Wed 29th May 2019 at 6:00pm by StewartC

Run > Intervals
  • breezy
  • Time
    1:44:20
  • Miles
    10.04
  • Min/mi
    10:24
  • Pacing
    73%
  • WAVA
    46.47
  • Stride(cm)
    89
  • Cals
    1271
  • Cadence
    174
  • BPM
    150
  • %MHR
    78.9
  • B/mi
    1558
  • Asc(m)
    119
  • Hillscore
    6
  • Surface
    Mixed

Notes & Comments

3m wu
12 x 400m off 2mins
2m wd

Split Summary
===
1) 3m - 33:44(11:15/m) 136/162bpm 377cal 5.34/5.87mph
2) 0.25m - 2:07(8:31/m) 151/160bpm 27cal 7.05/7.14mph
3) 0.18m - 2:00(10:59/m) 149/160bpm 26cal 5.46/7.06mph
4) 0.25m - 2:04(8:19/m) 156/164bpm 28cal 7.21/7.16mph
5) 0.18m - 2:00(11:07/m) 154/164bpm 27cal 5.4/7.18mph
6) 0.25m - 2:01(8:08/m) 162/169bpm 28cal 7.38/7.31mph
7) 0.18m - 2:00(11:13/m) 157/169bpm 27cal 5.35/7.26mph
8) 0.25m - 2:01(8:08/m) 163/172bpm 29cal 7.37/7.37mph
9) 0.18m - 2:00(11:08/m) 154/172bpm 27cal 5.39/7.33mph
10) 0.25m - 2:01(8:05/m) 164/170bpm 29cal 7.42/7.62mph
11) 0.18m - 2:00(11:11/m) 159/170bpm 28cal 5.37/7.43mph
12) 0.25m - 2:05(8:22/m) 159/168bpm 28cal 7.18/7.28mph
13) 0.18m - 2:00(10:56/m) 159/168bpm 28cal 5.48/7.28mph
14) 0.25m - 2:02(8:11/m) 167/173bpm 30cal 7.33/7.31mph
15) 0.17m - 2:00(12:03/m) 156/171bpm 27cal 4.98/7.16mph
16) 0.25m - 2:03(8:16/m) 165/172bpm 30cal 7.25/7.89mph
17) 0.17m - 2:00(12:00/m) 157/172bpm 27cal 5/7.28mph
18) 0.25m - 2:06(8:29/m) 165/171bpm 30cal 7.08/6.99mph
19) 0.17m - 2:00(12:00/m) 156/171bpm 26cal 5/6.91mph
20) 0.25m - 2:02(8:13/m) 167/173bpm 30cal 7.31/7.18mph
21) 0.15m - 2:00(13:05/m) 155/172bpm 25cal 4.59/7.1mph
22) 0.25m - 2:00(8:04/m) 167/174bpm 29cal 7.43/7.37mph
23) 0.16m - 2:00(12:38/m) 157/172bpm 25cal 4.75/7.16mph
24) 0.25m - 2:00(8:05/m) 166/173bpm 29cal 7.43/7.45mph
25) 0.16m - 2:00(12:34/m) 157/173bpm 25cal 4.77/9.39mph
26) 2m - 22:01(11:00/m) 149/159bpm 229cal 5.45/6.41mph
27) 0m - 1(6:53/m) 149/149bpm 8.7/3.97mph
33:44 2:07 2:00 2:04 2:00 2:01 2:00 2:01 2:00 2:01 2:00 2:05 2:00 2:02 2:00 2:03 2:00 2:06 2:00 2:02 2:00 2:00 2:00 2:00 2:00 22:01 1
Pin Map
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0mi in 0

