Tue 12th Mar 2019 at 5:00pm by beef

Run > Intervals
  • Time
    1:38:29
  • Miles
    10.53
  • Min/mi
    9:21
  • Pacing
    0%
  • WAVA
    55.03
  • Stride(cm)
    103
  • Cals
    1261
  • Cadence
    167
  • BPM
    155
  • %MHR
    97.2
  • B/mi
    1454
  • Surface
    Road

Notes & Comments

4 x 1m
===
1) 3.55m - 32:11(9:04/m) 154/178bpm 427cal 6.62/7.28mph
2) 1.04m - 7:48(7:31/m) 159/171bpm 105cal 7.99/9.39mph
3) 0.05m - 2:43(53:51/m) 154/171bpm 33cal 1.11/8.01mph
4) 1.04m - 7:45(7:25/m) 161/177bpm 107cal 8.09/9.58mph
5) 0.06m - 2:53(48:26/m) 150/168bpm 30cal 1.24/8.22mph
6) 1.05m - 7:49(7:26/m) 158/163bpm 104cal 8.08/9.79mph
7) 0.04m - 3:46(1:31:42/m) 127/160bpm 20cal 0.66/8.58mph
8) 1.04m - 8:10(7:51/m) 154/162bpm 100cal 7.65/8.77mph
9) 2.66m - 25:24(9:34/m) 161/178bpm 335cal 6.27/7.7mph
32:11 7:48 2:43 7:45 2:53 7:49 3:46 8:10 25:24

