Wed 13th Feb 2019 at 4:00pm by Jonny1616

Run > Intervals
  • breezy
  • Time
    1:31:32
  • Miles
    14.01
  • Min/mi
    6:32
  • Pacing
    82%
  • WAVA
    69.71
  • Stride(cm)
    144
  • Cals
    1331
  • Cadence
    172
  • BPM
    142
  • %MHR
    83.1
  • B/mi
    928
  • Asc(m)
    159
  • Surface
    Road

Notes & Comments

Portobello Prom
w/u, 15 x 1k wi 90 secs jog recovery, w/d

Split Summary
===
1) 1m - 7:17(7:17/m) 121/128bpm 103cal 8.25/8.85mph
2) 0.62m - 3:36(5:47/m) 145/151bpm 63cal 10.38/10.75mph
3) 0.18m - 1:30(8:16/m) 129/148bpm 21cal 7.26/10.33mph
4) 0.62m - 3:34(5:44/m) 146/153bpm 62cal 10.46/10.58mph
5) 0.17m - 1:30(8:44/m) 136/153bpm 23cal 6.87/10.5mph
6) 0.62m - 3:36(5:47/m) 145/155bpm 60cal 10.37/11.02mph
7) 0.17m - 1:30(8:42/m) 135/155bpm 22cal 6.89/10.56mph
8) 0.62m - 3:34(5:45/m) 148/155bpm 61cal 10.44/10.83mph
9) 0.17m - 1:30(8:58/m) 138/155bpm 22cal 6.7/10.48mph
10) 0.62m - 3:36(5:48/m) 147/155bpm 60cal 10.34/11.31mph
11) 0.17m - 1:30(8:50/m) 135/154bpm 20cal 6.8/10.44mph
12) 0.62m - 3:34(5:45/m) 149/156bpm 60cal 10.43/10.9mph
13) 0.16m - 1:30(9:17/m) 137/156bpm 20cal 6.47/10.52mph
14) 0.62m - 3:36(5:48/m) 148/156bpm 60cal 10.35/10.6mph
15) 0.17m - 1:30(8:47/m) 136/157bpm 19cal 6.83/10.46mph
16) 0.62m - 3:35(5:46/m) 149/156bpm 59cal 10.39/10.65mph
17) 0.17m - 1:30(8:55/m) 140/156bpm 20cal 6.73/10.48mph
18) 0.62m - 3:35(5:46/m) 151/157bpm 60cal 10.39/10.54mph
19) 0.18m - 1:30(8:31/m) 138/157bpm 19cal 7.05/10.42mph
20) 0.62m - 3:35(5:46/m) 150/156bpm 60cal 10.4/10.58mph
21) 0.16m - 1:30(9:09/m) 140/156bpm 20cal 6.55/10.56mph
22) 0.62m - 3:36(5:47/m) 149/158bpm 56cal 10.37/10.44mph
23) 0.18m - 1:30(8:28/m) 138/158bpm 17cal 7.09/10.44mph
24) 0.62m - 3:35(5:46/m) 151/157bpm 59cal 10.41/10.5mph
25) 0.17m - 1:30(8:59/m) 141/157bpm 20cal 6.67/10.52mph
26) 0.62m - 3:35(5:46/m) 151/160bpm 57cal 10.39/11.1mph
27) 0.17m - 1:30(8:43/m) 139/160bpm 17cal 6.88/10.48mph
28) 0.62m - 3:35(5:46/m) 151/158bpm 55cal 10.4/10.52mph
29) 0.17m - 1:30(8:48/m) 141/158bpm 18cal 6.82/10.44mph
30) 0.62m - 3:34(5:45/m) 154/160bpm 59cal 10.43/10.56mph
31) 0.19m - 1:30(8:00/m) 143/160bpm 18cal 7.49/10.5mph
32) 1m - 7:13(7:13/m) 131/135bpm 38cal 8.31/8.68mph
33) 0.11m - 45(7:01/m) 128/130bpm 3cal 8.55/8.72mph
7:17 3:36 1:30 3:34 1:30 3:36 1:30 3:34 1:30 3:36 1:30 3:34 1:30 3:36 1:30 3:35 1:30 3:35 1:30 3:35 1:30 3:36 1:30 3:35 1:30 3:35 1:30 3:35 1:30 3:34 1:30 7:13 45
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