Pace

20% 44% 7% 2% 7% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:33 1:33 12:20 111 80-139 1370 167 122-178 1/0
0.25 3:01 1:29 11:50 151 144-160 1786 170 168-172 0/1
0.38 4:31 1:29 11:55 160 159-162 1906 171 170-172 1/1
0.50 6:05 1:34 12:33 158 150-161 1983 169 166-170 3/0
0.63 7:30 1:25 11:23 141 136-149 1605 170 168-172 4/0
0.75 8:53 1:23 11:02 129 127-133 1424 173 170-174 2/1
0.88 10:23 1:30 11:57 130 129-131 1554 172 170-174 0/2
1.00 11:45 1:23 11:01 131 128-132 1444 172 170-176 0/3
1.13 13:54 2:09 +52 17:12 122 110-133 2099 173 156-176 0/1
1.25 15:19 1:25 11:21 131 130-133 1487 174 172-174 2/1
1.38 16:42 1:22 10:59 133 132-134 1462 172 172-174 1/0
1.50 18:03 1:21 10:50 134 133-135 1451 171 170-172 1/0
1.63 19:26 1:23 11:03 135 134-135 1492 171 170-172 0/0
1.75 20:49 1:23 11:05 131 124-135 1452 171 170-176 1/0
1.88 22:11 1:21 10:52 135 134-137 1466 173 172-174 1/1
2.00 23:43 1:33 +14 12:22 135 132-137 1669 173 172-176 8/0
2.13 25:07 1:24 11:09 138 136-139 1538 172 170-172 3/8
2.25 26:30 1:23 11:02 138 137-139 1523 171 170-172 1/4
2.38 27:54 1:24 11:12 138 137-139 1545 170 170-170 6/0
2.50 29:17 1:23 11:06 138 137-138 1533 170 170-172 1/0
2.63 30:41 1:24 11:09 139 137-141 1550 171 170-172 0/4
2.75 32:05 1:25 11:20 137 129-141 1552 171 170-174 0/6
2.88 34:59 2:53 +1:32 23:05 137 116-140 3163 170 154-172 0/2
3.00 36:21 1:23 11:02 129 119-135 1423 174 172-176 0/0
3.13 37:26 1:05 8:37 147 138-155 1266 183 180-184 1/0
3.25 38:31 1:05 8:39 158 156-160 1366 183 170-184 1/0
3.38 39:53 1:22 10:57 149 145-156 1631 170 168-172 0/1
3.50 41:02 1:09 9:12 147 143-154 1353 178 170-184 1/0
3.63 42:05 1:03 8:27 160 156-162 1351 184 182-186 0/2
3.75 43:21 1:16 10:05 160 155-163 1612 175 166-186 1/1
3.88 44:39 1:18 10:24 150 144-153 1560 174 170-186 2/0
4.00 45:41 1:02 8:16 161 155-165 1330 188 186-190 1/2
4.13 46:47 1:06 8:51 166 163-169 1468 183 166-188 2/0
4.25 48:10 1:23 11:06 156 152-161 1732 172 168-174 1/1
4.38 49:17 1:07 8:52 156 149-163 1383 188 172-194 1/1
4.50 50:18 1:01 8:06 167 164-170 1353 190 190-192 3/0
4.63 51:52 1:35 +17 12:38 162 152-172 2046 176 168-190 5/0
4.75 53:10 1:17 10:20 151 149-156 1560 177 170-188 1/4
4.88 54:10 1:00 8:00 164 158-170 1311 189 188-192 1/3
5.00 55:19 1:09 9:13 168 164-170 1547 183 166-192 0/2
5.13 56:40 1:21 10:49 157 155-162 1697 173 168-176 0/1
5.25 58:35 1:55 +53 15:23 151 140-160 2324 191 172-208 0/0
5.38 59:42 1:07 8:53 165 161-168 1466 190 184-192 1/0
5.50 1:01:03 1:21 10:45 161 155-167 1731 173 168-186 4/0
5.63 1:02:16 1:13 9:44 156 154-161 1520 182 172-194 2/2
5.75 1:03:16 1:00 8:01 169 164-172 1354 192 188-198 0/4
5.88 1:04:41 1:25 11:18 165 153-172 1865 154 112-192 0/1
6.00 1:05:56 1:16 10:06 153 151-157 1545 178 174-188 1/0
6.13 1:07:00 1:03 8:27 164 159-168 1385 186 184-190 2/0
