Wed 13th Feb 2019 at 5:00pm by RFJ

Run > Intervals

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Time
39:55
Miles
4.61
Min/mi
8:40
Pacing
84%
WAVA
54.89
Stride(cm)
105
Cals
654
Cadence
176
BPM
149
%MHR
87.1
B/mi
1290
Asc(m)
36
Surface
Road

Notes & Comments

Split Summary
===
1) 0.89m - 7:58(8:55/m) 139/148bpm 654cal
2) 0.2m - 1:26(7:14/m) 153/163bpm
3) 0.1m - 1:05(11:02/m) 150/165bpm
4) 0.13m - 52(6:39/m) 143/156bpm
5) 0.14m - 1:23(9:56/m) 150/163bpm
6) 0.13m - 57(7:03/m) 152/164bpm
7) 0.13m - 1:24(10:39/m) 147/164bpm
8) 0.07m - 29(6:51/m) 141/144bpm
9) 0.09m - 54(10:25/m) 152/159bpm
10) 0.07m - 28(6:37/m) 145/150bpm
11) 0.1m - 1:00(10:19/m) 154/158bpm
12) 0.07m - 28(6:32/m) 147/153bpm
13) 0.09m - 56(10:42/m) 157/169bpm
14) 0.07m - 28(6:37/m) 146/153bpm
15) 0.09m - 57(10:38/m) 154/159bpm
16) 0.08m - 28(6:05/m) 148/153bpm
17) 0.08m - 55(11:22/m) 156/174bpm
18) 0.07m - 28(6:38/m) 144/152bpm
19) 0.09m - 1:00(10:42/m) 156/161bpm
20) 0.07m - 27(6:17/m) 152/157bpm
21) 0.09m - 57(10:19/m) 158/167bpm
22) 0.13m - 51(6:42/m) 150/162bpm
23) 0.14m - 1:27(10:12/m) 154/167bpm
24) 0.13m - 51(6:36/m) 151/161bpm
25) 0.22m - 2:10(9:44/m) 150/165bpm
26) 0.2m - 1:21(6:40/m) 157/169bpm
27) 0.18m - 1:41(9:36/m) 156/171bpm
28) 0.75m - 6:34(8:43/m) 150/159bpm

1 x 300 / 2 x 200m / 3 x 100 x 2

7:58 1:26 1:05 52 1:23 57 1:24 29 54 28 1:00 28 56 28 57 28 55 28 1:00 27 57 51 1:27 51 2:10 1:21 1:41 6:34

