Thu 30th May 2019 at 5:00pm by Oranj

Run > Intervals
  • Time
    1:00:00
  • Miles
    8.08
  • Min/mi
    7:26
  • Pacing
    89%
  • WAVA
    67.74
  • Stride(cm)
    134
  • Cals
    885
  • Cadence
    162
  • BPM
    142
  • %MHR
    84.5
  • B/mi
    1054
  • Asc(m)
    103
  • Surface
    Road

Notes & Comments

6x800m (2min) = 3:17, 13, 14, 11, 14, 19. av. 3:14.5 (4:03/km) R calf tightened up a bit on last jog back to the house

===
1) 2.83km - 13:42(4:51/km) 126/135bpm 178cal 12.38/15.32kmph
2) 0.8km - 3:17(4:06/km) 147/150bpm 50cal 14.64/17.97kmph
3) 0.39km - 2:00(5:09/km) 133/145bpm 28cal 11.66/14.68kmph
4) 0.8km - 3:13(4:01/km) 151/156bpm 50cal 14.93/17.16kmph
5) 0.39km - 2:00(5:09/km) 140/154bpm 29cal 11.66/15.18kmph
6) 0.8km - 3:14(4:02/km) 153/158bpm 52cal 14.86/16.89kmph
7) 0.39km - 2:00(5:06/km) 144/158bpm 30cal 11.78/16.09kmph
8) 0.8km - 3:11(3:58/km) 155/160bpm 52cal 15.1/17.16kmph
9) 0.38km - 2:00(5:13/km) 146/159bpm 31cal 11.51/15.05kmph
10) 0.8km - 3:15(4:03/km) 158/162bpm 55cal 14.81/16.43kmph
11) 0.39km - 2:00(5:06/km) 144/156bpm 30cal 11.77/15.32kmph
12) 0.8km - 3:19(4:08/km) 158/162bpm 55cal 14.5/17.3kmph
13) 0.39km - 2:00(5:07/km) 146/162bpm 30cal 11.74/14.81kmph
14) 3.05km - 14:51(4:53/km) 142/150bpm 215cal 12.31/13.84kmph
13:42 3:17 2:00 3:13 2:00 3:14 2:00 3:11 2:00 3:15 2:00 3:19 2:00 14:51

