Wed 20th Mar 2019 at 6:00pm by MAD Superman

Run > Intervals
  • Time
    1:03:33
  • Miles
    8.30
  • Min/mi
    7:39
  • Pacing
    35%
  • WAVA
    57.76
  • Stride(cm)
    128
  • Cals
    1014
  • Cadence
    164
  • BPM
    173
  • %MHR
    101.4
  • B/mi
    1327
  • Surface
    Road

Notes & Comments

club intervals middlebeck miles. 4x0.91m in 5:14 5:12 5:10 5:08 with 2-3mins rec. Pleased with session. Well clear of Nashy Newts and Wayne. Just behind leigh

Split Summary
===
1) 1m - 7:52(7:52/m) 160/175bpm 117cal 7.62/8.41mph
2) 1m - 8:05(8:05/m) 167/174bpm 126cal 7.43/7.91mph
3) 0.5m - 4:14(8:26/m) 170/182bpm 66cal 7.11/7.64mph
4) 0.91m - 5:14(5:46/m) 173/194bpm 82cal 10.42/11.21mph
5) 0.19m - 2:39(13:58/m) 172/193bpm 42cal 4.3/10.98mph
6) 0.91m - 5:12(5:45/m) 184/190bpm 90cal 10.44/11.33mph
7) 0.19m - 2:54(15:12/m) 171/188bpm 44cal 3.95/10.65mph
8) 0.9m - 5:10(5:42/m) 183/186bpm 88cal 10.51/11.12mph
9) 0.2m - 3:01(15:25/m) 168/187bpm 43cal 3.89/10.96mph
10) 0.9m - 5:08(5:44/m) 181/187bpm 87cal 10.48/11.33mph
11) 1m - 8:48(8:48/m) 180/191bpm 146cal 6.82/11.12mph
12) 0.61m - 5:16(8:41/m) 174/179bpm 83cal 6.91/7.2mph
7:52 8:05 4:14 5:14 2:39 5:12 2:54 5:10 3:01 5:08 8:48 5:16

