140 928 170 168-174 0/4
1.63 11:13 50 6:40 141 139-142 939 172 168-180 4/0
1.75 12:03 51 6:44 139 138-140 937 170 168-172 1/4
1.88 14:57 2:54 +2:08 23:13 126 99-144 2925 169 166-176 4/0
2.00 16:02 1:05 8:38 125 111-131 1080 166 164-168 0/0
2.13 16:44 42 5:38 145 133-150 818 180 176-188 0/4
2.25 17:24 40 5:20 154 150-157 822 179 178-180 3/1
2.38 18:04 40 5:21 159 158-160 850 178 176-180 0/5
2.50 18:46 42 5:34 161 160-161 897 177 174-180 4/0
2.63 19:27 41 5:26 162 161-163 881 177 176-178 0/2
2.75 20:08 41 5:26 164 163-165 892 178 176-180 2/1
2.88 20:48 40 5:21 165 164-166 882 180 178-180 2/0
3.00 21:28 40 5:24 166 166-167 896 180 178-182 1/1
3.13 22:08 40 5:17 167 167-168 882 179 178-182 1/0
3.25 22:50 42 5:36 166 162-168 928 179 178-182 0/2
3.38 23:58 1:08 9:01 152 140-167 1370 164 160-166 1/1
3.50 25:03 1:05 8:43 132 127-139 1151 163 162-164 2/0
3.63 26:07 1:04 8:31 127 125-128 1082 163 162-164 0/2
3.75 27:01 54 7:09 136 127-149 972 173 162-188 1/1
3.88 27:41 41 5:27 158 152-163 861 180 178-182 0/3
4.00 28:23 41 5:29 164 163-166 900 179 178-180 4/0
4.13 29:03 41 5:27 166 165-168 906 178 178-180 0/4
4.25 29:44 41 5:27 168 167-168 915 180 178-180 2/0
4.38 30:36 51 6:51 167 160-169 1144 174 164-184 2/3
4.50 31:45 1:09 9:11 146 135-157 1340 165 162-166 2/1
4.63 32:33 49 6:30 141 133-152 916 173 162-180 1/1
4.75 33:14 41 5:26 160 154-163 869 177 176-178 1/3
4.88 33:55 41 5:26 165 164-167 895 177 176-178 2/1
5.00 34:37 42 5:36 167 166-167 935 177 174-178 2/1
5.13 35:17 41 5:24 168 167-169 908 177 176-180 1/3
5.25 36:17 1:00 7:58 163 149-170 1300 170 160-180 3/0
5.38 37:25 1:08 9:03 137 133-146 1241 163 162-164 0/1
5.50 38:08 43 5:44 149 136-162 854 177 162-180 1/1
5.63 38:49 41 5:31 164 162-167 905 178 176-180 0/4
5.75 39:30 41 5:29 168 167-169 921 178 176-180 4/0
5.88 40:11 41 5:29 169 168-170 926 179 176-180 0/3
6.00 40:52 40 5:24 171 170-172 922 179 178-182 2/1
6.13 41:56 1:04 8:33 159 146-172 1360 166 162-184 3/2
6.25 43:00 1:04 8:35 137 130-144 1175 165 162-168 2/1
6.38 44:10 1:10 9:19 135 134-137 1257 164 162-166 2/0
6.50 45:10 1:00 7:57 135 128-148 1073 170 162-180 0/1
6.63 45:52 43 5:41 156 151-161 886 177 174-178 0/4
6.75 46:33 41 5:25 165 162-166 895 179 178-180 4/1
6.87 47:15 41 5:32 167 166-168 923 178 176-180 0/3
7.00 47:56 41 5:32 168 167-168 929 178 176-178 4/0
7.12 48:38 42 5:33 169 168-169 937 177 176-178 0/3
7.25 49:19 42 5:32 170 169-170 942 178 176-180 3/0
7.37 50:00 41 5:30 170 170-171 935 178 178-180 2/0
7.50 50:41 41 5:27 171 171-172 931 178 176-178 1/0
7.62 51:22 41 5:25 171 170-171 926 177 176-178 0/1
7.75 52:20 58 7:44 168 156-171 1301 173 160-178 0/1
7.87 53:24 1:04 8:35 143 138-154 1229 163 160-164 1/0
8.00 54:25 1:00 8:04 138 137-139 1113 164 162-166 2/0
8.12 55:23 58 7:45 139 139-140 1078 164 162-166 0/1
8.25 56:22 59 7:48 140 140-141 1092 164 162-166 1/0
8.37 57:21 59 7:52 140 139-141 1101 163 162-164 0/3
8.50 58:19 58 7:45 141 140-142 1094 164 162-166 3/0
8.62 59:17 58 7:46 141 140-143 1095 164 162-166 0/3
8.75 1:00:16 59 7:49 142 140-143 1109 164 162-166 2/1
8.87 1:01:14 58 7:48 140 139-141 1091 164 162-166 3/2
9.00 1:02:11 57 7:39 142 141-143 1087 165 162-168 2/1
9.12 1:03:09 58 7:42 143 142-145 1102 167 166-170 2/0
9.25 1:04:07 57 7:39 142 140-144 1087 165 162-168 1/2
9.37 1:05:04 57 7:37 140 137-142 1067 165 164-166 1/1
9.40 1:05:18 14 8:17 139 138-139 1152 169 168-170 0/0

Heart

148/172max
  • Show Beats/Mile

Elevation

Asc 126m, Range 8m, Flat prediction 1:03:09
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (188 max) Stride Length: 140cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.8 171 9.4 1:03:10 6:57
Walk 0.0 0 0 0 NAN:00:00
Pause 3.2 - - 2:08 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:18 5:16 58.40% More
800m 2:39 5:20 66.16% More
1km 3:19 5:21 69.11% More
Mile 5:23 5:23 73.41% More
5k 19:07 6:09 70.29% More
5 miles 31:51 6:22 68.44% More
10k 40:00 6:26 68.00% More

Predictions

Dist Time Per Mile WAVA
1M 5:52 5:52 67.37
5km 19:32 6:17 68.77
5M 32:21 6:28 67.39
10km 40:43 6:33 66.81
10M 1:07:26 6:45 66.60
Half 1:29:47 6:51 65.64
20M 2:20:35 7:02 66.43
Mara 3:07:11 7:09 66.52
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