Thu 7th Mar 2019 at 6:00pm by beef

Run > Intervals
  • Time
    1:08:28
  • Miles
    6.85
  • Min/mi
    10:00
  • Pacing
    6%
  • WAVA
    50.23
  • Stride(cm)
    98
  • Cals
    628
  • Cadence
    164
  • BPM
    127
  • %MHR
    79.6
  • B/mi
    1273
  • Asc(m)
    33
  • Surface
    Track

Notes & Comments

Track: 10 x 400m, 4 x 150m
===
1) 1.96m - 20:04(10:13/m) 129/148bpm 206cal 5.87/11.63mph
2) 0.25m - 1:32(6:08/m) 117/130bpm 11cal 9.78/11.86mph
3) 0.03m - 1:10(43:11/m) 113/127bpm 7cal 1.39/9.58mph
4) 0.25m - 1:33(6:19/m) 122/135bpm 12cal 9.51/11.35mph
5) 0.03m - 57(30:59/m) 121/131bpm 7cal 1.93/9.33mph
6) 0.25m - 1:34(6:22/m) 125/129bpm 14cal 9.42/11mph
7) 0.04m - 1:12(33:18/m) 120/130bpm 8cal 1.8/9.18mph
8) 0.25m - 1:34(6:20/m) 116/123bpm 9cal 9.47/10.96mph
9) 0.04m - 1:11(29:26/m) 111/119bpm 5cal 2.04/9.2mph
10) 0.25m - 1:33(6:11/m) 117/124bpm 10cal 9.69/10.94mph
11) 0.04m - 1:13(30:40/m) 123/133bpm 9cal 1.96/9.48mph
12) 0.25m - 1:34(6:16/m) 129/147bpm 14cal 9.59/11.69mph
13) 0.03m - 1:11(34:49/m) 131/146bpm 12cal 1.72/9.37mph
14) 0.25m - 1:34(6:20/m) 126/141bpm 13cal 9.48/11.63mph
15) 0.04m - 52(23:26/m) 133/142bpm 8cal 2.56/9.1mph
16) 0.25m - 1:36(6:28/m) 139/148bpm 17cal 9.27/10.96mph
17) 0.04m - 1:14(31:25/m) 136/146bpm 13cal 1.91/9.06mph
18) 0.24m - 1:35(6:28/m) 131/139bpm 15cal 9.27/10.67mph
19) 0.04m - 1:10(30:26/m) 129/138bpm 10cal 1.97/9mph
20) 0.24m - 1:37(6:39/m) 135/147bpm 16cal 9.02/10.35mph
21) 0.11m - 1:15(11:22/m) 132/148bpm 11cal 5.28/9mph
22) 0.09m - 31(5:37/m) 130/137bpm 4cal 10.68/11.88mph
23) 0.12m - 2:34(21:14/m) 127/140bpm 19cal 2.83/11.35mph
24) 0.09m - 30(5:15/m) 121/140bpm 2cal 11.42/13.05mph
25) 0.12m - 2:37(21:12/m) 126/142bpm 18cal 2.83/12.08mph
26) 0.09m - 30(5:29/m) 115/126bpm 2cal 10.94/12.59mph
27) 0.13m - 2:30(19:29/m) 116/133bpm 14cal 3.08/11.94mph
28) 0.09m - 29(5:15/m) 113/136bpm 1cal 11.44/13mph
29) 1.24m - 11:37(9:23/m) 146/155bpm 141cal 6.4/12.19mph
20:04 1:32 1:10 1:33 57 1:34 1:12 1:34 1:11 1:33 1:13 1:34 1:11 1:34 52 1:36 1:14 1:35 1:10 1:37 1:15 31 2:34 30 2:37 30 2:30 29 11:37

