Tue 5th Mar 2019 at 6:00pm by Hills of Death (HOD)

Run > Intervals
  • cold
  • Time
    26:52
  • Miles
    3.40
  • Min/mi
    7:54
  • Pacing
    20%
  • WAVA
    58.74
  • Stride(cm)
    118
  • Cals
    330
  • Cadence
    173
  • BPM
    146
  • %MHR
    79.5
  • B/mi
    1155
  • Asc(m)
    7
  • Surface
    Road

Notes & Comments

4 sets of 700/350/150/75 with jog recoveries
3:09 46 1:32 34 38 1:19 19 9:00 6:58 2:37

Pace

26% 2% 5% 5% 42% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 28 28 7:28 90 85-93 671 164 120-184 0/1
0.13 55 27 7:09 103 95-111 736 176 176-178 0/0
0.19 1:21 26 7:01 124 114-133 870 176 174-180 0/0
0.25 1:48 27 7:11 142 136-147 1020 178 172-182 0/0
0.31 2:15 27 7:04 155 149-159 1096 179 176-184 0/0
0.38 2:41 27 7:10 159 159-159 1140 177 174-180 0/0
0.44 3:09 28 7:27 158 158-158 1177 177 172-182 0/0
0.50 3:48 39 10:16 149 142-155 1531 166 164-172 0/0
0.56 4:15 27 7:16 146 140-151 1061 175 170-178 0/0
0.63 4:42 27 7:11 157 153-160 1128 180 178-182 0/0
0.69 5:08 26 6:57 162 161-163 1125 177 176-178 0/0
0.75 5:46 38 10:06 160 153-164 1616 144 116-178 0/0
0.81 6:18 32 8:31 145 139-150 1234 149 114-188 0/0
0.88 6:51 33 8:46 156 152-159 1368 166 122-180 1/0
0.94 7:40 49 13:10 137 127-150 1805 134 110-170 0/1
1.00 8:09 28 7:34 137 131-144 1036 177 168-192 0/0
1.06 11:11 3:03 +30 48:44 125 102-152 6091 162 120-186 0/0
1.13 11:41 30 7:53 157 153-161 1238 178 176-182 0/0
1.19 12:07 26 7:04 164 162-165 1158 178 178-180 0/0
1.25 12:34 26 7:00 166 165-166 1161 179 178-182 0/0
1.31 12:59 25 6:44 167 166-167 1124 177 176-178 0/0
1.38 13:25 27 7:05 166 166-167 1176 180 176-186 1/0
1.44 14:40 1:14 +56 19:47 150 138-167 2967 179 172-182 0/0
1.50 15:10 31 8:08 158 154-162 1286 182 178-184 0/0
1.56 15:35 25 6:43 164 162-165 1101 180 176-182 0/0
1.63 16:02 27 7:08 168 166-169 1197 176 172-180 0/0
1.69 17:02 1:00 +43 16:08 145 130-158 2339 180 150-186 0/0
1.75 18:56 1:53 +1:35 30:15 143 130-160 4326 183 178-188 0/1
1.81 20:55 1:59 +1:34 31:42 130 113-144 4121 178 120-188 0/0
1.88 21:33 38 10:08 150 145-156 1520 183 180-186 0/0
1.94 22:00 27 7:12 162 159-165 1167 180 178-180 0/0
2.00 22:25 26 6:52 167 166-168 1147 178 176-180 0/0
2.06 22:52 26 7:01 168 167-169 1178 179 176-184 0/0
2.13 23:17 25 6:46 168 168-169 1138 178 178-178 0/0
2.19 23:45 28 7:22 168 168-168 1238 178 174-182 0/0
2.25 25:04 1:19 +1:03 21:10 148 132-168 3133 181 174-186 1/0
2.31 25:37 32 8:39 159 154-163 1374 187 186-188 0/0
2.38 26:02 26 6:53 167 165-169 1151 183 180-184 0/0
2.44 27:12 1:09 +41 18:31 163 140-169 3018 180 176-186 0/0
2.50 27:36 24 6:27 152 144-160 980 186 182-190 0/0
2.56 29:51 2:15 +1:58 35:55 131 112-161 4705 177 114-186 1/0
2.63 31:33 1:42 +1:08 27:16 135 118-146 3680 173 158-186 0/1
2.69 32:00 27 7:15 153 145-160 1109 184 182-184 0/0
2.75 32:27 27 7:05 163 161-165 1155 181 180-182 0/0
2.81 32:53 26 7:04 166 166-167 1172 178 176-180 0/0
2.88 33:20 26 7:04 167 167-168 1179 177 176-180 0/0
2.94 33:46 26 6:58 167 166-167 1162 177 176-180 0/0
3.00 34:13 28 7:23 165 165-166 1219 177 174-180 0/0
3.06 36:17 2:03 +1:44 32:48 136 113-165 4461 173 100-184 1/0
3.13 36:49 32 8:38 151 144-157 1304 182 180-184 0/0
3.19 37:15 26 6:54 161 159-163 1112 180 180-180 0/0
3.25 38:30 1:15 +47 20:00 153 125-165 3060 174 152-182 0/0
3.31 38:55 25 6:37 145 138-151 959 185 182-188 0/0
3.38 41:28 2:34 +2:12 40:58 132 110-156 5408 174 110-184 1/0
3.40 41:42 14 9:51 140 137-142 1380 179 172-184 0/0

Heart

146/169max
  • Show Beats/Mile

Elevation

Asc 7m, Range 2m, Flat prediction 26:52
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

173 (192 max) Stride Length: 118cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 69.4 178 3.3 28:24 9:03
Walk 25.3 117 0.1 10:59 2:45:05
Still 1.3 - - 35 -
Pause 4.0 - - 1:44 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:48 48.16% More
800m 3:28 6:58 54.98% More
1km 4:20 6:58 57.35% More
Mile 8:06 8:06 52.15% More
5k 36:35 11:46 39.31% More

Predictions

Dist Time Per Mile WAVA
1M 7:00 7:00 60.38
5km 24:20 7:50 59.10
5M 41:03 8:13 57.01
10km 52:07 8:23 56.06
10M 1:27:54 8:47 54.92
Half 1:58:16 9:02 53.59
20M 3:08:15 9:25 53.34
Mara 4:13:16 9:40 52.87

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