Wed 24th Apr 2019 at 6:00pm by slowblonde

Run > Intervals
  • Time
    36:45
  • Miles
    3.54
  • Min/mi
    10:23
  • Pacing
    0%
  • WAVA
    47.37
  • Stride(cm)
    88
  • Cals
    325
  • Cadence
    176
  • BPM
    145
  • %MHR
    80.5
  • B/mi
    1505
  • Surface
    Road

Notes & Comments

OR Pyramid Negative Splits

Split Summary
===
1) 1m - 10:24(10:24/m) 115/123bpm 64cal 5.77/7.06mph
2) 1m - 10:31(10:31/m) 152/181bpm 101cal 5.71/7.01mph
3) 1m - 10:31(10:31/m) 160/193bpm 106cal 5.7/7.01mph
4) 0.54m - 5:19(9:45/m) 165/189bpm 54cal 6.15/7.81mph
10:24 10:31 10:31 5:19

Pace

12% 9% 16% 21% 11% 32%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 44 44 11:38 90 49-120 1047 172 170-176
0.13 1:25 41 10:58 113 109-115 1239 172 172-174
0.19 2:09 44 11:45 114 114-115 1339 171 168-174
0.25 2:57 48 12:52 115 114-115 1480 171 170-172
0.31 3:39 42 11:13 115 114-116 1290 172 172-172
0.38 4:22 42 11:19 116 115-117 1314 173 172-174
0.44 5:05 43 11:30 114 113-116 1311 172 172-172
0.50 5:47 42 11:16 116 115-117 1308 172 172-172
0.56 6:24 37 9:53 116 115-118 1146 178 172-182
0.63 6:59 35 9:16 117 116-117 1083 182 180-184
0.69 7:33 34 9:02 120 118-120 1084 181 178-182
0.75 8:08 35 9:25 119 118-119 1121 181 180-184
0.81 8:44 36 9:29 120 118-121 1138 184 180-186
0.88 9:17 33 8:49 120 119-122 1059 185 184-186
0.94 9:49 32 8:32 120 119-122 1023 184 182-188
1.00 10:25 36 9:40 122 121-123 1180 184 182-186
1.06 14:54 4:29 +3:50 1:11:41 119 91-148 8529 164 118-186
1.13 15:36 43 11:25 150 143-156 1712 173 172-174
1.19 16:18 42 11:08 153 151-155 1704 174 172-176
1.25 17:06 48 12:50 151 149-153 1938 171 170-172
1.31 17:50 44 11:45 151 150-152 1774 173 172-174
1.38 18:32 42 11:06 153 152-154 1698 172 170-174
1.44 19:17 45 12:07 170 154-181 2059 170 168-172
1.50 19:55 38 10:07 167 161-172 1689 179 172-188
1.56 20:29 33 8:52 162 161-162 1436 184 182-186
1.63 21:03 35 9:15 161 160-162 1489 186 184-188
1.69 21:37 34 8:59 162 161-162 1455 185 182-188
1.75 22:09 32 8:32 160 158-163 1365 184 180-186
1.81 22:42 33 8:53 148 135-166 1314 184 182-188
1.88 23:19 37 9:52 149 142-153 1470 180 170-186
1.94 27:55 4:36 +4:36 1:13:39 132 95-155 9722 170 118-176
2.00 29:20 1:25 22:35 160 157-165 3613 173 170-174
2.06 30:08 48 12:46 158 158-159 2018 171 170-172
2.13 30:55 47 12:34 157 156-158 1973 171 170-172
2.19 31:38 43 11:31 159 157-159 1831 172 170-174
2.25 32:18 39 10:29 160 159-161 1676 179 170-184
2.31 32:56 39 10:16 159 157-161 1633 182 178-184
2.38 33:29 33 8:47 159 156-160 1395 185 182-188
2.44 34:01 32 8:25 161 159-162 1356 184 182-186
2.50 34:36 36 9:32 160 159-163 1526 185 184-188
2.56 39:52 5:16 +4:47 1:24:14 134 105-160 11288 172 118-186
2.63 40:44 51 13:43 159 146-169 2181 173 170-176
2.69 41:27 43 11:34 164 157-175 1896 173 172-174
2.75 42:14 47 12:26 168 165-171 2089 171 170-172
2.81 43:03 49 13:01 169 162-175 2200 178 170-184
2.88 43:34 32 8:25 166 162-172 1398 185 184-186
2.94 44:07 33 8:43 159 149-166 1387 183 182-186
3.00 44:39 32 8:29 166 134-193 1409 187 184-188
3.06 48:49 4:11 +3:38 1:06:49 145 108-188 9689 171 118-188
3.13 49:38 48 12:55 172 167-177 2222 176 174-180
3.19 50:19 42 11:06 169 167-170 1877 173 172-174
3.25 50:53 34 9:06 173 169-178 1574 185 174-190
3.31 51:24 31 8:15 170 168-174 1404 189 188-190
3.38 53:54 2:30 +2:10 39:56 158 119-173 6310 175 118-186
3.44 54:50 55 14:48 159 127-175 2353 176 174-178
3.50 55:26 36 9:36 163 154-175 1566 182 178-192
3.54 55:47 21 7:59 169 167-170 1349 193 192-196

Heart

145/193max
  • Show Beats/Mile

Cadence

176 (196 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 66.0 177 3.5 35:31 11:08
Walk 27.6 118 0 16:26 27:35:33
Pause 6.4 - - 3:50 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:11 8:46 40.59% More
800m 4:31 9:05 43.37% More
1km 5:55 9:31 43.17% More
Mile 10:16 10:16 42.46% More
5k 48:46 15:42 31.22% More

Predictions

Dist Time Per Mile WAVA
1M 9:45 9:45 44.69
5km 32:03 10:19 47.50
5M 52:49 10:34 47.00
10km 1:06:21 10:41 46.83
10M 1:49:21 10:56 46.69
Half 2:25:11 11:05 45.86
20M 3:46:24 11:19 46.14
Mara 5:00:37 11:28 45.93
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