Pace

15%

27%

32%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	36	36	9:35	116 105-124	1112	173 134-178	0/0
0.13	1:10	34	8:58	129 125-132	1156	177 174-178	0/0
0.19	1:45	35	9:23	135 132-139	1267	177 174-178	0/0
0.25	2:18	33	8:49	141 140-142	1242	177 174-178	2/0
0.31	2:50	33	8:43	142 140-143	1238	178 174-178	1/0
0.38	3:25	35	9:19	140 137-143	1304	177 174-178	1/0
0.44	4:00	35	9:18	145 141-147	1349	176 174-178	0/0
0.50	4:33	32	8:38	145 143-148	1253	176 174-178	1/0
0.56	5:04	32	8:26	145 141-148	1223	176 174-184	1/0
0.63	5:37	33	8:44	141 139-142	1232	175 174-178	0/2
0.69	6:10	33	8:53	141 140-142	1253	175 170-178	0/2
0.75	6:43	33	8:42	142 140-143	1236	176 174-178	0/1
0.81	7:17	34	9:02	145 142-146	1311	178 178-178	1/0
0.88	7:47	30	8:08	145 143-146	1179	177 174-178	0/1
0.94	8:17	29	7:46	144 142-148	1118	188 178-208	0/1
1.00	8:44	28	7:24	151 141-155	1117	187 186-188	0/1
1.06	9:10	25	6:45	158 155-162	1067	184 180-188	2/0
1.13	9:48	38	10:09	161 151-165	1635	171 160-186	0/1
1.19	10:26	38	10:07	144 137-151	1458	169 162-172	1/0
1.25	10:51	25	6:44	139 135-144	935	188 172-196	1/0
1.31	11:16	25	6:43	145 136-152	974	187 186-188	0/0
1.38	11:53	37	9:46	158 153-163	1543	170 156-186	0/0
1.44	12:28	35	9:22	147 142-154	1376	173 170-178	0/0
1.50	13:00	32	8:32	141 136-146	1203	182 172-198	1/1
1.56	13:22	23	6:01	154 147-159	927	190 190-190	0/0
1.63	13:57	35	9:19	158 148-164	1473	159 104-188	0/0
1.69	14:34	37	9:51	147 143-152	1449	171 168-172	0/0
1.75	15:11	37	9:52	141 140-144	1392	177 170-202	0/1
1.81	15:33	22	5:47	141 136-144	814	190 186-196	1/0
1.88	16:11	38	10:08	154 145-159	1561	168 162-188	0/0
1.94	16:43	32	8:28	146 141-152	1236	178 160-196	1/1
2.00	17:11	28	7:35	152 142-158	1153	178 160-194	0/0
2.06	17:46	35	9:16	154 150-156	1428	169 168-172	0/0
2.13	18:14	28	7:29	146 141-150	1093	185 172-196	1/0
2.19	18:47	33	8:43	160 150-169	1396	173 160-190	0/0
2.25	19:25	39	10:20	152 144-164	1571	173 168-196	0/1
2.31	19:47	21	5:44	148 143-154	848	192 190-196	0/0
2.38	20:24	37	9:59	156 154-159	1558	170 164-190	0/0
2.44	20:58	33	8:52	149 144-153	1321	179 166-196	1/1
2.50	21:23	25	6:40	152 147-156	1012	174 122-196	0/0
2.56	22:05	42	11:11	158 147-174	1767	141 112-172	0/1
2.63	22:32	28	7:20	144 139-147	1056	188 170-198	1/0
2.69	23:04	32	8:33	157 144-161	1343	172 164-190	0/0
2.75	23:44	39	10:32	153 148-158	1611	173 168-196	0/1
2.81	24:04	20	5:24	153 151-157	825	195 190-196	0/0
2.88	24:42	38	10:08	161 154-167	1630	169 162-192	0/0
2.94	25:16	34	9:05	150 141-158	1362	176 162-188	1/1
3.00	25:38	22	5:49	148 139-156	861	188 186-188	0/0
3.06	26:09	31	8:14	162 157-167	1334	176 158-188	0/0
3.13	26:45	36	9:38	156 151-160	1502	169 168-172	0/0
3.19	27:25	40	10:40	145 140-150	1546	173 170-196	0/1
3.25	27:46	21	5:41	146 141-154	830	192 190-196	1/0
3.31	28:10	24	6:24	159 155-161	1018	188 186-190	0/0
3.38	28:50	39	10:31	161 156-165	1693	169 164-188	0/0
3.44	29:26	36	9:43	148 143-155	1439	171 170-172	0/0
3.50	30:00	34	8:58	143 143-144	1282	173 172-178	0/1
3.56	30:30	30	7:59	144 142-147	1151	182 174-196	0/2
3.63	30:53	24	6:20	150 142-158	950	192 190-196	0/1
3.69	31:19	25	6:46	160 158-163	1082	188 186-190	3/0
3.75	31:46	27	7:10	168 164-171	1205	184 168-188	0/1
3.81	32:26	40	10:46	164 155-170	1766	165 164-168	1/0
3.88	33:01	35	9:21	149 146-155	1393	172 168-178	1/0
3.94	33:35	34	8:57	144 142-146	1288	175 174-178	0/1
4.00	34:13	39	10:21	143 141-147	1479	178 174-184	2/0
4.06	34:52	39	10:23	149 147-153	1548	179 170-184	2/0
4.13	35:23	31	8:18	149 148-151	1236	178 174-184	1/0
4.19	35:55	32	8:33	155 151-157	1324	178 174-180	0/1
4.25	36:26	30	8:04	154 152-157	1242	178 178-178	0/1
4.31	36:55	30	7:57	154 152-154	1224	180 178-184	0/1
4.38	37:27	31	8:21	151 149-153	1261	179 178-180	0/1
4.44	38:00	33	8:49	148 144-150	1304	177 170-184	0/1
4.50	38:30	30	8:08	146 144-148	1187	187 174-202	0/2
4.56	39:02	31	8:19	150 143-153	1248	178 168-202	0/0
4.62	39:37	36	9:29	153 152-154	1450	178 174-184	0/0
4.67	40:09	32	12:45	156 154-159	1990	177 174-178	0/0

Heart

149/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 36m, Range 8m, Flat prediction 39:55

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (208 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.3	177	4.6	39:28	8:33
Walk	1.6	116	0	40	13:15
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:04	47.04%	More
800m	3:52	7:47	50.14%	More
1km	4:59	8:00	50.78%	More
Mile	8:02	8:02	53.47%	More
5k	25:58	8:22	56.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:54	7:54	54.34
5km	26:16	8:27	55.62
5M	43:30	8:42	54.69
10km	54:47	8:49	54.23
10M	1:30:42	9:04	54.14
Half	2:00:46	9:13	53.39
20M	3:09:07	9:27	54.03
Mara	4:11:47	9:37	54.11

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