Pace

6% 12% 21% 22% 18% 21%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:00 1:00 +1 7:58 103 76-121 820 160 106-166 0/1
0.25 2:09 1:09 9:13 126 121-128 1162 158 156-160 1/0
0.38 3:05 57 7:33 127 125-128 958 158 158-160 1/2
0.50 4:03 57 7:38 123 121-125 939 158 156-160 0/6
0.63 5:08 1:05 8:43 120 116-123 1046 160 156-204 1/2
0.75 6:04 56 7:28 126 122-129 940 160 158-160 1/0
0.88 7:02 58 7:46 129 125-133 1002 159 156-162 2/3
1.00 7:59 57 7:37 132 129-134 1005 159 158-162 1/2
1.13 8:56 56 7:30 128 126-130 960 160 158-174 0/1
1.25 9:54 58 7:45 128 126-130 991 161 158-166 0/3
1.38 10:50 56 7:28 131 129-132 979 159 158-160 1/1
1.50 11:43 53 7:06 129 128-131 916 160 158-162 1/1
1.63 12:41 58 7:43 130 128-131 1002 160 158-162 0/1
1.75 13:39 58 7:43 133 128-135 1027 160 160-162 3/1
1.88 14:26 47 6:19 142 133-148 897 167 160-174 1/2
2.00 15:17 50 6:43 148 147-149 995 165 164-166 1/1
2.13 16:06 50 6:36 149 148-150 984 166 164-170 1/1
2.25 16:58 52 6:56 147 145-150 1020 165 164-168 0/4
2.38 18:01 1:03 8:23 137 132-145 1148 158 156-166 2/2
2.50 19:01 1:00 8:03 129 126-133 1038 158 156-170 1/2
2.63 19:48 46 6:12 144 130-150 892 167 164-170 2/1
2.75 20:37 50 6:38 154 150-155 1021 166 166-168 3/1
2.88 21:25 47 6:19 154 153-156 972 166 164-168 0/3
3.00 22:16 51 6:48 154 153-156 1047 167 156-168 1/1
3.13 23:19 1:03 8:27 145 136-154 1226 156 156-158 1/0
3.25 24:18 59 7:52 132 129-136 1037 159 156-172 1/4
3.38 25:06 47 6:19 147 134-154 929 167 164-174 2/0
3.50 25:55 49 6:32 155 154-156 1014 166 164-170 2/1
3.63 26:44 50 6:38 156 155-157 1035 167 166-168 1/1
3.75 27:35 51 6:49 157 156-158 1070 166 158-170 2/1
3.88 28:38 1:03 8:23 145 136-156 1215 158 156-160 2/2
4.00 29:37 58 7:47 139 137-143 1081 160 158-170 1/0
4.13 30:25 48 6:26 152 144-156 977 166 166-168 0/1
4.25 31:12 47 6:16 155 153-156 970 167 164-168 1/4
4.38 32:00 48 6:23 158 155-160 1009 168 166-174 1/1
4.50 32:52 53 7:01 159 155-160 1114 165 156-168 2/2
4.63 33:54 1:02 8:15 146 142-155 1205 159 158-160 1/0
4.75 34:51 57 7:36 142 140-147 1078 162 160-170 2/1
4.88 35:40 49 6:33 157 148-161 1028 168 168-170 2/2
5.00 36:30 50 6:40 161 160-162 1073 167 166-170 2/1
5.13 37:20 50 6:37 160 158-161 1058 167 164-170 1/1
5.25 38:12 52 6:54 156 151-158 1076 164 158-170 1/4
5.38 39:14 1:02 8:17 144 139-151 1193 158 158-160 1/0
5.50 40:09 56 7:26 139 136-148 1032 161 158-168 2/1
5.63 40:59 50 6:37 155 149-160 1027 168 166-170 3/0
5.75 41:50 51 6:46 161 160-162 1088 165 162-170 1/2
5.88 42:41 52 6:52 160 159-161 1099 168 164-170 1/1
6.00 43:41 59 7:55 159 150-162 1259 155 84-172 2/1
6.13 44:40 59 7:53 143 140-149 1127 161 158-180 1/1
6.25 45:37 58 7:41 139 139-140 1067 161 158-164 0/2
6.38 46:33 56 7:25 139 137-141 1032 161 160-162 1/2
6.50 47:32 59 7:50 143 142-145 1120 161 160-164 1/1
6.63 48:33 1:02 8:13 148 145-150 1216 162 160-166 6/0
6.75 49:34 1:00 8:02 144 140-148 1157 160 160-162 2/3
6.87 50:32 58 7:48 138 135-140 1076 161 160-164 1/2
7.00 51:26 54 7:14 139 134-142 1005 161 160-162 1/2
7.12 52:28 1:02 8:13 142 141-143 1166 161 160-164 2/0
7.25 53:25 57 7:34 141 139-142 1068 161 160-174 2/0
7.37 54:22 57 7:37 143 142-144 1089 160 158-162 2/1
7.50 55:22 1:00 7:57 144 142-147 1146 162 160-168 3/1
7.62 56:17 55 7:21 144 142-147 1058 161 160-164 1/1
7.75 57:14 57 7:39 141 138-143 1080 160 158-162 0/1
7.87 58:16 1:01 8:12 139 137-143 1139 161 160-168 2/0
8.00 59:18 1:03 8:20 143 140-146 1192 160 158-162 1/0
8.08 1:00:01 43 8:36 139 138-140 1196 159 156-160 1/0

Heart

142/162max
  • Show Beats/Mile

Elevation

Asc 103m, Range 20m, Flat prediction 1:00:00
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

162 (204 max) Stride Length: 134cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 162 8.1 59:53 7:25
Walk 0.2 101 0 8 16:03

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:34 6:17 54.34% More
800m 3:11 6:24 63.06% More
1km 4:12 6:45 62.29% More
Mile 6:52 6:52 64.47% More
5k 21:50 7:02 69.13% More
5 miles 35:33 7:07 69.20% More
10k 45:03 7:15 68.25% More

Predictions

Dist Time Per Mile WAVA
1M 6:50 6:50 64.85
5km 22:12 7:09 67.97
5M 36:25 7:17 67.56
10km 45:40 7:21 67.33
10M 1:14:54 7:29 67.90
Half 1:39:11 7:34 67.36
20M 2:34:00 7:42 68.74
Mara 3:23:56 7:47 69.22

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