Thu 14th Feb 2019 at 6:00pm by RFJ
Run > Intervals
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Time
53:38
-
Miles 5.30
-
Min/mi 10:07
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Pacing
0%
-
WAVA
47.10
-
Stride(cm)
93
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Cals
825
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Cadence
171
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BPM
145
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%MHR
85
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B/mi 1470
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Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.98m - 18:18(9:14/m) 138/157bpm 825cal
2) 0.14m - 1:47(12:33/m) 150/164bpm
3) 0.13m - 48(6:06/m) 148/167bpm
4) 0.14m - 1:35(11:14/m) 157/170bpm
5) 0.13m - 48(6:16/m) 157/169bpm
6) 0.14m - 1:46(12:16/m) 156/171bpm
7) 0.08m - 26(5:43/m) 144/151bpm
8) 0.09m - 1:15(13:46/m) 157/171bpm
9) 0.07m - 26(6:04/m) 139/144bpm
10) 0.09m - 1:10(12:41/m) 148/156bpm
11) 0.07m - 27(6:13/m) 148/159bpm
12) 0.09m - 2:07(22:58/m) 139/166bpm
13) 0.08m - 25(5:23/m) 117/133bpm
14) 0.09m - 1:15(13:57/m) 151/160bpm
15) 0.07m - 26(6:13/m) 151/153bpm
16) 0.09m - 1:15(13:33/m) 155/165bpm
17) 0.07m - 26(6:16/m) 143/147bpm
18) 0.1m - 1:31(15:52/m) 150/161bpm
19) 0.13m - 47(6:07/m) 145/157bpm
20) 0.14m - 2:02(14:17/m) 154/168bpm
21) 0.13m - 49(6:09/m) 149/163bpm
22) 0.21m - 2:43(12:47/m) 150/170bpm
23) 0.2m - 1:15(6:10/m) 156/175bpm
24) 0.2m - 3:06(15:17/m) 139/176bpm
25) 0.63m - 6:45(10:45/m) 149/156bpm
striders session part 2
===
1) 1.98m - 18:18(9:14/m) 138/157bpm 825cal
2) 0.14m - 1:47(12:33/m) 150/164bpm
3) 0.13m - 48(6:06/m) 148/167bpm
4) 0.14m - 1:35(11:14/m) 157/170bpm
5) 0.13m - 48(6:16/m) 157/169bpm
6) 0.14m - 1:46(12:16/m) 156/171bpm
7) 0.08m - 26(5:43/m) 144/151bpm
8) 0.09m - 1:15(13:46/m) 157/171bpm
9) 0.07m - 26(6:04/m) 139/144bpm
10) 0.09m - 1:10(12:41/m) 148/156bpm
11) 0.07m - 27(6:13/m) 148/159bpm
12) 0.09m - 2:07(22:58/m) 139/166bpm
13) 0.08m - 25(5:23/m) 117/133bpm
14) 0.09m - 1:15(13:57/m) 151/160bpm
15) 0.07m - 26(6:13/m) 151/153bpm
16) 0.09m - 1:15(13:33/m) 155/165bpm
17) 0.07m - 26(6:16/m) 143/147bpm
18) 0.1m - 1:31(15:52/m) 150/161bpm
19) 0.13m - 47(6:07/m) 145/157bpm
20) 0.14m - 2:02(14:17/m) 154/168bpm
21) 0.13m - 49(6:09/m) 149/163bpm
22) 0.21m - 2:43(12:47/m) 150/170bpm