6.25 1:08:08 1:08 9:05 170 168-172 1545 174 112-190 0/2
6.38 1:09:38 1:30 11:58 156 152-165 1867 161 116-178 1/2
6.50 1:10:44 1:06 8:50 158 153-166 1396 188 174-194 0/1
6.63 1:11:48 1:05 8:37 169 167-171 1455 192 190-192 1/1
6.75 1:13:19 1:30 12:04 162 152-171 1954 155 120-192 3/0
6.87 1:14:28 1:09 9:16 155 150-164 1436 184 174-192 0/0
7.00 1:15:30 1:02 8:17 169 165-172 1399 190 190-192 1/0
7.12 1:17:03 1:32 12:18 160 143-173 1968 144 116-188 1/0
7.25 1:18:18 1:15 10:00 152 149-158 1519 179 174-190 0/2
7.37 1:19:18 1:00 8:01 166 160-171 1331 190 188-192 1/1
7.50 1:20:37 1:20 10:37 170 162-174 1804 164 118-192 1/0
7.62 1:22:04 1:27 11:34 152 150-159 1758 165 120-184 3/1
7.75 1:23:07 1:03 8:23 162 154-168 1359 190 188-192 5/0
7.87 1:24:06 58 7:48 172 169-173 1341 187 166-190 2/1
8.00 1:25:45 1:39 13:13 157 143-171 2075 139 100-178 0/5
8.12 1:27:02 1:17 10:15 155 152-158 1589 179 174-190 1/1
8.25 1:28:22 1:21 10:48 154 153-155 1662 176 174-178 5/0
8.37 1:29:48 1:25 11:23 153 152-154 1741 174 172-176 0/6
8.50 1:31:07 1:20 10:37 153 152-153 1625 175 174-178 1/0
8.62 1:32:27 1:19 10:33 153 153-154 1615 175 174-178 0/0
8.75 1:34:21 1:55 +39 15:18 143 140-147 2189 176 172-178 2/0
8.87 1:35:46 1:25 11:17 149 148-151 1682 176 174-178 0/3
9.00 1:37:11 1:25 11:23 149 148-149 1695 175 174-176 0/2
9.12 1:38:36 1:25 11:16 149 147-149 1679 173 170-176 1/0
9.25 1:40:07 1:31 12:10 144 142-147 1752 173 170-176 0/3
9.37 1:41:27 1:19 10:36 146 141-148 1547 177 176-178 1/1
9.50 1:42:50 1:24 11:08 148 146-149 1649 175 172-180 0/1
9.62 1:44:15 1:25 11:20 147 146-148 1666 173 170-174 0/4
9.75 1:45:33 1:18 10:23 149 146-152 1546 176 174-178 1/0
9.87 1:46:57 1:24 11:13 151 150-152 1693 175 174-178 0/1
10.00 1:48:23 1:25 11:23 149 148-150 1697 173 168-174 0/0
10.04 1:48:53 30 +7 14:19 149 149-150 2132 166 152-174 0/0

Heart

150/174max
  • Show Beats/Mile

Elevation

Asc 119m, Range 22m, Flat prediction 1:43:27
Elevation Graph
Biggest Climbs (m) Min/mi
16 2.4% 11:28
13 1.6% 11:57
12 1.7% 10:01
10 2.1% 8:23
10 1.9% 11:06
See your biggest climbs

Cadence

174 (208 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.0 177 9.8 1:42:22 10:27
Walk 6.0 119 0.2 6:31 27:29

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:04 40.63% More
800m 4:33 9:10 41.80% More
1km 5:35 8:59 44.47% More
Mile 9:15 9:15 45.72% More
5k 30:27 9:48 47.23% More
5 miles 49:05 9:49 47.68% More
10k 1:03:12 10:10 46.23% More
10 miles 1:48:19 10:50 44.57% More

Predictions

Dist Time Per Mile WAVA
1M 9:13 9:13 45.86
5km 30:22 9:46 47.35
5M 50:06 10:01 46.71
10km 1:02:59 10:08 46.39
10M 1:43:54 10:23 46.47
Half 2:18:02 10:32 45.91
20M 3:35:26 10:46 46.61
Mara 4:46:12 10:55 46.79
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