Sun 7th Apr 2019 at 2:00pm by RFJ

Run > Intervals

  • Time
    36:32
  • Miles
    4.49
  • Min/mi
    8:08
  • Pacing
    81%
  • WAVA
    58.41
  • Stride(cm)
    112
  • Cals
    642
  • Cadence
    177
  • BPM
    155
  • %MHR
    90.8
  • B/mi
    1263
  • Asc(m)
    43
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.87m - 8:05(9:20/m) 141/153bpm 642cal
2) 0.1m - 40(6:37/m) 150/157bpm
3) 0.08m - 48(10:35/m) 142/154bpm
4) 0.22m - 1:23(6:19/m) 153/164bpm
5) 0.09m - 1:02(11:04/m) 150/165bpm
6) 0.3m - 1:56(6:33/m) 155/168bpm
7) 0.1m - 1:02(10:47/m) 155/167bpm
8) 0.39m - 2:36(6:38/m) 162/172bpm
9) 0.08m - 52(10:22/m) 165/175bpm
10) 0.39m - 2:35(6:36/m) 168/176bpm
11) 0.1m - 1:02(10:02/m) 163/172bpm
12) 0.29m - 1:55(6:33/m) 166/173bpm
13) 0.1m - 1:05(10:42/m) 162/168bpm
14) 0.2m - 1:19(6:30/m) 161/174bpm
15) 0.08m - 54(11:10/m) 167/174bpm
16) 0.11m - 39(6:00/m) 160/164bpm
17) 0.1m - 1:09(11:20/m) 152/165bpm
18) 0.89m - 7:30(8:28/m) 159/164bpm

Pryamids 150/300/450/600/600/450/300/150 m off 150 m rec
8:05 40 48 1:23 1:02 1:56 1:02 2:36 52 2:35 1:02 1:55 1:05 1:19 54 39 1:09 7:30