2% 8% 8% 18% 63% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 56 56 7:29 100 79-119 749 168 166-170 2/0
0.25 1:52 56 7:29 121 119-123 906 167 166-170 1/1
0.38 2:46 53 7:08 123 120-126 877 167 166-168 1/1
0.50 3:39 53 7:08 123 120-125 877 168 166-170 1/1
0.63 4:34 55 7:20 124 123-125 909 168 168-170 2/0
0.75 5:27 52 6:58 124 123-125 865 168 168-170 1/1
0.88 6:20 53 7:07 126 124-128 896 168 166-170 0/1
1.00 7:15 55 7:21 125 123-128 919 167 166-170 3/0
1.13 7:59 44 5:52 138 131-142 809 177 176-180 0/2
1.25 8:42 43 5:47 144 143-144 832 176 174-178 1/0
1.38 9:26 44 5:49 146 144-147 849 175 174-176 1/4
1.50 10:10 44 5:50 148 148-149 863 175 172-178 1/2
1.63 10:53 43 5:46 149 145-151 858 175 172-178 1/1
1.75 11:57 1:04 8:29 132 122-140 1121 164 162-176 2/1
1.88 12:46 50 6:37 129 122-138 853 171 164-178 0/2
2.00 13:29 43 5:41 144 139-147 817 175 174-176 2/2
2.13 14:12 44 5:49 148 147-149 861 175 174-176 1/0
2.25 14:56 43 5:47 149 148-150 863 175 174-176 1/1
2.38 15:39 43 5:44 151 150-152 866 175 172-178 1/0
2.50 16:37 59 7:48 146 136-153 1140 168 162-178 0/3
2.63 17:33 56 7:26 127 120-135 945 166 158-176 1/1
2.75 18:19 45 6:03 135 129-140 818 175 172-176 3/0
2.88 19:03 44 5:55 144 141-147 852 174 172-176 0/2
3.00 19:47 44 5:52 149 147-151 875 174 172-176 1/0
3.13 20:30 43 5:45 152 150-154 873 175 174-178 1/4
3.25 21:18 48 6:27 153 148-155 986 173 162-178 1/2
3.38 22:24 1:06 8:44 132 123-145 1153 163 160-164 1/0
3.50 23:08 44 5:52 135 123-144 792 174 162-178 2/1
3.63 23:52 44 5:50 147 144-150 857 176 174-176 4/1
3.75 24:36 44 5:52 150 149-151 880 175 174-176 0/1
3.88 25:19 44 5:49 151 151-152 879 175 174-176 1/0
4.00 26:02 43 5:41 154 153-155 874 176 174-176 0/3
4.13 27:09 1:07 8:55 143 127-155 1274 168 162-178 2/0
4.25 27:59 50 6:44 122 111-135 821 171 162-178 1/1
4.38 28:44 45 5:56 143 137-147 849 175 174-176 1/0
4.50 29:28 44 5:53 149 148-150 876 175 174-176 0/2
4.63 30:11 43 5:48 152 151-153 881 175 172-178 1/1
4.75 30:55 43 5:47 154 153-155 890 177 174-178 1/1
4.88 31:54 59 7:54 146 132-154 1153 168 162-176 1/2
5.00 32:50 56 7:29 125 120-133 936 168 162-178 0/0
5.13 33:35 45 5:59 142 136-147 849 175 174-178 1/2
5.25 34:19 44 5:51 150 148-151 877 175 174-176 1/0
5.38 35:02 43 5:46 153 152-154 882 176 174-178 1/1
5.50 35:45 43 5:46 154 154-155 887 176 174-178 1/0
5.63 36:35 50 6:40 155 150-156 1032 174 164-178 0/1
5.75 37:45 1:09 9:15 129 115-147 1194 162 160-166 1/1
5.88 38:28 44 5:49 134 122-144 779 175 162-178 3/0
6.00 39:13 44 5:55 148 145-149 875 175 174-176 0/2
6.13 39:56 44 5:51 151 148-153 883 175 174-176 1/1
6.25 40:40 43 5:47 153 153-154 886 177 174-178 0/4
6.38 41:23 43 5:44 156 155-156 894 175 174-178 1/1
6.50 42:29 1:06 8:49 141 125-156 1243 166 162-176 1/1
6.63 43:19 50 6:43 131 123-140 879 171 164-178 2/0
6.75 44:04 45 5:58 145 141-149 866 175 172-176 2/2
6.87 44:47 43 5:45 151 150-152 868 176 174-176 1/1
7.00 45:31 44 5:49 153 153-154 890 175 174-176 2/0
7.12 46:14 43 5:44 154 153-155 882 175 174-176 1/1
7.25 47:15 1:01 8:08 150 140-155 1219 170 164-176 1/1
7.37 48:10 55 7:23 128 121-137 945 165 162-178 0/1
7.50 48:55 45 5:56 145 136-150 861 176 176-178 2/0
7.62 49:39 44 5:53 153 151-154 901 177 174-178 0/2
7.75 50:22 43 5:46 156 154-157 900 176 174-178 2/0
7.87 51:05 43 5:47 156 154-157 903 176 174-178 1/3
8.00 51:56 51 6:48 154 147-157 1047 173 162-178 1/2
8.12 53:00 1:03 8:27 132 125-145 1116 164 164-166 2/1