Pace

9% 6% 27% 29% 27% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:25 1:25 +7 11:19 123 97-140 1391 163 142-166
0.25 2:35 1:10 9:21 148 143-156 1383 166 164-168
0.38 3:44 1:09 9:13 151 148-154 1393 166 164-168
0.50 4:46 1:01 8:12 144 141-149 1180 166 166-168
0.63 5:49 1:04 8:31 139 136-144 1185 167 166-172
0.75 6:55 1:05 8:43 136 132-139 1185 167 164-168
0.88 7:59 1:04 8:31 141 137-145 1202 167 166-168
1.00 9:08 1:09 9:11 150 149-152 1376 166 164-168
1.13 10:16 1:08 9:07 151 147-154 1377 166 164-168
1.25 11:25 1:09 9:11 152 149-156 1396 166 164-168
1.38 12:36 1:11 +3 9:26 153 150-156 1442 165 162-168
1.50 13:40 1:05 8:39 156 154-159 1348 166 164-168
1.63 14:46 1:05 8:42 155 151-159 1349 166 162-168
1.75 16:01 1:15 10:00 157 154-158 1570 165 164-166
1.88 17:01 1:01 8:04 158 156-161 1275 165 164-166
2.00 18:08 1:07 8:55 167 156-177 1488 164 162-166
2.13 19:20 1:12 9:39 173 170-177 1670 166 164-166
2.25 20:23 1:02 8:17 168 166-170 1392 166 166-168
2.38 21:31 1:09 9:09 167 160-171 1528 166 164-166
2.50 22:38 1:07 8:55 157 155-160 1401 165 164-166
2.63 29:16 6:38 +5:30 53:03 150 118-161 7956 162 108-168
2.75 30:30 1:14 9:49 161 156-163 1580 167 164-170
2.88 31:36 1:06 8:50 159 156-162 1404 168 166-174
3.00 32:44 1:08 9:05 164 158-167 1490 166 164-166
3.13 33:54 1:10 9:23 164 161-167 1540 165 160-166
3.25 35:06 1:12 9:35 163 160-165 1562 165 162-168
3.38 36:12 1:05 8:43 156 152-163 1359 166 166-168
3.50 37:18 1:06 8:50 154 152-155 1360 166 164-168
3.63 44:49 7:32 +6:36 1:00:13 146 121-156 8792 169 122-178
3.75 45:55 1:05 8:41 153 151-156 1330 171 170-176
3.88 46:54 1:00 7:57 158 154-159 1256 171 170-172
4.00 47:48 54 7:09 158 156-160 1129 172 170-172
4.13 48:47 1:00 7:57 159 155-164 1264 171 168-172
4.25 49:40 53 7:04 165 161-167 1165 171 170-172
4.38 50:38 58 7:44 165 163-167 1276 173 170-174
4.50 51:35 57 7:34 164 162-169 1242 171 170-172
4.63 53:56 2:21 18:46 164 152-171 3076 154 82-172
4.75 55:42 1:46 14:06 147 133-161 2074 170 118-176
4.88 56:44 1:02 8:18 159 155-162 1319 171 170-172
5.00 57:41 57 7:35 159 157-160 1205 172 170-174
5.13 58:35 55 7:17 161 159-163 1173 173 172-174
5.25 59:29 53 7:06 160 156-162 1137 172 164-174
5.38 1:00:26 57 7:37 162 159-163 1235 172 170-174
5.50 1:01:23 57 7:39 169 160-177 1292 173 172-176
5.63 1:02:17 54 7:13 169 166-171 1221 172 170-174
5.75 1:05:39 3:22 26:54 154 128-168 4144 130 80-172
5.88 1:06:33 54 7:08 154 137-162 1099 173 168-176
6.00 1:07:32 59 7:54 160 159-162 1265 172 170-174
6.13 1:08:27 55 7:20 158 155-160 1158 172 170-174
6.25 1:09:21 54 7:13 160 157-162 1156 172 170-172
6.38 1:10:15 54 7:10 161 158-162 1153 172 170-174
6.50 1:11:12 57 7:36 160 158-161 1216 172 170-174
6.63 1:12:12 1:00 7:58 159 157-162 1268 171 170-172
6.75 1:13:05 54 7:10 159 157-161 1140 172 170-174
6.87 1:17:44 4:39 +17 37:09 128 106-161 4755 170 110-180
7.00 1:18:41 57 7:37 144 137-149 1097 172 168-178
7.12 1:19:41 1:00 7:58 152 150-154 1211 170 168-172
7.25 1:20:40 59 7:52 155 153-156 1219 170 168-172
7.37 1:21:40 1:00 7:59 157 155-159 1253 170 164-172
7.50 1:22:37 58 7:41 159 155-162 1222 169 164-172
7.62 1:23:40 1:02 8:17 159 157-162 1318 170 168-172
7.75 1:24:38 59 7:48 160 158-161 1249 169 166-172
7.87 1:25:36 58 7:45 159 157-161 1232 170 168-172
8.00 1:28:09 2:32 +1:27 20:20 149 130-158 3030 165 162-172
8.12 1:29:28 1:19 10:32 162 155-178 1705 165 164-166
8.25 1:30:44 1:17 10:12 172 169-176 1755 165 160-166
8.37 1:31:56 1:11 9:31 170 168-172 1619 165 162-166
8.50 1:33:05 1:09 9:15 170 167-174 1571 166 164-170
8.62 1:34:11 1:06 8:48 165 162-169 1452 165 164-168
8.75 1:35:21 1:10 9:21 167 162-172 1562 164 162-166
8.87 1:36:28 1:07 8:57 170 167-172 1522 166 164-166
9.00 1:38:40 2:11 +47 17:31 160 144-165 2804 164 160-166
9.12 1:39:53 1:13 9:42 160 158-164 1552 165 162-166
9.25 1:40:59 1:06 8:51 161 158-162 1426 165 164-166
9.37 1:42:17 1:18 10:21 156 152-162 1615 165 164-166
9.50 1:43:23 1:06 8:50 158 156-160 1397 165 162-166
9.62 1:44:36 1:13 9:46 152 148-156 1485 166 164-168
9.75 1:45:52 1:16 10:05 154 152-156 1552 165 164-166
9.87 1:47:09 1:17 10:14 157 153-160 1608 165 162-166
10.00 1:48:15 1:06 8:50 158 156-161 1396 164 160-166
10.13 1:49:24 1:09 9:13 160 156-164 1476 165 164-168
10.25 1:50:34 1:10 9:17 158 155-160 1467 165 160-166
10.38 1:51:47 1:14 9:48 159 156-164 1559 164 162-166
10.50 1:52:56 1:09 9:11 162 158-164 1487 163 160-166
10.53 1:53:17 21 11:55 160 159-162 1906 163 162-164

Heart

155/178max
  • Show Beats/Mile

Cadence

167 (180 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 85.9 167 10.5 1:35:30 10:22
Walk 2.4 96 0 2:59 1:37:59
Still 1.2 - - 1:32 -
Pause 10.5 - - 13:16 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:08 48.18% More
800m 3:38 7:18 55.72% More
1km 4:33 7:20 57.82% More
Mile 7:24 7:24 60.39% More
5k 27:58 9:00 54.41% More
5 miles 49:04 9:49 50.59% More
10k 1:01:31 9:54 50.42% More
10 miles 1:47:58 10:48 47.54% More

Predictions

Dist Time Per Mile WAVA
1M 8:07 8:07 55.04
5km 27:00 8:41 56.35
5M 44:43 8:57 55.50
10km 56:18 9:04 55.10
10M 1:33:14 9:19 55.04
Half 2:04:08 9:29 54.31
20M 3:14:24 9:43 54.96
Mara 4:18:49 9:53 55.04

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