Pace

10% 22% 21% 14% 32% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 34 34 9:00 120 112-125 1080 170 60-178 1/0
0.13 1:08 34 9:09 119 115-122 1089 174 174-178 1/0
0.19 1:43 35 9:25 128 120-134 1206 174 174-178 1/0
0.25 2:20 37 9:49 139 134-146 1364 173 172-174 2/0
0.31 2:53 33 8:51 151 147-153 1337 172 172-172 1/0
0.38 3:28 34 9:11 147 146-148 1349 175 172-178 0/1
0.44 4:03 35 9:17 149 147-151 1382 174 174-174 0/0
0.50 4:36 33 8:50 147 146-150 1299 175 174-178 0/1
0.56 5:12 36 9:42 147 146-148 1425 175 174-178 1/0
0.63 5:47 35 9:13 149 149-151 1373 174 174-174 1/0
0.69 6:22 35 9:18 149 146-152 1386 174 174-176 0/1
0.75 6:57 35 9:25 143 139-146 1348 175 174-178 0/1
0.81 7:33 36 9:39 142 140-145 1369 175 170-178 0/1
0.88 8:07 34 9:02 147 145-150 1328 178 174-192 1/1
0.94 8:32 25 6:34 149 145-154 977 188 186-194 1/0
1.00 9:04 32 8:31 152 144-156 1296 172 160-186 0/2
1.06 9:38 34 9:07 135 125-141 1231 171 162-188 0/1
1.13 10:02 24 6:21 143 140-150 907 187 186-188 0/0
1.19 10:26 24 6:27 156 150-163 1005 187 186-188 0/0
1.25 10:48 23 6:00 163 163-164 979 185 182-188 1/0
1.31 11:30 42 11:04 154 140-165 1705 164 158-186 1/0
1.38 12:05 35 9:19 146 140-148 1360 173 162-188 0/1
1.44 12:28 23 6:06 147 138-153 897 187 186-188 0/2
1.50 12:51 24 6:21 150 147-153 953 187 184-188 0/0
1.56 13:16 25 6:36 155 148-164 1024 185 184-188 0/0
1.63 13:40 24 6:20 165 163-167 1046 184 184-184 0/0
1.69 14:15 35 9:23 161 147-168 1512 172 160-184 2/0
1.75 14:55 40 10:37 151 149-153 1603 167 160-188 1/0
1.81 15:19 24 6:30 150 148-153 976 186 186-188 0/3
1.88 15:43 24 6:21 153 143-163 972 186 186-188 0/0
1.94 16:08 25 6:38 165 163-166 1093 186 186-188 0/0
2.00 16:32 24 6:29 166 165-167 1076 186 186-188 0/0
2.06 16:59 26 7:01 169 167-171 1186 186 186-186 2/0
2.13 17:22 24 6:16 171 170-172 1073 186 186-188 1/0
2.19 17:59 37 9:49 170 164-175 1669 171 160-186 0/2
2.25 18:32 33 8:47 156 152-163 1371 176 166-188 0/0
2.31 18:56 24 6:21 158 153-162 1004 187 186-188 0/0
2.38 19:19 23 6:12 165 162-167 1024 186 186-188 0/0
2.44 19:45 26 6:53 173 167-176 1192 186 186-186 1/0
2.50 20:10 25 6:39 173 172-175 1151 186 186-186 1/0
2.56 20:37 27 7:19 172 171-174 1259 186 182-186 0/2
2.63 21:01 24 6:27 172 169-173 1110 182 160-184 0/1
2.69 21:43 41 10:59 164 158-168 1800 163 160-168 0/0
2.75 22:11 28 7:34 155 153-158 1173 180 168-188 0/0
2.81 22:35 24 6:21 160 154-167 1016 186 186-188 1/0
2.88 23:01 26 6:57 170 167-172 1180 186 182-188 1/0
2.94 23:27 27 7:06 173 172-173 1228 182 180-184 0/1
3.00 23:50 23 6:06 170 166-172 1037 183 180-184 0/2
3.06 24:29 38 10:16 165 162-168 1693 165 160-184 0/0
3.13 25:03 35 9:15 157 152-162 1453 173 164-196 0/0
3.19 25:26 22 5:54 153 149-157 903 187 186-190 0/0
3.25 25:52 26 7:01 161 153-170 1130 186 184-186 2/0
3.31 26:16 24 6:24 172 170-174 1100 184 182-184 1/0
3.38 27:00 44 11:41 169 163-174 1974 164 156-184 0/3
3.44 27:26 26 7:00 158 154-162 1107 181 168-188 0/0
3.50 27:48 22 5:58 162 160-164 968 186 182-186 0/0
3.56 28:28 39 10:27 154 142-165 1609 165 160-184 0/0
3.63 29:18 51 13:32 150 144-154 2030 167 162-172 2/0
3.69 29:52 34 9:01 149 148-151 1344 173 172-178 1/1
3.75 30:24 32 8:28 154 151-156 1305 177 174-178 1/0
3.81 30:58 34 9:06 159 156-160 1448 177 174-178 1/0
3.88 31:30 32 8:39 160 159-161 1384 179 174-184 1/0
3.94 32:00 30 8:00 162 161-164 1295 180 176-184 0/1
4.00 32:31 30 8:07 163 161-163 1322 179 174-182 0/1
4.06 33:00 29 7:44 161 161-162 1245 179 176-184 1/0
4.13 33:31 31 8:14 162 162-163 1333 179 174-182 0/0
4.19 34:04 33 8:50 162 161-163 1431 178 176-182 1/0
4.25 34:35 31 8:14 162 161-162 1334 179 174-180 0/1
4.31 35:04 29 7:48 161 159-162 1257 177 174-178 0/2
4.38 35:33 29 7:42 158 157-159 1218 178 174-178 0/1
4.44 36:02 29 7:44 157 157-159 1214 178 174-184 0/2
4.49 36:27 25 8:02 159 159-159 1277 178 176-178 0/1

Heart

155/176max
  • Show Beats/Mile

Elevation

Asc 43m, Range 7m, Flat prediction 36:32
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

177 (196 max) Stride Length: 112cm Run: 99.9% Walk: 0.1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:35 6:21 52.36% More
800m 3:34 7:10 54.45% More
1km 4:21 7:00 58.11% More
Mile 7:14 7:14 59.34% More
5k 24:09 7:46 60.50% More

Predictions

Dist Time Per Mile WAVA
1M 7:26 7:26 57.75
5km 24:44 7:58 59.07
5M 40:57 8:11 58.10
10km 51:33 8:18 57.63
10M 1:25:22 8:32 57.53
Half 1:53:40 8:41 56.73
20M 2:58:00 8:54 57.40
Mara 3:56:59 9:03 57.49
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