8.25 53:43 43 5:48 138 126-148 800 175 168-178 2/0
8.37 54:28 44 5:54 150 148-152 886 175 174-176 3/1
8.50 55:11 44 5:50 153 152-154 893 175 174-178 0/1
8.62 55:55 43 5:45 154 152-155 886 176 174-178 2/0
8.75 56:37 42 5:38 155 155-156 874 176 174-178 0/3
8.87 57:47 1:10 9:18 142 131-155 1320 166 162-168 1/1
9.00 58:36 49 6:33 127 121-133 832 170 160-176 2/0
9.12 59:20 45 5:57 145 137-150 862 175 174-176 0/1
9.25 1:00:04 44 5:50 153 151-154 893 176 174-178 1/2
9.37 1:00:47 43 5:47 156 155-157 901 176 174-176 1/1
9.50 1:01:31 44 5:49 157 156-157 914 175 172-178 2/2
9.62 1:02:27 56 7:28 150 136-158 1121 168 162-178 1/1
9.75 1:03:25 58 7:45 129 126-136 999 167 160-178 0/1
9.87 1:04:09 44 5:52 145 138-150 851 176 174-178 1/2
10.00 1:04:53 44 5:49 153 152-155 890 175 174-176 1/0
10.13 1:05:36 43 5:42 154 154-155 878 175 174-176 1/1
10.25 1:06:19 44 5:50 156 155-157 909 175 172-176 1/0
10.38 1:07:08 49 6:29 155 149-157 1005 172 164-178 0/3
10.50 1:08:16 1:08 9:07 135 122-147 1230 163 160-168 1/1
10.63 1:09:01 44 5:54 134 123-148 791 174 162-180 3/0
10.75 1:09:44 44 5:48 152 150-155 882 176 174-178 0/2
10.88 1:10:27 43 5:47 156 155-157 903 176 174-178 1/0
11.00 1:11:11 44 5:52 158 157-159 926 176 174-178 1/4
11.13 1:11:54 42 5:38 159 158-160 897 176 176-178 0/2
11.25 1:13:00 1:06 8:51 143 127-159 1265 164 160-178 1/2
11.38 1:13:51 51 6:46 130 120-140 879 170 164-176 1/0
11.50 1:14:34 43 5:46 141 127-154 812 175 172-178 2/2
11.63 1:15:17 43 5:45 155 153-156 890 176 174-178 0/1
11.75 1:16:01 44 5:51 156 155-157 913 176 174-178 2/0
11.88 1:16:44 43 5:46 156 154-157 900 175 174-176 0/2
12.00 1:17:43 59 7:49 151 142-157 1179 170 162-178 1/0
12.13 1:18:39 56 7:30 132 123-142 991 167 160-176 0/2
12.25 1:19:24 45 6:02 146 138-152 882 175 172-178 2/0
12.38 1:20:08 43 5:48 155 153-157 899 175 174-176 0/3
12.50 1:20:51 43 5:47 159 157-160 919 176 174-178 1/0
12.63 1:21:35 44 5:48 159 158-160 923 176 174-178 2/2
12.75 1:22:24 49 6:31 158 150-160 1029 173 162-180 1/2
12.88 1:23:23 59 7:53 139 131-148 1097 166 164-166 2/1
13.00 1:24:18 56 7:24 129 128-130 955 166 166-168 1/0
13.13 1:25:13 54 7:15 130 128-133 943 167 166-170 1/0
13.25 1:26:08 55 7:20 131 130-132 961 167 166-168 0/2
13.38 1:27:02 54 7:11 134 132-135 963 167 166-168 4/0
13.50 1:27:57 56 7:24 131 129-135 970 166 162-168 1/1
13.63 1:28:51 54 7:11 128 123-132 919 169 168-170 0/4
13.75 1:29:45 54 7:11 131 131-132 942 168 166-170 1/0
13.88 1:30:37 52 6:58 133 131-134 927 169 166-172 0/1
14.00 1:31:46 1:09 +16 9:13 129 126-135 1189 160 112-170 0/1

Heart

142/160max
  • Show Beats/Mile

Elevation

Asc 159m, Range 6m, Flat prediction 1:31:32
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (180 max) Stride Length: 144cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.6 171 14 1:31:28 6:32
Walk 0.4 112 0 21 1:17:36

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:39 54.44% More
800m 2:51 5:44 61.65% More
1km 3:33 5:43 64.69% More
Mile 6:12 6:12 63.75% More
5k 19:32 6:17 68.75% More
5 miles 31:55 6:23 68.31% More
10k 39:32 6:22 68.80% More
10 miles 1:03:54 6:23 70.27% More
Half 1:24:58 6:29 69.90% More

Predictions

Dist Time Per Mile WAVA
1M 5:35 5:35 70.79
5km 18:33 5:58 72.42
5M 30:43 6:09 70.98
10km 38:40 6:13 70.35
10M 1:04:02 6:24 70.13
Half 1:25:15 6:30 69.13
20M 2:13:29 6:40 69.96
Mara 2:57:44 6:47 70.06
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