23) 0.2m - 1:15(6:10/m) 156/175bpm
24) 0.2m - 3:06(15:17/m) 139/176bpm
25) 0.63m - 6:45(10:45/m) 149/156bpm
striders session part 2
18:18 1:47 48 1:35 48 1:46 26 1:15 26 1:10 27 2:07 25 1:15 26 1:15 26 1:31 47 2:02 49 2:43 1:15 3:06 6:45
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 | 9:49 | 94 80-115 | 922 | 176 90-182 | 0/0 |
0.13 | 1:11 | 34 | 9:10 | 128 113-138 | 1173 | 180 180-184 | 0/0 |
0.19 | 1:46 | 35 | 9:25 | 140 138-141 | 1317 | 178 174-180 | 0/0 |
0.25 | 2:22 | 36 | 9:31 | 141 140-143 | 1342 | 177 174-178 | 2/0 |
0.31 | 2:58 | 36 | 9:33 | 143 142-144 | 1366 | 175 174-178 | 0/0 |
0.38 | 3:35 | 37 | 9:47 | 145 143-147 | 1419 | 178 174-178 | 2/0 |
0.44 | 4:10 | 35 | 9:19 | 148 147-148 | 1379 | 177 174-178 | 0/0 |
0.50 | 4:42 | 33 | 8:43 | 148 147-149 | 1290 | 177 174-178 | 1/0 |
0.56 | 5:18 | 36 | 9:33 | 146 143-149 | 1393 | 173 170-174 | 1/0 |
0.63 | 19:14 | 13:56 | 3:43:01 | 137 101-145 | 30552 | 167 114-182 | 0/1 |
0.69 | 20:05 | 51 | 13:36 | 108 101-117 | 1469 | 173 148-178 | 0/0 |
0.75 | 20:44 | 38 | 10:15 | 128 118-131 | 1313 | 176 174-178 | 0/0 |
0.81 | 21:25 | 41 | 10:51 | 135 131-137 | 1464 | 174 170-178 | 0/0 |
0.88 | 21:58 | 34 | 9:02 | 134 132-139 | 1211 | 175 174-178 | 0/0 |
0.94 | 22:34 | 35 | 9:22 | 138 136-139 | 1294 | 175 174-178 | 0/0 |
1.00 | 23:09 | 35 | 9:20 | 139 137-140 | 1298 | 174 174-178 | 0/0 |
1.06 | 23:44 | 35 | 9:22 | 141 138-142 | 1322 | 174 174-178 | 0/2 |
1.13 | 24:16 | 32 | 8:33 | 139 138-141 | 1189 | 177 174-184 | 0/2 |
1.19 | 24:53 | 37 | 9:51 | 143 139-145 | 1409 | 176 174-178 | 0/2 |
1.25 | 25:28 | 35 | 9:25 | 137 134-142 | 1289 | 175 174-178 | 1/0 |
1.31 | 26:06 | 38 | 10:02 | 148 142-149 | 1484 | 174 170-178 | 2/0 |
1.38 | 26:41 | 35 | 9:27 | 145 143-149 | 1370 | 178 164-184 | 1/0 |
1.44 | 27:14 | 33 | 8:40 | 154 149-156 | 1335 | 180 180-184 | 0/0 |
1.50 | 27:49 | 36 | 9:28 | 155 152-156 | 1468 | 178 172-184 | 0/0 |
1.56 | 28:24 | 35 | 9:21 | 152 151-154 | 1420 | 181 172-196 | 0/0 |
1.63 | 28:56 | 32 | 8:34 | 154 153-154 | 1319 | 178 172-184 | 0/0 |
1.69 | 29:35 | 39 | 10:22 | 154 152-157 | 1597 | 174 162-178 | 0/2 |
1.75 | 32:43 | 3:08 | 50:06 | 130 99-152 | 6514 | 160 60-178 | 1/0 |
1.81 | 33:55 | 1:12 | 19:10 | 122 111-130 | 2339 | 175 102-202 | 0/1 |
1.88 | 34:19 | 24 | 6:17 | 124 118-130 | 779 | 198 190-202 | 1/0 |
