Tue 19th Mar 2019 at 7:00pm by Malcolm Down

Run > Intervals
  • Time
    45:08
  • Miles
    5.41
  • Min/mi
    8:21
  • Pacing
    3%
  • WAVA
    50.75
  • Stride(cm)
    123
  • Cals
    474
  • Cadence
    157
  • BPM
    134
  • %MHR
    85.9
  • B/mi
    1118
  • Asc(m)
    118
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Split Summary
6 x 1200m 65s rest

1) 1km - 3:52(3:52/km)

1) 0.16km - 38(3:54/km)

Total 4:30
2) 1km - 3:46(3:46/km)

2) 0.17km - 40(4:02/km)

Total 4:26
3) 1km - 3:47(3:47/km)

3) 0.15km - 37(4:02/km)

Total 4:24
4) 1km - 3:48(3:48/km)

4) 0.16km - 36(3:39/km)

Total 4:24
5) 1km - 3:48(3:48/km)

5) 0.17km - 40(4:02/km)

Total 4:28
6) 1km - 3:51(3:51/km)

6) 0.17km - 35(3:32/km)

Total 4:26
Total 26.63

Dec 2018
1) 0.62m - 3:45(6:02/m)

0.11 - 45 6.13
Total 4:30
2) 0.62m - 3:45(6:02/m)

0.11M - 45 6.13
Total 4:30
5) 0.62m - 3:50(6:10/m)

6) 0.11m - 44(6:54/m)

Total 4:34
8) 0.62m - 3:43(5:58/m)

9) 0.12m - 46(6:34/m)

Total 4:29
11) 0.62m - 3:46(6:03/m)

12) 0.12m - 44(6:21/m)

Total 4:30
14) 0.62m - 3:46(6:03/m)

15) 0.12m - 45(6:13/m)

Total 4:31
TOAL 27.1
NOV 2017
1) 0.62m - 3:42(5:57/m)

1) 0.12m - 46(6:38/m)

Total 4:28
2) 0.62m - 3:43(5:59/m)

2) 0.11m - 43(6:40/m)

Total 4:26
3) 0.62m - 3:42(5:58/m)

3) 0.11m - 43(6:31/m)

Total 4:25
4) 0.62m - 3:34(5:45/m)

4) 0.12m - 44(6:12/m)

Total 4:18
5) 0.62m - 3:46(6:04/m)

5) 0.11m - 43(6:25/m) 1
Total 4:29
6:41 3:52 38 1:13 3:46 40 1:03 3:47 37 1:07 3:48 36 1:06 3:48 40 1:00 3:51 35 6:14 6

