Thu 16th May 2019 at 7:00pm by snogard

Run > Intervals
  • Good
  • Time
    45:01
  • Miles
    4.32
  • Min/mi
    10:25
  • Pacing
    53%
  • WAVA
    57.75
  • Stride(cm)
    96
  • Cals
    355
  • Cadence
    161
  • BPM
    139
  • %MHR
    73.5
  • B/mi
    1447
  • Asc(m)
    51
  • Surface
    Road

Notes & Comments

2 comments
3 x 1.6k 4min walking rest

Made a bit of a mess of the timing between the warm-up and the 1st effort

Split Summary
===
1) 1m - 9:02(9:02/m) 132/150bpm 78cal 6.65/8.1mph
2) 0.65m - 5:23(8:16/m) 152/155bpm 56cal 7.26/7.6mph
3) 0.23m - 4:00(17:35/m) 116/152bpm 18cal 3.41/7.12mph
4) 0.99m - 8:14(8:18/m) 151/159bpm 84cal 7.22/7.56mph
5) 0.22m - 3:55(17:36/m) 120/157bpm 18cal 3.41/7.12mph
6) 0.99m - 8:30(8:34/m) 150/158bpm 83cal 7/7.49mph
7) 0.22m - 4:10(18:41/m) 119/158bpm 16cal 3.21/7.18mph
8) 0.01m - 1:47(4:45:10/m) 97/101bpm 2cal 0.21/0.21mph
9:02 5:23 4:00 8:14 3:55 8:30 4:10 1:47
Autumnleaves
Speedy!
Chell
😀 wonderful

