Thu 28th Mar 2019 at 12:00pm by Badger

Run > Intervals
  • Time
    30:42
  • Miles
    3.50
  • Min/mi
    8:46
  • Pacing
    75%
  • WAVA
    55.59
  • Stride(cm)
    105
  • Cals
    355
  • Cadence
    174
  • BPM
    157
  • %MHR
    78.6
  • B/mi
    1373
  • Asc(m)
    21
  • Surface
    Road

Notes & Comments

Wu/4x800m/90s/cd. Averaged 7:11 vs 7:06 last time, is fine.

Split Summary
===
1) 0.54m - 5:14(9:46/m) 127/145bpm 40cal 6.14/7.41mph
2) 0.5m - 3:42(7:23/m) 155/171bpm 45cal 8.12/8.91mph
3) 0.11m - 1:30(13:13/m) 150/172bpm 17cal 4.54/8.43mph
4) 0.5m - 3:31(7:03/m) 169/179bpm 47cal 8.52/9mph
5) 0.11m - 1:30(13:14/m) 159/179bpm 18cal 4.53/8.7mph
6) 0.5m - 3:36(7:12/m) 172/181bpm 48cal 8.34/9.18mph
7) 0.1m - 1:30(15:14/m) 159/181bpm 18cal 3.94/8.62mph
8) 0.5m - 3:33(7:06/m) 174/183bpm 48cal 8.45/8.66mph
9) 0.1m - 1:30(15:03/m) 163/181bpm 18cal 3.99/8.72mph
10) 0.54m - 5:06(9:26/m) 154/164bpm 56cal 6.36/7.01mph
5:14 3:42 1:30 3:31 1:30 3:36 1:30 3:33 1:30 5:06

Pace

14% 7% 17% 11% 20% 32%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 37 37 9:46 94 65-120 919 174 168-178 0/1
0.13 1:17 40 10:46 125 119-131 1345 175 172-180 1/0
0.19 1:52 35 9:14 134 129-136 1237 174 172-176 0/1
0.25 2:26 34 9:02 134 129-139 1212 174 172-176 0/1
0.31 3:02 37 9:44 127 125-130 1237 174 170-176 0/0
0.38 3:43 41 10:50 135 127-145 1462 175 174-176 0/0
0.44 4:18 36 9:31 138 135-144 1312 172 170-174 0/2
0.50 4:52 34 9:05 133 127-142 1208 172 170-174 0/0
0.56 5:23 31 8:08 124 121-128 1009 177 170-196 0/0
0.63 5:50 27 7:18 135 124-147 985 189 186-192 0/1
0.69 6:20 29 7:49 150 147-152 1173 188 186-190 1/0
0.75 6:51 31 8:19 156 152-158 1297 188 186-190 0/0
0.81 7:19 29 7:40 158 156-160 1211 190 188-192 1/0
0.88 7:47 28 7:22 160 158-163 1180 191 190-192 0/2
0.94 8:13 26 6:55 164 162-167 1133 192 190-192 0/0
1.00 8:39 26 7:00 167 164-168 1168 192 190-196 1/0
1.06 9:19 39 10:31 169 164-172 1777 162 122-192 0/1
1.13 10:10 51 13:38 146 131-164 1990 138 122-168 0/0
1.19 10:40 30 7:56 143 134-154 1134 180 162-192 0/0
1.25 11:07 27 7:14 160 156-165 1158 192 190-194 1/0
1.31 11:33 26 6:59 168 166-170 1172 190 188-192 0/1
1.38 12:01 28 7:30 171 169-172 1282 189 188-190 0/0
1.44 12:28 27 7:11 171 170-173 1227 190 188-192 2/0
1.50 12:53 25 6:46 172 170-173 1164 191 190-192 0/1
1.56 13:19 26 6:54 175 173-177 1207 191 190-192 0/0
1.63 13:46 27 7:08 177 174-178 1261 189 188-192 0/1
1.69 14:33 47 12:27 176 170-179 2192 145 116-194 1/0
1.75 15:19 47 12:27 148 137-169 1841 135 118-176 0/1
1.81 15:46 27 7:11 148 141-158 1063 189 176-198 1/0
1.88 16:14 28 7:29 166 159-172 1242 192 190-194 0/0
1.94 16:44 29 7:50 173 172-175 1356 191 188-194 1/0
2.00 17:11 27 7:19 175 173-176 1280 191 188-194 0/2
2.06 17:38 27 7:11 178 173-180 1280 191 190-192 0/0
2.13 18:03 25 6:46 176 175-178 1190 192 190-194 1/0
2.19 18:30 27 7:06 177 176-179 1256 190 188-194 0/1
2.25 18:56 26 7:00 179 177-181 1252 190 188-194 0/0
2.31 20:01 1:04 17:11 169 147-181 2903 127 96-188 0/0
2.38 20:37 37 9:49 142 140-149 1395 154 96-190 0/0
2.44 21:05 27 7:14 156 148-164 1127 191 188-192 0/0
2.50 21:31 27 7:11 169 165-174 1213 190 190-192 1/0
2.56 21:59 28 7:26 175 173-178 1302 190 188-192 0/0
2.63 22:27 27 7:19 179 176-182 1309 192 190-194 0/0
2.69 22:53 26 7:02 179 178-181 1258 191 190-192 1/0
2.75 23:19 26 6:48 181 180-182 1231 191 190-192 0/1
2.81 23:45 26 6:54 181 180-182 1249 190 188-192 0/0
2.88 24:15 30 8:02 181 179-183 1453 186 132-196 0/1
2.94 25:19 1:04 17:09 165 144-179 2831 123 118-132 0/0
3.00 25:59 40 10:36 143 139-147 1517 165 126-178 0/0
3.06 26:37 38 10:14 158 148-164 1618 174 172-176 0/0
3.13 27:11 34 8:58 159 158-161 1426 174 170-176 1/0
3.19 27:46 35 9:20 155 151-161 1446 170 166-172 0/0
3.25 28:13 27 7:10 149 147-151 1067 170 168-172 1/0
3.31 28:52 40 10:37 150 147-154 1593 170 168-172 1/0
3.38 29:33 40 10:44 157 152-161 1685 170 164-174 1/0
3.44 30:06 33 8:45 155 153-158 1357 172 170-174 0/1
3.50 30:40 35 9:13 154 153-157 1420 173 172-174 2/0

Heart

157/183max
  • Show Beats/Mile

Elevation

Asc 21m, Range 7m, Flat prediction 30:42
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

174 (198 max) Stride Length: 105cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.4 182 3.3 26:31 8:07
Walk 13.6 120 0.2 4:10 17:39

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:53 49.50% More
800m 3:30 7:02 57.32% More
1km 4:49 7:44 54.29% More
Mile 7:49 7:49 56.72% More
5k 26:44 8:36 56.43% More

Predictions

Dist Time Per Mile WAVA
1M 7:08 7:08 62.13
5km 26:43 8:36 56.48
5M 46:31 9:18 52.89
10km 59:55 9:39 51.32
10M 1:44:18 10:26 48.76
Half 2:22:51 10:54 46.77
20M 3:53:52 11:42 45.27
Mara 5:20:19 12:14 44.07

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