Pace

27% 6% 9% 16% 16% 25%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 33 33 8:53 101 74-123 897 173 170-176 0/0
0.13 1:06 32 8:40 128 122-132 1109 172 170-176 0/1
0.19 1:37 31 8:14 134 132-138 1104 171 170-172 0/0
0.25 2:12 36 9:30 140 139-142 1331 173 172-176 0/0
0.31 2:43 31 8:15 142 139-144 1172 173 172-176 1/0
0.38 3:16 33 8:41 145 143-147 1260 175 172-176 0/1
0.44 3:45 29 7:52 146 143-148 1148 175 174-176 0/0
0.50 5:25 1:39 +1:05 26:29 102 69-147 2701 172 168-176 0/0
0.56 5:57 32 8:35 109 98-118 935 172 166-174 1/1
0.63 6:30 33 8:44 121 117-124 1056 173 172-176 0/1
0.69 6:59 29 7:49 124 121-127 970 175 174-176 1/0
0.75 7:26 27 7:19 126 124-129 922 176 174-178 1/0
0.81 7:54 28 7:28 128 127-132 956 174 174-174 0/1
0.88 8:24 29 7:49 130 128-134 1015 176 174-176 0/1
0.94 8:51 28 7:22 131 129-133 964 176 176-178 0/0
1.00 9:19 28 7:27 131 129-132 976 177 176-178 1/0
1.06 9:48 29 7:38 132 130-133 1008 176 174-178 1/0
1.13 10:17 30 7:52 133 131-134 1046 176 176-176 0/0
1.19 10:44 27 7:12 135 133-138 973 177 176-178 0/0
1.25 11:13 28 7:34 137 136-138 1037 176 174-176 0/0
1.31 11:43 30 7:58 136 135-138 1083 175 174-176 0/0
1.38 12:11 29 7:40 139 135-142 1065 175 172-176 0/0
1.44 15:33 3:22 +2:54 53:53 132 98-140 7113 171 168-176 1/0
1.50 16:40 1:07 17:49 117 97-130 2084 158 80-194 0/0
1.56 17:58 1:18 20:40 125 116-133 2583 166 108-182 0/0
1.63 18:54 56 15:00 126 118-132 1890 156 82-190 0/0
1.69 19:57 1:03 16:53 122 110-133 2059 133 98-192 0/0
1.75 20:49 51 13:42 125 111-133 1712 160 112-200 0/0
1.81 21:57 1:08 18:14 133 125-141 2426 123 104-150 0/0
1.88 22:57 1:00 15:58 131 123-136 2092 141 80-158 0/0
1.94 23:43 46 12:23 131 126-137 1623 129 84-190 0/0
2.00 29:23 5:39 +5:31 1:30:31 100 84-132 9052 186 178-194 0/0
2.06 30:08 45 12:00 108 87-126 1297 189 186-192 1/0
2.13 30:33 25 6:38 127 124-129 842 185 184-186 0/0
2.19 30:56 23 6:12 128 125-129 793 185 184-186 0/0
2.25 32:14 1:18 20:52 112 88-128 2337 146 86-184 0/0
2.31 32:42 28 7:31 101 87-115 759 189 186-190 0/0
2.38 33:06 23 6:14 128 119-133 798 185 182-186 0/1
2.44 33:30 24 6:31 132 131-134 860 184 184-186 0/0
2.50 33:59 28 7:36 129 125-131 980 182 180-184 0/0
2.56 35:00 1:01 16:19 118 112-128 1925 174 106-192 0/0
2.63 35:25 25 6:47 128 124-129 867 187 184-190 1/0
2.69 35:51 26 6:55 126 124-129 871 184 184-186 0/0
2.75 36:15 24 6:19 127 126-128 803 184 182-184 0/0
2.81 37:35 1:20 21:27 119 99-130 2553 133 86-188 0/0
2.88 37:59 24 6:25 110 100-120 706 189 184-192 0/0
2.94 38:23 24 6:20 121 118-123 767 186 184-188 0/1
3.00 38:48 25 6:34 116 114-117 761 184 182-184 0/0
3.06 39:24 36 9:39 117 111-120 1128 164 104-186 0/0
3.13 40:28 1:04 17:02 108 101-118 1839 132 92-194 0/0
3.19 40:53 25 6:40 116 108-121 773 189 184-192 1/0
3.25 41:17 24 6:22 120 119-122 764 184 182-186 0/1
3.31 41:40 24 6:19 122 120-124 770 183 182-184 0/0
3.38 42:54 1:14 19:37 124 117-133 2433 130 100-186 0/0
3.44 43:25 31 8:13 115 110-123 945 192 190-194 0/0
3.50 43:47 23 6:02 129 125-132 779 188 186-190 0/1
3.56 44:12 24 6:29 131 130-132 849 184 182-186 0/0
3.63 44:36 24 6:28 142 133-147 919 184 182-184 0/0
3.69 45:56 1:20 21:21 126 108-145 2690 136 94-194 0/0
3.75 46:20 24 6:17 118 107-126 741 191 186-194 1/0
3.81 46:44 24 6:27 130 123-135 839 185 182-188 0/1
3.88 47:09 25 6:42 133 131-135 891 184 182-184 0/0
3.94 48:03 54 14:18 136 125-142 1945 131 84-184 0/0