Pace

18% 1% 3% 78%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 40 40 10:38 94 78-108 1000 155 114-166 0/0
0.13 1:16 36 9:37 121 111-131 1164 164 160-166 1/0
0.19 1:52 36 9:38 131 130-131 1261 164 162-166 1/1
0.25 2:27 35 9:24 127 125-129 1194 163 160-164 2/0
0.31 3:02 35 9:20 131 130-131 1224 162 162-162 1/0
0.38 3:37 35 9:14 130 129-131 1200 164 162-164 0/1
0.44 4:13 36 9:35 132 130-134 1266 162 160-164 0/1
0.50 4:48 35 9:22 135 134-136 1264 162 160-164 1/0
0.56 5:24 36 9:40 140 138-143 1354 164 164-164 0/2
0.63 5:57 33 8:43 137 136-138 1194 165 164-166 0/2
0.69 6:32 35 9:24 137 133-139 1287 166 164-168 0/0
0.75 9:13 2:41 +2:11 42:58 129 118-141 5542 177 174-180 0/0
0.81 9:45 31 8:20 147 144-148 1225 174 172-176 1/0
0.88 10:13 29 7:39 150 149-150 1149 174 172-176 2/0
0.94 10:41 28 7:30 149 149-150 1118 173 172-174 0/0
1.00 11:13 32 8:32 150 149-150 1280 174 172-176 0/1
1.06 11:43 29 7:46 152 151-154 1180 173 172-174 0/0
1.13 12:17 34 9:06 153 152-153 1391 172 170-174 1/0
1.19 12:46 29 7:44 152 152-153 1174 174 172-176 0/3
1.25 13:16 30 7:58 152 152-153 1211 175 174-176 0/1
1.31 13:47 32 8:24 152 151-152 1278 175 174-176 0/0
1.38 14:19 32 8:37 152 151-153 1311 176 174-176 1/0
1.44 14:50 31 8:16 153 152-153 1265 176 176-178 2/0
1.50 15:20 29 7:49 154 153-155 1204 176 174-178 1/0
1.56 15:49 30 7:53 152 152-153 1198 177 174-178 0/0
1.63 16:23 33 8:52 152 151-153 1348 173 170-174 0/1
1.69 17:15 53 14:00 142 130-152 1989 131 112-174 1/0
1.75 18:23 1:08 18:07 118 109-127 2137 120 110-122 1/1
1.81 19:29 1:06 17:34 107 106-108 1880 117 110-122 0/2
1.88 20:32 1:03 16:56 105 103-107 1778 121 116-122 0/0
1.94 21:03 31 8:17 119 106-131 985 158 122-178 0/0
2.00 21:34 31 8:16 138 134-141 1142 174 172-176 1/1
2.06 22:04 30 8:00 147 143-150 1175 173 172-174 2/0
2.13 22:35 30 8:05 151 149-152 1221 172 170-172 1/0
2.19 23:05 31 8:12 153 153-154 1253 174 172-174 0/1
2.25 23:36 31 8:10 153 152-153 1249 174 172-176 0/1
2.31 24:08 32 8:38 154 153-155 1330 172 170-174 1/0
2.38 24:39 30 8:03 156 155-158 1256 175 174-178 0/2
2.44 25:09 30 8:01 158 157-159 1267 176 174-178 0/2
2.50 25:40 31 8:18 156 156-157 1294 176 174-176 0/0
2.56 26:14 34 9:06 155 154-156 1410 171 168-174 0/0
2.63 26:48 35 9:12 154 153-154 1417 175 172-176 1/0
2.69 27:19 31 8:11 156 155-157 1277 175 174-176 2/0
2.75 27:49 30 7:58 156 155-157 1242 174 174-174 0/0
2.81 28:22 33 8:42 156 156-157 1357 175 174-176 0/1
2.88 28:54 33 8:45 156 155-157 1365 174 172-176 1/0
2.94 30:00 1:05 17:23 137 122-152 2381 122 120-126 1/0
3.00 31:04 1:04 17:11 117 112-121 2011 119 114-122 0/3
3.06 32:13 1:09 18:18 109 107-110 1995 120 116-122 0/0
3.13 33:00 48 12:40 117 107-127 1483 146 122-180 0/0
3.19 33:30 30 8:05 134 130-138 1084 175 174-178 1/0
3.25 34:04 33 8:50 144 141-146 1271 172 170-174 2/0
3.31 34:35 31 8:23 149 147-150 1248 172 170-172 1/0
3.38 35:05 30 8:01 150 150-151 1203 174 172-176 0/0
3.44 35:40 35 9:15 150 149-150 1388 174 172-176 0/1
3.50 36:14 34 9:06 151 150-152 1373 168 166-170 2/0
3.56 36:49 35 9:25 151 150-151 1422 169 168-170 0/2
3.63 37:21 32 8:36 151 150-152 1298 171 170-172 0/2
3.69 37:54 33 8:40 153 151-154 1327 173 172-174 0/0
3.75 38:25 31 8:24 154 152-156 1293 175 174-178 0/0
3.81 38:57 32 8:26 155 154-155 1307 174 172-176 1/1
3.88 39:30 33 8:42 156 154-157 1357 174 174-174 2/0
3.94 40:01 31 8:18 157 157-158 1302 174 172-176 0/0
4.00 40:32 32 8:26 157 157-158 1324 174 172-174 0/1
4.06 41:05 32 8:38 157 156-158 1355 173 172-174 0/1
4.13 41:58 53 14:07 147 133-158 2074 135 116-174 1/0
4.19 43:00 1:03 16:45 123 115-130 2060 122 122-122 0/3
4.25 44:09 1:09 18:19 111 110-114 2032 121 118-122 0/1
4.31 46:30 2:21 37:30 102 95-107 3826 116 108-122 0/0
4.32 47:14 44 4:51:01 96 95-96 27937 - 0/0

Heart

139/159max
  • Show Beats/Mile

Elevation

Asc 51m, Range 6m, Flat prediction 45:01
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

161 (180 max) Stride Length: 96cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 72.5 171 3.6 34:15 9:26
Walk 26.2 119 0.7 12:21 18:05
Still 1.3 - - 38 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:53 7:34 56.57% More
Mile 8:22 8:22 63.31% More
5k 29:59 9:39 61.67% More

Predictions

Dist Time Per Mile WAVA
1M 9:00 9:00 58.81
5km 31:20 10:05 59.03
5M 52:52 10:34 57.27
10km 1:07:09 10:48 56.53
10M 1:53:20 11:20 55.39
Half 2:32:31 11:39 53.86
20M 4:02:56 12:09 53.45
Mara 5:26:57 12:29 52.76

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