Pace

17% 5% 11% 22% 37% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 1:30 1:30 24:01 124 99-151 2978 135 120-248 1/0
0.13 2:40 1:10 18:44 103 83-123 1930 133 120-158 0/1
0.19 3:22 42 11:12 110 85-132 1232 159 158-162 1/1
0.25 6:40 3:18 52:45 92 76-114 4853 137 86-172 2/1
0.31 7:13 32 8:40 102 82-123 884 168 164-170 0/1
0.38 7:35 22 5:58 124 114-136 740 166 164-168 0/3
0.44 7:57 22 5:59 126 118-136 753 164 164-168 0/2
0.50 8:19 22 5:50 135 133-138 787 166 164-168 0/2
0.56 8:42 22 5:57 138 133-146 822 169 166-170 0/2
0.63 9:04 23 6:00 149 146-153 894 167 166-170 0/2
0.69 9:26 22 5:55 151 150-152 893 166 164-166 0/1
0.75 9:51 25 6:41 147 145-149 981 165 164-166 2/1
0.81 10:15 24 6:19 146 145-147 921 167 164-170 5/0
0.88 10:39 24 6:28 145 143-148 937 165 164-166 3/0
0.94 11:02 23 6:13 142 140-143 883 165 164-166 1/1
1.00 12:26 1:23 22:14 129 109-143 2868 114 86-164 1/1
1.06 12:51 25 6:38 116 102-133 769 167 166-168 1/1
1.13 13:13 22 5:53 137 132-141 807 167 166-168 0/3
1.19 13:34 21 5:41 139 135-143 790 165 164-166 0/2
1.25 13:56 22 5:46 142 140-144 819 166 164-172 0/2
1.31 14:18 22 5:52 138 136-140 809 167 166-172 0/1
1.38 14:40 22 5:51 139 137-141 812 166 164-170 0/1
1.44 15:01 22 5:50 140 137-142 816 165 164-166 0/2
1.50 15:25 23 6:10 137 137-138 846 165 164-166 1/1
1.56 15:49 25 6:35 140 138-143 922 168 166-170 4/0
1.63 16:14 24 6:32 143 141-145 933 167 166-168 6/0
1.69 16:37 23 6:12 140 132-145 867 166 164-168 1/0
1.75 17:35 58 15:34 131 126-135 2040 128 98-164 1/1
1.81 18:13 37 9:58 116 108-123 1156 158 100-172 2/0
1.88 18:36 23 6:07 123 104-139 753 166 164-168 0/2
1.94 18:58 22 5:48 142 136-146 824 166 164-166 1/3
2.00 19:19 22 5:45 138 136-144 793 165 164-166 0/1
2.06 19:42 23 6:11 138 137-139 854 166 164-168 0/1
2.13 20:05 22 5:55 139 137-140 823 165 164-168 0/2
2.19 20:27 22 5:56 138 137-139 818 165 164-166 0/2
2.25 20:50 23 6:13 137 135-138 851 165 164-166 1/2
2.31 21:14 24 6:27 137 136-138 884 168 166-170 5/0
2.38 21:39 25 6:33 138 136-139 903 168 166-170 5/0
2.44 22:03 24 6:26 135 134-136 869 166 166-166 2/1
2.50 22:53 50 13:23 136 135-138 1821 140 102-166 1/1
2.56 23:43 50 13:13 122 110-132 1612 157 120-170 1/1
2.63 24:06 23 6:15 139 129-150 870 167 164-170 0/1
2.69 24:29 23 6:01 144 135-150 865 165 164-166 0/3
2.75 24:50 21 5:36 149 145-153 835 164 164-166 0/2
2.81 25:12 22 5:55 152 149-154 900 165 164-166 0/2
2.88 25:34 22 5:55 146 145-147 865 166 164-166 0/2
2.94 25:57 23 6:02 145 144-145 876 165 164-166 0/2
3.00 26:20 23 6:09 142 139-143 872 165 164-166 1/1
3.06 26:43 24 6:19 138 137-140 872 166 164-168 3/0
3.13 27:10 26 6:58 139 137-141 969 165 164-166 5/0
3.19 27:32 23 6:04 139 137-141 843 166 166-168 2/1
3.25 28:10 38 10:01 142 140-145 1422 146 100-164 1/1
3.31 29:08 58 15:33 139 121-163 2162 130 94-170 2/1
3.38 29:33 25 6:39 143 134-149 950 166 166-168 0/1
3.44 29:55 22 5:47 154 146-165 892 165 164-166 0/3
3.50 30:15 21 5:28 158 153-166 864 165 164-166 0/1
3.56 30:37 22 5:46 155 153-158 894 166 164-170 0/2
3.63 30:59 22 5:53 159 157-160 936 165 162-168 0/1
3.69 31:22 22 6:00 157 156-158 941 164 164-166 0/2
3.75 31:46 24 6:26 155 152-157 998 164 162-164 0/1
3.81 32:09 23 6:13 156 153-158 969 166 164-170 3/1
3.88 32:35 26 6:50 160 160-161 1093 164 164-164 5/0
3.94 33:00 25 6:39 157 156-158 1045 163 160-166 3/0
4.00 33:33 33 8:54 155 155-156 1379 151 100-166 1/0
4.06 34:35 1:02 16:31 149 140-160 2461 121 94-170 1/1
4.13 34:58 23 6:15 146 138-156 913 169 166-172 2/0
4.19 35:20 21 5:43 161 154-168 921 167 166-168 0/3
4.25 35:41 21 5:41 161 157-169 914 166 164-168 0/2
4.31 36:03 22 5:54 157 155-160 926 166 166-166 0/3
4.38 36:25 22 5:55 160 158-161 946 166 164-166 0/1
4.44 36:48 22 5:58 156 154-157 932 165 164-166 0/2
4.50 37:11 23 6:14 157 155-158 980 164 162-164 0/1
4.56 37:36 25 6:39 162 161-164 1077 165 162-168 2/1
4.62 38:03 26 7:01 160 159-162 1124 164 162-166 4/0
4.69 38:26 24 6:19 163 161-164 1031 167 166-168 3/0
4.75 38:47 21 5:38 163 162-164 917 165 164-166 1/0
4.81 40:36 1:48 28:54 151 135-166 4363 121 120-124 1/1
4.87 43:00 2:25 38:36 124 114-136 4787 120 120-120 1/1
4.94 43:48 47 12:39 111 109-112 1403 - 2/0
5.00 44:01 13 3:31 107 106-108 375 120 120-120 0/3
5.06 44:10 9 2:25 103 102-105 250 - 1/1
5.12 44:21 11 2:52 100 99-101 287 - 2/0
5.19 44:29 8 2:15 98 98-99 221 - 1/0
5.25 44:40 10 2:44 98 98-99 267 - 0/2
5.31 44:54 14 3:48 94 91-97 358 - 1/0
5.38 45:03 9 2:20 91 90-91 212 - 0/2
5.42 45:08 5 2:06 90 90-91 188 - 0/3

Heart

134/169max
  • Show Beats/Mile

Elevation

Asc 118m, Range 15m, Flat prediction 48:32
Elevation Graph
Biggest Climbs (m) Min/mi
14 1.8% 6:11
14 4.2% 14:46
14 2.3% 5:56
13 2.3% 6:25
13 1.7% 6:01
13 4.4% 10:34
See your biggest climbs

Cadence

157 (248 max) Stride Length: 123cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 76.9 165 5.1 34:42 6:49
Walk 21.2 114 0.3 9:33 28:50
Still 1.9 - - 52 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 37 2:28 119.89% More
800m 1:34 3:09 110.82% More
1km 3:44 6:01 60.15% More
Mile 6:50 6:50 55.33% More
5k 22:21 7:12 57.51% More
5 miles 37:15 7:27 56.58% More

Predictions

Dist Time Per Mile WAVA
1M 7:32 7:32 50.24
5km 25:04 8:04 51.28
5M 41:31 8:18 50.78
10km 52:16 8:25 50.61
10M 1:26:33 8:39 50.58
Half 1:55:15 8:48 49.95
20M 3:00:28 9:01 50.55
Mara 4:00:16 9:10 50.63
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