4.00 48:35 32 8:34 124 117-141 1062 190 186-192 1/0
4.06 48:59 24 6:24 144 141-147 921 185 184-188 0/1
4.13 49:24 25 6:46 145 143-146 980 183 182-184 0/0
4.19 49:48 24 6:30 144 143-146 935 183 182-186 0/0
4.25 51:05 1:17 20:24 132 121-144 2693 129 92-192 0/0
4.31 51:33 28 7:33 125 120-129 944 190 186-192 1/0
4.38 51:58 25 6:44 132 129-137 888 185 182-186 0/1
4.44 52:24 25 6:43 137 135-139 919 184 182-184 0/0
4.50 53:19 56 14:51 133 128-138 1975 126 82-184 0/0
4.56 54:07 48 12:46 122 116-130 1558 178 112-190 1/0
4.62 54:33 26 6:53 136 135-138 935 183 182-186 0/1
4.69 54:59 26 6:55 139 136-141 961 183 182-184 0/0
4.75 55:22 24 6:18 142 139-146 895 182 180-184 0/0
4.81 58:13 2:50 +2:21 45:23 124 109-146 5628 170 164-182 0/0
4.87 59:04 51 13:34 134 128-139 1818 133 82-166 0/1
4.94 59:25 22 5:45 129 124-136 743 192 188-196 0/0
5.00 1:00:20 55 14:45 136 130-140 2007 127 102-186 0/0
5.06 1:01:44 1:24 22:17 124 114-132 2763 108 102-112 0/0
5.12 1:02:21 37 9:55 112 109-116 1110 163 102-198 0/0
5.19 1:02:52 30 8:08 136 119-142 1105 184 98-198 0/0
5.25 1:04:10 1:18 20:56 130 121-137 2721 109 98-114 0/0
5.31 1:05:16 1:06 17:38 114 109-121 2011 106 80-112 0/1
5.38 1:05:39 23 6:02 117 112-124 707 196 192-198 0/0
5.44 1:06:37 58 15:35 125 115-133 1948 136 98-194 0/0
5.50 1:07:49 1:11 18:59 112 105-116 2127 111 108-114 0/0
5.56 1:08:28 40 10:38 103 100-111 1095 161 102-198 0/0
5.63 1:11:36 3:08 +2:49 50:08 126 112-137 6316 192 164-198 0/0
5.69 1:12:19 43 11:23 134 120-142 1525 166 164-168 1/0
5.75 1:12:56 37 9:44 144 142-145 1402 167 166-168 0/1
5.81 1:13:32 37 9:47 143 141-144 1399 168 166-172 0/0
5.88 1:14:08 36 9:34 142 139-144 1359 166 164-170 0/0
5.94 1:14:49 41 10:53 142 139-146 1545 165 162-170 0/0
6.00 1:15:26 37 9:45 144 141-146 1405 169 168-170 0/1
6.06 1:16:03 38 10:04 147 144-149 1481 170 168-172 1/0
6.13 1:16:36 33 8:40 147 146-149 1275 169 168-170 0/0
6.19 1:17:09 33 8:42 150 147-153 1304 171 170-172 1/0
6.25 1:17:42 34 9:01 152 150-154 1371 170 168-172 0/2
6.31 1:18:14 31 8:21 150 150-152 1252 170 168-170 0/0
6.38 1:18:48 34 9:09 150 147-152 1373 170 168-172 0/0
6.44 1:19:18 31 8:08 151 151-152 1229 172 172-174 0/0
6.50 1:19:52 33 8:50 151 150-151 1333 170 168-172 1/0
6.56 1:20:27 35 9:21 148 147-149 1385 168 166-168 0/0
6.63 1:21:00 33 8:49 145 143-149 1279 167 166-168 0/0
6.69 1:21:31 31 8:23 149 146-150 1250 170 168-170 0/0
6.75 1:22:05 34 9:05 150 148-153 1363 171 170-174 0/0
6.81 1:22:46 41 10:54 149 147-152 1624 166 164-168 1/0
6.85 1:23:09 23 10:52 152 150-154 1652 163 160-166 0/0

Heart

127/154max
  • Show Beats/Mile

Elevation

Asc 33m, Range 3m, Flat prediction 1:08:28
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

164 (200 max) Stride Length: 98cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 66.2 178 6.3 50:06 10:21
Walk 17.7 104 0.6 17:21 29:32
Still 1.1 - - 1:03 -
Pause 15.0 - - 14:40 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:31 6:06 56.36% More
800m 3:43 7:29 54.30% More
1km 4:41 7:32 56.32% More
Mile 8:49 8:49 50.64% More
5k 32:21 10:25 47.04% More
5 miles 1:00:21 12:04 41.13% More
10k 1:16:18 12:17 40.65% More

Predictions

Dist Time Per Mile WAVA
1M 8:54 8:54 50.20
5km 29:37 9:32 51.37
5M 49:02 9:48 50.62
10km 1:01:45 9:56 50.23
10M 1:42:15 10:14 50.19
Half 2:16:08 10:24 49.52
20M 3:33:11 10:40 50.11
Mara 4:43:49 10:50 50.19

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