1.94 | 34:41 | 22 | 5:59 | 137 127-146 | 820 | 194 190-196 | 1/0 |
2.00 | 35:08 | 27 | 7:15 | 147 144-153 | 1066 | 190 164-196 | 0/0 |
2.06 | 35:50 | 41 | 11:02 | 158 152-164 | 1742 | 165 130-172 | 0/0 |
2.13 | 36:26 | 36 | 9:40 | 147 144-152 | 1420 | 173 172-178 | 0/0 |
2.19 | 37:07 | 41 | 10:59 | 139 135-144 | 1526 | 173 102-202 | 0/1 |
2.25 | 37:29 | 22 | 5:48 | 152 144-161 | 881 | 197 192-198 | 0/0 |
2.31 | 38:01 | 33 | 8:41 | 167 162-170 | 1450 | 177 166-190 | 0/0 |
2.38 | 38:39 | 38 | 10:12 | 158 152-166 | 1612 | 171 168-172 | 0/0 |
2.44 | 39:18 | 38 | 10:14 | 147 143-152 | 1505 | 174 170-202 | 0/0 |
2.50 | 39:37 | 20 | 5:13 | 152 143-162 | 792 | 199 198-202 | 1/0 |
2.56 | 40:00 | 23 | 6:05 | 166 162-169 | 1010 | 192 182-198 | 0/0 |
2.63 | 40:43 | 42 | 11:19 | 163 153-171 | 1845 | 166 154-180 | 0/0 |
2.69 | 41:19 | 37 | 9:46 | 153 147-160 | 1494 | 173 172-178 | 0/0 |
2.75 | 42:00 | 41 | 10:54 | 146 142-150 | 1593 | 169 112-210 | 0/1 |
2.81 | 42:32 | 32 | 8:26 | 157 139-165 | 1324 | 180 146-198 | 0/0 |
2.88 | 43:13 | 41 | 10:52 | 159 145-171 | 1727 | 168 162-172 | 0/0 |
2.94 | 43:45 | 32 | 8:32 | 141 135-145 | 1203 | 175 140-202 | 0/1 |
3.00 | 44:22 | 38 | 10:01 | 146 138-156 | 1462 | 169 124-190 | 0/0 |
3.06 | 45:05 | 43 | 11:20 | 148 138-153 | 1678 | 168 162-172 | 0/0 |
3.13 | 45:25 | 21 | 5:32 | 147 144-152 | 813 | 198 164-208 | 1/0 |
3.19 | 46:15 | 49 | 13:11 | 160 154-166 | 2109 | 154 100-190 | 0/0 |
3.25 | 47:41 | 1:27 | 23:05 | 126 111-156 | 2909 | 121 108-208 | 0/1 |
3.31 | 48:00 | 19 | 5:03 | 119 110-130 | 602 | 202 190-210 | 1/0 |
3.38 | 48:47 | 47 | 12:26 | 153 133-160 | 1902 | 165 126-190 | 0/0 |
3.44 | 49:27 | 40 | 10:36 | 149 145-157 | 1578 | 173 158-202 | 0/1 |
3.50 | 49:47 | 20 | 5:27 | 152 150-153 | 828 | 193 166-200 | 0/0 |
3.56 | 50:36 | 49 | 13:09 | 159 149-165 | 2092 | 161 144-168 | 0/0 |
3.63 | 51:13 | 36 | 9:42 | 147 145-151 | 1426 | 175 144-206 | 1/1 |
3.69 | 51:43 | 30 | 8:04 | 142 136-152 | 1145 | 166 116-200 | 0/0 |
3.75 | 52:27 | 44 | 11:46 | 155 150-161 | 1824 | 167 140-172 | 0/0 |
3.81 | 53:12 | 45 | 11:54 | 144 130-150 | 1715 | 163 98-202 | 1/0 |
3.88 | 53:33 | 21 | 5:37 | 145 136-156 | 813 | 198 192-202 | 0/0 |
3.94 | 54:15 | 42 | 11:08 | 162 155-168 | 1805 | 165 106-190 | 0/0 |
4.00 | 54:57 | 43 | 11:24 | 156 149-164 | 1779 | 168 164-172 | 0/0 |