Pace

12% 17% 27% 2% 32% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:05 1:05 8:38 142 102-163 1226 167 116-172 0/0
0.25 2:08 1:03 8:25 153 145-158 1287 173 170-176 0/0
0.38 3:06 59 7:49 167 161-174 1305 169 166-172 0/0
0.50 4:05 58 7:46 165 162-167 1282 170 166-174 0/0
0.63 5:02 57 7:38 165 163-167 1260 168 166-172 0/0
0.75 5:57 55 7:17 161 157-164 1172 168 166-170 0/0
0.88 6:55 58 7:44 164 160-167 1268 166 164-168 0/0
1.00 7:52 57 7:38 168 166-170 1283 166 160-170 0/0
1.13 8:53 1:01 8:12 164 163-167 1344 168 164-172 0/0
1.25 9:51 58 7:44 166 164-169 1285 167 166-168 0/0
1.38 10:50 58 7:47 168 164-170 1307 166 164-166 0/0
1.50 12:06 1:16 +20 10:08 167 162-172 1692 162 116-170 0/0
1.63 13:12 1:06 8:49 165 162-167 1455 169 166-170 0/0
1.75 14:15 1:03 8:25 167 165-169 1406 167 166-168 0/0
1.88 15:15 1:01 8:04 168 165-172 1356 166 164-166 0/0
2.00 16:16 1:00 8:04 172 171-173 1387 164 162-168 0/0
2.13 17:15 59 7:52 173 170-176 1361 164 160-168 0/0
2.25 18:26 1:11 9:31 170 166-173 1617 167 166-170 0/0
2.38 19:29 1:03 8:20 173 164-182 1442 167 164-168 0/0
2.50 20:28 1:00 7:57 169 165-175 1343 165 162-168 0/0
2.63 23:38 3:10 +2:32 25:18 155 122-176 3921 171 164-180 0/0
2.75 24:32 54 7:08 169 162-174 1206 168 166-170 0/0
2.88 25:17 45 6:01 178 170-182 1071 170 166-178 0/0
3.00 25:59 43 5:41 176 174-178 1000 169 166-170 0/0
3.13 26:40 41 5:27 178 177-180 971 170 168-174 0/0
3.25 27:21 41 5:28 177 175-179 966 173 164-178 0/0
3.38 28:03 42 5:33 175 172-178 972 173 172-178 0/0
3.50 29:49 1:46 14:08 175 143-193 2474 135 86-174 0/0
3.63 31:03 1:14 9:51 176 147-193 1734 162 156-172 0/0
3.75 31:48 45 5:57 186 180-189 1107 170 166-174 0/0
3.88 32:32 45 5:58 185 183-187 1104 169 166-174 0/0
4.00 33:17 45 5:58 185 183-188 1105 168 166-170 0/0
4.13 34:00 42 5:39 181 179-183 1023 168 166-170 0/0
4.25 34:40 41 5:25 184 180-187 997 170 166-172 0/0
4.38 35:21 41 5:25 186 181-189 1008 172 170-174 0/0
4.50 36:05 44 5:52 183 179-186 1075 173 168-178 0/0
4.63 38:15 2:10 17:19 167 149-184 2891 124 80-172 0/0
4.75 39:19 1:04 8:36 182 173-187 1564 164 160-178 0/0
4.88 40:03 44 5:54 183 182-184 1081 171 166-178 0/0
5.00 40:46 43 5:42 182 181-183 1037 170 168-172 0/0
5.13 41:31 45 5:58 184 180-186 1098 168 168-172 0/0
5.25 42:13 42 5:35 184 182-186 1028 169 168-172 0/0
5.38 42:54 41 5:26 182 179-185 989 170 166-170 0/0
5.50 43:35 41 5:27 180 177-184 981 170 168-172 0/0
5.63 44:40 1:05 8:42 181 175-183 1576 158 86-176 0/0
5.75 46:42 2:03 16:21 162 148-178 2649 123 82-162 0/0
5.88 47:39 56 7:29 182 179-187 1363 167 160-178 0/0
6.00 48:23 45 5:57 183 178-187 1088 169 166-172 0/0
6.13 49:08 45 5:57 183 180-186 1090 170 168-174 0/0
6.25 49:52 44 5:52 181 178-185 1062 172 168-176 0/0
6.38 50:34 42 5:33 183 177-186 1017 169 166-172 0/0
6.50 51:15 41 5:28 182 177-186 994 174 170-178 0/0
6.63 51:56 42 5:35 178 174-181 995 171 168-176 0/0
6.75 55:18 3:21 +2:36 26:49 165 131-182 4425 168 160-176 0/0
6.87 56:34 1:17 10:15 182 172-189 1865 166 166-166 0/0
7.00 57:41 1:07 8:53 186 183-190 1652 167 162-170 0/0
7.12 58:51 1:10 9:17 179 174-187 1661 166 166-168 0/0
7.25 1:00:00 1:09 9:15 178 176-181 1645 164 162-168 0/0
7.37 1:01:03 1:03 8:21 183 180-185 1530 166 162-168 0/0
7.50 1:02:04 1:02 8:13 187 185-189 1536 166 166-168 0/0
7.62 1:03:08 1:04 8:32 187 180-191 1594 167 166-170 0/0
7.75 1:04:14 1:06 8:46 168 160-174 1473 168 166-170 0/0
7.87 1:05:22 1:08 9:03 175 171-177 1583 167 164-172 0/0
8.00 1:06:23 1:01 8:10 176 173-179 1436 165 162-166 0/0
8.12 1:07:39 1:16 +11 10:06 172 168-174 1737 167 166-170 0/0
8.25 1:08:48 1:09 9:12 174 171-177 1602 166 164-168 0/0
8.30 1:09:12 24 8:14 177 177-178 1457 168 166-170 0/0

Heart

173/193max
  • Show Beats/Mile

Elevation

Asc 0m, Range 0m, Flat prediction 1:03:33
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

164 (180 max) Stride Length: 128cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.1 167 8.1 58:51 7:54
Walk 7.0 94 0.2 5:13 25:47
Pause 6.9 - - 5:08 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:20 5:21 56.98% More
800m 2:44 5:30 63.54% More
1km 3:29 5:37 65.33% More
Mile 6:11 6:11 63.42% More
5k 21:13 6:50 62.85% More
5 miles 38:32 7:42 56.17% More
10k 48:25 7:47 55.84% More

Predictions

Dist Time Per Mile WAVA
1M 6:19 6:19 62.12
5km 21:46 7:00 61.27
5M 36:34 7:19 59.19
10km 46:21 7:28 58.32
10M 1:17:52 7:47 57.33
Half 1:44:32 7:59 56.05
20M 2:45:50 8:18 55.98
Mara 3:42:37 8:30 55.61
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