Wed 13th Feb 2019 at 6:00pm by slowblonde

Run > Intervals
  • Time
    35:43
  • Miles
    3.58
  • Min/mi
    9:59
  • Pacing
    0%
  • WAVA
    49.26
  • Stride(cm)
    90
  • Cals
    368
  • Cadence
    179
  • BPM
    153
  • %MHR
    85.2
  • B/mi
    1531
  • Surface
    Road

Notes & Comments

OR Pyramid Negative Splits

Split Summary
===
1) 1m - 10:22(10:22/m) 129/168bpm 84cal 5.79/7.35mph
2) 1m - 9:38(9:38/m) 169/196bpm 110cal 6.23/7.33mph
3) 1m - 10:23(10:23/m) 170/187bpm 118cal 5.78/7.14mph
4) 0.58m - 5:20(9:16/m) 163/176bpm 56cal 6.47/7.58mph
10:22 9:38 10:23 5:20

Pace

16% 7% 10% 24% 43%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 46 46 +5 12:21 104 78-119 1285 171 118-176
0.13 2:43 1:57 +1:14 31:15 96 64-122 2999 169 120-180
0.19 9:37 6:54 +6:23 1:50:21 90 56-118 9932 167 118-180
0.25 10:34 57 15:14 131 123-161 1996 178 176-180
0.31 11:15 41 10:56 158 140-168 1727 176 174-180
0.38 11:55 40 10:37 132 128-136 1402 178 176-180
0.44 12:37 42 11:08 135 133-137 1504 178 176-180
0.50 13:16 39 10:29 135 135-136 1415 180 178-182
0.56 13:58 42 11:05 135 132-136 1496 178 176-180
0.63 14:40 42 11:17 137 134-139 1546 178 176-180
0.69 15:27 47 +4 12:36 138 137-140 1738 178 174-184
0.75 16:01 33 8:52 138 137-138 1224 188 184-192
0.81 16:34 33 8:55 138 136-139 1231 185 182-190
0.88 17:05 31 8:10 139 138-140 1134 187 186-188
0.94 17:35 30 8:04 138 138-139 1113 186 184-188
1.00 18:06 31 8:20 138 137-139 1151 186 186-186
1.06 18:38 31 8:23 138 137-139 1157 186 184-188
1.13 19:09 31 8:19 134 128-141 1114 186 186-188
1.19 19:40 31 8:18 132 130-134 1096 186 184-188
1.25 23:09 3:29 +2:54 55:40 144 116-172 8016 174 118-186
1.31 23:52 43 11:30 184 168-194 2117 176 174-178
1.38 24:32 40 10:43 180 174-185 1929 179 176-182
1.44 25:14 42 11:06 181 179-183 2010 180 178-182
1.50 25:54 41 10:49 180 178-181 1946 180 178-182
1.56 26:36 42 11:11 184 181-187 2058 181 180-182
1.63 27:18 42 11:07 180 178-182 2000 180 178-182
1.69 27:57 39 +2 10:24 184 179-195 1915 186 180-192
1.75 28:28 31 8:19 167 160-175 1390 186 184-186
1.81 29:01 33 8:40 172 170-173 1492 185 184-188
1.88 29:33 33 8:43 173 171-175 1508 187 186-190
1.94 30:07 33 8:56 180 177-183 1608 186 184-186
2.00 30:41 34 9:02 178 176-179 1609 187 184-192
2.06 31:13 32 8:39 180 178-182 1558 189 186-192
2.13 34:46 3:33 +3:31 56:48 159 119-187 9032 179 168-190
2.19 36:03 1:17 20:30 184 181-186 3773 179 176-182
2.25 36:46 43 11:24 179 172-186 2041 181 180-182
2.31 37:28 42 11:15 178 176-179 2002 180 180-180
2.38 38:13 45 11:52 171 161-180 2030 179 178-180
2.44 38:57 45 11:52 161 154-172 1911 178 174-184
2.50 39:30 32 8:40 173 171-174 1499 188 186-188
2.56 40:01 31 8:24 171 169-172 1435 188 186-192
2.63 40:33 32 8:24 171 169-172 1437 189 186-192
2.69 41:05 33 8:40 173 172-175 1500 189 188-190
2.75 41:38 33 8:50 174 173-176 1538 188 184-192
2.81 45:30 3:52 +3:25 1:01:50 160 125-180 9893 172 118-190
2.88 46:30 1:00 15:56 174 166-180 2771 177 176-178
2.94 47:14 44 11:39 155 151-163 1805 178 174-180
3.00 47:59 46 12:15 156 150-162 1910 176 172-182
3.06 48:36 36 +4 9:43 157 153-160 1526 186 184-190
3.13 49:08 32 8:31 161 160-165 1371 188 186-192
3.19 49:40 33 8:42 165 163-167 1436 188 184-192
3.25 53:26 3:46 +3:17 1:00:14 149 121-164 8976 186 178-192
3.31 54:11 45 11:59 151 124-171 1809 179 178-182
3.38 54:55 44 11:40 170 164-176 1983 181 176-184
3.44 55:33 38 10:06 169 164-175 1706 182 176-190
3.50 56:04 31 8:17 171 169-174 1416 189 186-192
3.56 56:35 31 8:22 164 157-172 1372 186 174-188
3.58 56:42 7 8:32 164 164-164 1399 192 192-192

Heart

153/195max
  • Show Beats/Mile

Cadence

179 (192 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 64.1 180 3.6 33:56 11:25
Walk 25.2 118 0 15:58 44:31:29
Pause 10.7 - - 6:48 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:12 43.39% More
800m 4:08 8:20 47.33% More
1km 5:36 9:01 45.55% More
Mile 9:43 9:43 44.86% More
5k 43:46 14:05 34.79% More

Predictions

Dist Time Per Mile WAVA
1M 9:22 9:22 46.52
5km 30:47 9:54 49.45
5M 50:43 10:09 48.95
10km 1:03:44 10:15 48.76
10M 1:45:02 10:30 48.61
Half 2:19:27 10:39 47.75
20M 3:37:27 10:52 48.04
Mara 4:48:45 11:01 47.82
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