4.06 | 55:51 | 53 | 14:12 | 142 137-149 | 2016 | 162 102-202 | 0/1 |
4.13 | 56:13 | 22 | 5:55 | 145 138-152 | 857 | 199 194-202 | 0/0 |
4.19 | 56:35 | 22 | 5:54 | 160 154-164 | 944 | 189 180-194 | 0/0 |
4.25 | 57:29 | 54 | 14:24 | 162 145-170 | 2332 | 144 108-180 | 0/0 |
4.31 | 58:08 | 40 | 10:32 | 141 139-143 | 1486 | 173 170-174 | 0/0 |
4.38 | 58:47 | 39 | 10:19 | 144 143-146 | 1485 | 173 172-176 | 0/2 |
4.44 | 59:31 | 44 | 11:40 | 146 140-152 | 1703 | 160 124-198 | 1/0 |
4.50 | 59:53 | 22 | 5:55 | 152 147-160 | 899 | 199 198-202 | 2/0 |
4.56 | 1:00:15 | 22 | 5:51 | 162 160-163 | 948 | 191 190-194 | 0/0 |
4.62 | 1:00:54 | 39 | 10:27 | 168 157-176 | 1757 | 182 120-196 | 0/0 |
4.69 | 1:02:12 | 1:18 | 20:46 | 140 124-163 | 2907 | 116 48-172 | 0/0 |
4.75 | 1:02:50 | 38 | 10:01 | 126 121-131 | 1263 | 174 172-178 | 0/1 |
4.81 | 1:03:33 | 43 | 11:29 | 132 127-143 | 1516 | 176 174-188 | 0/2 |
4.87 | 1:04:19 | 47 | 12:29 | 136 130-145 | 1697 | 162 124-178 | 0/1 |
4.94 | 1:04:58 | 39 | 10:20 | 140 137-142 | 1447 | 175 174-178 | 0/1 |
5.00 | 1:05:38 | 40 | 10:42 | 146 142-148 | 1563 | 175 174-178 | 2/0 |
5.06 | 1:06:19 | 41 | 10:54 | 150 148-152 | 1635 | 176 170-184 | 2/0 |
5.12 | 1:06:59 | 40 | 10:36 | 155 153-156 | 1643 | 175 174-178 | 2/0 |
5.19 | 1:07:37 | 38 | 10:08 | 154 152-155 | 1559 | 174 174-178 | 0/1 |
5.25 | 1:08:18 | 41 | 10:55 | 153 151-155 | 1671 | 177 174-178 | 0/0 |
5.31 | 1:08:57 | 39 | 10:26 | 150 146-151 | 1564 | 176 174-178 | 0/0 |
5.38 | 1:09:33 | 36 | 9:38 | 152 148-155 | 1464 | 176 174-178 | 0/0 |
5.44 | 1:10:12 | 39 | 10:27 | 153 150-155 | 1599 | 174 174-174 | 0/0 |
5.45 | 1:10:20 | 8 | 10:48 | 150 150-150 | 1621 | 174 174-174 | 0/0 |
Heart
145/176max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 9m, Flat prediction 53:38
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
171 (210 max)
Stride Length: 93cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 91.7 | 177 | 5.2 | 1:04:30 | 12:24 |
Walk | 8.0 | 120 | 0.2 | 5:38 | 22:52 |
Still | 0.3 | - | - | 12 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:09 | 9:09 | 46.92 |
5km | 30:27 | 9:48 | 47.98 |
5M | 50:25 | 10:05 | 47.19 |
10km | 1:03:29 | 10:13 | 46.80 |
10M | 1:45:07 | 10:31 | 46.72 |
Half | 2:19:58 | 10:41 | 46.07 |
20M | 3:39:11 | 10:58 | 46.62 |
Mara | 4:51:49 | 11:08 | 46.69 |
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